Elimination Diet 101

Two years ago, I embarked on an elimination diet. I had been diagnosed with Chiari. My doctor suggested that I investigate to see if a food intolerance was contributing to the headaches and dizziness, that I had been experiencing. Chiari occurs when the cerebellum (back part of your brain) is herniated (tonsil) and extends past your skull. The cerebellum tonsil touches your brain stem and spinal cord which can cause a host of different problems. Besides headaches and dizziness, Chiari can also cause issues with eyesight, balance, hearing, speech, swallowing, and much more. Unfortunately, there is no cure for Chiari. Managing symptoms is the best course of action, which is basically trial and error.

Before I get too far into my story, I would like to point out an elimination diet is not a fad diet and the goal is not to lose weight. An elimination diet is a scientific journey of sorts that helps one to access the impact that different foods have on their overall health. An elimination diet helps one to determine if they have any food intolerances. Food intolerances typically cannot be found through allergy testing. Allergy testing only works for true food allergies that can be life-threatening, even then allergy testing is not 100% accurate. A food intolerance can make you extremely sick but is not considered life-threatening and will not show up on an allergy test. A food intolerance can cause a variety of symptoms: dizziness, headaches, weight gain, gastrointestinal problems, sleep problems, breathing problems, and the list goes on.

I researched my options and decided to purchase the book: The Elimination Diet. The book outlines the steps of the elimination diet, talks about what to look for when reintroducing foods, and includes recipes for different phases of the diet. I bought a medium sized notebook and colorful ink pens (you have to have some fun) to record my journey and symptoms. I also reached out to family and friends for help and support.

Here are the nuts and bolts of the elimination diet. The diet consists of three phases. Phase 1 is a two-day detox. There is a limited list of foods for those two days and all foods must be in puree or smoothie form. When foods are pureed, it is easier for your body to break down the nutrients and minerals. The detox days are to reset your body. The 2nd day was probably the hardest day overall for me, due to Phase 1 not allowing any meat. Phase 2 is day three through fourteen. There is a limited list of foods, but meats are included. Phase 3 starts on day fifteen and continues until all the food have been reintroduced. The foods are reintroduced one at a time twice a day for 3 days in a row. I discovered that for me it was best to test during lunch and dinner. If the food passes, you move to the next food on the list. If the food does not pass, you go into a holding pattern until your symptoms subside. That typically took 3-4 days for me. You can eat as much as you want, but you must stay within the safe foods you are allowed. I referred to the Whole Nutrition website Elimination Diet Resources during my journey.

I tested the following foods for intolerances: Citrus, nightshades (I broke this group out into potatoes and tomatoes since I am allergic to peppers), beef, pork, sesame, walnuts, pecans, almonds, cashews, peanuts, hazelnuts, pistachios, brazil nuts, macadamia nuts, sugar, chocolate, corn, soy, yeast, eggs, dairy, gluten, wheat, alcohol, and caffeine. The journey took me 15-1/2 weeks to complete. Besides being allergic to peppers (paprika), I discovered an intolerance to soy and sesame. Health-wise, I had fewer bouts of dizziness and headaches afterward. I learned to eat healthier. Before the elimination diet, I had also experienced acid reflux every evening as I laid down to sleep. The acid reflux is completely gone. The removal of soy and sesame from my diet resulted in me losing 50 pounds through eating alone. I am glad that I underwent the journey two years ago and I felt healthier for it.

Last year when I was undergoing treatment for breast cancer, I was unable to cook for about a month. It was another few months before I could comfortably cut produce, open bottles, or lift pans without extreme pain. It took about four months before I could drain a pot of pasta. I had to rely on others to prepare food. Fast and simple meals were the best way to go and as a result, I got out of the practice of eating healthy. I want to retrain my body to eat healthier again. I am also curious if the soy intolerance was extensive enough to mask other potential food intolerances. So, I have come to the decision to do a second round of the elimination diet in January. I learned so much through the first go around that I am looking forward to trying it a second time. I discovered amazing new recipes, how much soy is hidden in foods, and that eating healthy can be fun. 

What new adventure are you planning for January?

The Gift of Sleep

Sleep is so precious. One does not realize how much so until you have a streak of not enough. Sleep allows your body to recharge and to heal. Sleep is so important, especially for your mood and outlook on life.

Any parent knows that parenthood is great for disturbing sleep. I was so thankful when the kiddos started sleeping through the night as infants. You get this false sense of peaceful sleep. Your thinking "Woohoo!", then BAM. . . they get old enough to have nightmares. Nightmares and kiddos are not a good combination. The "I can't sleep in the dark" stage gets thrown in there, too. Throw ADHD into the mix and you hear "I can't go to sleep." As you lay in your bed, you are praying that the kiddos go to sleep and stay conked out through the night.

Recovering from major trauma also deprives you of quality sleep. Last year, I was diagnosed with early stage breast cancer and had a single mastectomy with reconstruction. I had a total of three surgeries over a five month period. I had a crash course in sleeping on my back for months on end. Throw a freak accident foot injury into the mix and sleeping on my back was pure torture. The first few weeks after the first surgery, I couldn't even get in and out of bed without my hubby's help. Sleeping on my back would also trigger my chiari symptoms, and my neck would hurt something fierce. It was a vicious cycle. It was a good seven months before I could even attempt to sleep on my side for short spurts of time.

I'm still having problems with getting quality sleep, but I have learned quite a bit along the way. I am constantly tweaking my routine and looking for new ways to catch some quality zzz's. Here is what has helped me at various times over the past year: 

1) If you use any electronic devices, turn the blue light filter on about two hours before bedtime. On some devices you can program the start and end time. Blue light can disrupt your sleep patterns. Two years ago, I attended a conference on autism and children. They recommended using blue light filters and if you use a night light they suggested a red bulb.

2) Try to go to bed and wake up at the same time every day. This can be difficult to start with, but is worth it in the long run. I try to be in bed by 10pm each night. If I am extremely beat, it is as early as 9pm. Then wake-up at 5:30am during the week, 6:30am on the weekends.

3) Try to block out as much light as possible. We have a small television and DVD player in the master bedroom. I cover the display lights with a bandana to block out the light. If you have a cell phone in the room, face the screen downward onto a flat surface. Turn devices to "Do Not Disturb" to silence distractions. In the winter months, we use a Vicks humidifier in the bedroom, I have yet to figure out how to block that light. Hahaha! I do strongly suggest a humidifier during the winter months, I sleep so much better with the added water particles in the air.

4) Maximize the use of pillows. Pillows come in all shapes and sizes. Make the most of them. Try to get as comfortable as possible. Warm fluffy blankets are good, too. Sometimes I bunch a blanket near my head for extra neck support when I am on my back.

5) If you are waking up feeling crummy, take a look into your mattress. Can you rotate it or flip it? Does your mattress need replaced?

6) Try restorative yoga. Over the summer I took part in a scientific study studying sleep patterns after cancer. I was randomly selected into the yoga group. I did a form a restorative yoga twice a week for six weeks. I slept better the nights that I went to yoga and I had more energy overall. It was a pretty amazing experience and I highly recommend it. Unfortunately, I have not been able to keep up on the yoga. With our current medical bills, I just can't justify in enrolling in a class. I was given a video, yoga mat, yoga strap, and instruction book. I have purchased a bolster and yoga blocks. I tried once at home, but it was difficult with our rather large labrador mix dog trying to "help me" out. I need to figure out a new game plan for this one.

7) Try mediation before drifting off to sleep. I have found a few YouTube videos that focus on yoga breathing and relaxation. I find the 10 minute videos are the right length for me.

8) Try gentle stretches in bed before you nod off. Try this routine- a) raise your eyebrows as far as you can, b) squeeze your eyelids tightly shut, c) open your mouth wide enough to stretch the hinges of your jaw (yawn), d) raise your shoulders up to touch your ears, e) tighten chest by taking a deep breath, f) suck your stomach in, g) tighten your arm muscles while clenching your hands, h) tighten your bottom, i) squeeze your leg muscles while pulling your toes upwards towards you, and j) curl your toes downward.

9) Drink a warm non-caffeinated drink before drifting off. I like peppermint tea. I also like warm vanilla milk (1 mug milk, spoon of sugar, dash of liquid vanilla- warm in microwave).

10) Essential oils are helpful. I have not explored this area too much. I like to spritz lavender linen spray on the bed sheets for a calming smell. When I have a really bad headache, I will roll peppermint oil onto my temples and behind my ears. My sister recommends also applying it to the nape of your neck, but that location does not agree with me so I skip it.

11) When the kiddos are out of routine, I will give them a small dose of melatonin (3mg to 5mg) for a few days to reestablish our bedtime routine. Unfortunately, I cannot take melatonin myself due to many over-the counter-medications containing soy as a filler. Soy flairs up my chiari symptoms, so I avoid it whenever possible.

12) When all else fails, check out Pinterest. I have found so many ideas that I have tried out.

13) For those going through reconstruction and have a breast expander, I feel for you. It is not for the faint of heart. I would never wish it upon anyone. The best way I can explain it to someone that does not know- an expander is like having an immobile football strapped to your chest. It does not move, your body has to learn to move around it. If this is you and you have an expander, alternate heat packs & ice packs and gentle massage the muscle tissue of you can handle it. Whatever you do, don't freak out in the middle of the night when you temporarily forget what you have been through and you wonder why your chest is swollen. Hang in there. It is only a short stage of your life, you will survive.

Thank you for reading my rather long ramblings. Hahaha! I honestly did not intend for this post to be so long, but sleep is oh so important. I hope that you have sweet dreams!