All posts tagged: How To

The Paleo Nurse ✚ Presents: Leading Ways to Heal a Leaky Gut: Part 1 ✍🏼

by Katy Haldiman, MS, RN       Leaky gut is the phenomenon by which the lining of the intestine becomes damaged, leading to increased intestinal permeability.  The intestinal barrier can become damaged from a variety of factors, including a variety of dietary and lifestyle factors, as well as environmental exposures.  You can read more about the causes of leaky gut here.   If you suspect that you have a leaky gut, there are several ways to address it:   ●  Eat a whole food, nutrient-dense diet that excludes foods that irritate the gut:  It is critical to eliminate all processed foods and eat a real food, nutrient-dense diet that eliminates foods that are known to irritate or damage the lining of the gut.  Foods that irritate the intestinal barrier and can lead to inflammation include grains, legumes, dairy products, processed foods, refined sugars, and alcohol.  With any healing dietary approach to leaky gut syndrome, the popular “80/20” approach to healthy eating is not recommended because your commitment needs to be 100% in order to allow the …

The Paleo Nurse ✚ Presents: Leaky Gut: What Is It and What Causes It?

by Katy Haldiman, MS, RN       Leaky gut is the phenomenon by which the lining of the intestine becomes damaged, leading to increased intestinal permeability. The intestinal lining is one of the immune system’s major lines of defense against infections, toxins, and other threats that are introduced into the body through food and drink. Normally, the intestinal epithelial cells sit together closely and are joined by tight junctions that form a barrier to prevent unwanted substances from passing through into the bloodstream. The intestinal barrier can become damaged from a variety of factors, including:   A poor diet, such as the standard American diet that is high in processed carbohydrates, excess sugar, and hydrogenated oils Food sensitivities Certain gut-irritating foods, such as grains, legumes, dairy, and alcohol Chronic stress Hormonal imbalances Certain medications, such as non-steroidal anti-inflammatory drugs,antibiotics, steroids, hormonal contraceptives, and chemotherapy drugs Chronic endurance exercise and overtraining Environmental toxins Infections and parasites Imbalance of the gut flora.   When the lining of the intestine is damaged, the junctions between the cells are widened …

The Paleo Nurse ✚ Presents: Top Ways to Recover After Gluten Exposure: Part 2

by Katy Haldiman, MS, RN         If you have celiac disease or a gluten intolerance, accidental exposure to gluten can be quite unpleasant and may result in a variety of symptoms that may range from muscle aches to gastrointestinal upset to exacerbation of existing disease processes. Fortunately, there are some steps that you can take that can help you to recover more quickly from gluten exposure.   Drink ginger and/or peppermint tea: Ginger and peppermint tea are both known to help relieve nausea and can be soothing to the digestive system. Drink a cup if you are having bothersome nausea or other gastrointestinal symptoms.   Take activated charcoal: Activated charcoal is an over-the-counter supplement that may be useful if taken immediately following gluten exposure. Activated charcoal may help by binding with the offending food and preventing it from being absorbed by the body. Similar to digestive enzymes, activated charcoal will not necessarily prevent internal damage caused by gluten. Also, this supplement can bind with medications, so consult with your licensed health care professional prior …

The Paleo Nurse ✚ Presents: Do you need to go on a cleanse or detox diet?: Part 3

by Katy Haldiman, MS, RN         Although there are various definitions and uses of the term “detox”, from a physiological and biochemical perspective, detoxification is defined as a metabolic process by which the body rids itself of toxins. Detoxification is a natural process that the body must perform on its own in order to sustain life. However, it is possible– and sometimes necessary–to support optimal detoxification through diet and specific nutrient supplementation. Because we are living in an increasingly toxic world, almost everyone would benefit from adopting regular dietary practices that enhance detoxification.   Healthy dietary practices that support the body’s ability to detox include consuming:   Organic vegetables (strive for 9 cups per day!) Properly raised meat and poultry (pasture-raised, grass-fed) Wild-caught fish Nuts and seeds Organic fruits Plenty of water (approximately half of your body weight in ounces per day, up to 100 ounces)   In particular, you want to make sure that you are consuming an adequate amount of soluble and insoluble fiber each day.  Both types of fiber bind …

The Paleo Nurse ✚ Presents: Do you need to go on a cleanse or detox diet?: Part 2✍🏼

by Katy Haldiman, MS, RN   Detoxification is the metabolic process by which the body eliminates toxins in the form of both foreign substances introduced into the body and waste products produced during the body’s normal metabolic processes.  While there are many organs involved in the detox process, the liver in the main organ of detoxification.  The liver performs detox on its own, but it is possible to support optimal detoxification through diet and specific nutrient supplementation (what is commonly referred to as a “cleanse” or “detox diet”).  So, who would benefit from a detox diet?   The short answer is that pretty much everyone would benefit from a detox diet—if it is properly implemented.  We are living in an increasingly toxic world, and everyone could use a bit of support to enhance the natural detoxification process in the form of reducing exposure to toxins and adopting a nutrient-dense, real food dietary approach. To be clear, this approach is notreferring to fad cleanse diets, such as the cabbage soup diet, a juice cleanse, or the detox diet …

The Paleo Nurse ✚ Presents: Do you need to go on a cleanse or detox diet?: Part 1✍🏼

by Katy Haldiman, MS, RN                It’s that time of year when people are setting new goals and resolutions, and for many, that includes a renewed focus on health.  Indeed, January is a popular time to start a new diet, and there is no shortage of cleanses and detox diets from which to choose.  But what is the truth about cleanses and detoxes?  Can they be helpful for those seeking better health or are they simply a scam?   The word “detox” has many different meanings depending on the context in which it’s used ranging from spiritual to scientific in nature.  From a physiological and biochemical perspective, detoxification is defined as a metabolic process by which the body rids itself of toxins. This is a natural process that is necessary for survival—every single minute of every single day that you are alive, your body is performing detoxification.   In general, there are two types of toxins that your body must eliminate or detoxify.  Xenobiotics are foreign substances that introduced into the …

The Paleo Nurse ✚ Presents: 2018 Top 10 Healthy Holiday Gift Guide ✍🏼🎁

by Katy Haldiman, MS, RN The holiday season is upon us once again!  Whether you have someone in your life that already follows a healthy lifestyle orif you want to inspire someone to take the leap, my top picks for healthy gift ideas will make buying gifts this season a little bit easier.   Organic Cotton Mart Reusable Produce Bags($13.97 – $23.47): These environmentally-friendly bags can be used in place of plastic bags to bag produce at the grocery store or farmer’s market.  They can also be used to help preserve produce and to strain nut milk, juice, or teas.  And they’re made from organic cotton!   Pyrex Glass Storage Containers($14.99):  These glass storage containers are a must-have for anyone who wants to reduce their overall chemical exposure.  Glass is naturally BPA and chemical-free!  These are ideal for storing and reheating all of your healthy leftovers.   Lodge Cast Iron Skillet($18.97):  Cast iron distributes heat evenly for perfect cooking of all of your favorite, nutrient dense foods.  Cooking with a cast iron skillet eliminates the risk of chemicals leaching into food …

The Paleo Nurse ✚ Presents: Role of Essential Gut Flora Part 2

by Katy Haldiman, MS, RN Role of Essential Gut Flora (continued) In Part 1 of this series, we discussed the various types of gut flora and began to explore the varied roles of essential gut flora.  In the healthy individual, the essential gut flora forms a bacterial layer that covers the entire digestive track.  This bacterial layer acts as a physical barrier to protect against transitional flora, viruses, parasites, toxins, and undigested food particles.  The gut flora produces acids that lower the pH of the gut wall and make it undesirable for microbes that cause disease.  The essential flora also has the ability to neutralize many toxins and inactivate carcinogens, or substances known to cause cancer.  It also plays a direct role in suppressing the processes by which cancer cells are known to develop and grow. The essential flora has a direct effect on important immune functions because it is responsible for stimulating the tissues of the lymph system that are located in the gut wall to produce lymphocytes, a type of white blood cell that fights infections.  The lymphocytes then produce immunoglobulins, which are antibodies formed in response to contact with foreign substances (viruses, bacteria, fungi, …

The Paleo Nurse ✚ Presents: Tips For Choosing An Integrative Practitioner

by Katy Haldiman, MS, RN Top 7 Questions to Ask Before Choosing a Holistic Health Care Practitioner Choosing a health care practitioner is one of the most important decisions that you can make. When you work with a health care provider, you trust that clinician to provide expertise, guidance, and treatment that affects your overall health and wellness. In many cases, those seeking various forms of holistic health care are doing so because they have discovered that conventional health care simply treats symptoms, rather than addressing the root causes of disease, and does not focus on promotion of healthy lifestyle choices that prevent disease. Choosing any type of health care provider to work with can be overwhelming and it can be difficult to know where to start. Getting referrals from friends and family or using online holistic health referral networks such as Primal Docs can be helpful, but it may still be challenging to narrow down the options. The following questions will assist you in choosing a holistic health care practitioner that you can trust to …

How To Do Paleo Your Way🍗

By: Joe Salama

There are so many different variations of ways to eat. There also seem to be so many different variations on how to eat Paleo. Many are confused when they start because they don’t know what to do, and they are getting conflicting advice.

I’m not the first person to say this: Do not think of Paleo as a rigid set of instructions. The basic template is to remove grains, processed foods, sugar, legumes, and chemical additives from your diet. Once you do that for 3-4 weeks, you will restore a heightened sensitivity that has been lost, enabling you to feel the difference when you eat dairy, or potatoes, or anything else.

The only way to do Paleo is your way. And if you cut out the grains, processed foods, and sugar, then you are Paleo. If you decide to only do it during the work week, or if you decide to eat legumes, or dairy, that’s perfect – because unnecessary stress isn’t Paleo.

If you can focus more on movement, sleep quality, and having fun, then you are living the Paleo lifestyle too. It’s perfectly ok to be Paleo-conscious and gravitate toward eating or living Paleo. You will, unquestionably, realize many of the benefits.

Like anything else worth doing, it’s not easy to change how you eat, and the more you put in, the more you will benefit. And when it comes to being Paleo – whatever specific plan you elect to follow – the upside of being 100% is simply incredible.