Podcast Episode #37: Low-Carb Cruise, Nutrition Ed., FODMAPs, Carbs & Satiety?

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Topics:
1 Nutrition Education [21:24] 2 Digestive issues: FODMAP intolerance? Solutions? [37:31] 3 Digestion 4 months into Paleo: Symptoms & Solutions? Stress & gut function [47:52] 4 Satiety: better when higher carb? [55:29] Links:

Denise Minger's Site (Debunking The China Study); Chris Masterjohn's Site on Cholesterol and Health; State-by-state laws for nutrition & dietetics practice; Diane's Food/FODMAP Guide; Stress and Gut function; Diane's Carb Source Guide.

Click here to download the episode as an MP3.
The episodes are currently available in iTunes, Stitcher & Blog Talk Radio.

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LIZ WOLFE: Hey y'all, I'm Liz Wolfe here wih Diane Sanfilippo of Balanced Bites, so welcome to episode 37 of the Balanced Bites podcast. Did you hear how I just said thirty? I was like “thorty”.

DIANE SANFILIPPO: I didn't notice.

LIZ WOLFE: Awww, you've missed me, haven't you? We haven't talked in like a week.

DIANE SANFILIPPO: I have. I know. Yeah, I have.

LIZ WOLFE: Okay, so remember our little statement of CYA, that's cover your arse. That the materials and content contained in this podcast are intended as general information only and are not to be considered a substitute for professional medical advice, diagnosis, or treatment.

DIANE SANFILIPPO: Mm-hmm.

LIZ WOLFE: Yeah, mm-hmm. So we've got some upcoming workshops. We are all but booked up through Fall 2012, so if you are anywhere in a few hour radius, come to see us. We want to see you at our workshops, the Balanced Bites workshops. Check it out on BalancedBites.com. We love travelers, we always offer extra props and high fives to people who are willing and able to make that effort to travel our way. We know it can be a challenge, but we love to see you all. There are no guarantees we'll make it to your locality, if we're already scheduled in that general region, as much as we want to come to every city and gym that puts in a request, so look at the schedule and see if we're close by.

DIANE SANFILIPPO: Yeah, I even, at some point not that long ago on the workshop, on the event schedule page, I added a map, so that people could see like…I feel like

LIZ WOLFE: Genius.

DIANE SANFILIPPO: if they could see it's a city. I feel like sometimes there's a city that you're like, maybe if you just moved somewhere and you don't even know what's around you. You know, when I was in San Francisco, like you could name a lot of suburbs in the Bay Area, and I have no idea where they were. So I try and write some things in, like a certain area, like I think we're in the Boston area, we're not…I think we're in Easton, Mass…

LIZ WOLFE: Yeah, right.

DIANE SANFILIPPO: coming up this fall, which isn't like in Boston, but if you live in Boston, and you're new to the area, Easton is not very far from there. So definitely come check us out there. That's why I do that, though, so just so people are like oh, wait, that's my area. So yeah.
So where, so this weekend we're going to be in Oregon City, May 19th…

LIZ WOLFE: Woo hoo!

DIANE SANFILIPPO: I am working on trying to get a special guest to drop by, but we will see. I'm not going to announce it at this point, but I will announce if it does get confirmed. So May 19th at CrossFit Oregon City, and there are still some seats available for that. It's definitely a really really full event. We've got a ton of people coming out, so snag tickets for that. And then, let's see. CrossFit Games North East Regionals, that's Memorial Day weekend. Liz, you're definitely going to be there, right, with PaleoKits folks?

LIZ WOLFE: I will absolutely be there representing…

DIANE SANFILIPPO: Okay.

LIZ WOLFE: Steve's Club and PaleoKits.

DIANE SANFILIPPO: Right, cool, okay. So I am probably going to be there. It was in my plan, it's on my calendar, but kind of depending on book work status. This is sort of last couple weeks of crunch time for me and working really tightly with the publisher on getting things wrapped up, so I have no idea what's going to be happening at that point, but I am going to try my darndest to get there. Jason Shroeder who is one of my coaches at Brazen Athletics, CrossFit Link, he will be competing, and I'm like, really obviously dying to go, you know, cheer everyone on and be supporting one of my coaches and going to be a part of that. So we'll see.
And then we are in North Carolina for two dates: June 2nd and June 3rd. June 2nd will be in Winston-Salem at CrossFit Amplitude and then June 3rd in Charlotte at CrossFit Voltage. So definitely if you're in that area at all, come see us there, and what else? For the rest of the summer, we're off in terms of workshops. We needed a little bit of a break before we kick off the fall because we're, as Liz mentioned, really, really booked up for fall. I think we might have a couple of dates that are still open, but they're pretty much all pending, right? Like we're just finalizing…

LIZ WOLFE: Yeah.

DIANE SANFILIPPO: some details on a couple. So if you, yeah, just keep your eye on our schedule for that. But we're also going to be mid-July, we'll be at the CrossFit Games in Los Angeles.

LIZ WOLFE: Yup.

DIANE SANFILIPPO: Also July 20th, I just wanted to let people know about this because it's probably a super small niche of the population that might be interested, but if you know someone or if it applies to you, I just wanted to put it out there way ahead of time. There's a Juvenile Arthritis Foundation conference that I'll be speaking at the weekend of like July 19 through the 21st, I believe. And I'll be speaking on Friday, July 20th, probably in the morning about nutrition as it relates to arthritis and specifically, this is, you know, Juvenile Arthritis. So I'll be talking to teenagers, which I am really excited about. Usually, you know, we're in gym settings and it's adults and often, it's people who aren't, you know, diagnosed with anything. We definitely get a good handful of people dealing with autoimmune conditions and all types of different things, but I'm really excited to go speak to people who, you know, are just looking for some help. And I even kind of put in a nudge to the organizers, like hey, can I talk to whoever is organizing the food for the event, so that I don't teach people, you know, not to eat certain things, and then like all of the food that's available to them is loaded with, you know, gluten, for example. So hopefully, hopefully I can get in on that, too. And that's July 20th, and then August 7th is our release date for my book. Yay! [laughs]

LIZ WOLFE: Thank God!

DIANE SANFILIPPO: [laughs] Woo!

LIZ WOLFE: That's major. I remember when I first saw Robb's book and then Bill and Hayley's book in the bookstores, especially at Whole Foods. I kind of like move all the vegan books aside and just put Robb's book, Bill and Hayley's book, and Mark's book, just right in front of all of them. Kind of fun.

DIANE SANFILIPPO: Yeah. I'm really excited. it's getting a little more real each day, so…

LIZ WOLFE: Yeah.

DIANE SANFILIPPO: Yeah, it's going to be very cool, and I was actually just looking at, you know, I'm pretty much designing the whole thing, but I ended up getting to a point where like, book layouts are not something that I'm an expert at, and I called my old design company, here in New Jersey, Graphic Designs, Inc. It's an amazing company. They work with all kinds of small businesses, and I called them up and I was like, hey guys, can you help me with this layout? [laughs] Because I just am really particular about how I want things to look and I knew that they would do an amazing job, and I just got the first draft back this morning, and I'm like drooling over it. I'm so excited. [laughs] So it's going to look really awesome.

LIZ WOLFE: [xxx]

DIANE SANFILIPPO: I know, I'm such a design geek that, you know, it's like this book has to have awesome content, but it has to look amazing. This is how I am, you know? Anyway.

LIZ WOLFE: That's important.

DIANE SANFILIPPO: [sighs]

LIZ WOLFE: So fill us in on the Low Carb Cruise for like a week, and I'm dying to hear all about it. I'm sure a couple people in the Paleo/Ancestral Health sphere heard about a little bit of what was going on, but I need to hear everything.

DIANE SANFILIPPO: [laughs] Yeah, it was…it sounded…did you guys fit everyone here about what happened with one of our special guests?

LIZ WOLFE: Yeah. So just rumors, I don't want to make too much out of it, but…

DIANE SANFILIPPO: No, I'll talk about it when I know we've got one of our handful of listeners, Jimmy Moore. He's always tuned in, which I'm like so honored that he makes time to listen to our little podcast here…

LIZ WOLFE: Yeah.

DIANE SANFILIPPO: Yeah, so first of all, I think I was like an Oompa Loompa because I'm really really tan. Like I don't think I've been this tan since the end of a summer spent, yes, at the Jersey Shore, likes years and years ago in my twenties. I just haven't ever seen this color on my skin, so anyway. Very tan. It was amazing. I had an awesome time. So first off, we…Jack Kruse was supposed to be like one of our main speakers, I guess, at the event and you and I were teaching in Houston like the day before we left for the event, so I didn't make it to the roast dinner. We were like totally fried after our event…

LIZ WOLFE: Yeah.

DIANE SANFILIPPO: teaching all day. Like I usually need to decompress for a couple of hours before I can do anything and talk to anyone. You saw me in the car ride back, I was like a zombie. [laughs]

LIZ WOLFE: Truly.

DIANE SANFILIPPO: I was completely drained of energy. I mean that's like 150 percent output for an entire day, so anyway. I missed the roast dinner where we know he was there, but yeah, so apparently there was just some kind of confusion over a tweet that went from an account called, well, it's not called @stuffjackkrusesays or @stuffkrusesays, it's a different ‘s word', but it was a Twitter account and a tweet went out, just kind of insinuating that Dr. Kruse was carrying some kind of biological warfare and he was going to attempt a biohack, which apparently I think people translate that to, you know, infecting other people not understanding that that meant a self-hack, but it was a joke anyway from this Twitter account. It was a joke in the first place and totally misunderstood and you know, it's not even really funny. Apparently, this Twitter account maybe tagged like Carnival or somehow made it so that the cruise line caught wind of it, and they take this kind of thing very seriously. I mean, if there's any kind of bomb threat or medical scare, that kind of thing, so understandably they take it very seriously. The FBI got involved and I think like the Coast Guard, etc, So basically just came on the ship and were investigating and decided to remove the doctor from the boat. It turned out that the FBI and Coast Guard had cleared him completely, you know, realized it wasn't him that sent the tweet, realized he had nothing, you know, that would cause any harm to anyone, you know. For as nutty as I think Dr. Kruse…

LIZ WOLFE: Maybe some Bulletproof Coffee.

DIANE SANFILIPPO: Exactly. You know, as nutty as I think he is, you know, I was like, I'm not really scared. I don't think that he would be out to hurt anyone. Like he's got some fringe ideas of what he's doing and I just think it's interesting, and you know, there might be something to learn and whatever. I never thought this is something that he would really have been doing. Like there were rumors and whatnot. But anyway, it just turned out that he was totally cleared but the captain of the ship decided it wasn't really worth the risk, and I can totally appreciate that. We must have had thousands of people on that boat, and if for any reason, you know, there is a threat, there's just no, there's no good reason to take a risk like that. So end of the day, we didn't have Jack Kruse on the boat, but you know, the cruise was great. I am sorry to say that I did miss a bunch of the first part of the lectures. I was just completely fried and exhausted and I got on that boat, and I needed to relax. And unfortunately, the conference that we had of speakers really started, like we're on the boat, you know, late afternoon the first day. It started in really early the second day, and I was just in no position to take myself out of bed and be paying attention to lectures for the next two days. And it's unfortunate. I am really disappointed that I missed a lot of that. I love, you know, I love hearing what people have to say about the science and practical implementation of different nutrition and fitness, but it was just the bad timing for me to be able to be there. So by the end of the week, after I had adequate time, many many mojitos. I don't normally drink, so it-I feel like my liver was screaming by the end of this cruise, but I was so relaxed that I felt totally fine, you know. By the end of the cruise, we did have one more day of lectures and I was able to attend that whole day and it was awesome, and I also was like biting my tongue the whole time, just dying to speak, so perhaps next year I'll be able to speak at the event.
But I did see Denise Minger, who I know we both love. She has thoroughly debunked the China Study and is working on a book called Death By Food Pyramid, and her talk was great. You know, she's kind of a plains people. Most people who are there really didn't know much about her work, you know. They knew who she was and what she's done, but maybe not some of the details. So she went into some of the details around, you know, what the China Study itself says, and you know, how that doesn't necessarily get conveyed in the book, so you guys can all check out Denise's blog, Raw Food SOS, if you want to learn more about that. Also, Chris Masterjohn, you know, was like very ready to go here with his kind of things, talking about whether or not animal fat and saturated fat should be considered harmful or unhealthy, and I think most of the audience again, not necessarily like preaching to the choir, but I don't think anybody in the audience believed that animal fat was bad for us, but it's always nice to hear like what are the scientific reasons, but mostly, and you and I say this at the seminar, mostly because if somebody already believes it and is doing it, how do they then explain it somebody else, you know. What are the kind of scientific rationale for it? Very cool showing the amount of saturated fat in traditional cultures' diets and also showing, you know, the breakdown of like PUFA content in traditional diets is extremely, extremely low, even though I know, you know, most of them were pretty coastal, eating lots of seafood, but you know, very, very low polyunsaturated content, mostly omega 3 and 6. What else? It was pretty cool.

LIZ WOLFE: Those two are Weston A. Price people. Last year, I got to see both Denise and Chris's talks at the Weston A Price Foundation. Chris does a lot of work with the Weston A. Price Foundation. I know they're underwriting his post-grad, his PhD work or his post-PhD or whatever it's called. Stuff that smart people do. But I definitely encourage people to come kind of engage in the Weston A. Price vibe. That's really where a lot of our background, you know, in the fat soluble vitamin and the Ancestral kind of perspective, the vitamin K2 stuff, which, you know, a lot of people are kind of jumping on that bandwagon now. But really we've got to give credit to the Weston A. Price Foundation. They have been talking about this for a decade, and they really have a ton to contribute to this conversation. They probably think that they've been around for longer, and you know, I don't know, and I don't really care, but there's so much to learn from that group as well as the whole Paleo/Primal side, so I definitely encourage everybody to kind of engage in that side of things as well.

DIANE SANFILIPPO: Yeah, by the way, Chris says hi.

LIZ WOLFE: Hi! Oh my gosh, I have embarrassed myself in front of Chris Masterjohn so many times. We're not even going to get into that, but I look forward to the opportunity to apologize to him again at the Weston A. Price Foundation conference in November. [laughs]

DIANE SANFILIPPO: We had dinner one of the last nights on the ship, a big group of us, and Denise was there, Chris was there, and yeah, I was kind of talking about how we refer to both of their work in our workshop, and he was like, oh, you know, and I said, and he said, oh, Liz Wolfe, say hello for me. And I was like, yes, I will. So cool. He's so…he's actually, I think he's working on a book too, so people can kind of keep their eyes out for that at some point. I don't know when that's going to be out, but I think Denise was so funny because I told her, I totally understand when people ask you when will the book be done, when's it coming out. And she said, when will it be out, and she said six months after I finish it. [laughs] Like perfect. Exactly.

LIZ WOLFE: The work is never done. That's the thing. That's the amazing thing about language, and here's me nerding out a little bit, and you know, and then I'll…we can get started with all this, you know, actual subject-related matter, but there's so many different ways to say one thing. I mess around with sentences for hours, until I find the perfect like, the perfect structure, and it is like major victory when I get that sentence exactly the way I want it. It's crazy. Language is amazing. But it's tough. You will edit yourself to death.

DIANE SANFILIPPO: Yeah. Well, and I'm not the writer, so this whole process has been really interesting for me. I can do that with like the guides that I create, you know, those one page guides. I can spend hours tweaking that to make it like work better, yeah. I'm really excited for Denise's book, too She was kind of mentioning some stuff that she discovered that was even like new little tidbits while she was doing her research for it, and really cool stuff. And it's going to help people understand, you know, what to do about studies that kind of come out and how things get blown up in the media and how to either apply it to your life or not, and I just think it's a really cool perspective and it's covering information that really isn't widely covered out there. Because most people I think are afraid to say it, whatever you know, what she's going to cover, so yeah, it's going to be cool. I'm very excited.

LIZ WOLFE: Good.

DIANE SANFILIPPO: Can we answer some questions? Or do you want to tell us where you've been or why we didn't record a podcast last week?

LIZ WOLFE: Yeah, I will update. Yeah, last week the airwaves were quiet. I know all one of our listeners, and I'm talking about Jimmy Moore, hey Jimmy, was with Diane on the cruise and I made the executive decision to take my week and spend time with family, most specifically my grandmother. And it's really set me to thinking a lot about the value we can all provide as nutrition-engaged, lifestyle-engaged people to those in the generations before us, and how important it is to really engage in keeping our loved ones strong and able and agile, especially those who didn't grow up in this aerobicize-fitness-crazed era. You know, people who kept fit as they were young by building outhouses and tending the house and farm and the home. A lot of these folks become less inclined to really move as time goes on, and muscle mass and movement is such a critical thing to maintain across the decades. Many folks from these previous generations just didn't grow up with that specific exercise mentality because when they were growing up, everything wasn't at their fingertips. You had to move and lift and create and work harder for food and you had to walk eighteen miles in the snow, uphill both ways to get to school. And it's really interesting because a lot of people probably don't know this, but a lot of the work I do in my professional, non-Cave Girl life has to do with establishing wellness standards behind the scene for larger groups and non-profits and as I've been preparing to start my Masters in Public Health, I've mostly been focused on how I can affect the health of younger populations. For example, from Steve's Club, stevesclub.org, if you want to check that out, to like the firefighter organization I've been involved with. That's the firsttwenty.org. I'm also starting to brainstorm now, though, how we can affect the well-being of these older generations through food and fitness. And I'm really happy to say that my grandmother is really engaged with and enjoying that process. But it's such a different perspective and a very different population. There are so many elders suffering from what I perceive to be the problems of not just under-exercise, but over-medication. Not my grandmother, who hasn't taken a pill for decades, but some folks in her bracket are probably suffering from the consequences of long-term cholesterol and fat deprivation, statin use, muscle atrophy, so it's interesting, and you know, I just wanted to throw it out there, if anyone's interested in adding to that discussion, I would love to hear thoughts in the blog post comments for this podcast. I also have to give tons of love to my Grandma, who is so gentle and loving and brutally honest, who [laughs] indicated to me that we sound like Valley Girls, her words, Valley Girls, in this podcast, which is very likely true.

DIANE SANFILIPPO: I'm just honored that she even listens to the podcast.

LIZ WOLFE: Oh yeah, me too.

DIANE SANFILIPPO: I was like, how did she rope into that?

LIZ WOLFE: It's amazing, but you definitely, Diane, you found-we've talked about this-Zoey Deschanel. We don't have to get into it, but Valley Girls we are. That's fine with me. [laughs]

DIANE SANFILIPPO: It's fine with me, as long as we're engaging at least on some level.

LIZ WOLFE: I guess. Now 25 minutes later, now that we've lost everybody.

DIANE SANFILIPPO: Well, we had two weeks away, we needed to catch up a little bit. That's all right. We'll get to a bunch of questions today.

LIZ WOLFE: All right, cool.

DIANE SANFILIPPO: All right, so…

LIZ WOLFE: Question one.

DIANE SANFILIPPO: Question one.

LIZ WOLFE: Question one from Scott. And actually, let's see. Yeah, this is one that you have been dealing with a lot and I am just starting to deal with a lot of these as well, so…All right, from Scott: “I know this isn’t a normal topic of discussion for the podcast, but since she is a former graduate, I’m wondering about Diane’s thoughts on the Bauman College Nutritional Consultant program? I’m currently working in the corporate sector for a huge company doing an unrelated job (mostly to fund my REAL education/career aspirations), but I have a Bachelor’s Degree in corporate training/professional development and am currently working on my MBA. I’ve set some pretty lofty career goals using my current work experience and a business plan I’ve developed for the last few years. However, my passion is in Biochemistry/Nutritional Studies and have looked into Bauman’s program to supplement those future career aspirations. Here are my questions:1. Would you recommend this program for someone looking to achieve some accreditation in the field? From what I’ve heard and read, Bauman’s curriculum and foundation seems to be in line with much of what I believe myself. I’d be taking the distance learning courses as I’m in Ohio.”Ohio is a tough state. We'll get to that in a minute.
“How deeply does the program get into the biochemistry/science side of things? And lastly, what type of expectations should one have after becoming a Certified Nutrition Consultant as opposed to a standard R.D. program or M.S. in Nutrition program?
Thanks for all you guys do”

DIANE SANFILIPPO: Ummm…

LIZ WOLFE: Go Diane!

DIANE SANFILIPPO: So yeah, in terms of would I recommend the program for someone looking to achieve accreditation in the field, well, it's kind of a funky question. Like the program itself, I don't think is an accredited program, so in terms of like, applying to college credit, that doesn't happen, but in terms of like, you know, what does the person come out knowing and how well established can they be in this sort of field, I think that was really more his question, even though just the wording was a little bit funny, I definitely recommend it. I mean, I really, really strongly believe that if you look at what the curriculum of any program is and you know, I can even talk to, maybe I'll talk to the school and see if there's a way to put like a couple of sample slides up of some of the biochemistry that we go over because I do get this question a lot, and I'd like for people to see what kind of level we got into in that program. But I really think it depends on who you are, what the program will actually teach, and then your propensity to do something with that education. You know, hundreds of people go through that program, and you know, I feel like I was one of the loudest. You know, like I came out with a certain drive…

LIZ WOLFE: I believe that.

DIANE SANFILIPPO: Seriously, I was. I mean, I always sat in front of the classroom, very attentive, and asked a lot of questions, and not that other people weren't asking questions and whatever as well, but I really think it depends on who you are. Like any school program won't just like make you successful. You know what I mean? I mean, obviously, a lot of us graduate college, and not everyone is you know, doing certain things with their education. So I really think it depends on who you are and what you do with the learning, and it's not just about the curriculum, but what you take on outside of the curriculum. I attended a lot of sort of extra, extracurricular types of seminars whenever they were offered. A lot of that stuff maybe isn't offered anymore because all these laws keep changing around what we have access to as nutrition consultants or nutrition consultant candidates vs. maybe being an acupuncturist, chiropractor, etc. So you know, I think really in terms of like what people perceive of this nutrition consultant certification that we get, I just really think depends on you, who you are, how you speak about what you know, and just what you do with your clients. So in terms of like what other people think of my certification is neither here nor there, to be honest with you. Like anybody can call themselves a nutritionist. Registered Dietitian is its own thing. Certified Nutrition Consultant, which is what I am, you know, is a very intensive program. Like somebody cannot use that name without going through this type of program. But that said, I don't really know that any of my clients per se really care what my certification is. They care that I know what I'm talking about, and that I can help them, and so that part is really up to you to, you know, take on people who you can help and have some education around the hows and the whys, so…
In terms of the distance learning program, so first of all, you need to see what's happening in your state, just after the accreditation or what your certification will be, what's going on in your state in what you can or cannot do in terms of nutrition advice. That said, I can't say I very thoroughly researched that in New Jersey, but I haven't been really taking a lot of clients since I moved back to New Jersey. I've been really working on a lot of other projects, so you should definitely look at the laws in your own state. And that applies to any state because I get this question almost every single day via email, which is why we wanted to address it on the podcast. So in terms of the distance learning course vs. the classroom setting, I'm a very tactile kind of visual learner. I was in the classroom and I really value being able to have the discussion that comes from being in a classroom setting. There are a handful of campuses around the country that people-I know some people who actually moved for the time that they were going to school and then, you know, moved back wherever they were from after. So that's one possibility, but obviously if you're doing a distance program, I did not go through the distance program, so I can't speak, you know, 100% to how that experience is. I have some colleagues who've done it. The slides are exactly the same. You know, we go through exactly the same whether you're distance or in the classroom. However, one thing I found really beneficial for me was that my instructors were Weston A. Price-oriented and so when I kind of came into the classroom one day after you know, going to a Robb Wolf seminar and deciding, you know, this whole Paleo thing was right for me, they didn't look like-they didn't look at me like I had 3 eyes. You know, they were like, okay, whatever. You know, we get it, traditional diets, you know, ancestral health.
That being said, the curriculum does have a bit of a vegetarian slant, so it does not…it promotes eating grains, though definitely not a big portion of it, but you know, it does still promote nutrient dense animal foods in that kind of respect. So in terms of the distance program, I think it really depends on your advisor. You know, you want to make sure you talk to whoever's assigned as your advisor that you're not going to butt heads with that person. Hopefully, you know, you wouldn't be assigned to someone who has a completely different view on what's right for that whole year or year and a half, however long the program is now, you're not kind of just fighting that whole situation. So hopefully that was everything for his first question. So I definitely recommend it.
How deeply does the program get into biochemistry side of things? Pretty deeply. I mean, I think as deeply as it can for a non, you know, science major type of situation. You know, you've got a really broad spectrum of people who are taking these courses, so they need to do it from a very basic standpoint, but they do get into some pretty good biochemistry and also, mostly as it relates to different things like metabolism of fatty acids, carbohydrates, protein breakdown, all that stuff. It definitely gets into the biochemistry around just the development of different diseases, so the second portion of the course is all about different conditions that people are dealing, and I think one of the reasons why they actually changed the program-it used to be two separate program, where you know, you would do nutrition educator and then nutrition consultant, and when you would finish with nutrition educator, you weren't actually qualified or certified to be able to help people, make recommendations to support health conditions specifically, so you know, like MS, for example, or any autoimmune conditions. What we do is go through the background, so what are called antecedents, and then triggers, and then mediators of each condition, and I think that's some pretty good science. Just really talking about how these things develop, what's going on in the person's body, and from the scientific level. And then obviously always ending it up with a practical of what do you do about it in terms of recommendations. Very holistic. We talk about food/lifestyle recommendations, also supplements, and also herbal recommendations every time. So I think there's a pretty good amount of biochemistry, but then a lot of the really practical stuff, in terms of what to do about it.
So what type of expectations should one have after becoming a certified nutrition consultant as opposed to a standard RD or MS in Nutrition? So I can't speak to what you can expect after becoming an RD or getting an MS in Nutrition. I know that for me, those options did not seem as appealing, just based on what I knew about what it seemed, the jobs were like for those people, as well as sitting through an educational program that I really don't believe in. Like, for me, that would be really, really hard. I'm not saying I would never do it, but I just couldn't imagine, you know, needing to learn things that I kind of knew were wrong. So when you come out of it, as far as I know, you know, a lot of RDs end up working in very medical settings; hospitals, the really big places that RDs are working. Really, very clinical approaches, and potentially working with more sick people as opposed to on the prevention and wellness side of things, which is, I mean, we teach at gyms at this point. I feel most and home and comfortable in a gym, in athletic apparel. I do not want to be in a white coat in a hospital, like the last place I ever want to be.

LIZ WOLFE: [xxx]

DIANE SANFILIPPO: What?

LIZ WOLFE: That's what it comes down to. It comes down to that, comfort fashion.

DIANE SANFILIPPO: Fashion? Well, I mean, I just, you know, you have to think about what…there are two things I tell people to think about when considering, you know, an educational program. One, what is the curriculum and do you want to learn it? Right? Like, do you just think that you'll have a good time and be excited about learning the material. And then, two, what you want to do with it? How do you want to ultimately help people? And how you ultimately want to help people means that you need this type of certification. I mean, if you need an RD to be able to make certain recommendations, you know, then by all means. Maybe look into that program, but I just didn't see that as what I wanted to do, so at this point, it seems just fine for me. But I think-I think it might be a good idea to talk to people who are, you know, RDs. Like I think Amy Kubal might be a good person to talk to. She's in this field of, you know, teaching Paleo nutrition, but she is an RD, and she's gone through a lot of other types of work before she kind of, I think she's on her own now. She's working in consulting via Robb Wolf, and I don't think, you know, I think she was working though in like a hospital setting for awhile. It might be good to hear what that experience is like, as well as what some other people are doing. I mean, I know, the Registered Dietitian I worked with years and years and years ago; she was in an office and you know, people would come in to the office and see her, and I was one of them. And again, I don't want to work in an office, so, you know, how do you want to create your own life. Because if you're going to do this whole life, if you're going to study nutrition and get really excited about it, the last thing you want to do is get stuffed in a job at the end of it that's not at all what you wanted, and you know, not how you wanted to be helping people. So it really-I think it really kind of depends on that, too. What else do you have to say about this? I mean, obviously not about this program specifically, but I think you probably have some feedback on, you know, what's going to end up happening, you know, after a certain program.

LIZ WOLFE: Well, okay, so here's what I generally say to people. Be a really good practitioner, if that was to be your only job. It sounds like he's got other stuff going on as well. But you need to handle any kind of education in the way, I think, both you and I have, the way our buddy Laura has, the way Amy did, and the way Diana-Radiance Nutritional Therapy-has done in getting her advanced degree. You have to delve into the source materials, research on your own, take copious notes, decide which parts you accept and which you don't. You have to take other courses, like you have taken extensive courses, Diane, in thyroid subject matter, all kinds of stuff on leaky gut. you have to take those other courses voluntarily to augment your knowledge, and going about that process with integrity will probably shape your plan in ways you didn't expect. I know now after working in this field for a time, how I want to apply this knowledge and while I'm interested in the foundations of biochemistry and stuff like that, I think what I'm really interested, personally, is in applying that knowledge to populations: at-risk kids through Steve's Club, firefighters, elder care, and that's the direction I'm taking it. You can never stop learning, if this is what you really want to do.
And a big note, in some states, it is illegal, if not very close to illegal, freaking nanny state-ADA-controlled BS to practice nutrition without licensure. Without an RD, any of these programs that we're talking about are certifications and not licensure, you need to understand that. That didn't matter to me, like you said, Diane. It didn't matter to you. For me, in New Jersey, the laws are still somewhat bare and not so much pandering to the demands of the ADA. It's convoluted in a way, and I know Ohio is one of the most difficult states to practice in. You just need to be aware of the limitations of, you know, holistic certification, and like I said, continue learning. There are accredited holistic schools. IIN is one of them, but I don't necessarily recommend it to people because it doesn't seem to have the necessarily, or at least when I was looking at the scope of knowledge that the NTA or Bauman has certainly…[xxx]

DIANE SANFILIPPO: Yeah, I'm really confused about the accreditation there.

LIZ WOLFE: Yeah. I…

DIANE SANFILIPPO: I know a lot of people come out of that program…Hmm. Sorry, it's sounding a little fuzzy.

LIZ WOLFE: via accreditation. So it doesn't mean much to me, but it's definitely something you should be aware of.

DIANE SANFILIPPO: Yeah.

LIZ WOLFE: [xxx]

DIANE SANFILIPPO: I think your phone is…let me hit this button.

LIZ WOLFE: Right. It might be me. How's that?

DIANE SANFILIPPO: Sounds okay.

LIZ WOLFE: Okay, all right.

DIANE SANFILIPPO: Next question.

LIZ WOLFE: So, want to move on?

DIANE SANFILIPPO: Yeah.

LIZ WOLFE: Okay. This is actually a group of questions we're going to address…a few of these together. This one's from Amy: “First of all, I love your podcast and really appreciate you both taking the time to do that.” Oh, this is cute. didn't read this before. “I can't believe people have the cheek to complain to you when you're offering a free service.” Thank you, Amy. “Let me know when you come to the UK. I will be there with bells on.
“I have a two-part question. The first part is how to work out what is causing my persistent diarrhea. I regularly have to literally run to the bathroom. For example last night I just finished a my dinner and within 15 minutes I had to run. I ate some mashed parsnip and carrot with butter, 2 pork sausages and I made some onion gravy. All was gluten free, no horrible oils. I am thinking there was something in the pork but they are very ‘clean’ and I have not had issues with these in the past. I cannot pinpoint any common factor when I get these episodes. The only time that I don’t seem to have loose stools is when I consciously add more carbs in (sweet potato). I thought maybe I need to help my digestion with enzymes and cut back on fructose but not sure. I take a probiotic in the morning. I am not sure if it is helping.
The second question is regarding cystic acne. I had a flare up after eating out – I believe it was a nasty oil which has caused this. I feel completely inflamed. The only place I get this acne is the sides of my chin, especially the right hand side. Right now it is quite swollen with about 4 small, sore and hard cysts. My gums are also slightly inflamed. Do you think this is an allergic reaction? I also think I may be sensitive to fructose as I get those scary ‘am I going to make it’ moments when I eat some types of fruit. Sorry for the long winded question!”
And I'll throw in this similar question from Connie: “I have IBS, I’m gluten sensitive, anything with refined sugar makes me bloat- and if I eat too many carbs at one time in thirty minutes or less I look like I am nine months pregnant. I have tried a lot of things but I need to know if I need to see a dietitian or get on a better eating program. Losing weight seems to be impossible- if I eat something wrong I take enzymes to help my stomach- I have a very sensitive stomach the bloating runs in my family but I do not want to look like this. My sisters do not have this problem, can you make some suggestions?”
Diane, I think this is your territory.

DIANE SANFILIPPO: Hmmm. We get these types of questions so, so often. So Amy's question…I mean, I think they're both pretty similar and they both actually sound kind of like some FODMAP intolerance, which tend to, you know, if somebody's already eating a Paleo diet. You're not eating grains or gluten, which can really be strong, strong triggers for these types of reactions, that's kind of what may happen and how I could tell I was allergic really strongly or intolerant to gluten, the sort of run, you know, run to the bathroom, but after 15 minutes, I have to run to the bathroom, generally you know, it is something you ate. So what I would have Amy do is keep really, really close track of everything she's eating, and I would only eat one vegetable at a time at each meal. Potentially for the first week, you know, keeping things very separate. I might, you know, I might not have her eliminate anything at first, but just eating what she's eating and track it. I would use the same cooking fat all the time, so for example, week one, you know, just use coconut oil. Or just use [xxx]. And then, hold on, one second, my phone is making weird noises. Sorry about that.

LIZ WOLFE: All right.

DIANE SANFILIPPO: Somebody was extensively texting and I'm blowing up my phone. Okay, so what I would have her do is keep the cooking fat constant. I would have her really track those vegetables specifically. So, you know, keeping a food log. What happens each time and eating only one vegetable at a time. Don't eat a mix. So she said, here she was doing parsnips and, what was it, and carrots. trying to remember. Oh, parsnips and carrots, you know, neither of those are a FODMAP vegetable, so it wouldn't generally trigger this kind of response, but you know, perhaps it was the butter. You know? So I might even have her start with coconut oil, which tends to be less problematic for most people. Start cooking with coconut oils. See what happens with that. Keep your vegetables to one at a time. Keep tracking it. If you're intolerant to one type of vegetable, that's what's going to happen. The onions in the onion gravy. Onions are a FODMAP. A lot of people have a lot of trouble digesting onions. So the issue with FODMAPs is that they are a type of carbohydrate that are difficult for a lot of people to digest. Amy mentioned getting this issue with fruit. Most fruit are FODMAPs. The F in FODMAP is fructo-, so that's the fructose portion of the fruit. It's a long acronym: Fructo-Oligio-Di-Mono and Polysaccharides is what it stands for. So it's just different types of carbohydrate chains that tend to be difficult to break down. They're complex chains. What happens typically, as the stuff is moving through your digestive system. If you have an imbalance of gut bacteria and gut flora, instead of basically you breaking down these carbohydrates appropriately, it's left to the bacteria in your digestive system. Typically this happens with an overgrowth of the wrong type of bacteria in your small intestine. Most of the bacteria should be sitting in your large intestine. So when your small intestine gets a little bit overgrown or imbalanced with some gut bacteria, like a little bit can be in there, but generally it shouldn't be in there, that's the type of reaction that happens and it's really similar to what the second question was from Connie.
If you're getting bloated after a meal, typically, that's what's happening. These bacteria are digesting the carbohydrates, you know, potentially for you or instead of you digesting them or being able to break them down properly, and it causes that bloat. So a couple of things. So tracking which foods are causing the problem can be very, very effective. I don't know, though, that somebody who has this FODMAP intolerance at a time should consider it something that's life-long. Essentially, if you've got this bacterial overgrowth, and we've talked about this a bunch on the episode with Chris Kresser, so I would recommend that people kind of go back to that, if you've got this issue, you need to address that issue. There's a reason why you're not digesting those. Now, with the fructose, some people are just sensitive to fructose indefinitely forever. I know people who have that sensitivity. It may be something that you can never really handle okay. It may not be the same issue. But if it is this bacterial overgrowth, it does need to be addressed. Typically it needs to be addressed with antibiotics, and that may mean sort of more natural antibiotics, something like oregano oil or some very strong herbal supplementations like, I think oregano's really the main one that I would recommend to people with that, but you need to work with a practitioner on this. You never want to be using something that's a strong antibiotic, you know, without that kind of guidance. But you know, some people are doing more of a medical prescription with antibiotics to get rid of it, and then following that whole thing up with a course of probiotics that's right for you. Make sure that that gut flora does get rebalanced out, so it's hard to know, you know, if it's one food that's causing this issue for people. Generally, it's not one food. Generally, it's a large group of foods and really you need to either eliminate them altogether. See how that does for you. On the recently updated guide to Paleo foods that I put on my Useful Guides page at BalancedBites.com, I did mark on there with an asterisk which items are FODMAP vegetables and fruits, so people would definitely want to be avoiding those. You can try that for two weeks. You know, don't eat any FODMAPs. See how you do. It's really tough. You know, the onions, garlic…garlic is in there. It gets into foods when you're dining out very, very easily. It's hard to isolate what it is, so I have had clients do this where they, you know, basically just eating at home and eliminate FODMAPs and feel a lot better. So if you find that those are what are causing the problem for you, understanding that that problem exists for a separate reason. It's not just like, oh, I'm sensitive to all those foods. You've got a bacterial imbalance most likely causing that problem. It's not something you should probably need to live with forever. Although, as I mentioned, the fructose intolerance may be a little bit different. That may be something that has a longer term indication.
So what else? I want to see if there's anything else to let people know on that…I think that's pretty much it. Anything else on that, Liz, from you or…? She had a couple of questions in here about acne and the inflamed gums. I mean, it's hard to know. It's hard to know what could be causing that.

LIZ WOLFE: Yeah. Hmm, acne's a tough one. I work with several clients on working with acne. And it can be so many things. Generally, it's inflammatory, sometimes it's allergic tension, which is kind of tied in with that inflammation as well. But I think it's probably secondary to the other things that are going on.

DIANE SANFILIPPO: Yeah, I would address the digestive issues first which is always the approach that I take with people. Just address digestion and blood sugar regulation first because if those things are out of whack, getting any of the rest of stuff in check is really hard. Yeah, I wouldn't…I would try and work on this stuff first.

LIZ WOLFE: So the next question is kind of a follow-up and what I'm going to say to this…I'll just jump right in; what I'll say to it kind of has also to do with what we were-what you were just talking about the issue we were just addressing. Clark asks: “For someone a solid three months into a paleo plus dairy lifestyle and one month into pure paleo (no dairy), what are some things that you would recommend for curing IBS?” And if I could just throw in a little point here real quick. As far as dairy goes, I understand that if someone is removing it just to kind of be sure, but I also think it's a really important to get adequate butyric acid as a fatty acid, whether that's going to be generated internally via your gut flora, which I think we've talked about before, or whether you get it from butter, and in my experience, it's a very healing substance, especially, when it comes to, you know, internal intestinal inflammation. All right, back to the question.
“Person experiences cycles of constipation and constant rectal pressure (not bloating) followed by diarrhea, often within the same day or even within the same sitting. Symptoms usually not painful. Paleo has helped, but not cured. If it’s a bacterial issue, I don’t want to eliminate FODMAPs, particularly inulin containing asparagus. If it’s a FODMAP issue, I don’t want to be restricting fermentable fibers like sweet potatoes (not to mention their only dense carb source) a la the GAPS diet and thus later potentially have to address a bacterial issue. While it’s all related, It seems that there is a very fine line here. The prescription for one might actually be the treatment for the other. Or am I missing something? Thanks!”
So this is something I was also thinking about-this is Liz, by the way. Sometimes we get a little-we get a little hard to tell apart. But I personally have found that the clients I work with who may be dealing with FODMAP intolerance or any one of these more intricate ideas that we've kind of started talking about in this community. At times these people are actually dealing with stress-modulated gut problems. That can be anything from major stressful events in life, to just having an extremely compassionate/sympathetic personality. And I don't want that to sound dismissive, but I-and I do work with a few, you know, targeted supplements that can help kind of with the cellular at the membrane level with regenerating and providing for the healing and turnover for the cells, and those have been really helpful in my practice. But I think a lot of times this is one of those things where you have to incorporate really dedicated and conscientious stress management techniques, whether that be yoga or guided meditation, because those are often as powerful as getting into all this FODMAP stuff, which half the time can stress you out more. You know? And, you know, sometimes you just need some extra help, whether that's from medication or supplements. I don't know. Food can't always fix everything.

DIANE SANFILIPPO: Mm-hmm.

LIZ WOLFE: And open a clean space for healing, where food is no longer causing on-going damage. But you often need to get in there and work with changing other things that will help you with that healing process forward. And you know, I'm not trying to be secretive or anything. I honestly don't know of many supplements that you can order on your own or find at the vitamin shop. A friend of mine swears by Heather's Tummy Care. I know the particular line I work with and I've had success with it, but it's only available through practitioners. Diane, do you have any thoughts on all that?

DIANE SANFILIPPO: Yeah, I mean I've definitely had my…one of my clients had issues with FODMAPs; she was kind of telling me about her issues and how and when they would occur, and then generally on the weekends, they were less problematic. And I was like, well, how do you feel about your job? You know? and she was like, oh, it's very stressful. I don't really like it. I'm like, well, this whole stress thing, people, you know, are very dismissive of it or think it's just air-y/care-y, but stress creates a situation in your body whether it's mental or physical stress, it doesn't matter, but it creates a situation where you're compromising all of your digestive function. Whenever, you know, when we talk about this a lot with the whole fight or flight mode vs. rest and digest, but if you think of stress levels, you know, as a scale of maybe 1 to 10, and fight or flight while you're working out at the gym is like a level 8, right? You know, you're not actually fearing for your life, but you're training pretty hard or, you know, you're really working out, level 8. But what if you're somebody who has, you know, a lot of compassion for others and internalizes a lot of stress or takes on a lot. You know, just in general. And you're at like a level 4 all the time. What the situation actually creates in your body is so so damaging to all of these systems. So like top-down digestive function, if your brain is in fight or flight mode or even slightly dominant to that side, you know, you can really only be in one or the other, but if you're, you know, fight or flight or rest and digest, and if you're stressed out, trying to eat, and your brain is telling your body we're stressed, digestive function is not at its optimal place. Everything about the way that your body secretes the appropriate digestive fluids like stomach acid, intrinsic factor for which you need to digest B vitamins, that's also in your stomach. Digestive enzymes that are coming from your pancreas which rely on appropriate stomach acid in the bolus of food to be able to signal them appropriately. This all starts with people being a in calm state when they're eating, chewing appropriately, and having, you know, the ability to create stomach acid, like that whole process is completely thwarted by stress. So I think it's really good that you mention that now because as much as I believe whole-heartedly in the whole gut imbalance and bacterial overgrowth, it's real stuff and people are dealing with this issue, it's very real, but a lot of it can be helped by changing the mind-set when you're eating. Calming yourself down, chewing appropriately, and making sure that your stomach acid is adequate, which calming down and chewing can help both of those things. But it is super, super important. I mean, people can't-I have people all the time tell me they've been bloated and when I get them to start chewing and calming down when they're eating-chewing more can actually calm you down more, just because you're sitting and you're being slower about things, bloating does go away when people do that. So make sure that before you send food to your stomach, you've allowed your teeth to do what they're supposed to do.

LIZ WOLFE: So simple, yet so complicated. I've probably inhaled my breakfast today because we were about to start podcasting. It's life. You have to be so conscientious, especially when you're dealing with stuff like this. And it sucks, but it's worth dialing in, I think.

DIANE SANFILIPPO: Yeah. Well, I think a lot of us, too, may be okay, but it probably could be better or more optimal if we did slow down and chew more, but until we're experiencing things that either cause us weight loss resistance or bloating or something that's like visible to other people, you know, sometimes we ignore it, right? Like people, if someone's getting bloated or they can't drop body fat, then they're complaining about it. But if it's just a matter of what's happening in their toilet isn't ideal, people don't always kind of stand up and talk about that. But they asked a question on a podcast…

LIZ WOLFE: Do you want to do…right, exactly. So let's do one more question. We've got like a minute thirty and this is a quick one. Let's do Keith's question. I liked it. Keith asks: “Why does eating low carb (no starches) not satisfy me? I’ve tried large amounts of protein (20%) and fat (70%) with carbs from vegetable sources. 2hrs later I’m wanting to eat. For example my dinner last night; 350g of fatty beef ribs and 300g cauli fried rice with 1tbsp coconut oil. After the meal I was full physically and mentally. But 2.5 hours later I wanted to eat. I forced myself not to for another hour but gave in and ate a cup of rice and was satiated the rest of the night.”
So just go with it. If you find a reasonable amount of starch, 150 grams I think is totally reasonable and I know some people are going to come after me with a torch, you know, for saying that. But if it makes you happy and it fills you up and it's a clean, you know, nutrient dense source of carbohydrate and it keeps you satiated longer, go with it. I've found that same thing in my life, you know. I have times where I need to fast all day and for the most part, when I have half a sweet potato with breakfast, I know it doesn't sound like much, but on a sedentary day, that's plenty of carbs for me. When I do that with like a fried duck egg on top, I am not hungry until dinner. I can't explain it. Diane, maybe you can, but I'm just not so worried about, you know, the why of this, because I just don't think it's a big deal. I'm really sick of this carb paranoia and these ideas that, not that Keith is, you know, propagating that, but just in general, these ideas that a higher carb, albeit clean diet is in some way inferior to a low carb diet. Let's move away from that. Keith, lead the way.

DIANE SANFILIPPO: Yeah.

LIZ WOLFE: What do you think, Diane?

DIANE SANFILIPPO: Yeah, I definitely, I mean coming off of the Low Carb Cruise and I see as much dogma in that camp as I do like in the Paleo camp. And of course, I'm in the Paleo camp and I do hold some maybe it's dogma, maybe not though, around the whole like gluten thing or grains. I actually don't…I don't know, I don't think that every person needs to eat exactly the same way as much as I believe certain things are not beneficial to people. I would never say let every single person can't eat this and be healthy. So with the whole….so he's actually just so people know, 350 grams of beef and 300 grams of cauliflower rice, that's like scale weight, that's not like…you're recommending you know, 150 grams of carbs a day, that's a different type of gram. That's actual carb grams vs. what he's giving us or weight in grams.

LIZ WOLFE: Yeah, like on the scale.

DIANE SANFILIPPO: Yeah, so I'm looking at it on paper, but other people probably aren't. So you know, generally like a low carb diet, just for reference, 'cause I know some people said, we don't clarify a lot of information. A low carb diet is generally something that's under 50 grams a day, even potentially very low being like under 30 grams a day. That would put you, for the most part, if you ate 30 or fewer, you would be in ketosis via a ketogenic diet. If you were eating that way very regularly. For most folks, somewhere in the, you know, 50 grams a day to 75 is where you get free eating vegetables, maybe something starchy, probably not. Maybe some fruit, probably not, but in that 50 to 75, and then the 100, 150, you definitely need to be eating some starchy things to get into to that type of range. I don't think there's a problem with that at all. I don't personally love rice as a source, but as you mentioned, Liz, it's maybe not the most nutrient dense source. Check out the post I have on Paleo carbs. You'll see like what other nutrients are in each of these carb sources. I think white potatoes are an okay source of starch, but they don't really come packaged with much else. There's some potassium, maybe in the skin. So I don't, you know, I don't think that they're necessarily a bad thing. I just don't think that they're really depositing into our nutrient stores the same way something like sweet potato, butternut squash, a bunch of other starchy vegetables that I have outlined in that post really will do. Some of them are more like cassava, taro root, things that may seem a little more obscure, but they're trying to get these things in. You can find them at your grocery store. They are…a lot of them you just haven't looked for them before. So I would recommend that you really rely more on those Paleo carb sources than something like rice, mostly for nutrient density. You know, besides the whole potential for lectins and other anti-nutrients in grain products. Let's focus on the nutrient density here, so if you're going to eat the starch, you know, it takes B vitamins and minerals to metabolize starch, so…and sugar, so let's make sure that we're getting some of that with the sugar content that we're taking in. That's really the approach of which carb sources to choose, but yeah, I don't think there's any reason to be afraid of that, and I think it's a common error that people make when they first switch to a Paleo diet or even when they've been eating it for awhile, that they switch from a very high carb diet, maybe 300 grams a day to a very low carb diet, and they see some good things happen for awhile, but I don't think that that ratio is anything that people need to be sticking to, so he said 20% protein, 70 fat, that must be obviously 10 percent carbohydrate, so yeah, change it. Up the carb intake, maybe lower your fat a little bit because generally the protein will stay pretty much the same, but you know, if you're eating a fattier cut of meat, maybe you don't need to add the coconut oil, but add I something starchier or don't eat the cauli-rice, you know. Do something that's shredded sweet potato or taro or some other kind of root veggie; plantains can be a good one. They are actually pretty starchy, not super sweet. So that might be useful for him, but I wanted to see if there's anything else he was kind of asking about that.
You know on the flip side of this, this is kind of the same thing I used to experience before I would eat fat. I would eat a meal that was like meat and veggies, early early on, into my sort of dieting days. I mean this was probably 10 years ago. I would eat a meal, meat and veggies, and then be looking for something else because it was all very lean and dry, and I would end up eating bread with olive oil. And it wasn't really the bread that I needed for me, it was the oil, it was the fat because I was like so scared of fat at the time and you know, this was back when I was still eating bread, but I didn't realize it at all. So I think being in tune with that is really important, but just remember to adjust other things because sometimes when we….we don't know if he's had an issue with body composition at all. It doesn't sound like he does as he doesn't really mention anything, but a lot of times when people add starch, one of the issues is that they forget to remove something else. So you know, you do really need to kind of rebalance your plate when you're doing that, so if it means not adding extra coconut oil because you're doing starch, fine. Or you may be okay to just kind of add that in or swap out the portions that you're doing for the cauliflower rice, that kind of thing.
Did you have something else?

LIZ WOLFE: And I think instead of a broad sweeping statement of yeah, just go with it. Some of this is individual, depending on what you're dealing with. Whether you have some metabolic problems and low carb is really appropriate. There are specifics there, but as a general rule, I think what we've said is a pretty major thing to consider. So…

DIANE SANFILIPPO: I think this is…

LIZ WOLFE: We're at an hour and six.

DIANE SANFILIPPO: I just wanted to mention, too, like keep notes. That's like one of the big things that we talk about in the seminars is that, you know, we can't give a prescription to people, right? So I don't know what amount is good for him, what may be good for somebody else? Keep notes on it. How do you feel? You know, you just wrote this note. You told me exactly what you ate and how you felt. If that didn't work for you, do something else. Try it. Keep notes, see how you feel. When you feel good, exactly what you said. Go with it. You know, and then change it when something else in your life changes. You know, you start working out more or less. You have to remember that you can't keep your nutrition the same when the rest of your lifestyle changes and expect the same results, so…sorry, I always have more to say.

LIZ WOLFE: We talk a lot. It's okay. It works.

DIANE SANFILIPPO: It's why we have a podcast. [laughs]

LIZ WOLFE: We have a podcast. All right, so that's it, folks. Episode 37 of the Balanced Bites podcast is a wrap. We'll be back next week with more goodies. Be sure to check out BalancedBites.com for our workshop schedule. We are powered by PaleoKits and we're also really proud to have US Wellness Meats at the grasslandbeef.com on board. They're some amazing folks that are helping us bring this workshop to people affordably and we're so excited to be working with them. So check that out. If you want more from me, Liz, you can check out CaveGirlEats.com for some nonsense and musings on the ancestral lifestyle. Thanks for listening everybody. We'll see you next week.

Cheers!
Diane & Liz