Quote of the Week: Try not to get upset by people’s rudeness. Notice: how it never seems to come from someone who has ‘earned’ the right to be rude. In other words, this attitude (or stupidity) has not served them well. It has held them back and punished them. So you pity it, place it properly in context with the costs, or pretend not to care but don’t feel resentment if you can help it. Because they’ve borne more of the burden than you.
I am gonna take the time to ranting-ly give you my 411 on recovery from an eating disorder. You can think WHATEVER it is you would like about what I say, but instead of writing and rewriting e-mails to people, I will simply just compose a blog post to highlight what I find helpful, what I find hurtful, and what I think is a real recovery. So here goes, bash if you’d like cuz really I could care less haha.
#1- you need to give up. Accept recovery. I have said this a million times, but when people ask for advice and help, my go-to line is ‘accept recovery.’ If you do not complete this first and initial part of recovery, then you will be ‘recovering from an eating disorder’ you entire life. You accept recovery, you remove the ‘ED’ label. Give it up, let it go. Accept you ED is all fake, and a big fat lie. Accept getting better means food, it means weight, it means life, emotions, turmoil, deep seated roots, identity, opinions. This is why acceptance is so important. But beyond that acceptance entails ending exercise, staying occupied elsewhere, talking about what you think and feel, experiencing food with people, experiencing food you have no idea about. This is all part of acceptance. You accept recovery, then you accept weight. You accept recovery, then you accept sedentary-ism(I made that word up, yes). You accept recovery, you accept reteaching your body to digest adequate amounts of food. This means accepting diarrhea, constipation, farting (lol I know you just laughed out loud).
#2- Acceptance means giving up the lying but I will make an end to lying step 2. this means you do not trust yourself. You cant, you mentally ill but believe everything you read hear and think. You believe essentially if you sit still you’ll be obese the next day. You believe if you eat a stick of butter you’ll suffer a heart attack. You believe is you are not gogogogo 24 hours a day you might just feel some emotion. Stop telling people you ate something you didn’t. Stop fluctuating your weight to prove a point. Stop lying to yourself. Be true. The big part of this step is giving your trust away, because you are not to be trusted. Need proof? Go ask your parents or whoever you live with if ANYTHING food and eating related he or she believes when it comes out of your mouth. Hard to hear the truth, but nobody believes what you tell them, so just stop lying. Tell someone you trust you’re sick, tell them you lie and probably will still tell small white lies for years because you are so adjusted to it. Tell them to show some tough love with you, and hold you accountable for everything you accepted in step one.
#3- Go learn from a good source about metabolism, starvation, and nutrition rehabilitation. I recommend personally Sally Fallon’s nourishing traditions http://www.amazon.com/Nourishing-Traditions-Challenges-Politically-Dictocrats/dp/0967089735 , Weston Price’s book or website www.westonaprice.org/ , and The Primal Blue Print by Mark Sisson http://www.marksdailyapple.com/ . This was a big thing for me. I knew how to lose weight, but I had no idea all the shit that was simply a side effect of starvation. I didn’t know that zinc deficiency starts the cycle of starvation. I didn’t know that an imbalance of amino acids in my brain lead to a waterfall of health problems. I didn’t know so many aspects predetermined the efficiency of my adrenals, my cortisol, my thyroid etc. I didn’t know I would be lacking digestive ability and why I was. I didn’t know the damage I had caused from artificial sweeteners, from exercise, and from being deficient in so many vitamins and minerals. Read, learn and understand.
Essentially that is it… now I will share with you why I feel the way I eat is right, and should be for everyone.
I understand on many levels the ethics of vegetarianism- trust me I have skimmed enough vegan blogs with starving to know why y’all do what you do and eat how you do. However, I have to respectfully 100% disagree with those who see vegetarianism/ veganism as a long-term solution for any sort of health, at all. I think there is a horrific misconception between health and weight, between nutrition and health and all things interlinked. Not one group of people in history was vegetarian. Reason #1 you shouldn’t practice it. Do not complain about problem in recovery if you are eating vegetarian, I do not care one shit where your fats and protein come from, you’re wrong to eat that way. Please, I am not making you read this, so disagree all you wish. It wasn’t until my own health issues lead me into the study of holistic nutrition, of evolutionary nutrition, and to an understanding of it all that the pieces of the puzzle began to fall into place. I was never initially in recovery against vegetarianism, but I can assure you I am very, very against it now.
We are omnivores born, able to consume meat, fat, vegetables and tubers. We have the teeth, the fossil records, and the medical anthropological studies to prove it. In the food chain of life and if you understand it, we do not occupy a vegetarian place in this chain. We do not have multiple stomachs like cows and the capability to transform massive amounts of complex carbohydrate-based foods into the high quality proteins that every system in our body depends on for optimal functioning. Gorillas can do this. Cows can do this. Humans cannot do this. Check out all the diseases amongst us, we ain’t got it right. Understand that our brains are big and smart and our guts are small because we developed the ability to live off meat and animal ruminants. That IS the reson we look as we do as humans. You can’t have a big brain and a big gut. You can be dumb and fat or smart and lean….okay that’s a joke but still.
We need good, quality proteins for optimal functioning and development. There is no bodily system, from enzymes to hormones to digestion; there is no bodily structure from the brain to the organs to the teeth, that functions properly without these proteins. You cant even make it happen. You cant pretend it is happening. It is IMPOSSIBLE.
For the vast majority of people, the consequences of long-term vegetarianism include but are not limited to : multiple glandular hypofunction meaning weight gain, mood disorders, low stomach acid leading your immune system damaged and very vulnerable to ‘sensitivities in food, dysbiosis and permeability of the intestines meaning brain disorders and leaky gut syndrome, and we cant forget osteoporosis and dental decay. Trust me, the list goes on.
I have personally experienced most of these issues from anorexia. As I change my diet to responsible, balanced primal diet some aspects of my declined health are slowly reversing themselves as the body, my amazing and capable body strives to achieve a homeostatic equilibrium. There is nothing unique about my situation or yours.
Eating For Recovery- STOP MEAL PLANNING AND TRYING TO MEET UNREALISTIC CRITERIA
Fats: Replace all liquid vegetable oils (with the exception of olive oil) with healthy saturated fats such as coconut oil, butter, palm shortening, beef/pork fat. NOTE: Factory farms, whether “organic” or not, are still factory farms, where animals are raised in inhumane conditions. I recommend US Wellness Meats http://www.grasslandbeef.com/ and animal fats. Trusted and amazingly helpful group of people running this business. Grassfed beef has:
500% more CLA (Conjugated Linoleic Acid – a good fat)
400% more Vitamin A
300% more Vitamin E
75% more Omega-3
78% more Beta-carotene
WOO WEEE YUMMMY!!!!
Carbohydrates: Cut out grains and you cut out 99% of digestive problems. Depending on your level of digestive health and starvation or purging, fiber from raw fruits and vegetables may be an issue depending on the level of stomach capability. If diarrhea is an issue, all fruits and vegetables should be peeled, de-seeded and well cooked until condition clears up. Fiber in raw carrots un-fermentable so may be tolerated raw. If salad makes you fart up a smelly room it is probably time to eat your greens wilted while you allow your gut to heal. Stick to kefir, yogurt, LOTS LOTS of bone marrow, bone broth etc.
Protein: Without adequate protein, health recovery will remain out of reach. Protein is a structural necessity for cells, is the backbone of enzymes, is necessary for mood and blood sugar regulation, as well as being vital to the health of the digestive and therefore the immune system. We need protein to bring ourselves out of a malnourished, degenerative state. Eggs are one of the easiest to digest sources of protein, and should be eaten daily, multiple times. Free range eggs are always best and by far the most tasty, yum. A vital source of easily digestible, anti-inflammatory, anti-cancer protein is broth made from the bones of grass-fed animals. Protein from organ meats, especially liver, is a potent source of fat-soluble vitamins as well as B12, which is only bioavailable from animal sources. If I had to choose one miracle food, it is bone marrow broth.
Caffeine: Reduce or eliminate. If screws with you blood sugar, your stomach acid, you mood, your sleep, your appetite, you hormones, your cortisol/adrenals.
Meals should be regular and simple for ease of digestion. Simply put, do not try to meet some meal plan quota. That is absolutely ridiculous. Eat regular meals. Make big quiche casseroles with eggs, meat, veggies and butter/cream and eat some every couple hours. In between eating, sip on bone broth. Its good for digestion and food assimilation. It has restorative anti-inflammatory properties. Fermented foods should be consumed with each meal like sauerkraut and pickled vegetables.
- Lavender Epsom Salt Baths- they work wonders on the body.
- Oil Pulling with coconut oil pulls fat soluble toxins from the bloodstream, and is indicated when there are ENT infections, cavities, or gum issues. If you are in recovery you have dental issues and gum issues. Try it.
- Stress reduction: meditation, yoga, adequate sleep (8-10 hours/day). I usually if I was able(Friday, Saturday nights) got 12-15 hours of sleep. Weekdays were more troublesome.
- Exercise is a great way to oxygenate the blood and reduce stress. You should feel energized, not exhausted afterwards if your exercise is appropriate to your level of health. When I say exercise I mean light yoga, meditation, and playing with your dog.
Supplements: Supplements should be kept to a minimum as your food intake should be supplying you with adequate, actually MORE than adequate nutrition. If you need examples of dietary primal meal plans with all RDA vitamins and minerals present, check out the Primal Wisdom blog by Don Matesz http://donmatesz.blogspot.com/ .
Supplements to consider (as in check with a doctor I ain’t your mommy) adding to your recovery plan:
- Fish oil
- Vitamin D
Digestion wise there are a few pointers that helped me…
Homemade Stock and Broth
Homemade stock and broth made from vegetables and animal help the digestion of carbohydrate and protein foods. Try starting a meal with broth. Animal bones are best if they come from free-range poultry or pasture-fed ruminant animals like the products from US Wellness http://www.grasslandbeef.com/ which are the ones I personally use. They make Sally Fallon’s version on page 122 of Nourishing Traditions:
Bone Broth Recipe
In a large stock pot add:
About 2-4 pounds marrow and knuckle bones/feet (depending on size of pot)
1 calves foot, cut into pieces
meaty rib or neck bones.
Cover with cold water and add:
1/4-1/2 cup vinegar
Let stand one hour.
Add coarsely chopped:
Onions or garlic if desired. 2-3 Carrots or some winter squash, Celery, Thyme (several sprigs)
Cover and simmer for 12-72 hours if using stockpot, or 2-4 hours if using pressure cooker. Just before finishing, add a bunch of parsley or cilantro and simmer 10-15 minutes.
You now have a pretty gross looking pot of lumpy brown liquid. Don’t despair! Remove bones with tongs and strain into a large container. Let cool in fridge. Remove the fat that has congealed on top. Put in jars for storage.
This mean preserved foods. Healthy bacteria produce lactic acid which helps bacteria and digestion. Normal fermented foods include sauerkraut and kimchi from fermented cabbage. This type of fermentation is also used in the production of yoghurt from milk (like FAGE! Use the full fat version). Fermentation of dairy products restores many enzymes destroyed in pasteurization, including lactase, which allows many people with lactose intolerance to be able to digest these lacto-fermented dairy products. Hence if you think you are lactose intolerant, start with sauerkraut and yogurt for a while and then retest cheese and stuff.
Lacto-fermented foods: aid digestion, help break down proteins and carbohydrates, and increase vitamin levels, a well as pack a punch of natural digestive enzymes. Lacto-fermented foods normalize the acidity of the stomach. They also help restabilize your insufficient amount of HCl in your stomach from caffeine addiction and starvation.
The holy sauerkraut was what I personally turned to a lot. I love the stuff. it contains high levels of choline which aids in delivering nutrients in the body. Sauerkraut also aids the body in the metabolism of fats. Not to mention it’s aid in the intestines promoting good poops (again, if you’ve read this far you just laughed out loud again because our culture is poop-obsessed).
Use such foods as condiments not whole vegetable side portions.
Examples: Sauerkraut, Kimchi, Kefir, yogurt, crème fraiche, cottage cheese, cream cheese, cultured butter made from full fat organic milk (not homogenized milk), Pickles, Salsas/relish, pickled vegetables, Kombucha, and homemade mayonnaise can be as well
In my opinion, important Foods to try to purchase ‘Organic’
These crops have the highest residues of xenoestrogens:
- green beans
- sweet peppers
Some health tips that make you go ‘duhhhhhh’
*Scientists have proved for the first time that a cheap form of sugar used in thousands of food products and soft drinks can damage human metabolism and is fueling the obesity crisis.
*Fructose, a sweetener derived from corn, can cause dangerous growths of fat cells around vital organs and is able to trigger the early stages of diabetes and heart disease. It has increasingly been used as a substitute for more expensive types of sugar in yoghurts, cakes, salad dressing and cereals. Even some fruit drinks that sound healthy contain fructose.
Over 10 weeks, 16 volunteers on a strictly controlled diet, including high levels of fructose, produced new fat cells around their heart, liver and other digestive organs. They also showed signs of food-processing abnormalities linked to diabetes and heart disease. Another group of volunteers on the same diet, but with glucose sugar replacing fructose, did not have these problems.
Vitamin D & My advice? Stop putting on sunscreen, get your D
Sunscreens block UVB, allowing full exposure to skin-damaging UVA light. These UVB sunscreens allowed people to absorb much more UVA radiation before becoming burned than if no sunscreen was used at all. Ever notice 100 years ago no one died of skin cancer?? But as an aside, I think cancer is the natural result of living beyond our usefulness to our offspring. No matter how healthy you live, heart disease or cancer will eventually kill you. Your body will eventually make a cancerous cell that your immune system fails to detect and then you die.
Past sunscreen use actually promoted skin damage, while, at the same time, blocking beneficial vitamin D production…..duh….but still, some people don’t realize this. I put coconut oil on my skin!
Vitamin D that is created is then ejected from the membrane into our circulation system, where it travels to the liver. In this organ, it is transformed into 25-hydroxyvitamin D, the derivative that doctors use to assess overall vitamin-D status. Because it is fat soluble, excess, sun-produced, vitamin D is stored in body fat, and, to some degree, can be later used in sun-deficient periods. So if you get adequate D, you won’t have the winter blues as so many people suffer. It also aids in calcium release to help restore depleted blood calcium levels.
I love dairy, BUT….I still don’t recommend drinking any milk, organic or otherwise, that is pasteurized. Pastured milk and dairy contain rBGH. Get your dairy raw from grass-fed cows or goats.
LASTLY!!!!!!!!!!!!!!!!! Make an attempt to steer clear of genetically modified food which eating primal should essentially do for the most part.
Genetic Engineering (GE) or Genetic Modification (GM) of food involves the laboratory process of artificially inserting genes into the DNA of food crops or animals. The result is called a genetically modified organism or GMO.
AT-RISK INGREDIENTS (I got this from GMO searching)
Avoid products made with any of the crops that are GM. Most GM ingredients are products made from the “Big Four:” corn, soybeans, canola, and cottonseed, used in processed foods. Some of the most common genetically engineered ingredients in processed foods are:
» Corn flour, meal, oil, starch, gluten, and syrup
» Sweeteners such as fructose, dextrose, and glucose
» Modified food starch
» Soy flour, lecithin, protein, isolate, and isoflavone
» Vegetable oil and vegetable protein
Canola Canola oil (also called rapeseed oil)
Cotton Cottonseed oil
Invisible GM Ingredients
Processed foods often have hidden GM sources (unless they are organic
or declared non-GMO). The following are ingredients that may be made
|Aspartame, also called|
|canola oil (rapeseed)|
|cobalamin (Vit. B12)|
|fructose (any form)|
|high fructose corn|
|modified food starch|
|mono and diglyceride|
|soy protein isolate|
|sugar (unless cane)|
|tocopherols (Vit E)|
|Ascorbic acid (Vitamin|
|C) although usually|
|derived from corn, is|
|probably not GM|
|because it is not|
|likely made in North|
And my outfits this week…