Posted on 11/17/2013

Sally tells me she makes healthy food choices. “I’m eating a healthy diet”, she says, “I’m very frustrated that I’ve been having rheumatoid arthritis flares more often.” “I stock it up to being just like my mom,” says Sally, “Mom has suffered with arthritis for years.” I could see the frustration Sally was experiencing. A healthy diet is to give you good health and Sally didn’t feel like she was getting any benefits from eating ‘healthy’.   Should Sally just chuck the healthy eating? Well, the answer is…..of course not!

There are three key points to Sally’s personal healthy life she should review and reconsider. Health, which is a symptom free life, comes from wholesome food choices, consideration of personal food allergies and sensitivities and food contradictions. Sally should first review what is considered healthy food. It must first be wholesome. Recall the Real Results’ New Years Resolution – A Healthy Diet blog post ( which outlined the parameters of foods that are to be considered ‘healthful’.  To start a healtful diet is a wholesome food which is whole, natural and unrefined. Wholesome truly nourishes you the way nature intended. It doesn’t just fill you up with a few added vitamins. It’s important to remember that if you are suffering from unpleasant symptoms, whether chronic or acute, you do not have the immune strength to deviate from wholesome whole food choices. If it all checks out that Sally is eating a wholesome whole food diet then she can address the next critical component: What defines ‘her’ healthy diet?

Equally important to wholesome food choice is knowing that a healthy diet is unique to you. What is ‘healthy’ to you is not necessarily healthy to someone else. This is mainly due to our own personal genetic makeups. I for one am very sensitive to dairy products. Yet, every where I turn I’m being told dairy is a part of a healthy diet. Bottom line, it isn’t healthy for me! How personal food culprits deprive you of good health is unique to you. It all depends on your unique genetic makeup. If you were Sally you’d probably be wondering how to figure out what foods are problematic. Well, it’s not hard and not time consuming. It just requires some self awareness on your part and a little food journaling. Consider yourself your own guinea pig! With the information from a food diary you will be able to see what foods you really eat, how often and which are more likely to be causing those undesirable symptoms.

It is important to know what you are eating. We tend to have problems with the foods that are consumed most frequently. As an extra whammy we can even crave the foods that are problematic for us. Sally could recognized that on days she eats apples or dairy products, for example, her joints really ache. As described by Dr. Theron Randolph, An Alternative Approach To Allergies, this individualized approach “concerns the interaction between you and your own particular environment, which is different from anyone else’s. You must eliminate them (offending foods and environmental chemicals) from your diet and environment or learn to control their intake in order to get well.” The key to an elimination diet is to eliminate the foods you eat most often for at least 2-3 months depending on the severity of your symptoms. No cheating! You should notice an improvement or total absence of symptoms …… The next piece of your healthy food choice diet is the consideration is food contraction. These are foods, that through scientific study, have shown to antagonize or promote various symptoms in those who are susceptible. So steer clear of these foods. Eliminate them from your diet for 2-3 months, or until your symptoms disappear. In our modern google age it’s easy to find out these possible know offenders.

In Sally’s situation she’d like to know which foods are contradictions to joint health. The Physicians Committee for Responsible Medicine (PCRM) article, Food and Arthritis, has listed the following foods as known arthritis triggers. These should be omitted from Sally’s diet immediately and not revisited until she is symptom free and ready to start a reintroduction plan.
Dairy products*
Corn Meats**
Wheat, oats, rye
Citrus fruits
Potatoes (nightshade)
Tomatoes (nightshade)
Coffee (I would include caffeine foods as well, chocolate, tea, etc.) *
All dairy products should be avoided: skim or whole cow’s milk, goat’s milk, cheese, yogurt, etc. **
All meats should be avoided: beef, pork, chicken, turkey, fish, etc.

In addition to the items listed include tobacco and all of the plants in the Nightshade family: Potatoes, Tomatoes, Eggplant, Peppers (including chili peppers, habenero, cayenne pepper and paprika), goji berries, ashwagandha (an adaptogenic herb from Ayurvedic medicine), Cape gooseberries, ground cherries and garden huckleberries. Garrett Smith, NMD, author of Nightshades, Weston A. Price Foundation, says 90% of his arthritic problems were cured by omitting all nightshades. The only way to be sure that your symptoms are related to a food intolerance is to follow an elimination diet, where you leave out a certain food from your diet, for a period of time. This is followed by a ‘challenge’, where you reintroduce the food to see if it causes a reaction. If Sally’s arthritis is related to a food allergy or food sensitivity she’ll notice a flare-up of her symptoms within a few days of reintroduction of an offending food. Symptoms of food intolerance can develop relatively slowly after eating a food – after hours or even days. Keeping a food journal will be extremely helpful in keeping track of what makes up your diet so that you can be aware of what foods are a contradiction to your great health. Take action.

What acute, chronic, extreme or seemingly benign symptoms do you live with? Dandruff, acne, constipation, headaches, asthma, edema or sleep disturbances? Anything is open to possible food induced culprits. You should review and reconsider your food choices. Health, which is a symptom free life, comes from healthy food choices, consideration of personal food allergies and sensitivities and consideration of recognized food contradictions. Take charge of your health through your personalized healthy food choices!

Be Healthy Be Natural Be Tempted

Physicians Committee for Responsible Medicine, PCRM, Food and Arthritis
Weston A. Price Foundation, Nightshades, Garrett Smith, NMD, Tuesday, March 30, 2010
An Alternative Approach To Allergies, Dr. Theron Randolph and Ralph W. Moss, Ph. D., Harper & Row, 1989.
Real Results post Oct, 16, 2013

Posted on 10/01/2013

Milk Free Monday!!

What's the healthiest milk alternative?

CaveChick's Answer: Given there is no reason to drink 'milk' (you can get all the nutrients you're expecting to get from dairy milk in healthier, more absorbable forms, eating a plant based diet).

Instead let's ask: What's the best cookie dunking, cereal pairing and smoothie making beverage?

There are so many wonderful and tasty alternative 'milk' beverages on the market these days. Rice milk, almond milk, oat milk, flax milk, coconut milk and even, hemp milk. I always go with the unsweetened versions because really, who needs added sugar? Unless, of course, you're enjoying a cookie! Read the labels. The added sugar in most of the milk alternatives can get pretty hefty. I suggest you get the family involved in trying them all. Always consider food allergies and sensitivities when you are choosing your foods. Find the ones you like and rotate them in your diet. Rotating foods in your eating plan is always a good idea as it can help prevent food sensitivities, even allergies, from occurring. I like to rotate my alternative milk choices between almond, coconut and flax. Yum, I think I'll have a CaveChick cookie and Almond milk now!

P.S. You may have noticed I didn't mention soy milk. Soy is a high allergen. It is also very much a phytoestogenic compound. These are some things to be concerned about.

Posted on 04/10/2013

Everyone wants to be healthy. The problem is that modern 'healthy' comes along with a same for everyone diet. Surprise! A 'healthy' diet is not the same for everyone. Enjoy the following re-posted Real Results. Real People. article, January 28, 2013.

Welcome to a New Year, a beautiful new Real People website, a new blogger (me, CaveChick-The Nutritional Foodie), and new resolutions. Did you resolve to eat healthier in 2013? If you did, you're not alone. However, do you now ask yourself, “What is 'healthier'? Most people are confused and so turn to books, magazines, TV commercial, doctors, friends and family and the government food pyramid for answers. They'll then try gimmicks, diets and the latest eating trend. The 'eat healthy' resolution usually goes by the wayside because of lack of commitment, unobtained results and total confusion. So many opinions and ideas to wade through-juicing, smoothies, meat, high protein, fat free, vegan, eat for your blood type, paleo, gluten free, supplements, etc. Makes my head spin!

I'd like to offer a simple solution......Forget it all! Choosing what to eat is a simple task. Or at least it should be. To begin your new eating lifestyle you must be clear on what you expect from your effort of eating healthy. It must be realistic. For instance, you can't expect to live forever but you can expect to loose weight, lower blood pressure, clear acne, strengthen immune system, have more energy and get rid of pesky acute or chronic symptoms like asthma, migraines, sinus issues and maybe heal disease. With a clear idea of what is expected from this healthy diet let's answer the big question........What is a healthy diet?

First and foremost, a healthy diet begins with the understanding of what is healthy food. Healthy food is whole, natural and unrefined food. It is food that is presented to us from the earth, not the laboratory or manufacturing plant. Healthy food never contains artificial flavors, artificial colors, preservatives or flavor enhancers like MSG (monosodium glutamate). It is not genetically modified (GMO) or super hybrid, think common wheat. 'Healthy' is farm style vegetables and fruits, unpeeled, whole grains, raw nuts & seeds, fresh eggs, fresh fish and fresh meat (not deli meat!). These are nutritious foods that living things have evolved over the millions of years eating, including humans. With that said, it's important to remember why humans and all living things posses the desire to eat. Eating is designed to nourish; to obtain vital vitamins, minerals, amino acids and sugars in a balanced form. The further away you get from eating these whole, natural and unrefined foods, the further you get away from nourishing your body. Just remember what the food you choose to eat, those calories you consume, are meant to do. If it isn't nourishing it's just filler and it needn't be eaten because it is taking you away from your desired reward. And don't fall into the trap of thinking the enriched or vitamin added products are healthy. That's just unhealthy food in disguise! Does adding a few vitamins to corn syrup water make for a healthy beverage? Of course not!

Sadly, we are a society that has lost touch with food. It seems common practice is to eat to 'fill up' with a heaping plate of refined enriched white pasta, white rice or a bowl of packaged cereal “with 11 vitamins and minerals” added. If you look at the conventional or standard diets they consist almost entirely of super hybrid refined wheat flour. This super hybrid variety of wheat has be fashion in the lab to contain a higher gluten proportion, resist pesticides and grow differently. Great for growing and manufacturing but maybe not so much for our digestion or health. Refining of wheat flour removes at least 36 nutrients except for the 4 synthetic nutrients that have been replaced. Refining removes most of the B vitamins (folic acid, pyridoxine B6, pantothenic acid B5), vitamin E, chromium, zinc and manganese which are essential to human health. Don't think nutritious food is important? It has been shown that people with B vitamin deficiencies are more likely to have severe depression symptom. Is there a correlation between refined grains and the state of our nation's mental health?

Refining also removes fiber and beneficial fats. The fiber of whole grains reduces cholesterol, heart disease and ensures gastrointestinal health. This accounts for far less colon cancer, diverticulitis, hemorrhoids and constipation. “The fiber content of the whole grains is probably the biggest difference between the natural, or primitive, diet and the industrial, or Westernized diet, and likely a big difference between poor health and good health,” says Elson M. Haas, M.D., Staying Healthy with Nutrition. Fiber from the bran and fats from the germ aids satiety and helps keep blood sugar levels even by slowing glucose absorption. Refined grains are metabolized as sugar. Remember, refined grains are metabolized as refined sugar so the white bakery bread, white rice and white pasta you eat is just like eating sugar!

Equally important to a 'healthy diet' is knowing it is special to you. What is 'healthy' to you is not necessarily healthy to someone else. I for one am very sensitive to dairy products. I get acne and reduced immune function. Yet every where I turn I'm being told dairy is a part of a healthy diet. The government food pyramid even lists it as a needed food and it's a required offering in public food programs. Bottom line, everyone has food allergies, sensitivities and intolerances. Dairy allergies might cause some to have postnasal drip that progresses to an ear infection, while someone else might have acne and another to have bowel issues. How these food culprits deprive you of good health is unique to you. It all depends on your unique genetic makeup.

Figuring out what bothers you is easier to discover when you are eating a truly whole food diet. Let's use bread as an example. If you notice after you eat bread you get lethargic or have sinus pressure and the ingredients in the bread you eat are whole wheat, water, yeast and salt there are only 4 ingredients to view as potential culprits. Now tell me what you'd do if your bread's ingredient label reads: wheat flour, water, high fructose corn syrup, honey, molasses, yeast, barley malt, wheat gluten, salt, calcium carbonate, sodium stearoyl lactylate, vit D3, vinegar, mono and diglyerides, calcium sulfate, monocalcium phospate, yeast nutrients (amonium chloride, ammonium sulfate), enzymes, yeast extract, wheat starch, calcium dioxide, ferrous sulfate (iron), B vit (Niacin, Thiamine, Mononitrate (B1), Riboflavion (B2), Folic acid), soy lecithin, azodicarbonamide, soy flour, whey, calcium propionate (to retain freshness), Datem, sorbic acid?

The later is a crazy ingredient list and I hope you are asking yourself why would anyone eat that! You get my point though. I want to leave you today to remember why living species actually posses the desire to eat. It's the way to nourish and grow. If you are eating food void of nutrients how does your body get nourished? If your body is left un-nourished what will support your immune system, neurological system or life systems? If your body is left starving for nutrition you will not be healthy as it will allow for illness and disease.

There are a lot of temptations out there but the further you move away from your healthy diet the longer and harder it will be to obtain your results.

Be Healthy.......Be Natural........Be Tempted by good stuff!

By: Lori Diversey

First published: Real (01/28/13)