How to Be

Your OwnHealth

Detectiveby Vonnie Lincoln ©2015

www.nourishingsalem.com

Finding a Medical Practitioner to partner with

•https://www.functionalmedicine.org/practitioner_search.aspx?id=117•http://primaldocs.com/physician-finder-intro/

Chart your pre-trial symptoms

•Scan body physically and mentally head to toe•Use a paper or online journal or•https://www.chartmyself.com/

EliminationDiet

mySymptoms Food & Symptom Tracker

By SkyGazer Labs Ltd

Gain insights into your health and symptoms with mySymptoms, the hugely popular food and symptom tracker. Track your meals with a few simple taps of your favorite foods, set the intensity of any symptoms experienced, and then run our analysis algorithms to see if any patterns emerge between your diet and symptoms. $2.99 Android and Apple versions

Some Items to Chart

•Sleep (duration, quality)•Energy levels, Mood/Irritability, Exercise•Pain levels (stomach, back, joint, head)•Appetite, Bloating, Nausea •Blood pressure, Blood Glucose, Weight•Menstrual cycle, Body Temperature•Foods (amount, freshness, cooked/raw)•Bowel movements (frequency, form)

Specific Goals Increase Motivation

Eliminate migrainesImprove mood

Lose or gain weight

Increase energy

Control blood sugar

Get rid of bloating

No more rashes

Ditch the anxiety

Decrease medsSave m

y eyesight

End the backache

Stop

the

diar

rhea

Ideas for everyone to try

•Apply more WAPF principles.•Add in meditation.•Change up your exercise routine.•Improve your digestion.•Try vagal nerve stimulation. http://wholenewmom.com/health-concerns/gut-brain-axis/

•Experiment with macronutrient ratios and/or resistant starch.

Decrease Environmental Toxins

•Personal Care Products•Cleaning Products•Gardening Products•Drinking Water•Bathing Water

www.ewg.org

If you’re not so healthy…

Consider Pretesting

Best done with advice from a proSome consumer-direct labs(info at http://www.wsj.com/articles/SB10001424052748704458204576073913850150324)

Cautions: Reliability, Cost-effectivenessCeliac/NCGS, Food Sensitivity, Genetic Testing, Autoimmunity, Stool Analysis,SIBO, IBS (new!)

Other Stressors to Address First

•Lack of sleep•Lack of time•Lack of sunshine and gentle exercise•Lack of emotional support•Interpersonal conflicts

Choosing an Elimination Diet

Choice depends on• the severity of your health conditions• your goals• how much time you can devote to it

The Whole 30 Diet

30-Day Reset Diet

Autoimmune Paleo (AIP)

Diet for Reversing MS

Ketogenic / VLC DietThe Art and Science of Low Carbohydrate Living

by Jeff. S. Volek, PhD, RD and Stephen D Phinney, MD, PhD

http://www.thepaleomom.com/2015/05/adverse-reactions-to-ketogenic-diets-caution-advised.html

Carbs: Good or Evil?https://eatmeatdrinkwater.wordpress.com/2015/03/09/zero-carb-interview-the-andersen-family/

http://zerocarbzen.com/

http://livinlavidalowcarb.com/blog/video-my-safe-starches-panel-at-ahs12/16567

Diet for IBD

SpecificCarbohydrateDiet(SCD)

Elaine Gottschall, MB, MSc

Diet for Autism, Depression, etc.

NatashaCampbell-McBride, MD

Diet for Digestive Problems

“The goal of the elimination diet is not to eliminate foods, but to eliminate your symptoms.” Algaée Jacob, MS, RD

radicatanutrition.com

Seven Factors of the BYO Dietper Algaée Jacob

•Real Unprocessed Food•Easy to Digest•Low in Irritants and Allergens•Anti-Inflammatory•Nutrient Dense•Carb Restricted (at least at first)•Customized

Commonalities of these diets

In the Introductory phase all eliminate•Gluten •All grains •Sugar •Legumes •Dairy•Alcohol and CaffeineMost restrict eggs, seeds, nuts and some vegetables and fruits

Other Possible Diets

•Vegan•Raw•Juicing

Not WAPF approved!

Finding a Support Group

Yahoo groupsFacebook groupsBloggersMeetups

Search under name of diet or author rather than disease for like-minded people.

Informing Your Inner Circle

•Keep their needs in mind.•Request their patience and understanding.•Maintain open communication.•Find ways to celebrate and connect without compromising your needs.•Be prepared for accusations of orthorexia.

Finding Recipes

Many are available online for free.Small cost of e-books may be worth it.

Useful Kitchen Equipment

Slow cooker or pressure cookerBlender; food processorDehydrator; yogurt makerNut milk bag

Other Equipment to consider

•Blood Glucose Meter•Blood Pressure Cuff•Accurate Bathroom Scale

First Steps•Determine your specific health goals.•Chart ALL possible symptoms.•Consider getting some pre-testing done.•Deal with other stressors.•Lower levels of environmental toxins.•Choose an elimination diet; study it well.•Find a support group.•Inform family and friends; expect resistance.

Next Steps

•Search online for recipes or buy an e-book. •Source foods and equipment locally.•Try out some recipes.•Decide on a sudden or gradual start.•Carefully choose your start date.•Freeze some simple foods for busy days.

Stage One (DHwRF), pt. 1•Grass-fed / pastured meats and wild-caught fish gently cooked in liquid (no shrimp, smoked fish or cured meats),(4 – 8 oz at each of your three meals a day)

Avoid animals raised on soy, corn and other grains. Buy the best quality possible.Low stomach acid may require HCl, enzymes.

Stage One, pt. 2

•Broth (may need to start with meat broth rather than bone broth), unlimited quantities, may need to avoid using cartilage•Fresh herbs, apple cider vinegar and natural salt but no onions, celery or garlic

Stage One, pt. 3

Traditional fats, at least 1-3 Tbsp at each meal•ghee•extra virgin / virgin coconut oil •extra virgin olive oil •tallow •lard •duck fat •avocado oil•macadamia nut oil

Note: If you have been on a low fat diet, you may need to increase your fats slowly.

Stage One, pt. 4Limited vegetables, cooked, peeled & seeded •zucchini •spinach •carrots •green beans

Maximum of ¼ - ¾ cup per meal. Some individuals may need to start with no vegetables at all!

(See www.zerocarbzen.com)

Managing Die-Off•Start slow (Withdraw from one food group at a time.)•Take time off work.•Prepare food ahead.•Take warm Epsom salt baths.•Perform coffee enemas (GAPS)•Use activated charcoal capsules.•Eat enough food; drink enough water.•Get plenty of rest and sleep.

Problems with Elimination Phase

•GI Infection•Candida Overgrowth•Supplements•Fat Intake•Stress

Reintroductions: When & WhatDo not stay too low-carb for more than 3-6 weeks without medical supervision.

After major symptoms subside, it’s time to start reintroductions.

Factors for food reintroduction order:• foods you miss the most• foods with the greatest nutrient density• foods with the lowest potential for reaction

Cautions with “Super Foods”

Bone broth vs Meat broth Probiotics and PrebioticsFiberDairy—even if raw, OG and full-fatFODMAPsPlant Foods: Salicylates, Oxalates, Histamine

Source: http://caseywatts.tumblr.com/post/24106418784/ibs-jessica-the-cranky-tummy-explanation

Oxalates and Salicylates

http://www.lowoxalate.info/recipes.htmlHelpful charts and recipes

Vegetables Oxalate Content GFCF Status SCD Status Salicylate Content

Acorn Squash VL Y Y -

Artichokes (French) M Y Y H

Asparagus L Y Y M

Bamboo Shoots - Y N Neg

Beets VH Y Y M

Bhindi - Y N -

Bitter Gourd - Y N -

Black Radish - Y Y -

Bok Choy VL Y Y -

Broccoli Tips-Boiled L Y Y H

Broccoli-Boiled L Y Y H

Broccoli-Raw M Y Y H

Broccoli-Steamed H Y Y H

Brussel’s Sprouts-Boiled L Y Y L

Brussel’s Sprouts-Raw M Y Y L

Brussel’s Sprouts-Steamed H Y Y L

Burdock Root - Y N -

Butternut Squash - Y Y -

Cabbage-Green-Boiled L Y Y L

Cabbage-Green-Raw L Y Y L

Cabbage-Green-Steamed M Y Y L

Cabbage-Red - Y Y Neg

Canned Vegetables Varies Y^ N Varies

Carrots-Boiled M Y Y H

Carrots-Raw VH Y Y H

Carrots-Steamed VH Y Y H

Cauliflower-Boiled VL Y Y M

Cauliflower-Raw L Y Y M

Cauliflower-Steamed L Y Y M

Celeriac-Fresh - Y Y -

Celeriac (Canned) M Y N -

Celery-Raw VH Y Y Neg

Chard VH Y Y -

Chickory Root - Y N VH

Chili Peppers H Y Y H

Collard Greens-Boiled M Y Y -

Reintroductions: How

Introduce one new food every 3 – 4 days.First day: Eat a small serving of a new food (e.g. ¼ avocado)Second day: Double the serving size (e.g. ½ avocado)

Reintros: How (cont)

Third day: Double serving size again.Fourth day (optional): Eat same serving size.If symptoms: Remove food and go back to safe foods.If no symptoms: Keep food and try a new one next.

Things to Remember•Cooked foods are more easily digested.•Foods should be fresh, preferably OG•Fermented foods should be started in very small doses (e.g. ¼ - ½ tsp sauerkraut juice)•Some high-FODMAP foods may be better tolerated than others.•An unsuccessful trial can be repeated after further healing.

Reintroducing Dairy

•Order of intro s/b: ghee, butter, cream, full-fat milk. (Fat is the least problematic component.)

•Raw A2 cow or goat milk is best.

•Cultured (kefir, yogurt) is better than non-cultured.

Reintroducing Eggs

•Always trial yokes alone before whites.•Use pastured eggs not fed GMOs.•Duck eggs may be tolerated better than chicken eggs.

Reintroducing Coconut

•Trial coconut oil first.•Then coconut milk.•Then coconut butter or flakes.•Last coconut flour.

Starches and Other Carbs

http://chriskresser.com/the-3-step-process-to-determining-your-ideal-carbohydrate-intake/

http://www.phoenixhelix.com/2014/05/25/the-great-starch-experiment/

SIBO =Small Intestine Bacterial Overgrowth

•http://www.siboinfo.com/•http://www.holistichelp.net/blog/sibo-treatment-diet-and-maintenance/

Intermittent Fasting vs Grazing

A Few More Interesting Sites

If you have doubts about a Diagnosis…

http://symptomchecker.isabelhealthcare.com/home/what_is_sc

http://www.patientslikeme.com/

Learn from othersCompare treatments, symptoms and experiences with people like you and take control of your healthConnect with people like youShare your experience, give and get support to improve your life and the lives of othersTrack your healthChart your health over time and contribute to research that can advance medicine for all

https://www.crowdmed.com/

CrowdMed solves the world's most difficult medical cases. Yours could be next.

Unfortunately, the medical system today is fragmented, over-burdened and under-coordinated, but now there's an innovative new way to bring these patients the answers they so desperately need, with CrowdMed.Our technology allows anyone, anywhere in the world to use their medical knowledge and experience to help return those patients to health. CrowdMed is an online community where thousands of medical experts from dozens of countries collaborate to help solve even the world's difficult medical cases, anonymously and on their schedule.

http://selfhacked.com/goal-selfhacked/

Goal of SelfhackedMy purpose here at Selfhacked is to introduce cutting-edge ideas to upgrade the human condition. I think people have a right to feel great in mind, body and ‘spirit’.Current technology has made this more possible than ever before. Whether you have a chronic issue, disease or just feel you want to improve some aspect about yourself, you’re in the right place.I combine attitudes, principles and knowledge from Science, Quantified-self and Buddhism.