An Introduction to the Autoimmune Protocol

Tags

Autoimmune Disease, Autoimmune Protocol, Chris Kresser, Elimination Diet, Gluten Sensitivity, Healing through diet, Nora Gedgaudas, Paleo, Sally Fallon-Morell, Sarah Ballantyne, Skin Problems, Weight

(Image by TSL)

One quarter of what you eat keeps you alive. The other three-quarters keeps your doctor alive (Hieroglyph in an Egyptian Tomb)

So, you know how I mentioned things were going to be a bit different in TSL-land this year? Well, I wasn’t kidding. We’re really shaking the tree here at Casa TSL. And it begins today. Today is the first day of our Autoimmune Protocol (AIP).

Before I give you my take on the AIP – the un-scientific take (because I am no scientist) – first, let me preface it by acknowledging that this decision will probably have its detractors. The idea that food can be medicine is not a universal one. But, it is one that I hold.

My interest in the correlation between the food I eat and my health probably began when I started to suspect that the chronic skin issues I have been plagued with for decades seemed to fluctuate depending on what I ate. I started to take more notice. To cut a very long story short (and to spare you all of my health story!), just over a year ago I gave up grains (gluten), pulses, all trans fats and processed food. My dairy intake reduced greatly (LM is allergic). And, you know what? – pretty quickly my skin issues cleared up. Almost completely. There is no doubt in my mind that I have a sensitivity to gluten.

And, I started reading. I read a lot. About diet, nutrition and health. There’s a short list of some of my favourite books at the end of this post, if you’re interested. Along the way, I discovered that the skin problems that run in my family are a form of autoimmune disease. I learned that while I have a predisposition to autoimmune problems (along with other stuff!), the way I choose to eat and live also contributes. And, I learned that I’m lucky. I could have developed a much worse autoimmune problem – Coeliac disease or Multiple Sclerosis, for example. Some of that is due to my genetic blueprint. Some of it is due to my diet and lifestyle. And, some of it is just dumb luck.

While my skin issues have cleared up significantly, not all my health issues have. And, as I get older, I want to ensure, as much as I can, that I have a quality of life that allows me to move freely and not be limited by ill health. I want to be a healthy old person! So, I am undertaking the AIP in an effort to make it easier to reach this goal. And, lovely LM has chosen to join me. And, I didn’t even have to twist his arm or resort to bribery!

(Image from here)

So, what is the Autoimmune Protocol?

The AIP is an elimination diet. But, it also more than that. It is a nutrient-rich approach that removes foods that irritate the gut, cause gut imbalance and activate the immune system.

(AIP) helps heal the gut, to restore normal/healthy gut microorganisms, to reduce inflammation and to regulate the immune system both through healing the gut, regulating hormones and addressing micronutrient deficiencies. (Sarah Ballantyne, ‘The Paleo Approach, Reverse Autoimmune Disease and Heal Your Body’)

A leaky gut and imbalances in gut microorganisms are believed to be involved in all autoimmune diseases. They are directly related to diet and lifestyle. According to the very knowledgable Sarah Ballantyne, the AIP helps to heal the gut, to restore healthy gut microorganisms, to reduce inflammation and to regulate the immune system both through healing the gut, regulating hormones and addressing micronutrient deficiencies. Count me in!

But, what does it mean in practical terms? Well, here at Casa TSL we have already cut out all grains, pulses, refined sugars, trans fats found in modern vegetable oils and processed food. My pantry looks nothing like it did a few years ago. Dairy of any kind (even grass-fed ghee) will also now be avoided for a while. But now, we’re cutting the following foods out, too:

• Eggs (which I’m not looking forward to)
• Nuts
• Seeds (including cocoa, coffee – yes, coffee! – and seed-based spices)
• Nightshades (potatoes, tomatoes, eggplants, capsicums, chillis, cayenne, and all spices derived from peppers, including paprika)
• Fructose consumption in excess of 20g per day (that’s a couple of pieces of fruit)
• Alcohol
• NSAIDS (like aspirin or ibuprofen)
• Non-nutritive sweeteners (yes, all of them)
• all other food additives

So what CAN we eat?

The primary focus on the AIP is eating a nutrient-rich diet. Deficiencies are the strongest diet-related factors contributing to increased risk of autoimmune disease. And, just as some foods will be eliminated, there is also a focus on eating more of the very nutrient-rich foods:

• organ meat and offal (chicken liver pâté is my new best friend)
• fish and shellfish (more of a challenge at Casa TSL given LM’s shellfish allergy)
• vegetables of all kinds (lots and LOTS of fresh vegetables)
• quality meat (grass-fed, pasture-raised and happy is best)
• quality fats (pasture-raised/grass-fed and happy animal fats, fatty fish, olive, avocado, coconut)
• fruit (keeping fructose intake under 20 g daily)
• probiotic foods (things like fermented vegetables, kombucha and kefir, and probiotic supplements)
• glycine-rich foods (anything with connective tissue, joints or skin, organ meat, and bone broth)

We’re going to be eating like this for at least 30 days. After that, depending on how we feel, we’ll either continue or we’ll start reintroducing foods – one by one – to see if they cause a reaction. And, I’m going to be writing about it. Here.

Of course, diet is just one element of continued good health. Getting enough sleep, moving every day, spending time outside in the sunshine and managing stress are all important factors, too. All of this is detailed far more comprehensively in some of these books:

The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body, by Sarah Ballantyne, PhD

Your Personal Paleo Diet, by Chris Kresser

Primal Body, Primal Mind, by Nora Gedgaudas

Digestive Wellness, Strengthen the Immune System and Prevent Disease Through Healthy Digestion, by Elizabeth Lipski, PhD, CCN

and, of course, the book that started it all for me,

Nourishing Traditions, by Sally Fallon-Morell

So, a change in direction for TSL. Clearly dining out is almost impossible on the elimination stage of the AIP. That means I’m going to be spending a lot of time cooking. There really is no escaping the need to cook on this regime. I’ve stocked the freezer – lots of braises made from happy meat, bone broth and chicken liver pate. 

Here’s hoping we experience some positive results…!

*By the way – I know there are going to be purists out there who notice the corn, capsicums and tomatoes in the top image. These are not part of the AIP. Call it ‘artistic licence’!

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How to Prepare for and Recover from a Colonoscopy (While on The Autoimmune Protocol)

Tags

AIP, Autoimmine Protocol, Bone Broth, Bowel Cancer, Colonoscopy, Digestive Health, Disease Prevention, Paleo, Stewed peaches

So, if you’re of a delicate disposition, look away now.

Chicken!

No, seriously. Maybe you should read this one.

Because this one is about preparing for a colonoscopy, which is an important health procedure. While on the Autoimmune Protocol (AIP), no less. Although, this preparation could just as easily be for anyone having a colonoscopy who is concerned about what they eat. And, while it’s not for the squeamish, I promise I won’t get too down and dirty on you.

What is a colonoscopy, anyway?

Colonoscopy: A procedure allowing a Gastroenterologist to comprehensively examine your large intestine (colon). An endoscope equipped with a video camera is passed via the rectum through the full length of the colon. Biopsies (tissue samples) can be taken for pathology testing and polyps can also be removed during the procedure.

Many of us will experience the indignity of a colonoscopy at some point in our lives.

In Australia, bowel cancer is the second biggest cancer killer. It affects 1 in 12 Australians in their lifetime. And, New Zealand is no better. In fact, between them, New Zealand and Australia have the highest rates of bowel cancer in the world. So chances are that you, or someone you know, will be affected in some way by the disease. In my family, it’s rampant. This is my third colonoscopy. And, I have yet to reach the standard screening age of 50.

And, if you have unidentified digestive complaints – common in many autoimmune diseases – a colonoscopy will often be scheduled to ‘check things out’.

See why a colonoscopy can be so important?

Frankly, the worst part of the colonoscopy isn’t the procedure. You’re sedated for that bit. No. The worst part is the 48 or so hours leading up to the procedure. The bit where you’re clearing out your colon so that it’s squeaky clean for the camera…

And this bit can be broken into 3 stages.

Stage 1: two days before your procedure. Otherwise known as the ‘You-know-it’s-coming-but-if-you’re-prepared-it-isn’t-so-bad-stage’

During this stage, you are limited to a low fibre diet. You know what has lots of fibre? Vegetables. So, this is almost the antithesis of what you normally eat on the Autoimmune Protocol. Forget about filling your plate with greens today.

In bright RED letters on your patient information form, you are instructed to avoid brown bread, high fibre cereals yellow cheese… all good so far. But then also – vegetables, fruit, any food containing seeds or nuts.

You are also instructed to drink at least 12 glasses of water or clear apple juice.

The following foods are some examples of recommended foods for stage I:

• corn flakes
• white bread or toast with margarine and Vegemite
• tinned fruit without the skin
• white bread sandwiches with chicken, beef, fish, eggs or white cheese
• Ginger ale
• White pasta
• Plain biscuits or sponge cake

Stage II: the day before your procedure Also known as ‘The-stage-where-you-are-housebound’. Really.

You are instructed to eat no solid foods and no dairy products. You may consume clear fluids only. Things like Bonox or Gatorade are encouraged. As is yellow or orange diet jelly. Oh goody!

And then the real fun begins. PicoPrep fun.

PicoPrep Fun…
(Image by TSL)

PicoPrep, also known as sodium picosulfate, is a powder dissolved into liquid and taken orally that produces a watery bowel motion that empties and cleanses your bowel prior to examination. It causes you to frequently and urgently make a mad dash to your bathroom. In my family, we call it ‘squirt juice’. I probably don’t need to say any more about it except that when I went to purchase my PicoPrep for this procedure, the pharmacist asked me if I needed any super-soft loo paper and Sorbolene…

This is the worst stage of the procedure. By far.

Stage III: the day of your procedure. ‘Sleepy-Time’.

Assuming your procedure is in the morning, and frankly – the earlier the better, after enjoying a hearty breakfast of… well, nothing. Not even any water. And, of course, having a slightly tender nether region from all those trips to the loo. Then, today is pretty painless, really.

Your nearest and dearest drives you to the surgery rooms where you check in. If you’re lucky, your health insurance will cover the procedure. You’re then directed to a cubicle where you strip off and pop yourself into a hospital gown and lie down on a gurney until it’s time for your procedure. You’ll be asked about your preparation process. The anaesthetist will come and have a wee chat. And then, you’ll be wheeled into the theatre. You’ll be asked to count backwards from 10…. and, before you realise it, you’ll be waking up in your cubicle again.

Simples!

Unfortunately, I can’t make the PicoPrep part of your procedure any easier. I wish I could. I REALLY wish I could.

What I can do, is help you a little with sticking as closely to the AIP while undergoing the process. Here’s what I do…

Low fibre food is the go in the lead up to your procedure. And, any seasoned AIPer knows that preparation is e v e r y t h i n g. So I plan ahead.

I poach a whole chook – I buy a pasture raised chook, cover it with water and throw in a few bay leaves, before bringing it to the boil. I reduce it to a simmer and walk away for 90 minutes. The cooked chook is removed from it’s broth and set aside to cool sufficiently to handle. Once cool, I’ll remove the meat from the bones, saving both separately.

That poached chicken is the foundation of my stage I eating plan.

I make bone broth from the leftover chook bones – If I’m sufficiently organised, I’ll have extra chook carcasses in the freezer. They’ll go into the pressure cooker with the leftover bones from my poached chook. I follow Simone from Zenbelly’s instructions on making pressure cooker bone broth, but if you’d like to make it conventionally, here’s a post on how to make bone broth.

That chicken bone broth is the foundation of my stage II eating plan. (If you can call consuming liquids eating.)

I also hard boil some happy eggs – I’ve successfully reintroduced eggs. They are not part of the initial elimination plan. If you tolerate eggs, hard-boiled are just about the easiest, most portable way to get a high protein snack. Pop a few room temperature eggs into a saucepan. Cover them with cold water. Bring to a simmer and cook for 8 minutes. Easy!

I stew some peaches – you’re ‘allowed’ tinned peaches as part of your low fibre diet day. I can’t remember eating tinned peaches as an adult. I remember we used to have them on summer holidays as a kid. They are definitely a comfort food for me.

Of course, so much better if, rather than commercially produced peaches in syrup with extra sugar, you stew your own. It’s easy and much better for you.

I made a LOT of stewed peaches…!
(Image by TSL)

Small segue – ever since reading Jo Robinson’s Eating on the Wild Side, I always opt for white peaches over yellow if I can.

White-fleshed peaches and nectarines have twice as many bionutrients as yellow-fleshed varieties. (Jo Robinson, ‘Eating on the Wild Side’)

To make my stewed peaches (admittedly not the prettiest dish I have ever made), I must first remove the skins. No skins allowed on a low fibre diet. I simply score a cross in the bottom of each of my peaches with a knife. I drop each peach into a pot of simmering water for about a minute. I pull them out with tongs and set aside until cool enough to handle. The skins will peel away easily. The peaches are then chopped, stones removed, before being popped back into the empty pot with a little water and brought to a simmer until soft. They taste remarkably good!

I also splash out and buy some organic, clear apple juice – and I drink it with water. Half and half. It’s my wee splurge to get over the boredom of straight water and broth, and reward to myself for going through this awfulness that is the PicoPrep.

And, that’s about it for the cooking preparation.

For me, the focus is on maintaining my whole-food diet, to the limited extent that I can, and at the same time not compromising on the preparation for the procedure. I don’t want to have to do it all again!

The REAL work comes after the procedure…

The nature of a colonoscopy is such that your colon is cleaned out good and proper. And, it seems we are learning more every day about just how important all that bacteria in your gut actually is.

So, I aim to repopulate my gut as quickly and efficiently as I can. Here’s what I’m doing this time around:

• continuing to up my bone broth consumption
• eating more nutrient dense offal
• ensuring fermented veggies  feature at every meal
• getting outside in direct sunlight every day
• walking barefoot in the grass
• sleeping
• taking a good broad-spectrum multi-strain probiotic

Have I left anything out? Are there any other steps you take to ensure your body bounces back from a colonoscopy? I’d love to hear…

The GREAT Autoimmune Protocol Update – One Year On

Tags

AIP, Andrew Weil, Autoimmune Protocol, Elimination Diet, Gut Health, Health, Hidradenitis Suppurativa, HS, Paleo, Sleep

One Year On
(Image by TSL)

Next week I hit my one year anniversary on the Autoimmune Protocol. On Tuesday, to be precise. Not that I’m counting. Much.

Not sure what the Autoimmune Protocol (AIP) is?

It’s a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system.

You can read more about it here.

It’s been a wild ride, this past year. Life changing, even. So much so, that I thought I should share some of the experience with you.

Did you know?

Autoimmune diseases are on the rise across the western world. Here in Australasia, they currently affect 1 in 20 people. In the United States, there are over 50 million sufferers. Pretty sobering stuff.

What exactly is an autoimmune disease?

According to the Australasian Society of Clinical Immunology and Allergy, Autoimmune diseases can be defined as,”a broad range of related diseases in which a person’s immune system produces an inappropriate response against its own cells, tissues and/or organs, resulting in inflammation and damage. There are over 80 different autoimmune diseases, and these range from common to very rare diseases. Some autoimmune diseases affect mainly one part of the body (such as multiple sclerosis, autoimmune thyroid disease, type 1 diabetes) whilst others can affect many parts of the body (such as systemic lupus erythematosus, rheumatoid arthritis and systemic vasculitis).”

As with many life-altering events, an autoimmune illness is almost guaranteed to cause you to re-evaluate your priorities.

― Joan Friedlander, ‘Women, Work, and Autoimmune Disease’

 

My particular autoimmune issue is Hidradenitis Suppurativa (HS), sometimes known as acne inversa. HS is a painful, chronic skin disease that causes abscesses and scarring on the skin – usually in very uncomfortable places. Frankly, it’s horrible.

I have suffered from HS for over twenty years. And until this year, I never talked about it.

What I have learnt in the past year on AIP

In a nutshell, I have learnt that it is possible to put my 20+ years of autoimmune related illness into remission by making dramatic changes to my diet and lifestyle.

– TSL

And, if that was all I learned, then I would be a very happy little Vegemite.

But, here’s what else I learned…

Diet

Hippocrates said, “Let food be thy medicine and medicine be thy food”. And, when it comes to what we eat, the Autoimmune Protocol is literally a manifestation of this. The protocol removes all potentially inflammatory foods from the diet to enable the body to heal.

Hippocrates
(Image from here)

And yes, it does take work. And planning. And requires a level of commitment that many of my friends have found difficult to understand.

But. In return, as you start to heal, you feel F A N T A S T I C. Truly. Brain fog lifts. You wake in the morning feeling energised. Bloating disappears.

You will develop an appreciation for the sort of food your grandmother (or maybe even great-grandmother!) probably cooked. Fresh. Seasonal. Local. Full of flavour.

I don’t even go to the supermarket anymore. The farmers market is my supermarket.

Gut Health Matters

Really, the protocol is all about improving gut health. But there are two things that I now do religiously that I believe have significantly improved my health.

And, they are all to do with my gut.

1. Bone Broth

I now make bone broth regularly from a mixture of bones from pasture raised animals. It has become a staple within our diet here at Casa TSL. I make it into soup, use it in sautéed veggies, add it to gravies and just drink it.

I alternate the type of broth I make so I am maximising the vitamin and mineral benefits. Last week it was beef bone broth. The time before that, it was duck.

2. Fermented Vegetables

We eat at least a tablespoon of home-made fermented veggies with every savoury meal. Think sauerkraut. I make the fermented vegetables about once a month from vegetables and salt. That’s it.

Fermented vegetables add all sorts of beneficial bacteria to my gut that I would not otherwise have in my diet.

And, one more thing – both bone broth and fermented veggies are ‘cheap as chips’ to make.

The latest ferment
(Image by TSL)

Sleep

It is becoming more and more apparent, in this fast-moving era of getting twice as much done in half the amount of time, that we are not getting enough sleep. This is making us sick. We are designed to need sleep. It’s when our bodies regenerate.

In my case, I had a home invasion just over ten years ago. Bit scary. Three men in balaclavas decided to have a look around my home at 4.30 in the morning and I caught them. Fortunately, they weren’t very interested in me. Just my stuff. But – it messed badly with my ability to sleep.

Now, I make sure I’m in bed between 9.30 and 10pm. Every night.

And, I really understand the value of a good night’s sleep. But it took some work. And some time. And it involved resetting my circadian rhythms by implementing my own personal ‘Operation Sleepy Time’ ritual.

I’m pretty sure LM will tell you I’m a nicer person to be around as a result.

Stress

I didn’t know I was stressed. I didn’t know I was a constant worrier. Until I worked out that I was a complete stress head. And, on top of that, I managed to hide it from almost everyone. Can anyone relate?

Of all the changes I have made over the course of the past year, and that I continue to work on with the AIP, how I manage stress is the most difficult for me. By far. In fact, it’s a biggie for many people. Sarah Ballantyne wrote a great post on her personal battles with stress recently.

Andrew Weil
(Image from here)

Coming up with strategies that work for you are key to managing stress. Yoga didn’t cut it for me. Meditating on my own sends me to sleep. But. I love walking in nature.

And my fabulous doctor, Kate Norris recommended the Buddhify app. It’s a personal meditation assistant that really seems to be working for me.

And, I’m a great fan of Andrew Weil’s 4-7-8 breathing technique.

Community

We human beans are social creatures. Even us introverted types. Connecting with quality people really matters and has an impact on our health*. This AIP caper has unexpectedly connected me with an amazing and generous community of other autoimmune sufferers around the globe. I am immensely grateful.

So what now?

Now, I keep going on the protocol.

In terms of my diet, I keep slowly reintroducing foods. I know more of my food triggers than before. And, I know that these are different for everybody. Gluten will never be my friend. And, HS sufferers seem to have big problems with nightshades – so, I’m a little scared to try tomatoes and eggplant and chill. Although I do miss tomatoes dreadfully. Bizarrely, the odd white potato doesn’t seem to be an issue.

I keep working on managing stress and making sure I get enough sleep. I make sure I move everyday. Bella (the poodle) gets lots of love!

My autoimmune affliction has affected me in many ways – physically, emotionally, and no doubt psychologically. But, in a weird way, I’m a little bit grateful to have it.

Without it, I wouldn’t have overhauled my eating habits. I’m healthier now than I’ve been in years. People comment on how wonderful my skin looks. Me, who had chronic acne as a teenager.

I would not have addressed my stress levels and less-than-stellar sleeping routine. And, my hormones and gut health would have further deteriorated.

I am lucky. My autoimmune issues are not life threatening. I won’t die from HS. But, they have been serious enough to give me a big wake up call about what really matters to me – my health. My loved ones. A meaningful career.

And this past year on the autoimmune protocol has been life changing.

If you have any questions about the Autoimmune Protocol or Hidradenitis Suppurativa, feel free to drop me a line.

*conversely, spending too much time with ‘energy sucking’ people can be detrimental to your health!

 

 

The Alternative Autoimmune Cookbook: A Review

Tags

AIP, Angie Alt, Autoimmune Disease, Autoimmune Protocol, Diet, Elimination Diet, Health, Mickey Trescott, Sarah Ballantyne, The Paleo Approach

A picture I stole from Angie’s website – along with my favourite quote from her fabulous book
(Image from here)

Disclaimer: Before I begin this post, I should advise that Angie Alt and Mickey Trescott of Autoimmune Paleo are ‘shining lights’ in my Autoimmune Protocol world. They are two pioneers of kicking autoimmune issues into remission through adopting dietary and lifestyle changes. I am lucky enough to now be able to call them both blogging friends – perhaps with a small ‘f’, at this stage… 

I wish Angie had published her book two years ago. 

And, not because of the great recipes. Don’t get me wrong, they are great recipes (and there are more than 55 of them)…

Here are a few that particularly caught my eye and are currently bookmarked here at Casa TSL:

Pork and Sprouts Breakfast Skillet. Otherwise known as a fry up in this neck of the woods

“Cheesy” Chicken Bites with Pesto. And yet, not a hint of dairy anywhere in the recipe.

Bacon-Burger Mega Meatballs Cinnamon Meatball and Sweet Potato Soup. MEGA meatball. Need I say any more?

Turmeric and Ginger Roasted Cauli Steaks. Magic anti-inflammatory spices with my favourite vegetable.

Orange Blossom and Honey Parfait. AND – it’s 100% AIP compliant!

Rosemary Tea Time Biscuit. It’s a biscuit. On AIP. Yippee!

But, I really wish Angie had published her book two years ago because then I would have felt I had someone to hold my hand at the beginning of this wacky AIP caper that I’ve been on for the past year or so.

Autoimmune disease can be isolating and deeply private. It is also frighteningly common AND on the rise – 1 in 20 people in Australasia. Scary.

Within this growing community of autoimmune sufferers who are dramatically and positively affecting their health through making changes to their diet and lifestyle, Angie has a reputation for being one of the warmest and most responsive peeps around.

And, her book reflects this. It’s a personal insight into how she has successfully used Sarah Ballantyne’s Autoimmune Protocol (AIP) to mitigate her Multiple Autoimmune Syndrome.*

Choosing to adopt AIP is literally a revolutionary act. You are making a choice for your health that is the antithesis of our culture right now. (Angie Alt)

The Autoimmune Protocol is hard work. And one of the most difficult parts of the process is the lack of understanding from others who don’t get how just changing your diet and making a few alterations to your lifestyle can materially affect your life.

But it can. I know it can. It has changed mine.

And, Angie shares how it has changed her life. But also, provides practical ways to implement the strict elimination diet that makes up the initial phase of the protocol, as well helpful pointers around how to start reintroducing foods.

She gives useful charts that break the protocol down into manageable chunks.

In addition, she offers insights into denial, anger, fear, grief and acceptance – all things she experienced as part of her autoimmune experience.

Angie wrote this book with her sister, Jenifer Beehler. For me, it makes the Autoimmune Protocol far more approachable.

When people ask me what books I would recommend to help in understanding how their autoimmune illness might be put into remission, I always suggest Sarah Ballantyne’s, ‘The Paleo Approach’ coupled with Mickey Trescott’s, ‘The Autoimmune Paleo Cookbook’. They have been invaluable for me. Now there’s a third book on my list. Angie Alt’s, ‘The Alternative Autoimmune Cookbook’.

*about 1/4 of all autoimmune sufferers will develop 3 or more autoimmune disorders

The Autoimmune Protocol – an Update

Tags

AIP, AIP Reintroduction, Autoimmune Protocol, Clean Eating, Dairy allergy, Elimination Diet, Gluten Free, Paleo, Phoenix Helix, Weight Loss, Woody Harrelson

…except I don’t live in Hawaii and I’m am not vegan. Also, I eat animal protein, cook my food and can’t remember the last time I smoked pot…! But, otherwise – we’re almost like twins, really.
(Image from here)

Here in TSL-land, we’ve now been on the Autoimmune Protocol for ten weeks. I know – ten whole weeks! I can hardly believe it. And during that time, while LM has fallen off the wagon every now and then, I’ve been pretty religious about following the protocol.

In case you need a wee reminder, that means:

• No eggs 
• No nuts
• No seeds (including cocoa, coffee – yes, coffee! – and seed-based spices)
• No nightshades (potatoes, tomatoes, eggplants, capsicums, chillies, cayenne, and all spices derived from peppers, including paprika)
• No fructose consumption in excess of 20g per day (that’s a couple of pieces of fruit)
• No alcohol
• No NSAIDS (like aspirin or ibuprofen)
• No non-nutritive sweeteners (yes, all of them)
• Cutting out all other food additives

The pros:

All in all, I have to say, it has been much easier than I expected. The food is fresh, clean and tasty. I’m never left hungry – thanks to the fat content. It’s not complicated to prepare. And, as long as I have a fridge stocked with a variety of fresh veggies and happy protein, I don’t struggle with what to eat at all.

I have become the master (mistress?) of both slow braises and of the veggie hash for breakfast. Homemade lacto-fermented vegetables are eaten daily. Bone broth is always in my fridge. I’ve discovered the magic that is frozen banana ice cream. Even though I ate a reasonable amount of vegetables before AIP, I reckon I’ve about tripled it. In fact, I now actively look for opportunities to eat more vegetables. I’m eating a greater variety, too. And that can only be a good thing.

Surprisingly, because people tend to associate a ‘Paleo’ style diet with high quantities of animal protein, my protein consumption has actually gone down. All those vegetables!

In addition, my sleep is much better. I wake feeling refreshed. I’m not waking during the night. And, while I didn’t realise it before, I think I’m a nicer person to be around. Less anxious, maybe? I don’t seem to sweat the small stuff as much.

As for my autoimmune issues? Or, at least the one I knew about – completely in remission on the Autoimmune Protocol. Gone. After 23 years. Pretty powerful stuff.

Oh – and, I’ve lost 6 kilos. Slow and steady wins the race, they say!

The cons:

Although the regime has been easier than I expected, it does have some drawbacks. I think the biggest one is that you really do have to spend time in the kitchen. For me, this isn’t a hardship. I love to cook. And, it is possible to spend a few hours over the weekend preparing food for the week ahead. My sister does this every Sunday – so, I know its do-able. Batch cooking truly is your friend.

Its hard on your social life. I think we’ve been to a restaurant twice in the last ten weeks. Dining out with all these dietary restrictions is almost impossible. For me, the way around this is to entertain at home. But, when I consider that LM and I were, until recently, known amongst our friends as the foodies who dined out all the time, life is very different now.

Re-introduction takes time and must be controlled. When I started this protocol, I already ate pretty clean. I knew I had an issue with gluten, so that wasn’t a big deal for me. This past weekend, my Mum has been visiting from New Zealand. I decided, after over 9 weeks of this caper, that I would indulge in some red wine, some coffee (with cream) and some homemade chicken liver pâté made with cultured ghee… BAD IDEA! Something in that medley of yumminess did not agree with me. Within 12 hours, my autoimmune symptoms were back. I’m pretty confident it was the dairy (and – please, please, PLEASE – not the red wine or the coffee), but I just don’t know for sure. So, its back on the strict protocol for two more weeks before I start reintroducing foods one at a time and in a controlled fashion.

And, just like magic…

As if she read my mind, the very talented Eileen over at Phoenix Helix has literally just this week launched an e-book on Reintroducing Foods on the Paleo Autoimmune Protocol. I think she must be psychic. Are you psychic, Eileen? The book provides a step-by-step guide to reintroducing foods in a structured and controlled way. And, she provides recipes. I suspect it may become my bible over the coming weeks.

I’ll keep you posted…

Sleep and the Autoimmune Protocol

Tags

AIP, Autoimmune Protocol, Lifestyle, Melatonin, Regular Sleep, Sleep, Stress, Thoma Dekker, W.C. Fileds

(Image from here, Graphic by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

Sleep is that golden chain that ties health and our bodies together. (Thomas Dekker)

So, by now you know about the elimination-style diet that is the AIP (Autoimmune Protocol) that LM and I are currently undergoing here. And, the diet is fairly restrictive, at least to someone who is not used to the idea of removing so many tasty, more-ish, addictive, convenient foods from their day-to-day lives!

But, the protocol is about more than just the eating bit. There are a number of other factors that need to be addressed while you are on the protocol. And if you fail to address these, you’re kind of missing the point of the whole thing – which is to heal the gut, regulate hormones, and hopefully put autoimmune issues into remission by identifying any food triggers.

And, one of these extras factors is sleep…

We all know that sleep is important for our health.  Studies that evaluate the physiological changes caused by not sleeping or not getting enough sleep have shown just how critically important sleep is.  And for those of us with autoimmune issues, it is especially important. Sleep plays a critical role in managing inflammation, stimulating the immune system, and regulating hormones – all of which are problems when the immune system is compromised.

And, even if you don’t have any autoimmune issues, while it may seem like losing sleep isn’t such a big deal, sleep deprivation has a huge range of negative effects that go way beyond feeling a little tired. It affects your judgment, coordination, and reaction times. It can also affect your waistline.  There are two hormones in your body that regulate normal feelings of hunger and fullness (ghrelin and leptin). When you don’t get enough sleep, ghrelin levels go up which stimulates your appetite, and your leptin levels go down, so you don’t feel satisfied and want to keep eating. So, the more sleep you lose, the more food your body will crave. 

The best cure for insomnia is to get a lot of sleep. (W. C. Fields)

I used to sleep like the dead. Not any more. About ten years ago, I had a home invasion which involved waking up to find three men in balaclavas in my living room. Fortunately, they were more interested in my wallet and laptop than in me, but it affected my ability to sleep. In a massive way. I no longer sleep like the dead. In fact, I wake at the first unusual sound. And, that’s not good.

I’m finding achieving quality sleep is the most difficult aspect of the AIP 

One of the issues has been the heat wave that Sydney has been experiencing recently. It’s hard to sleep when it’s too hot. And then, I get to sleep, but I have trouble staying asleep.  I wake up for whatever reason and have difficulty dropping off again. My brain likes talking to me. About all sorts of things. Most of them can wait until daylight, but my brain doesn’t seem to get that bit.

So, I have made a few changes in the ‘sleep preparation department’ in an attempt to get both more sleep AND better quality sleep.

Keeping a regular sleep schedule – According to the experts, getting your body’s natural sleep/awake cycle in sync is one of the most important strategies for getting consistently good sleep. That means going to bed and waking up around the same time every day. For me, that means doing my best to be in bed by 10pm each night. SUCH a party animal, me!

Trying (hard!) to regulate my sleep-wake cycle – Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. In theory, your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light. However, so many aspects of our modern life can disrupt the body’s natural production of melatonin. In particular, bright lights at night — in front of the TV or computer screen — can suppress your body’s production of melatonin and make it harder to sleep.

I’m spending more time outside during daylight. Bella is loving it! We go for a walk first thing to jump-start my ‘awake’ cycle.

And then, at night, I’m trying to steer clear of my computer.

Creating a bedtime routine – Apparently, a peaceful bedtime routine sends a powerful message to your brain that it’s time to slow down and let go of the day’s ‘stuff’. So, we’ve implemented ‘operation sleepy time’ here at Casa TSL. LM makes me a mug of herbal tea in the evening. As silly as it sounds, I now look forward to it.

Eating right and getting regular exercise – what you eat and how you exercise plays a role in how well you sleep. I know this is true – I’ve had three weeks with no caffeine or alcohol! We try to eat early here at Casa TSL (at least two hours before bedtime). And, while it’s definitely not my natural inclination, I’m doing some form of exercise every day.

Getting anxiety and stress in check – Residual stress and worry can affect your ability to sleep well. This certainly applies to me. I’m a bit of a stress-head – my brain is a chatterbox! I’ve really struggled to find a relaxation method that works for me in an effort to manage this. I seem to be one of those terribly ‘un-cool’ people for whom yoga is not the nirvana state it is for others. So, four weeks ago I started Tai Chi. I found a great (and wonderfully quirky) teacher. And, even better, my sister comes with me to class.

I’m already practising some of the techniques I’ve learnt to help me relax back into sleep when I wake during the night.

So, it’s a bit of a work in progress, this sleep project. But, I have to tell you I’m pretty committed to improving my quality of sleep. When you start reading about all the health issues that are exacerbated by lack of sleep, it’s pretty scary. Enough to keep you awake at night, even…

 

Things I’m Learning on the Autoimmune Protocol

Tags

AIP, Autoimmune Disease, Elimination Diet, food, Healing, Healing through diet, Healing through Food, Health, Hippocrates, Liver, Observations, Paleo, The Autoimmune Protocol

(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

Healing is a matter of time, but it is sometimes also a matter of opportunity. (Hippocrates)

People who know me well will tell you that I’m a moderately impatient woman (I prefer to think of myself as ‘passionate’). When I set a course of action, I want it to happen. NOW. So, with that in mind, given I am now five days into the Autoimmune Protocol (AIP), it will be of little surprise to you when I say changes are not happening fast enough… Never-the-less, I thought a wee update on my observations – so far – might help me to pace myself.

Once you get your head around what the AIP involves, there are really two key things to understand, even if you forget everything else:

Planning is everything: You really can’t decide at the eleventh hour what you’ll be having for any given meal. It just doesn’t work. I am finding I plan (loosely) about a week out. I’m doing this on a Friday so that I can pick up as much as possible at the farmers market on Saturday morning. When you get home late from work and you’re tired and the kids are yelling at you and the dog needs a walk  – the last thing you feel like doing is planning what to eat for dinner.

As part of the AIP planning phase, it’s also critical that you give your pantry (and fridge) an overhaul. Get rid of all the non-AIP food. My brother-in-law happily received all the chocolates I had made. I got rid of mustards and other ‘illicit’ foods that were just waiting to call out to me at a moment of weakness.

Learn to love your kitchen: Seriously. You will definitely be spending more time in it. It is impossible to truly undertake the AIP without preparing food from scratch. There are no packets of pasta. In fact, there are no tins of tomatoes, either. (A staple for me before AIP).

To be honest, I find myself enjoying this aspect of the protocol. I get a kick out of creating good food from quality ingredients. I like experimenting with different cuts of meat and I find myself looking at unusual vegetables at the farmers market, wondering how I can incorporate them into a meal.

(Graphic by TSL; Kitchen Image from here)

OK. We’ve moved past the two key things to remember. What else have I discovered?

Mindfulness

Sounds a tad weird, but I am definitely becoming more mindful about what I’m eating. When you limit your food to primarily fresh vegetables, quality animal protein, a little fruit and healthy fats, you really start to notice flavours. Partly, this is because there are no heavily spiced sauces to accompany your meals. And, yes – this has taken a little getting used to. Because seed based spices are out, I’m using a LOT of garlic, my fresh herb intake has increased and I’m finding all sorts of uses for mace.

Full disclosure: a good friend of mine in New Zealand sent me an email in response to my last post introducing the AIP. She said, “I will confess that I am in shock – no more COFFEE. You were the original coffee queen back in the day (before coffee was even the thing!).”  I was dreading giving up coffee. Absolutely DREADING it. You know what? – It’s been easy. But, what I
R E A L L Y miss are eggs. That is taking some getting used to.

Mood

As crazy as it sounds, I think my mood is lighter. I’m feeling more positive generally. I had read that this would happen and I was a smidge sceptical. But, it’s true. AND, we’re only on day 5. I could be dangerous by day 20!

Batch Cooking Saves the Day

If you know a recipe works, when you next make it, double it. Use the leftovers for the next day or freeze them for the day you can’t face cooking another meal.

Roasts go a long way. Depending on the cut of meat, leftover meat can be made into shepherds pie, be added to a salad, or chopped up for breakfast hash (with leftover sweet potato). Then save the bones for bone broth.

And, I’ve discovered you can get a pretty good gravy by roasting onions with your meat. After cooking, while your meat is resting, pour a cup or two of bone broth into the roasting dish that still has the onions and all the good crusty bits in the bottom. Bring it to a slow boil and scrape up all the goodies from the bottom of the pan. Whip out your stick blender and whiz it all up. Pretty damn tasty!

Easy Ways to Incorporate Liver 

Increasing consumption of organ meat is a key pillar in the AIP. And, liver is arguably the best for us of all of them. The liver is a storage organ for many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). When we eat the liver, especially from pasture raised, hormone-free, happy animals; these nutrients give us some of the tools we need to get rid of toxins. And, we don’t eat enough of it any more.

I now have the Paleo Mom’s chicken liver pate recipe on rotation. I love it. But then, I like liver. I have no recollection of where I read this tip but, a great way to incorporate more liver into your diet is to dice it finely and freeze in ice cube trays. Every time you make a braise or ragu, throw a couple of blocks in. Unless you are my sister, you won’t even know its there.

Soups

You can make very good soups FAST by cooking your vegetable of choice (broccoli, cauliflower, parsnip, carrot) in chicken bone broth, then adding an avocado (mace optional) for a few minutes. Throw everything into a blender or food processor and blitz. Check for seasoning.

Great way to incorporate your bone broth AND more vegetables into your diet. We had a broccoli number last night as an entree (starter). It was surprisingly tasty. And, the avocado adds a creaminess. YUM!

So, at day 5, I’m humming along quite nicely on the AIP. Really, I think it was a bigger mental shift to give up gluten (grains). But it is early days, yet.

I’ll keep you posted!

The GREAT Oil Pulling Experiment…

Tags

AIP, Autoimmune Protocol, Coconut oil, Dentist, Gum Disease, Gums, Natural Teeth Whitening, Oil Pulling, Oral Hygiene, Teeth, teeth and gums

(Image by TSL)

Trips to the dentist – I like to postpone that kind of thing. (Johnny Depp)

This is a good news post!

So, it’s pretty common knowledge that I’ve been on this roller coaster ride to heal my gut (and autoimmune issues) over the past few months year or so. I talked about it in more detail in my post on the autoimmune protocol introduction and then again in the one about all disease beginning in the gut. I think I may have mentioned the problems I have with my teeth and gums, too (in passing – not the sexiest topic!). All this teeth-stuff included some periodontal surgery earlier in the year following a particularly nasty gum infection.

Just as an aside – I don’t recommend periodontal surgery if you can possibly avoid it. Not much fun. Instead – look after your mouth!

As I continue to learn more and more about the importance of gut-health, I am not really that surprised to discover periodontal health goes hand in hand with general health and well-being. At its most simple, it all comes down to an imbalance of bacteria – too many of the bad germy-Jims, and not nearly enough of the good ones. And, when your immune system is compromised, it’s almost impossible for your body to heal itself.

Well, on Tuesday of this week, I had the trifecta of dental appointments. It started early with the dentist, moved onto the hygienist and was rounded out with a meet up with my periodontist. As you might imagine, I wasn’t looking forward to it all.

I have been seeing my dentist a lot this year. Mainly because I had a crown fitted earlier in the year after cracking a back molar. It hasn’t been a smooth process. It seems nothing to do with my teeth and gums ever is!

The last time I visited my dentist was about the same time I started the gut healing protocol. I was going to have at least a month of being almost totally focused on healing myself. So, I thought it might just be time to give this oil pulling thing that I had been reading about a red-hot go. At the very least, I could commit to a daily regimen of oil pulling religiously for a month. Just one wee month. Just to see if he noticed a difference on my next visit. Sort of a ‘self-experiment’, if you will.

Don’t know what oil pulling is?

Oil pulling is an ancient Ayurvedic remedy that uses natural oils to clean and detoxify teeth and gums. It is reputed to have the added effect of whitening teeth naturally and there is some evidence that it is beneficial in improving gums and removing harmful bacteria – bonus!

The concept is really simple. You swish a couple teaspoons of a vegetable based oil in your mouth for about 20 minutes. You then spit it out and rinse thoroughly. Traditionally, back in India, oil pullers used virgin sesame oil. I use raw coconut oil because it has antimicrobial, anti-inflammatory, and enzymatic properties. Plus, the smell of sesame oil first thing in the morning just doesn’t do it for me.

Coconut Oil at the ready…
(Image by TSL)

Oil pulling is best done in the morning, before eating or drinking anything. I do it while I’m in the shower.

Dentist, n.: A Prestidigitator who, putting metal in one’s mouth, pulls coins out of one’s pockets. (Ambrose Bierce)

But, exactly HOW do you oil pull?

1. Put 1-2 teaspoons of oil into your mouth. I use a couple of teaspoons of organic coconut oil. I scoop it out as a solid, chew on it a few times and let it melt in my mouth before starting to swish. If you prefer the taste, you could add a drop or two of peppermint oil.

2. Swish around your mouth for 20 minutes. Suck and pull the liquid oil through your teeth and around your gums. Be careful not to swallow! Apparently the timing is key. You want to do it long enough to break through plaque and bacteria but not long enough that the body starts re-absorbing the toxins and bacteria. You will find that the oil gets thicker and milky as it mixes with your saliva. It will increase in volume.

3. Spit out the oil into the rubbish bin. Don’t spit into the sink! It will block your sink as it hardens. And, definitely don’t swallow the oil because it will be full of all the bacteria and toxins you’re working so hard to get rid of in your mouth.

4. Rinse well with warm water.

In one month, I’ve ‘pulled’ almost this entire jar of coconut oil…
(Image by TSL)

To be honest, it does take a little getting used to. It’s winter here, so the coconut oil takes some time to melt in my mouth before I start swishing. But, after the first 2 or 3 days, I found I got into a bit of a routine. It’s not difficult. And, I find swishing in the shower almost meditative. And, you do have to focus on the swishing – so, it keeps your mind other things (which – in my case – is a good thing!).

And now or the good news!

My dentist estimated between a 20 – 40% reduction in plaque build up since my last visit a month ago. That’s just from oil pulling. My hygienist even danced a wee jig at the improved state of my gum health since she last saw me 6 months ago. And, while that is certainly not all due to the oil pulling – pretty sure my gut healing is having some effect – the reduction in plaque build up is.

I think I’m going to keep on oil pulling. It’s now part of my daily routine.

‘He Won’t Know It’s Paleo’ – a Review

Tags

AIP, Autoimmune Protocol, Book Review, Cookbook, Cookbook Review, Elimination Diet, He Won't Know it's Paleo, Paleo

Bre’anna Emmitt, of He Won’t Know it’s Paleo fame, makes you feel like you’re in on a joke. Not a nasty joke, mind you. Rather, one with the very best of intentions. A joke with a small ‘j’…

You see, Bre’anna started to feed her husband a ‘Paleo-style’ diet – reducing sugar, cutting out processed frankenfoods, removing grains (gluten) and trans fats, and increasing vegetables – in an effort to encourage him (and their family) to be more health conscious.

Only – small omission –  she didn’t actually tell her husband about her grand plan.

But here’s the thing:

The food Bre’anna cooked was so good, he didn’t even notice!

Fast forward six months of Chris (Mr Bre’anna) unknowingly eating this way, and he is feeling so fit and fabulous, she feels it’s time to come clean on her sneaky healthy eating regime.

When she confides in him, he’s so impressed, he encourages her to start sharing her recipes. How cool is that?

The ‘He Won’t Know it’s Paleo’ blog is born.

He Won’t Know it’s Paleo Scalloped Sweet Potatoes
LM calls this ‘Kumara Bake’. You say tomato…
(Image by LM for TSL)

Bre’anna starts to share her recipes with a fast-growing and appreciative audience. About this time, she also starts experimenting with the Autoimmune Protocol (AIP) in an effort to mitigate some of her digestive issues.

And – fast forward to present day – we come to Bre’anna’s inaugural ‘He Won’t Know it’s Paleo’ cookbook – over 100 AIP healthy and tasty recipes at your fingertips.

I love this growth in autoimmune protocol-friendly cookbooks as more and more of us experience significant health improvements through adopting the principles of AIP.

‘He Won’t Know it’s Paleo’ is chock-full of great AIP-compliant recipes. But, it’s more than that. There’s a great section on stocking your pantry and a few of the basics – things like making gelatine eggs are well covered.

Do yourself a favour and check out Bre’anna’s book. It’s so very worth it!

The Scalloped Sweet Potatoes recipe is dinner-party worthy (especially, unlike me, if you cut your sweet potatoes with a mandolin!) and a fantastic alternative to regular potatoes…

Scalloped Sweet Potatoes

• Servings: 8
• Time: 55 minutes
• Difficulty: easy
• Print

Ingredients:

2 pounds/900g sweet potatoes, sliced 1/4-inch thick (about 3 medium potatoes)
1 medium yellow onion, sliced 1/8-inch thick 1 (13.5-ounce) can coconut milk
1/2 teaspoon garlic powder
1 teaspoon sea salt
1/2 teaspoon dried rosemary (I used fresh!)

Method:

1. Heat the oven to 180°C/350°F.

2. Layer the sweet potatoes and onion in an ungreased 3-quart (just under 3 litres metric!) pan.

3. Whisk the remaining ingredients together and pour over the sweet potatoes and onions.

4. Bake uncovered for 40 minutes. If desired, finish by turning the broiler on for the last 3 to 5 minutes, until the top is browned.

E N J O Y !

The Shame of Hidradenitis Suppurativa

Tags

Acne Inversa, Autoimmune Protocol, Autoimmunity, Brené Brown, Hidradenitis Suppurativa, I Thought it Was Just Me - Women Reclaiming Power and Courage in a Culture of Shame, Sarah Ballantyne, Skin Disease, Tara Chester Grant

(Original image from here)

I’m about half way through Brené Brown’s “I Thought it Was Just Me – Women Reclaiming Power and Courage in a Culture of Shame”. It’s a compelling read. A REALLY compelling read.

(Image from here)

It is teaching me a lot. And it’s making me think…

For the longest time I never talked about the fact that I suffer from Hidradenitis Suppurativa (HS). I just told people I had ‘skin problems’.

And, I’d hazard a guess that unless you, or someone you love, suffers from the disease, you’ve probably never heard of it. HS is a chronic and painful skin condition that features pea-sized to marble-sized lumps under the skin. These deep-seated lumps typically develop where skin rubs together. Places like the armpits, groin, between the buttocks and under the breasts. In many cases, tunnels connecting the lumps will form under the skin, too. Sometimes these lumps can last months or even years.

And most doctors don’t know what HS is. So, in many cases it remains undiagnosed. For years. Decades, even.

HS is the primary reason I started this autoimmune protocol (AIP) caper. It has turned out to be one of my better life decisions.

But here’s the thing. Despite the fact that AIP has worked, what feels like a miracle, on my HS symptoms; I am learning that my some 20-plus years of this hideous disease really did a number on my self-esteem. More than I ever acknowledged to myself.

Because having HS made me feel ashamed.

Shame: the intensely painful feeling or experience of believing we are flawed and therefore unworthy of acceptance and belonging.

HS makes you feel dirty. It makes you feel embarrassed. And, most of all, it makes you feel ashamed.

Brené Brown nails it when she explains one of the reasons shame is so powerful is that it has the ability to make you feel very alone. Like you are the only one, or somehow you’re different from everyone else.

Not such a big leap when even doctors can’t tell you what your weird and painful lumps are…

In fact, I had more than one doctor suggest to me that I was unclean. True story. Anybody who knows me, knows just how ridiculous that suggestion is, but you can imagine the impact of a doctor saying this to a young woman with unsightly and painful lumps in awkward places.

I know now, that other HS sufferers have experienced similar suggestions when talking with medical professionals who had no idea what they were dealing with.

 

And, if even doctors can’t identify your very personal problem (or fix it), why would you talk to anyone else about your symptoms?

Is it any wonder that HS makes you feel ashamed?

But if shame is about the fear of disconnection, then sharing common experiences with others who understand can be an unbelievably profound and inclusive experience.

When we hear stories that mirror our own stories, it helps us to know we aren’t alone.

But, there is a risk in this…

 

When you live with HS, you live in fear of being seen. So, it takes a lot of courage to come out and tell your story to others.

For me, the turning point came when I stumbled across a book called ‘The Hidden Plague’ by fellow HS-sufferer Tara Chester Grant. She was the one who gave me a name for my twenty-plus years of undiagnosed painful lumps. I owe Tara a huge debt of thanks.

Tara’s book, coupled with Sarah Ballantyne’s, ‘The Paleo Approach’ showed me an alternative route to mitigating my HS symptoms.  Not only did that approach work for me, but along the way, I’ve found a whole tribe of HS peeps. And, an even bigger group of autoimmune sufferers who are following the autoimmune protocol to improve their AI symptoms.

I haven’t got all the answers, but I know a lot more about it than I used to. And, I’d even go so far as to say I know a lot more about HS than many doctors.

It’s that self-esteem bit that remains a work-in-progress…

If you think you might be suffering from HS, a couple of closed Facebook support groups I recommend you might like to join are:

~ The HS Diet Connection

~ HS Elimination Diet Support

And, if you haven’t yet come across the ridiculously compelling and charismatic Brené Brown, I urge you to check out her website. You can access both her TED talks there, too…

Brené Brown’s Website!

I’d like to invite Brene to a dinner party. I wonder how she’d get on with Noel Fielding? – He’s on my ‘dinner party guest list’, too!
(Image from here)