My Family’s Grocery List

I’ve been asked by a few followers if I would write a grocery list of gluten free foods. That’s pretty much all I buy, so I thought it wouldn’t be that hard for me to share my list. This is also the list I share in my challenge groups. Be sure to check back frequently, I’ll be changing it up as I discover more secrets. We still have a few things in the cabinet that we haven’t tried yet, like GF pizza crust. We have frozen, vacuum sealed, and flour/mix to make from scratch… I’ll keep you posted. Update: skip the vacuum sealed option. 😉

I go Live on FB occasionally and opened my cabinets to show you most of the products my family uses. I share my Thrive Market shipments, my Butcher Box shipments and other health and nutrition info, so, be sure to follow me on Facebook.

Without further ado, here’s my list…

Continue reading

WTF is a Mom to do….

There were assignments that had to be done.

There was a long weekend at the beach.

There was a family day when the GF food options just weren’t the most tempting.

That’s where my life as a Mom begins…. over and over and over and fucking over again! (sigh)

Welcome to the world of WHAT. THE. FUCK. IS. A. MOM. TO. DO? I know… the language, but… unless you live it… um…just don’t even… K? 😉

I have always believed that you have to accomplish your chores, tasks and responsibilities before you get your privileges. It just makes sense.

But, when you have a child that is controlled by the foods that are most of what society eats… and those foods are everywhere…. and those foods completely deteriorate his brilliant cognitive process….

YOU GET A LITTLE PISSED OFF THAT THERE IS NOT MORE AWARENESS! Welcome to my world.

Maybe you know about gluten (and casein) sensitivity, maybe you don’t, but let me tell you, not knowing will be the downfall of our society. I know I sound like a drama queen… But, I’m as serious as I can possibly be. ANYONE that works with kids NEEDS TO KNOW THIS INFO!!

Gluten sensitive people (40% of our population) will feel sick when they eat too much gluten. Period. Symptoms include but are not limited to:

  • brain fog (lack of focus and cognitive functioning)
  • spaced out… think “walking dead”
  • unable to accomplish ADLs (activities of daily living)
  • headaches
  • stomach aches
  • constipation
  • rashes
  • aggression
  • anger
  • frustration
  • lethargy, fatigue
  • obesity, edema/swelling
  • joint pain
  • anxious, depressed
  • IS THAT ENOUGH?!?
  • Sound like ADHD?
  • It’s also ANXIETY!!!!!
  • WE NEED TO WAKE UP!!

We need to scream it from the rooftops! I NEED TO SCREAM IT FROM THE ROOFTOPS!! I’ve lived it in the disastrous, whirlwind of gluten life for over a decade with my son. I was absorbed in the world of pediatrics, and I didn’t know, the awareness IS NOT THERE. The knowledge has not been shared with those that need to know. When I think back, it’s been about 3.2 decades for me and how long I’ve been affected by my personal struggles and symptoms. And, I see it in the majority of the pediatric patients I see (I only see kids). I won’t even go there in this post.

This is the primary reason I care…

inflammation leads to

WE ALL NEED TO CARE! WE ALL NEED TO KNOW!!! BE EDUCATED!!! IT MATTERS!!!!!!!

If it was your 14 year old, and you’d been living it for over a decade, and you were finally getting answers, and you started seeing all the things our society was ignoring… and that lack of knowledge and ignorance is the reason your kid is getting “toxed”… You’d be fed up too! Try to detox… yup, it’s really like detox, wanna know more about the addiction and cravings, read this.  IT’S REAL!!!!! BELIEVE IT! I BEG OF YOU! PLEASE! Just start paying attention.

This part of the journey needs to be more understood… it’s the least enjoyable part in our family, honestly it sucks… especially when you know how to fix the problem. The disheartening and discouraging part is the blatant ignorance and denial of nutrition and it’s effects on our society, the problem is being ignored.

I’m ready to SCREAM!!!! I’m ready to share! I’m ready to spread the awareness of what is happening to our kids! I figured it out, and I know I can help others! Interested in funding my Awareness Campaign? Let me know… I’VE FUCKING HAD IT!!!!

 

*Disclaimer: I’m not against gluten, wheat per se, I am against TOO MUCH and OVER CONSUMPTION of wheat and processed foods. As long as you tolerate wheat and gluten products, make them 20-30% of your diet, if not, 0%, yes ZERO PERCENT of your diet! Period!

This journey is hard, but can be fun, but we ALL need to work together for the awareness of our fellow man, woman, child and for a better tomorrow for our communities.

Peace. kp.

 

Getting ‘Glutened’ is Drugging My Kid! I’ve had it!! (Digestive Health Series, Part 3)

 

So, What does getting ‘glutened’ look like?

A. Laziness, fatigue

B. Anxious, depressed, irritable, angry

C. Disoriented, unaware, spaced out, Cognitive dysfunction

D. Stomach ache, migraine, joint pain

E. All of the above and then some!!!

Anyone that has talked with me knows this is a hot topic for me. What angers me the most is the total disregard of our society for the people that have true dietary issues that are ignored by the general population, including much of the medical population. As a nurse practitioner, I don’t like to say we’re missing things in medicine, but… WE ARE MISSING THINGS!!!!

As a mom, I knew there was more to it, and I knew I needed to keep searching for answers. Never. Give. Up. That’s going to be the name of my book. I’m not really a very good writer, avoided it like the plague in school. I have no idea where to start with a book, but it’s a goal of mine, and I need to share our story with other families. Moms need to know that it is worth every bit of energy you use figuring out how to help your child. 

He is so bright, it puts him on a different level. Friends started noticing it before I did, he put concepts together that 2 year olds just didn’t put together. He was smarter than some of the adults in his world and it caused problems. Problems that gradually got worse as the years went on. There were jokes about Einstein being thrown out of school, he even has a hat with Al on it. But, seriously, it took a decade of lots of struggles and difficulties to realize he wasn’t going to get better with prescriptions or school accommodation or anything else traditionally done for bright, ADHD kids. We’d been trying for years, and things were just getting worse… WHY???  Continue reading

Digestive Health Lesson #2 – It all Starts with Inflammation

Dr. Tanya Edwards, director of the Center for Integrative Medicine (Cleveland), wrote that inflammation is now recognized as the underlying basis of a significant number of diseases.

Inflammation

Inflammation 101

Inflammation defined by the free online medical dictionary: 1. A localized protective response elicited by injury or destruction of tissues, which serves to destroy, dilute, or wall off both the injurious agent and the injured tissue.  2.The inflammatory response can be provoked by physical, chemical, and biologic agents, including mechanical trauma, exposure to excessive amounts of sunlight, x-rays and radioactive materials, corrosive chemicals, extremes of heat and cold, or by infectious agents such as bacteria, viruses, and other pathogenic microorganisms. Although these infectious agents can produce inflammation, infection and inflammation are not synonymous.

Dr. Edwards points out that anti-inflammatory foods have been used to combat Cancer and many other diseases, i.e.: Parkinson’s disease, Alzheimer’s Disease, many Autoimmune diseases, asthma. Here is the abstract from her article:  Continue reading

It REALLY Is All About The POO

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Did you really think I would use a pic with poo?

Conversation for family night out to dinner went something like this; fortunately, we were done and paying the bill…

“Can we leave, I have to poop?”

“Can you wait til we get home, or do you really have to go?”

“No. Gotta go.”

“Then, go!”

Returns to table… me, “Did you go?”

“Yes, but now Continue reading

How the hell did that happen? 50 pounds later…

Growing up as an athlete, weight was not a problem… until my teen years. I stayed fit multiple ways; there was soccer, gymnastics, swimming, roller skating and ice skating, field hockey, tennis, weight training and the list goes on. As an adult, I controlled my weight by eating healthy, walking, weight training, waitressing, bartending, nursing, biking, swimming, pilates, yoga. I even taught pilates for a year when Drew Elizabeth was a baby. Best shape I’ve ever been in, and I was 35 and had 2 kids! I love pilates and thought I’d do it forever, but then I started my graduate program, and my exercise habits went to Hell, but it was a slow slide.

I was over 40 when my weight was creeping up, quickly, and I felt like a prisoner in my own body. I couldn’t figure out what was wrong… I gained 30 pounds in 8 months! It all started just after my brother’s wedding in April 2012. My goal has been to get back into that dress.

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April 2012, 40 years old and feeling good (before the gain).

So, when I hopped on the scale at the Y in January, I thought it was broken. I know that sounds like a joke, but, I really did. I went to my friend’s house. I told her I needed to use her scale, because I didn’t own one and the one at the Y had to be broken. I came back down the stairs stunned.

The scale wasn’t broken.

I gained 30 pounds in 8 months! WTF!

How the hell did that happen??? 

I had a plan. I joined the 3 month weight loss program at the Y.  I went to kick ass cardio classes at 5:30am, which is almost impossible for me (Fibro is a chronic fatigue disorder), but I did it. I was doing weight training, I was walking. I was working out 6-7 times a week, even won highest attendance in that contest. I lost 4 pounds in 3 months… What. The. Fuck. Excuse my language, there just is NO substitution. I have never had trouble losing weight. It’s never been easy, but I know how to get it done. Well, I thought I did. I was struggling.

Off to the doctors I went, primary doc, endocrine doc, neither of them thought there was a medical problem. Katie was just gaining weight, it happens when women turn 40. WHAT!?! NO! That was not acceptable. But, what was I to do. I kept struggling.

In March 2014, I was heavier than I had been when I was full term pregnant with either of my children. This couldn’t be happening. How was this happening. I was crying almost every day when I got dressed. I didn’t want to get dressed. I was depressed.

I went to a friend’s 50th birthday party and a college roommate’s wedding that month. I was so very happy for them, and I hated how I felt inside and how I looked on the outside.

I hid. These are the only pictures I can find of me at that time.

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Top right, February 2014, before I knew, I was swollen and inflamed. Left and bottom right are about 4 weeks into my purge. You can see my face is a bit less swollen. But, my stomach was so upset in both of these pictures. I can still remember, and it was almost 2 years ago.

I had an epiphany one day reading a Fibro blog, I clicked on a link to yeast allergy because I was somewhat familiar. I was worried I might have some of those symptoms.

O.M.G.!     Did I have some of the symptoms???     I. Had. Every. One. 

Let’s see if I can remember them all…

  • dry skin
  • constipation
  • bloating
  • stomach upset
  • asthma (it got so bad I went back on meds I hadn’t been taking for years!)
  • Irritable Bowel Syndrome
  • eczema
  • thinning hair
  • yeast infections (yup, those kind of yeast infections!)
  • sleep problems
  • dandruff, with fungal patches on my scalp
  • UTI (never had a UTI except when I was prego)
  • major sugar cravings
  • mood swings
  • anxiety
  • acne
  • the list seems to go on and on…

It. Sucked.

So, what to do? Fortunately, I’ve got this friend… Thank God I have all kinds of knowledgeable friends. Remember, Kathy, the allergy RN from my allergy posts? Yeah, she got a text real quick. Not only did she agree with me, she thought the same thing when she’d seen me the previous week.

So, how do I fix it?!?!?

No biggie, just avoid the following:

  • Sugar
  • Processed, packaged foods
  • Vinegar, anything vinegar based
  • Leftovers past 24-36 hours old, they start to grow organisms, a healthy GI tract can tolerate this, mine could not.
  • Yogurt has a ton of sugar, beware.
  • All berries/grapes and other fruits with the S.minor fungal organism, that white mold that shows up after 5-6 days. Our GI system should be able to break that down, unless it’s inflamed and leaky, like mine was!
  • Breads with yeast (flatbread and crackers would be ok on occasion)
  • Wheat is a cross-contaminant, so I should avoid that too
  • Wine (!)(!problem!)(!ALERT!)(!ALERT!)(!problem!) I had to do all this AND avoid wine… it’s fermented. Oh, champagne is even more fermented. (A girl’s gotta have sip on occasion, so I do enjoy a glass of wine (or 2) here and there!)
  • Alcohol is fermented. (Vodka is distilled!!!)
  • Change your cooking oil to coconut and olive, be sure to buy quality items.
  • Balance your Omega 3 oils with your Omega 6 oils. (Fish oil, tuna, coconut, olive are Omega 3 sources.) I get my coconut oil here.
  • I’m sure there were more, but if you take a look, there isn’t much left.

So, that leaves veggies and meats with no marinade. Fun. It was going to have to be fun. But, I did come up with dinners like this one. This was actually last nights, and it was yummy.

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Chicken with fresh lemon, garlic, salt, pepper, italian spices over baby spinach with peas and sweet potatoes. Now that I’ve changed, I think this is scrumptious. Actually, it was!!

I’ve learned more about cooking with dry spices, and now wouldn’t do anything else.

I’ve learned that I prefer to put my meat on a bed of greens, and don’t really need salad dressing if I have it that way. Good luck finding salad dressing without vinegar or soy. Soy is a huge inflammatory. I avoid it at all cost, along with all the other inflammatory foods.

What I’ve learned in my research over the past few years is that inflammation is the root of most health issues, including obesity. Now that I know that, I look back at the struggles I had in my life with my weight, my fibro, my asthma, my skin, my irritable bowel, my anxiety, and it all makes so much sense. It was all because of food intolerances that I knew nothing about. I know I’m not alone… look at the obesity epidemic in this society.

I encourage anyone that has weight challenges to learn about inflammation and leaky gut syndrome. Knowing this knowledge will change your world.

Besides diet changes, what should you do:

  • Probiotic to help heal the gut; multiple lacto and bifido strains, specifically acidophilus, My family takes 40 billion units minimum and changes brand each month too.
  • Vitamins, I use B-complex, Vit C 1000mg, Vit D 2000-5000 IU each day. Most multis don’t have enough in them unless they are a high dose. In my recent readings, I’m learning more about the CRUCIAL role of Vit D, which is really a hormone, and essential.
  • Purge from the above foods for a minimum of 6-8 weeks, then you can slowly try to reintroduce some things. Still only eat them on occasion. Adding fermented foods back into your diet is helpful for a healthy gut.
  • Exercise, at least 3/x week, but daily activity is important.
  • Find ways to manage your stress, this is crucial! Cortisol changes everything. High cortisol makes is really hard to be healthy in multiple ways.
  • 8 hours sleep should be a minimum. WE HEAL WHEN WE SLEEP!!
  • Change your cookware to avoid non-stick chemicals like teflon. I use solid ceramic Xtrema by Ceramcor.
  • I have found that eating Paleo, or close to Paleo is the way to go for me. I have decreased my grain intake significantly.

Well, there wasn’t a damn thing easy about it. I honestly didn’t think I’d see the day I got back into the dress I wore to my brother’s wedding. But I have, comfortably… pictures the next time I have an event! 😉

This was part of my journey that was and continues to be a real struggle. I wanted to share, because I think there are an awful lot of people out there going through what I went through. You don’t have to.

Of all the chapters I’ve lived, I must say, this was a toughy. I have learned an awful lot from this part of my journey, and now I can share some pretty important health information with others.

I knew I needed to write this post 2 years ago. I hoped my journey would bring me here. I can’t tell you how overwhelmingly happy I am that I am writing and telling you all about it. I hope it helps you.

Nothin’ easy about it! We HAVE TO help each other.

Enjoy the Journey!! 😉

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January 2016, 44 years old, 50 pounds lighter than my max weight. BAM! HELL YEAH!

 

The scoop on poop…Could your kid be constipated??

From infants to teenagers, constipation seems to be a problem for so many kids! I had a visit with a 9 year old and her mom about her stomach pain related to constipation problems. As soon as I left the room I realized that Dr. M was seeing a 2 month old for ongoing constipation issues. Then, at the end of the day, Dr. T’s first call of the evening came in before we ever left the office, and it was about a 3 month old with constipation problems. So, you see, this is a daily problem in pediatrics. Anyone that works in pediatrics will tell you that we talk about poop everyday, sometimes all day. Inadequate nutritional intake and hydration is usually the problem. 

In my house, my kids are 2 for 2 on this topic. Drew Elizabeth has been as regular as clockwork until just a few months ago. I’m sure most of you remember my Paranoid Mom post about Drew Elizabeth’s chest pain. She has never had a problem in the past, but in the past few months she hasn’t been eating her veggies as she should, and as she used to for the past 5 years. Kids…I can’t always explain why they do the things they do… I usually have more problems with my own than with yours! 😉

My poor Joshua has had constipation problems since he was an infant.  Joshua is the child that taught me all about children’s constipation. Well, Joshua and a PNP GI specialist ;-)!  Joshua eats an apple almost everyday. He loves apple slices with cinnamon; I highly recommend this, it’s great for the bowels.  Even with adequate fruits and veggies, Josh still doesn’t drink enough water (hence, the importance of hydration) to keep himself regular.

Most kids do not eat enough fruits and vegetables. For proper nutrition information, you can check out Let Them Eat Cake…For Breakfast??  Not only do most kids need to eat more fruits and veggies, they need to drink more water. Yes, I’ve tried to cover that too, you can read more about hydration in The Importance of Hydration. If adequate amounts of fiber and hydration don’t help your child with their constipation problems, I would recommend an evaluation with your child’s medical provider. Ongoing constipation can cause the large colon to expand and cause nerve damage and leaky gut and multiple other systemic problems that don’t even seem related to the bowels, but they are. Our immune system is centered in our gut, a healthy gut really matters.

By definition, constipation is having 3 or fewer bowel movements in a week that are hard, dry, and usually hurt.

A few facts about constipation:

  • When kids are constipated, they usually eat less.
  • When kids are constipated, they will usually have stomach pain, and usually on the lower left side.
  • When kids are constipated, they may have nausea and vomiting.
  • When kids are constipated, they may have more urinary incontinence (accidents), urinary frequency, and bedwetting.

So, what can you do to help your child with constipation? 

  • High fiber foods: fruits and vegetables (the crunchier, the better), beans, fresh popcorn, baked potato w/skin, berries, oatmeal. (The one fruit to avoid with constipation is bananas, they can make stools harder.)
  • Drink more water!!
  • Decrease processed foods, like carbohydrates made with white and wheat flour.
  • Getting normal exercise can help with bowel movements also.
  • Do not rush potty time. Children will often not take the time that they need to sit and eliminate their bowels.
  • Infants will frequently have temporary constipation problems when they are transitioning to new foods such as cereal, or  from breastfeeding to formula feeding. Do not give cereal under 4 months unless instructed by a medical provider.
  • In infants, try a couple ounces of 100% apple or pear juice, if this doesn’t work, you can try prune juice. Baby juice does not need to be diluted, adult juice should be diluted with half water.
  • Abdominal massage. I recommend abdominal massage to all the infants I work with that have constipation issues as a first line treatment! Massaging clockwise around the belly button and then doing the I Love You massage can work wonders for infants. With the I Love You massage, start with a few strokes of the I (left of belly button), then the L is upside down (above and to the left of the belly button), and then the U (around the belly button). This helps massage the large bowel, and can be quite helpful. Be sure to use mineral oil and apply a moderate amount of pressure. Most babies will enjoy this once they start to relax.
I hope you found some of this information helpful! Constipation can definitely make this parenting  journey a little painful for you and your child!
The ‘I Love You’ massage works! Ask the massage therapist that taught me about it when Joshua was an infant. 😉