What I Learned From 1 Year of Paleo

First off, wowzers!! I can't believe it's been an entire year since I started eating Paleo and completely changed my view of food.

Second, this post is not about weight loss. It's about health. When I set out on this journey, my goal was never to lose weight. Even though I had struggled to lose weight and had consistently gained weight because of my thyroid condition (read more about it here and here), but I was more concerned over the health of my thyroid and my body than I was about my weight. That being said, losing more than 20 pounds this year is definitely something to rejoice about because it is the outward evidence that my body is healing and my thyroid is functioning the way it was made to function.

So over this last year, my entire perspective on food, health, weight, etc. has changed! I'm super passionate about empowering people to take control of their health, so I wanted to share a few of the things I've learned this year. ***Disclaimer: this post is long. Feel free to skim and scan for parts that interest you!***

1. Eat to live, don't live to eat.

This is probably the best way to sum up everything I've learned into one sentence, and it's definitely one of the most important things I've learned. Food is something people (in general) take pleasure in. We understand the term "comfort food" for a reason. However food isn't just about tasting good and making you feel good. And let's be honest, when you eat food for comfort or to soothe emotions, it rarely makes you feel better and often makes you feel worse. When you eat whole, healthy food for the purpose of fueling your body and giving it the nutrients it needs, you'll feel great! Studies have shown that 60% of the time it works every time... sorry, I had to throw in a little Anchorman humor.

2. Food isn't all about calories. 

Before I started eating Paleo, I made food choices based on how many calories were in it, and whether or not I thought it would make me gain weight or lose it. This is such a distorted view of food. Paleo taught me to look at food from a health perspective. The whole goal behind Paleo is to eliminate foods that cause irritation and inflammation in your system and to eat nutrient dense foods that will allow your body to do what it does best. That means eating a balanced diet of protein, carbs, and fat aka: meats, seafood, fruits, vegetables, and nuts & seeds. I have no idea how many calories I consume each day, nor do I want to. All I want to know is whether the food I consume is what my body needs or not. That includes how much my body needs. Eating a clean diet has also changed the amount of food I consume. I am much more aware of when I am hungry and full. I rarely overeat because I eat when I'm hungry, and I stop when I'm not. I'm not worried about eating a specific portion and then holding out for the next meal.

3. It is easier to prevent disease and health issues than it is to cure or manage them.

After I started doing research on my disease, I found out that a high percentage (I think it's 90% but don't quote me on that) of autoimmune diseases are developed due to gut issues such as Irritable Bowl Syndrome, Leaky Gut Syndrome (what I've had), and the like. This means that a ton of autoimmune diseases can be prevented. Diabetes is also a common diseases that can often be prevented. This is all related to diet. By diet, I mean food consumption, not a period of time that you restrict calories in order to lose weight. Please don't misunderstand me. I know that there are many people that have health issues and diseases despite being disciplined to take care of their bodies. But there are MANY, myself included, that have developed health issues and diseases that are preventable. Americans (again I'm speaking in general) don't seem to care too much about health, being healthy, eating healthy, etc, until they become so unhealthy that it affects their day to day lives. And then the typical response is to get a medication as opposed to making lifestyle changes, but let's not get into that. This leads me to my next point...

4. Health isn't always easy to see. 

I was diagnosed when I was 20 years old. Up until that point, I thought I was perfectly healthy. I would only get sick about once a year and always got over bugs and viruses quickly. Anytime I went to the doctor, my vitals looked good and I seemed healthy. One day, I reached up and my neck felt like there was a tennis ball in it. My thyroid was enlarged. Testing showed high antibodies and low levels of thyroid hormones. Suddenly, with what seemed no warning at all, the doctor was telling me I have an autoimmune thyroid disease called Hashimoto's. 

I didn't develop an autoimmune disease overnight. No one does. But that's what it seemed like. It seemed to come out of nowhere. I thought that I was healthy. In reality, my body had been struggling for probably years, and finally reached a breaking point. 

Please do not be fooled into thinking that just because you don't have outward symptoms of a disease that you don't need to be conscious of the choices you're making regarding your health, which includes the foods you consume. If I had made better choices I might not have ever developed my disease, and while I'm recovering and slowly gaining back my health, it's been a difficult and long journey that isn't even close to being over (my hormones are stubborn).

5. You're making a sacrifice. 

A lot of people ask me how I can give up foods like bread, cheese, pasta, and other yummies. People also comment about all the time I spend cooking, shopping, and meal-planning. Paleo, or other forms of clean eating, is not what you would call convenient. I make a lot of sacrifices to eat the way that I do. I sacrifice my time, certain foods, and I sacrifice buying those cute new shoes so I can pay for all my groceries. 

Let's say I don't eat Paleo.

I would still be making a sacrifice. I would be sacrificing my health and quality of life to eat certain foods, have more time for Netflix, and more money for shoes. After a year of Paleo, I'm convinced that the sacrifice I'm making is the right one.

6. Eating healthy, whole, good-for-you food doesn't mean eating food you don't like.  

I LOVE everything I eat! All of it! I never ever force myself to eat food that I don't like. What's the point in that?? There are so many fruit and vegetable options to get the nutrients you need. If you don't like Brussels sprouts, but you love spinach, then eat the spinach! If you don't like pork, but you like chicken, eat the chicken! Eating healthy isn't about choking down food that you can't stand, it's about finding healthy foods that you like and consuming those foods instead of processed junk food.

7. Don't knock it 'til you've tried it. 

You never know if you're going to like a new food until you try it! The more open you are to trying new foods, the better your experience will be. Up until this year I had never eaten Brussels sprouts. My mom doesn't like them so she never cooked them. Brussels sprouts were on my meal plan when I first started eating Paleo and I was skeptical. Much to my surprise I love them. They are my absolute favorite vegetable to eat for breakfast. If I hadn't been willing to give them a try, I would have completely missed out. 

8. Don't expect everyone to be on board. 

This is the most surprising thing I've learned this year. I have been blessed with a group of people in my life that have been incredibly supportive throughout this journey. None of them want to eat Paleo with me, but they have been my cheerleaders, encouragers, and many of them (special shout out to my mom) have gone out of their way to accommodate my new lifestyle. However, there have been many others that have said discouraging, and sometimes even rude remarks about my choice to eat healthy. I'm not sure why anyone would ever be discouraging towards someone who is making efforts to improve their health, but I do know that it's something I've had to deal with and something I've just had to get over. So if you're thinking about making changes, don't let anyone discourage you from doing so!! Being healthy is worth it no matter what anyone else says! Surround yourself with people who support you and don't listen to the ones who don't.


If you are interested in learning more about the Paleo Diet, I highly recommend these free guides from Diane Sanfilippo. She is the author of one of my favorite cookbooks, Practical Paleo. 

My Health Journey Part II: An Update

My bathroom is starting to look like a pharmacy... 

If you haven't read the beginning of my health journey, here is a quick recap: Four and a half years ago, I was diagnosed with Hashimoto's (an autoimmune thyroid disease) and was treated with medication, but my symptoms prevailed. 5 months ago I started researching my disease and how it can be treated outside of medication. I started following the Paleo diet, and soon after went to a specialist for further meditational support. You can read more about my health journey here. 

A few weeks ago I had my follow up appointment. They ran a very large blood test to check multiple hormones and other health issues. Despite still feeling a little low on energy which I related to sleep issues, I was hopeful that my results would come back showing improvements. Unfortunately that was not the case. 

A nurse from my specialist's office called me to run through my results, and I was almost immediately overwhelmed. 

"Your thyroid levels are still low, so we are going to increase your medication. You need to start taking fish oil. Your B12 is low. Do you want to take a high dose supplement or injections? Your body doesn't break down folate. I'll call in a prescription for you....." 

She kept going, but I couldn't take in everything she was saying. How could there be so many things wrong with my body? I'm 25 years old. And what about all the changes I've made to my diet. All the money I've invested and all the foods I've cut out. Why isn't that helping? 

My eyes welled up with tears as I tried to listen to the rest of her notes and tell her where to send my prescriptions. I was in a daze for the rest of the day, trying to process the changes I would have to make on top of the ones I have already made.

My newly discovered issues include:

Thyroid hormones are still low resulting in low energy.

Testosterone and progesterone hormones are low resulting in difficulty sleeping.

I have a slight resistance to insulin making it difficult to lose weight and can eventually be at risk for diabetes.

B12 levels are low resulting in low energy.

My body does not break down folate which results in low energy.

Hormones are generally not balanced.

When I started following the Paleo diet, I thought that I could magically heal my gut and be healthy in a short time. I thought that my hormones would balance out as long as I was eating the right foods.

I didn’t count on being on 3 medications and taking 6 additional supplements.

I didn’t count on it being such a struggle.

 “Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day.  For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all.  So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.”   

2 Corinthians 4:16-18 

I feel as though my body is wasting away. Because it is. But I am determined that with dedication, discipline, perseverance, and prayer, I can heal my body. Although my time on this earth is in all reality short, like a vapor in the wind, I want to be a good steward of my body and live as healthy as I possibly can, all the while recognizing that my future is never without hope. My body is a temporary gift placed in my care by my Creator, but my soul will forever rest in His love and grace.

So I will press on. I will continue to change my diet in order to meet the needs of my body. I will continue to take supplements and medication necessary to support my body as it heals. And I will continue to rely heavily on the Lord to comfort me through this struggle and to heal my body as He sees fit.

This journey is not over.

A Paleo Day

Eating Paleo can be overwhelming because it is a huge lifestyle change from the average, eat what is convenient style that I use to have. Meal planning, food prep, and grocery shopping all take time, but they don't have to be complicated! Finding something that works for you is key! What I've found to work for me is lots of intentional planning and some preparation and cooking. The more I plan the easier, less stressful, and more enjoyable my meal prep and cooking experience is! 

I try to map out what I'm going to eat for the week, taking into consideration new recipes I want to try, the serving size of each meal (aka how many leftovers I'll have), and what nights I am free to cook. Then I go through each meal and make a grocery list. I try to by groceries twice a week. I go once at the beginning for the first half, and again in the middle for the second half. I often have to make quick trips for odds and ends throughout the week, but I've found that this is the best way to keep my fresh produce from going bad before I have the chance to eat it! If you would like a template for my weekly meal plan you can get that here!  

A typical breakfast consists of a few slices of bacon, vegetables such as mushrooms, onions, and spinach, and scrambled eggs. I like to cook the bacon first and then sauté the vegetables in the bacon grease so I don’t have to add any other kind of fat, and cook the eggs last. Sometimes, I make pancakes with a side of fruit if I’m in the mood for something different. If you don't want to cook in the mornings, you can always make granola (recipe here), breakfast bars, or a breakfast casserole ahead of time. 

Lunches and dinners are generally left overs or salad. I love to cook versatile meats that I can either eat with vegetables or cut up and toss in a salad. Chicken and steak are the easiest to do this with.  I do my best to have a protein and a vegetable with each meal with more emphasis on the vegetable.

If I’m in a rush, and don’t have time to prepare anything, a few go to meals are:

- Pear wrapped in prosciutto with extra virgin olive oil and balsamic vinaigrette for dipping J delicious!! If you eat cheese, you can add that to the pear and prosciutto!

- Any kind of salad. Salads are easy to throw together, and can be as simple or

elaborate as you want/have time for/have in your fridge. The other day I made one with spinach, strawberries, and pecans with olive oil and balsamic vinaigrette.

- Anything you can make ahead of time and quickly reheat.

But remember, the more you plan ahead, the less chance you’ll have of being rushed with nothing to eat!

One problem I had, especially when I first started eating Paleo, was that I would get hungry often. I needed to have extra food with me at work all the time, just in case I got the munchies! If I have food I can eat, I am far less tempted by the food I can’t eat. A few of my favorite snacks are:

- Crackers and Salsa- get the cracker recipe here

- Fruit

- Coconut Yogurt with fruit and nuts

- Trail Mix- nuts, dark chocolate or cacao nibs, raisins, goji berries, etc.

- Hard Boiled Eggs (I pretty much always have a few of these in  
  my fridge!)

- Energy Bars- easy recipe here

- Almond Butter with Apple Slices

And finally, desserts. I really thought that eating Paleo would mean I could never have a cookie, muffin, cake, or the like again. I am so so happy to say, that’s not the case at all!! Although I don’t eat desserts every day, there are options for delicious desserts with ingredients that won’t inflame your digestive system! J When I’m craving something sweet and fruit doesn’t fix it, or for special occasions, or when I know I’ll be somewhere and they will be serving cake (weddings, showers, parties, etc.) I like to have a dessert of my own (like I said before it’s easier to say no to things you can’t have, if you have something that you CAN have)! Here are a few of my favorites:

- Chocolate Cake in a mug like this one

- Chocolate Chip Cookies- get my favorite recipe here

- Dates with coconut butter or nut butter (you can also wrap them with prosciutto and broil them for a few minutes)

- Cupcakes like these or these
- Coconut Bars- Super easy recipe here

With a little planning and intentional preparation, eating Paleo can be simple! If you are starting out and feeling stressed, give it time!! It gets easier the longer you do it. 

My Health Journey Part I

I’ve always considered myself to be a healthy person. I rarely get sick, and when I do, I get over it rather quickly. I grew up in a house where we ate fruits and vegetables with every meal, and never really thought I was an “unhealthy” eater despite how often I ate fast food. I mean my favorite snack was hot fries and diet coke, but it couldn’t THAT bad right?

A little over two months ago I cut all dairy, added sugars, processed food (additives and preservatives), legumes, starches, and grains from my diet. On the Paleo Diet I can eat fruit, vegetables, lean meats, seafood, nuts, seeds, and healthy fats. A fast food consuming, diet coke loving girl suddenly became a health nut. My hobbies shifted from crafting to cooking. My most frequented store use to be Hobby Lobby, and now it’s Whole Foods. I use to spend all my money on shoes, but now I mostly just buy groceries.

Why the change?

In 2009, I was diagnosed with an autoimmune disease called Hashimoto’s. Hashimoto’s disease is a condition in which your immune system attacks your thyroid, causing it to become underactive (hypothyroidism). Upon my diagnoses, I was prescribed a medication, which is basically a substitute for one of the three thyroid hormones that my body needs to function correctly. At that time, I did not understand, nor was it explained to me, how my autoimmune disease was connected to my thyroid problem, but they cannot be treated by the same medication. I thought that all I had to do for my body to be normal again was take a little pill every morning. So that’s what I did for four and a half years.

After I graduated from college, I started taking advantage of the extra time I had by going to bed early and getting a lot of sleep. A LOT OF SLEEP! I would sleep AT LEAST 8 hours a night, most of the time 9-10 hours. Even with all this sleep, there was never a moment in the day that I did not want to go to bed. I always needed a nap. For awhile I thought my body was just catching up on the last several years that I wasn’t getting adequate sleep, but after a year of lots of sleep and still feeling constant fatigue, I figured there had to be something else going on.

A little more back-story, at some point in the last 4 years, my thyroid enlarged again (which is why I originally went to the doctor) and even though they said my hormone levels were “normal,” they raised my medication dosage to bring down the inflammation. This never made sense to me. I couldn’t figure out how my hormone levels could be normal, but my thyroid could continue to struggle.

So I started doing some research. First, I looked up my disease and began to understand exactly what that meant for my body. I started connecting the dots between the autoimmune side of the disease and the hypothyroid side of the disease. Next, I started researching ways to treat my disease other than medication. The answer I found was eating a Paleo Diet. At first, I did NOT want to eat Paleo. I LOVE bread. Like a lot. Like more than anything else. How could I live without eating another Panera muffin? Or another slice of my mom’s incredible cheesecake?? I also really love cheese. But the more I read, the more convinced I was, that the Paleo diet was going to be the only solution for treating the autoimmune side of my disease.

I went all in. I bought 4 Paleo cookbooks at Barnes and Noble, made a meal plan and with a LONG grocery list in hand, I went to Whole Foods and bought enough food to feed an army. Seriously, I am so thankful my family has two refrigerators or I never would have been able to keep it all fresh.

The first week or two were overwhelming. I cooked every single night. My life consisted of sleeping, working, meal planning, grocery shopping, and cooking. Glamorous, I know.

Eventually I started getting the hang of it, and now I only cook a couple nights a week. I still go to the grocery store at least twice a week, sometimes more, but they are quick trips because I know where things are now (my first trip to Whole Foods took 2 hours). Most importantly, I began to FEEL better! I no longer feel like a need to take a nap every second of the day. I still need a lot of sleep, and getting up in the morning is the hardest part of the day, but no longer feeling constant fatigue is amazing.

My research also led me to look further into my hormone levels and the medication that I take. I discovered that my hormones were in fact NOT normal and the medication I was taking was not treating the one hormone that really matters when it comes to your thyroid. I recently went to a specialist, and was able to get a new prescription that should treat the hypothyroidism side of my disease. She also said that if I had not already been eating Paleo, she would be telling me to start. YAY! It was so encouraging to have affirmation that the research I was doing and the changes I was making were in the right direction.

I just want to encourage anyone who has ever been diagnosed with anything to do some research. See what information is out there, and don’t be afraid to ask questions. Listen to your body. You won’t regret it. The only thing I regret is waiting four and a half years to start doing research myself!

If you are interested in eating Paleo, I highly recommend purchasing Against All Grain by Danielle Walker. It is by far my favorite cookbook! You should also check her blog and her Facebook page!