I found this great article from Weston A. Price on PCOS and diet. Although I do not think I fully agree with this diet and lifestyle - and philosophy - they have some great tools and resources.
Today I met with Scott Beck and the GLOO team. They are doing some incredible things. Here is some things I learned:
Breakthroughs happen when the suddenly possible meets the desperately necessary.
Help people grow to be all they were born to be.
All Interactions have Structural Frequency
Mobile technology changes the structural frequency through interruptions (push notifications for example) and interactions (apps, website, mobile content).
CONTENT TO PEOPLE, NOT PEOPLE TO CONTENT.
Right now, there are basically 4 screen sizes.
...With many more to come!
Themes of Change & Engagement
....Which leads to Change and Engagement of....
The most popular model suggested by Prochaska and DiClemente (1983), is the Trans-theoretical model of behaviour change. It "argues that individuals progress through stages of change and that movement across stages is cyclic, rather than linear, because many people do not succeed in their efforts at establishing and maintaining lifestyle changes," Weinberg and Gould (2011, p424). The image (left) shows that there are six stages to an individuals exercise behaviour. It suggests that each step will happen in time and will complete a cycle for each individual. However the image (below) shows that in the trans-theoretical model of change relapse can happen at any stage of the process. It also suggests that when you relapse you don't always go back to the Pre-Contemplation stage of the cycle.
There is a small % of people who are "Self Activated" for growth. Most people need "champions" to help them - such as a self help book, yoga instructor...etc.
A cyclical cycle that feeds off of each other and gets a user engaged in the cycle/loop. Bring one more level of stickiness.
Make sure that content goes to "their place" = a person's "grow" mode.
There are content champions and curating champions. i.e. Pinterest - companies creating content, and other people curating that content by creating their own boards that cater to you - then you create "your space" in that.
Facebook has no "point of view"
If a company has a point of view, that does not allow or create "their place" for end user. Need to refrain from point of view.
A user has 2 options/modes:
Try to stimulate them together, they are growing with champions, by champions, and then they turn into champions.
Create a "thin" and "open" platform. A platform that is as open as possible. Champions build their own brand and interface within that - creating "their place"
The most powerful trigger is an internal trigger. External triggers are the most common. You usually get an external trigger first, which then may/may not lead to an internal trigger.
Boil things down to their lowest common denominator when building a platform. Make sure to allow people to adopt, and adapt to their own self interest - thus creating "their space". Abstractions are powerful.
Champions use moments.
What am I going to: Do, Go, Say, Give...this (week, day, month, year..etc)
Asynchronism vs. synchronism - face to face vs. not
I am able to test the Savory Institute First Course. Here are some notes.
Holistic Management will help you assess your situation and manage it—including the decisions you make and the actions you take based on them—from a holistic perspective. By understanding how Nature functions and managing your resources to create symbiotic relationships, everyone wins and there is more effective use of those resources.
You are not simply a land manager, but a steward of the resources. Holistic Management, simply put, helps us make better, more informed decisions that balance social, environmental, and financial considerations, while leading us in the direction we want our lives to take.
Work for what you want, rather than fight against what you don't want.
Abbey, my work friend, is an amazing resource and inspiration for me and is teaching me so much. This post is mostly stolen from her!!
For starters, I am going to try the coffee enema. I am going to try some longer term cleanses, but in terms of short term cleanses (for diet) the whole 30 is really great and the 21-day sugar detox--both paleo based.
Abbey also has a awesome autoimmune paleo pinterest board, you might find some helpful recipes there!
Here's what I hope will be a useful summary of what Abbey and I about to start - autoimmune paleo protocol to heal my gut and my thyroid.
1. Good Books: The best book is this one: http://www.amazon.com/The-Paleo-Approach-Reverse-Autoimmune/dp/1936608391/ref=sr_1_1?ie=UTF8&qid=1402674896&sr=8-1&keywords=paleo+autoimmune+protocol It is the complete textbook on autoimmunity. I use it as a reference. It's not one to read cover to cover (unless you are into that!). It is great for lists to see what foods are ok and what are not, to troubleshoot symptoms, etc. She also explains why the diet works.
This lady is amazing, she makes (what seems) super restrictive into amazing meals: http://www.amazon.com/Autoimmune-Paleo-Cookbook-Allergen-Free-Approach/dp/0578135213/ref=sr_1_1?s=books&ie=UTF8&qid=1402674948&sr=1-1&keywords=mickey+trescott+autoimmune+paleo+cookbook
2. What I don't eat: This is the list of foods I removed from my diet completely. The thing about the protocol is you can't slip up other wise it could trigger an autoimmune response. The two biggest things to remove are gluten and dairy.
c. sugar (refined, I still eat some honey and pure maple syrup and fruit)
e. all processed foods
f. most plant oils (canola, soy, corn, etc.)
g. nightshades: tomatoes, peppers (and any spices with peppers in them), eggplants
h. eggs (sad but true)
i. nuts and seeds (and any spices from nuts and seeds)
3. What I do eat: (and this is listed in the book and on the websites. I've been doing this since Feb. and it is amazingly satisfying and tasty, even without foods we grew up eating)
a. meat: beef, pork, chicken, turkey, fish, shellfish, organ meat (very important but hard to do. I'm learning to like liver)
b. tons of veggies
d. healthy fats: coconut oil (very important), avocado oil, olive oil, bacon grease, tallow (when you make the bone broth, you put it in the fridge to cool. The fat will float to the top and harden. I take this off and keep it in a bag in the freezer and use for frying things. I learned that you want to cook with coconut oil or animal fats only. Plant oils--except coconut-- are denatured by heat and can actually be bad for you when fried.)
f. bone broth: I always have a crockpot going with bone broth in it. This is the recipe I use: http://nomnompaleo.com/post/3615609338/slow-cooker-beef-bone-broth
g. I sent you my pinterest board for autoimmune recipes. Those are the best I've found.
h. fermented foods: sauerkraut, kombucha ( a fermented tea, I love this stuff) and any other fermented food is supposed to be amazing for gut health
i. the spices I use on pretty much everything: sea salt, black pepper, garlic powder, onion powder, garlic salt, onion salt, tumeric (I love this, but maybe that's just me!)
4. Adjusting: once you get used to planning meals, cooking at home and eating this way it isn't hard, but there is an adjustment period for sure. It will be worth it to push through the adjustment phase (your body will be going through some pretty major detoxing and coming off its addiction to gluten. Crazy that it has the same effect on your brain as a drug like cocaine, no?) Another adjustment is breakfast. We grew up eating sweets for breakfast, but with the AIP diet, breakfast is just your first meal. I make a lot of salads and skillets: meat, veggies, healthy fat and spices. Some fruit on the side sometimes. But the awesome thing is I never feel hungry or burnt out and the mental clarity is amazing. Eating out and at parties (as you saw) is really hard on AIP. Planning ahead is key. I usually pack my own food or order really simple things at a restaurant like meat and steamed veggies with olive oil or something. We plan our meals out each week. Usually one or two nights we make big meals--like a crock pot meat or something and then we have leftovers for breakfast and lunch. When we cook we usually cook for that meal plus leftovers. I get my meat from my parents, it is mainly grassfed but finished on grain. I'm sure you have access to wholesale beef up there. Grassfed is best but if you don't like the taste a little grain finished won't hurt. The cooking really isn't that hard--its not like making candy or a three-layer cake or something. It just takes planning.
Once you get your autoimmune response in remission (some people can achieve a complete remission) you can start adding foods back in and monitoring your response. This is covered in the first book. Of course, we have that gene so we can always have an autoimmune flare up again if we don't manage things properly. But it should be easy to determine what is causing the flare up after you go through this protocol.
5. Supplements: I take supplements from a company called Thorne based in Idaho. They seem up to speed on the latest research and have quality products. http://www.thorne.com/products/shop_products.jsp I take a probiotic, a multivitamin (with natural forms of folate, not folic acid), Vit A,D,K supplement (these levels for me were low because of my thyroid), T3 (natural thyroid hormone) supplement, Cod liver oil supplement, MCT oil, glutathione, and elderberry syrup (we make it ourselves, it helps boost immunity): http://www.edibleharmony.com/homemade-elderberry-syrup/
I also put this in my smoothies: http://www.amazon.com/Great-Lakes-Unflavored-Gelatin-16-Ounce/dp/B0008D6WBA/ref=sr_1_2?ie=UTF8&qid=1402676663&sr=8-2&keywords=great+lakes
Like organ meat, we should be eating more of it.
I work with a naturopath to help me with blood tests (to see how my thyroid is healing) and supplements. I highly recommend working with one in your area (you should have some good ones in the area!). In Feb. I started this diet (although I had been eating paleo since 2012) and in April when I had by thyroid antibodies tested again they had gone down by half. It was the only thing that really made progress. Its tough, but it works.
Supplements can be overwhelming though, I think the diet itself is the most important part. A good probiotic and multivitamin should be all you need. Again, I recommend Thorne.
6. Stuff you need: lots of tupperware for packing your food! :) Glass is best but plastic is fine as long as it doesn't get heated in the microwave. A good crockpot:http://www.amazon.com/SPT-SC-5355-Zisha-Slow-Cooker/dp/B0036704M8/ref=sr_1_2?ie=UTF8&qid=1402676565&sr=8-2&keywords=clay+crock+pot I use this one because it is lead free, an extra freezer for storing all your meat (if you don't have one already).
7. Great websites:
There are also a lot of amazing recipes on pinterest.
One more thing: I use this a lot: http://www.amazon.com/Coconut-Secret-Raw-Organic-Aminos/dp/B00A618AN2/ref=sr_1_8?s=grocery&ie=UTF8&qid=1402694886&sr=1-8&keywords=coconut+aminos
I know it seems crazy expensive, but it lasts a long time. I use it on salads. I also eat a lot of ginger dishes and cinnamon too--like in a smoothie. I buy canned coconut milk and make that into an ice cream with berries and honey for a dessert. http://www.amazon.com/Native-Forest-Organic-Classic-13-5-Ounce/dp/B001HTJ2BQ/ref=sr_1_1?s=grocery&ie=UTF8&qid=1402694960&sr=1-1&keywords=native+forest+coconut+milk This is the best brand. I also drink herbal tea (red raspberry leaf) with honey or coconut milk with honey and cinnamon and tumeric, which tastes kind of like a chai.
I just started the ebook PCOS Unlocked. It was given to me by Abbey Smith, the California Savory Hub Leader I met while at Dr. Natasha Cambell-McBride's talk in London.
What is PCOS?
PCOS stands for Poly Cystic Ovarian Syndrome. This means that a woman’s ovaries have multiple small cysts on them. In order for a PCOS diagnosis to be made, three things are almost always present:
The first two of these indicators are almost always caused by the third. Elevated male sex hormones are significant for PCOS diagnosis because an imbalance between male and female sex hormones is almost always what causes cysts to form in the first place. The menstrual cycle is entirely dependent upon the complicated pituitary gland –reproductive organ web. When hormone levels become imbalanced, a whole cascade of negative effects can occur.
I am already so psyched and relate to this book so much. Read it and download it for free below:
No matter how our hormones got out of whack, each of us needs to rebalance them for hormonal health. The way to do that is with food: to eliminate toxins that enter our bodies through modern foods (think 100 calorie snack packs or diet Coke) and to nourish our bodies with foods as close to the natural earth as possible (think vegetables, fruits, meat, poultry, fish, nuts, and seeds—anything that does not come in a bag or a box.) As we will see in Section III, natural foods a) do not just eliminate imbalances but actively restore hormone balance, b) provide the highest density of vitamins and minerals for healing, and c) naturally heal a woman’s system such that both her appetite and her waistline decrease (if needing to decrease) effortlessly.
Grains still require extensive processing in factories in order to be consumed. Data is also currently revealing that many, if not most, humans have not yet evolved the ability to digest wheat well. This leads to a wide variety of health issues, least of which being autoimmune diseases, diabetes and overweight, and mental illness.
This is not about being on a diet. It is about lining up our lives with the nourishment of natural foods, and delighting in that lifestyle and the benefits it brings as much as we can.
The road to better health does not necessarily arrive at a destination, and not at a specific time. It takes some of us longer to heal than others. This depends largely on how much damage has been inflicted on our bodies, and how diligent we are about treating ourselves well and being as nourishing and healthful as possible. But it is progress and it does happen.
What’s wrong with the Standard American Diet? Aside from being chemically manipulated and packaged deliberately in order to make us addicted to them, processed foods are:
An assortment of posts related to the unquenchable thirst for understanding and knowledge.