Episode Twelve: Show notes

Here are Tracy’s show notes.

Tracy’s disclaimer: In this episode, I talk about Beyond Meat sausages. I am not endorsing this product, nor do I recommend daily consumption. While I do enjoy these occasionally (at a BBQ in the summer), they are still highly processed, even in the absence of soy. My position has been, and always will be that EATING REAL FOOD is best and will always lead to better health.  

Topics we touch on:

  • Health span vs life span – Food is fundamental to living a vibrant life.  
  • Processed sugars or foods that convert readily to sugar lead to chronic system inflammation, resulting in: 
    • blood sugar dysregulation or diabetes 
    • cardiovascular disease 
    • hormone dysfunction 
    • thyroid dysfunction 
    • weight gain (belly fat) 
    • sleep disturbances 
    • increased anxiety and/or depression 

Diets discussed:  

  • Keto – High fat, adequate protein and low carbohydrate diet – the body burns fat for fuel.  
  • Paleo – An ancestral diet consisting of fats, proteins, fruits and vegetables, excluding grains and dairy.  
  • Mediterranean Diet – High consumption of vegetables and olive oil and moderate consumption of protein and limited carbohydrates.   
  • Intermittent Fasting – Cycling between periods of eating and fasting, the body burns stored fats and proteins for energy.  
  • Whole30 or Elimination Diet – An anti-inflammatory diet designed to remove all grains, corn, soy, dairy, alcohol and gluten.  It consists of healthy fats, low glycemic fruits and vegetables and proteins.  

Lifestyles discussed:  

  • Vegetarian – An individual who choses not to eat animal meats but will possibly consume other products such as eggs, cheese, butter and sometimes fish.  
  • Vegan – An individual who choses not to consume any animal meat or products.  
  • Pescatarian – An individual who does not eat animal meat but does eat fish.  
  • Nora Gedgaudas is a brilliant mind and resource for all things Paleo and Keto.

Key words:  

  • Glycemic load – The amount of glucose that enters your bloodstream after eating certain foods.  
  • Insulin – The hormone released when glucose enters the body. Insulin is the ‘key’ to get glucose into the cell.  
  • Nutrient density – The amount of nutrients in the foods you are consuming. Many foods are void of nutrients but high in calories.     
  • Liver – Responsible for over 500 functions in the body. Next to our skin, its our largest organ and is critical to good health.  
  • Gallbladder – Stores bile, critical for healthy fat absorption. 
  • Digestion – How well your body is breaking down and utilizing what you are eating.  Its essential to good health.  

Nutrition is not just about what you are eating, it’s about sleep, stress management, exercise and movement, and its also about what your body is doing with what you are eating.  Be careful of those little voices in your head that tell you that you’re not enough – because you are!  

I know it’s difficult to conceive but changing your relationship with food can change your life.  

Food is fuel for life. What you eat will either feed your disease or heal your body.  

Top plant-based protein sources: 

  • quinoa, amaranth, tofu/tempeh (eat sparingly and always consume organic non-gmo), black beans, black-eyed peas, green peas, artichokes, hemp seeds
  • oatmeal (soaked), pumpkin seeds, chia seeds, edamame, spinach, broccoli, asparagus, green beans
  • almonds, tahini, chickpeas, nut butter.  

Making lifestyle changes can be scary and overwhelming but know that you are not alone, we are here to help!  

Your diagnosis doesn’t define you, and your family history is not your destiny. You can forge your own path.  

Food for thought: “If it came from a plant, eat it; if it was made in a plant, don’t.”  – Michael Pollan 

For more information about Tracy or to schedule a complimentary nutrition consultation, visit her website.