If you regularly read my blog or follow me on social media you may have noticed that I've made some pretty big changes to my diet.  For me, the evolution was a natural one and considering how healthy I feel, I'm extremely glad I made the change.  So, in this post I'm talking all the fun stuff.. fats, meats, carbs, and sugars.. how they effect me, and what I've done to balance it all.  Switching up my diet has made a HUGE difference and even if you don't feel drawn to my plan, I encourage you to listen to your body and do what's best for you.  As a matter of fact, that's exactly what you should be doing.  Listening to your personal needs and altering your diet to best suit your situation, not some external idea of perfection.

So, let's get to it.  For me, it all started about a year ago when our family went to Indianapolis over Spring Break.  As a matter of fact, I wrote a post about a dinner on that trip where I had a very unusual craving for fish (you can read more about that here).  Little did I know that would be the beginning of a major shift in how I managed my diet and health.  

After that trip there were several occasions where I felt like my body wanted fish.  Since this was unusual for me I decided to really pay attention and follow my intuition over anything else.  Believing my body has ultimate wisdom helped me to do this, even when it meant making decisions that contradicted my thoughts on eating meat and animal welfare.  Perhaps the tipping point came one evening last summer when Jagger and I went to dinner at a local favorite and as I perused the menu I realized my body was asking for steak.  Come to think of it, since I hadn't eaten steak in years I'm not even sure how I knew I wanted steak specifically.  Still, somehow I did.  That's how powerful the wisdom of our body is! When I told Jagger what I was ordering he couldn't believe it either! I don't know if he's ever seen me eat steak so he was truly shocked.  We both were! And I have to tell you, eating it felt like one of the most nourishing moments of my life.  As a matter of fact it was so transformative that I suppose I've been a "meat-eater" from that moment forward.  So, what has this meant for my health and how did it set me up for a full diet change?

Well, from the time I started eating fish all the way up through the steak experience, I had been gradually getting healthier.  The proof is in the pudding as they say, so I knew this was no coincidence and my body's feedback was evidence that intuitive eating works.  Besides adding meat I had also occasionally been drinking my experimental version of Bulletproof Coffee, Heaven in a Mug (I've since upgraded to the real deal).  My blood pressure was coming up, I had more energy, and I was having fewer dizzy spells.  Because I was feeling so well I had decided that maybe I could begin to wean off my medication.  The more time that passed, the stronger I got, and the more I felt like living without my prescription was a real possibility.  So, when I had a regularly scheduled visit with my Electrophysiologist I approached the subject with him.  He was quite happy to see my progress and fully supported the idea.  Curious, he asked what changes I had made that I thought had contributed to the change in my health.  I began to tell him about my diet change, including the addition of meat and fatty coffee.  I also told him I'd been cutting back on sugar and had a feeling that I needed to cut it completely again too.  He was thrilled with the changes I'd made to better support my overall well-being, explaining to me that my system is more volatile than some and that the nutrients in meat and fat are very important for me.  With that he encouraged me to keep up the good work.  

One thing was still bothering me though.  Despite all my progress I still had days where I could not hold my eyes open, no matter how hard I tried.  It was beyond being tired.  I felt like I was moving through thick, heavy air and my body was completely shut down.  I had asked him about another medication to possibly help with that when he was wise enough to ask if I noticed those feelings after eating certain foods, specifically heavy meals like pizza or pasta.  To be truthful, I had a carb heavy meal most days of the week (hello, I was a transitioning vegetarian and all those meat substitutes are loaded with carbs), so it was hard to pinpoint if that was the trigger exactly.  However, I did know that pizza and pasta made me feel  especially heavy and tired, so I decided to become more introspective about it.  Plus, I deeply trust my doctor, so I was definitely open to the idea that he could be on to something.  Besides that, I had started listening to the Bulletproof podcast and had been researching the effects of fat, carbs, and protein online, so I was fairly familiar with the idea that carbs can jack with us physically.  After discussing my doctor and I decided that I should remove carb heavy foods and try a hybrid high fat/low grain/mediterranean diet.  

At first my new commitment felt a bit overwhelming.  So many of the places I loved to go eat would now be off the list (or I wouldn't be able to eat my favorites), my go-to comfort foods would have to be left by the wayside, and let's be honest, how was I going to live without pizza??? Still, I was dedicated to feeling my best, so I went for it! I knew that I would find new ways to socialize, invent healthier versions of the foods I love, and could make conscious choices when eating out.  I also felt that if I was serious about living a vibrant life, this was part of the equation.  So, instead of looking at it as deprivation, I truthfully did see this shift as an act of self love and that was exciting!

In the beginning I had an idea of which foods to eat and which ones to avoid based on carb and fat content, but I wasn't sure how my body would respond until I started experimenting.  So, armed with dedication I jumped right in.  As I changed my diet I paid close attention to the feedback my body was giving me.  How did I feel when I ate no grains? Whole gluten free grains? Refined gluten free grains? Bananas? Dates? Nuts? Pastured meats? Eggs? Butter? Coconut oil? The list went on and on.  The more I noticed what combinations my body liked and disliked the more I could tweak things to fit my personal needs.  That's information no book or podcast could teach me, so I really had to be committed to hearing my body's personal feedback.  It took time and diligence, which isn't always convenient, so having a pre-determined plan was really helpful.  Sometimes I got things "wrong" which was necessary on my path to getting them "right."  For instance, maybe in an effort to get nutrients from dates I put one too many in my fat balls and ended up with a racing heart.  Instead of being frustrated or disappointed I chose to see it as a win.  I was gaining information my body needed to steer me in a healthier direction.  So, next time I experimented by using one less date and noted the feedback.  Also, our bodies are always changing and what we've had earlier in the day or even the day before can influence what we can tolerate in the next moment.  Sometimes I can have 1/4 a banana in my smoothie, other times it's a no go.  So paying attention in every moment and being reflective about the past few meals, noticing where you are in your cycle (if you're a woman), and so on is super important.  Our bodies are constantly in motion, which means our needs are fluid.  However, the more I practice the better I get at predicting what my body needs at any given time.  So, yes, this is work and in all honesty, I'm still working on it.  However, I'm feeling better than ever and am so excited about the changes I've made.  That feeling keeps me engaged and striving for more!  

So, what have I done exactly? Well, as I mentioned earlier I've added meat, not just any meat though.  The science shows that pastured, free range meats are healthier and cause less inflammation than factory farmed options.  This is true for all meat sources (beef, chicken, fish, eggs, etc).  So, I opt for those meats and if they aren't available I may skip meat at the meal or opt for the cleanest option possible.  Also, beware of "organic" meats.  Organic does not always ensure that the animal has eaten it's natural diet or that it's been pastured.  For instance, many organic chickens are fed corn which we know to be an inflammatory agent, passed on to humans through the protein.  So, my tip is always look for the words "pastured," "grass-fed" (bonus points if it's "grass finished"), "free range," "wild," etc, and if the chicken or egg packaging says "fed a vegetarian diet" RUN! Chickens are not vegetarians, they eat bugs!  Finally, steer clear of farmed fish, they are not healthy.

As for fats, I am a big believer in eating stable, saturated fats.  In my research I have found that they have heart health benefits, provide lasting brain power, and actually help to reduce inflammation.  I generally opt for grass-fed butter, ghee, coconut oil, olive oil, and Bulletproof Brain Octane and XCT oils.  If you have another favorite oil it's easy to find out at what temp it begins to oxidize with a quick google search.  I also stay away from vegetable and corn oils as they are associated with higher degrees of inflammation, which wreaks havoc on our bodies.  As for olive oil, I generally don't heat it as it can oxidize and cause free radicals above around 320 degrees.  So, I use it on salads or as a post bake drizzle instead.  If you're looking for an alternative, ghee is absolutely delicious on roasted vegetables and eggs taste great cooked in butter or ghee.  Looking for an oil to use in stir fry? Give coconut oil a try.  

The skinny on fat is that when using it for fuel (instead of sugar) we avoid insulin spikes and crashes and the associated brain fog, fatigue, and inflammation.  Also, our brains are mostly fat and our mitochondria can use fat as a quick energy source.  With this information, it made sense to me that increasing my fat intake would jumpstart my energy levels, decrease my inflammation, and help clear my mind.  One way I get all the goodness of extra fat is by beginning every day with a Bulletproof coffee or matcha.  The small amount of caffeine I use, coupled with healthy fats and a scoop of collagen, keep me satisfied, focused, and energized for hours.  For those of you with stomach issues, you may have to work your way up to the amount of fat recommended in the Bulletproof (or my Heaven in a Mug) recipe or alter it to fit your needs each day.  Since I can have gastroparesis flares, too much fat can make me feel a bit nauseous or bloated.  So, when I notice tummy trouble I simply reduce the amount of fat in my drink or only drink half at a time.  Most days I put about a tablespoon of grass-fed butter and a tablespoon of Brain Octane oil in 1.5 - 2 cups of coffee (I like a big mug full), sometimes I even use more butter if I'm feeling depleted.  However, if my stomach is sluggish, I just use a little less of each.  Intuitively listening to my body each morning helps me decide how much to add and keeps my health on track. 

One of the biggest shifts I've made is one that I'm sure many people think impossible, and that has been going sugar free (again).  It was probably the most challenging of the changes because sugar is in almost everything.  Don't believe me? Try going sugar free for just a week and see for yourself.  It's in almost every prepared food, including spaghetti sauce.  Because I have been sugar free before I knew I had to be 100% committed to the idea before beginning.  So, while I knew I did eventually want to drop the sugar completely, for a while I simply experimented with cutting back.  Maybe I'd have just a bite of my son's dessert once a week or a square of dark chocolate at night.  Eventually I would be ready to cut it out for good, but I needed this time to make peace with it in my mind.  It was like a very long, drawn out goodbye to an old lover.  Before long I was ready to fully take the plunge and because I was completely committed it really wasn't all that difficult.  I just had to give myself the space to do it when I was ready. 

Now, I did this years ago, which I wrote about in my last two posts (Tips and Tricks and More About My Journey), but I am doing it much differently this time.  No more splenda or other artificial sweeteners to curb my sweet cravings, no more high sugar mixed drinks and wine.  Nope.  It's much cleaner this time around and I can feel the difference.  I actually even started ordering zero sugar and low sulfite wine online because just one glass of my usual dry red was leaving me feeling like I had been binge drinking the night before.  No bueno.  When I do crave something sweet I make a little treat with Stevia or Monk Fruit since even honey and maple syrup can make my heart race.  If I make cookies I use almond and/or coconut flour to keep it grain free (more on that in a minute) and of course I use lots of butter to get those healthy fats in.  I even buy Stevia sweetened chocolate chips (and my son can't tell the difference)! 

As for the carbs, I don't count them or try to force myself to stay in ketosis.  While I think it could be helpful information to know how I feel when in and out of ketosis, my goal isn't necessarily to achieve it.  Instead, I pay attention to how I feel when I eat all forms of carbs, because they break down into sugar and can decrease energy levels and increase heart rate.  Because of this I have found that I feel best when I avoid most fruits (other than berries) or at least keep them to a minimum, several veggies (some night shades increase my pain), and grains.  I started out experimenting with a cyclical grain-day, eating them at one meal every week or so.  I found out relatively quickly that it turns out my body doesn't love 'em.  Whether I have a whole grain like rice or a more refined gluten free pizza crust, I tend to feel like a zombie the next day.  So, in general, I stay away from grains.  It's just not worth the food hangover the next day.  As I mentioned before, I love pizza, so I now make cauliflower crust pizza to get my fix at home and try to stick to salads or another option if we go out to a pizza restaurant.  Writing this I'm reminded that I do need to re-visit quinoa.  I haven't tried that one as a side dish recently and am curious if it will affect me the same way.  Another carb that I learned the hard way on... apples.  I absolutely LOVE Macintosh Apples and when they were in season I kind of overdid it.  Oops! I had an apple a day several days in a row, not thinking much of it and ended up with low energy and brain fog.  So, now if I want a taste I eat a slice or two and step away.  Same goes for most fruits.  I seem to be okay with sweet potatoes, squash, and carbs in most vegetables.  Although to be fair, I don't eat loads of high carb vegetables in one sitting.  

While these are the food choices that work for me, they may not be the most healthy for you.  In that respect, I encourage you to tune in and find out what your body is asking of you.  Talk to your doctors.  Research the science.  Be open to things you haven't heard before.  Question what you think you know, especially if it seems your body is leading you in a different direction than what your brain has been telling you to do.  I truly believe food is the foundation for health.  If we can get our diet right, we can begin to transform every part of our lives.  Because when we feel better we do better.

I hope this post has inspired you to live your best life.  As always, I love to hear from you.  If you have a success story, feel free to share.  If you have questions, I'm happy to answer.  Wishing you health and happiness on your journey!