Keep Seeking

4.20

This past week I had a great conversation with a friend. We talked about life and work and our kids, and generally caught up about recent months. One topic concerned ongoing headaches one of his kids has suffered with, and how they are looking for causes and solutions.

He wasn't familiar with Power Pantry, so I mentioned that I post thoughts and guidance as sort of an amateur nutritionist, and include content about how foods can affect our lives. I also shared that after decades of suffering with consistent migraines, I can now turn them on and off depending on what I eat. (Keeping headaches turned off is my goal...)

What I learned about 6-9 months ago was the effect of amines on metabolism and bloodflow, and how that can manifest in serious headaches, and other health effects, if not recognized. Amines are naturally occurring compounds in food, most notably in aged cheeses, prepared and smoked meats, charred foods (meats, breads, even casseroles) and highly ripened fruits and veggies (like brown spotted bananas.)

Amines are usually dealt with handily by specific enzymes in our bodies, but if those enzymes are missing or lacking, amines can build up and bring with them various ill-effects. Among these are migraines and headaches, serious stomach issues (IBS, etc.) skin problems like eczema and itchy rashes, and depression.

The good news is that if you remove or substantially limit the amines, you can reverse almost all the symptoms and have no headaches, clear skin and eliminate the gloomy moods.

Check out this page on the 'Fed Up' website from Australia, about amines and their symptoms. Always recognize the potent effects that foods can have in our bodies, and therefore our lives. If you have a specific health issue you think may be related to a food sensitivity, find a good naturopathic doctor for wise counsel, and continue to question everything.

By the Way

I had posted about aggravating foods and sensitivities back in March, and numerous other times on Power Pantry. Food effects on our bodies are real, and every body is different. Keep seeking, with good guidance from your doctor and wise counsel from those who have walked the path before you. Solutions to many health issues are right there in our pantries.

Aggravating Foods

4.8

A power pantry lifestyle requires an open mind, and a wellness journey will eventually bring you to realities which challenge your thinking. A few weeks ago I posted about continuing a 90/10 emphasis on whole, nutrient-dense foods, even though I have changed some fundamentals. I have been aware of several foods which really aggravate my gut and make me feel less than healthy.

A friend reached out wondering what exactly those foods may be, so I figured a post was appropriate to give some context. I realized years ago that numerous proteins and fundamental building blocks of some foods can be quite irritating (like alkaloids and phenols). And sensitivities to these foods don't generate allergic reactions, but can seriously impact your wellness.

For me, I've identified a list of irritants that I now dodge in our pantry:

• Corn
• Nightshade vegetables (tomatoes, all pepper (hot and sweet, etc.), eggplant, goji berries, and white potatoes are the primary ones)
• Raw onions and garlic (some cooked ones are just fine)

Beyond these, there are actually some 'healthful' foods which are significant irritants to me:

• Almonds
• Dark leafy greens (spinach, kale, etc.)
• Most berries
• Honey
• Coconut

I can tolerate small quantities of these, but large amounts prove less than beneficial. So how do these impact me? Shortness of breath, generally gloomy moods and unexplained bad attitudes, and skin breakouts are the major effects. Are any of these life-altering, where they can't be tolerated? No, not really. But life is much more awesome without them...

So, continue to "question everything." Be willing to apply some critical thinking and intentional trial-and-error to your power pantry journey, if your physical and mental health isn't stellar. There are particularly aggravating foods out there, and maybe it's something you ate.

By the Way

There is a whole body of study on these kinds of food sensitivities. Australia and parts of Europe are way ahead of the US (my cynical side affirms that there's no money in healthy people, and we have a huge medical industry in America that thrives on unhealthy people, so problems are better prolonged than solved... but that's a post for another day.) Dr. Benjamin Feingold recognized the correlation between hyperactive children and their diets and the Association created around his work has made incredible strides in helping families manage food sensitivities in their children. Also, check out the Food Intolerance Network (www.fedup.com.au) for an incredible and extensive resource on food sensitivities.

Are Nightshade Veggies Poisonous?

2.60
Are nightshades poisonous? Well, it depends on who you listen to. I became aware of the nightshade vegetables several years ago (these include potatoes, tomatoes, peppers of all kinds and eggplant, among others). The contention over nightshade vegetables has been brewing for centuries (millennia?) as various cultures have sworn they are poisonous and not to be trusted, and others have embraced and cultivated them avidly as part of their regular diet.

I'm now leaning much harder toward the fact that while not poisonous, nightshade veggies are definitely a trigger of poor health in some individuals (including me). I have a friend who, after years of unexplainable pain (and thankfully ruling out Lyme disease, lupus, MS and numerous other diseases) was diagnosed with serious food sensitivities. The nightshades are definitely on her trigger list.

After re-reading some information on the nightshade veggies a few weeks ago, I decided to reduce and then eliminate them from my diet to see what would happen. Almost like magic, issues I have dealt with and tolerated for over 20 years cleared up in days. Amazing...

So now I'm adjusting and trying to convince myself that the nightshades are truly a significant food sensitivity trigger for me. I realize that all I need to do to be re-convinced is to consume some potatoes or peppers, and sure enough, I'm right back where I was all those years.

I've said before in Power Pantry posts that food is medicine, and shared this quote: "With the right food, medicine is of no need; with the wrong food, medicine is of no use." My friend's years of pain and suffering are a testament to that very concept. Thankfully she's on her own journey of discovery and healing which I'm confident will lead her to a fulfilled, pain-free life.

Do you need to be concerned about nightshade veggies? Maybe, maybe not. One way to tell is to eliminate them from your diet for a time (a couple of weeks to about 30 days is plenty), and see what happens. Do you feel better or different once your body has been cleaned up from the nightshades? How's your skin health? Digestion overall? Joint pain? Gut health? It's said nightshades can trigger depression, mood swings and sensitivity to weather changes, besides headaches, muscle pain and insomnia... Do some of your own research and study on line, and with your pantry, and see how it goes.

By the Way

Thankfully, sweet potatoes and yams are not in the nightshade family (because I really like those...) For a full list of nightshade veggies, symptoms and some additional great information, check out Eileen Laird's site and post at Phoenix Helix:
Nightshade-Free Survival Guide

What Do You Notice?

2.50
I think we often fail to see what is right in front of us. Because we think one day naturally melds into the next with no change of norms and outcomes, much of what is happening to us goes unnoticed. I think our body's interactions with food can be a lot like this.

We want life faster, more convenient, with less cost and definitely with no need to engage our brains. And some of life will flow to us, and right past us, in that manner. A truth I have learned over the past 4-5 years is that in order to not slide into suffering caused by poor diet and food-related ills, we need to engage our brains.


Simple observation of cause and effect in my life has clearly shown me this: my body doesn't like dairy and gluten! I've researched all sorts of information on sensitivity to dairy and gluten, and I can unquestionably say that these two foods cause my body significant distress.


The thing which causes us to not connect consumption of a food to the pain or suffering we feel, is time. It takes about two weeks to get the offending dairy or gluten proteins out of my system, and that can be a long time to patiently observe.

So if I splurge on pizza and ice cream, I'm going to suffer a couple weeks of joint, neck and back aches (sometimes it's intense), skin irritation, and sometimes schedule-altering migraines. This will continue for 10 days or so, before my health gets back to the pain-free baseline I've grown used to for four years.

The key to recognizing the connection is observation. But not the casual, speculative kind; it needs to be more deliberate and thoughtful. And the key question is: "what do you notice?" Simply asking that question in relation to a food we eat can change everything. If you have aches and pains and sluggishness, instead of relating it to old-age, try reducing and then eliminating gluten and dairy for two weeks and see what happens. You may be very glad you did.

By the Way

The top list of distressing foods is (unfortunately) common and very much at hand. I had posted about A Sensitive Issue last year recounting these sensitivity triggers as: dairy, gluten, corn, soy, peanuts and eggs. Check out that post to learn more.

From the Good Side

2.8
When I began my wellness journey years ago, I researched bodily pH and acid/alkaline balance in food. It was fascinating to me, and I committed much of it to memory. There is great information available on how our bodies metabolize foods and the fact that some foods, when digested, cause our pH to go up (become more alkaline) and some cause it to go down (become more acidic). What you realize as you dig further into the topic is that eating from the 'good' side of the charts (the alkaline forming side) supports whole food / raw food choices in our power pantry.

There is no denying that we live in a time of great health opportunity. I think the big question is whether we will step up and make the healthful choices available to us. The evidence is overwhelming... simple whole and raw foods (alkaline-forming foods) are vital to our health. Processed and refined foods (acid-forming foods) hold little nutritional value for the calories they impart, and are much more detrimental to our health.

So, what kinds of foods am I referring to on the good side and the bad side? Check out this acid / alkaline food chart from pHMiracle Living:
Acid / Alkaline Food Chart

An example Acid/Alkaline Food Chart

For a visual and nutritional information feast, go to Google Images and search for "acid alkaline food chart", and peruse some of the results. What you quickly realize is that whole, raw foods are more alkaline-forming as we metabolize them, and processed meats, refined grains and carbohydrates, as well as things like soda and sweeteners, are all acid-forming as we digest them.

I won't get into the details of how these acid-forming foods affect our health, but here is one resource to consider, from Dr. Andrew Weil, MD, who heads up the Arizona Center for Integrative Medicine, and has tremendous resources on anti-inflamatory eating and wellness. Here is a brief Q&A from Dr. Weil on acid-forming foods and alkaline-forming benefits:
Eating to Protect Bones

Have a look at your pantry and refrigerator today... where can you reduce the kinds of processed and refined foods which are more acid-forming (and much less healthful) and increase the alkaline-forming whole foods you eat? Begin to increase those alkaline-forming foods to the point where 80% or more of your calories come from the 'good' side of the chart, and your body and health will thank you for it.

By the Way

While you may find some inconsistent information on the web as to exactly where foods fall on the acid/alkaline charts, the basic premise is that the more refined they are, the more acid-forming they are (and less healthful). Just think fresh, raw, whole foods, and stock up on those wherever you can, and you'll be on your way to improving your power pantry.

A Simple Alternative

1.34
I was talking with a friend the other day and he shared about a family member with a gluten sensitivity. While they are relieved to have a solution for the health and gut issues this family member was suffering, they're still getting used to the lifestyle changes needed to deal with a food intolerance.

We went on to talk about the top six food sensitivities (I told him I had a post about these, describing dairy, wheat, corn, soy, peanuts and eggs as culprits, in that order.) He was aghast. He couldn't believe that these more-than-common foods were the source of health issues for millions of people. I explained that they aren't allergies (acute issues) but intolerances (chronic issues... they manifest slowly and in an irritating way.) His biggest question was, what do you eat if you're cutting out these six common foods, as you would for a time in an elimination diet?

I think the answer is simple, and I described six essential food categories which can help us all eat 'clean'. There are plenty of nutrient-dense foods which our bodies crave, are readily available, and great for our health. I've mentioned numerous time in Power Pantry posts that I'm a fan of Dr. Joel Fuhrman, an MD from New Jersey focused on nutritional excellence.

Dr. Fuhrman has published a short-list of the most healthful foods - basically the top of the list for eating clean. He describes these in short as "G-BOMBS", which stands for greens, beans, onions, mushrooms, berries and seeds. These six foods work magic for our metabolism, provide essential amino acids, enzymes, micronutrients and phytonutrients. Dr. Fuhrman promotes them as so important, we should be eating these every day and they should be a significant portion of our regular diet. Here are the categories in brief:

• Greens - as in leafy greens: kale, spinach, romaine; the darker the better. (Sorry, iceberg lettuce doesn't count as greens... they're 'pale greens' or even 'whites' at best). 
• Beans - as in legumes: lentils, chickpeas, pintos, black beans, navy beans, peas etc. These are high in protein and soluable fiber, which are great anti-diabetes foods and good for weight loss
• Onions - and other members of the allium family like garlic, scallions, leeks, shallots. All of these are great for blood flow and heart health, and have documented anti-cancer properties
• Mushrooms - these have great anti-cancer benefits, are anti-inflamatory and stimulate our immune systems; note, mushrooms should only be eaten cooked, as several types of raw culinary mushrooms contain carcinogens which dissipate when cooked.
• Berries - these are gems of antioxidants, healthy calories and vitamins. Blueberries, black berries, strawberries are all true super foods. Note: the darker the better; darker color indicates higher levels of good antioxidants. And you can buy affordable, frozen berries year-round in the freezer case of your favorite grocery store.
• Seeds (and nuts) - as in flax, chia, hemp, pumpkin, sunflower, sesame, walnuts, almonds, etc. These are high in protein, good fats, minerals and fiber. There is greater benefit to raw seeds and nuts than roasted, so shop for raw whenever possible.

This is a great list, and will yield fulfilling and tasty, healthful meals. I see G-BOMBS as an essential, fundamental fall-back position for our power pantry. When in doubts, reset to these six simple, healthful foods. Of course there will be healthy whole grains (brown rice, oats, quinoa) lean meats (poultry and fish), sauces and salsas and healthful condiments, and some low-fat dairy (like greek yogurt) to round out meals, but G-BOMBS provide an essential foundation for a healthful, non-irritating power pantry diet.

By the Way

You can check out Dr. Fuhrman's descriptions of G-BOMBS here:
      Dr. Fuhrman's G-BOMBS article
I love that he annotates all of his writings and research. Have any doubts in what he's saying? Then look it up - he's not shy about taking a confident, definitive approach to his wise counsel. 

Where's the Gluten?

1.22
Have you noticed the common dialog on diet-related issue in recent years? Prior to 5 or 6 years ago, almost no one talked about gluten or peanut allergies or the concerns that went with them. Now these are in regular usage and becoming topics for general discussion. I've shared in previous posts that it was in 2012 that Jennifer and I became aware of gluten and dairy as triggers for joint and muscle pain, and eliminating these from both of our diets has been an incredible relief and blessing. Literally, dairy and gluten free equals pain free; add these back in and back come the aches and pains.

While dairy is fairly easy to understand and control or eliminate in our food choices, gluten may be more difficult. So what is gluten, where does it come from, and if I limit or stop gluten-containing foods altogether, what can I eat?

Gluten is "a protein composite found in wheat and related grains, including barley, rye and spelt..." according to Wikipedia; and 'gluten' is from the Latin root that literally means glue. The proteins in gluten are what bind together in strands in dough to give bread its shape and texture. With air pockets created by yeast activity in dough, the dough rises, takes shape, and through baking, becomes bread. To avoid gluten, then, you need to avoid anything which has wheat, rye, barley, spelt, or any of their by-products or derivatives... and that can be a tall order.

Here is a comprehensive listing of sources of gluten from the Celiac Disease Foundation:

sources of gluten

It is reported that 1 in 133 people in developed nations has a sensitivity to gluten (and it should be noted that gluten issues are defined as a sensitivity, or intolerance to the proteins that form gluten, not an allergy.

If you decide to avoid gluten, you may be wondering what you will be able to eat, because it seems like wheat and gluten-containing foods are everywhere. Here are some grains you can eat which don't contain gluten proteins: corn, soy, millet, rice (white, brown, wild), some oats (there are trace amounts of gluten in plain rolled oats, so gluten-free oats must be sought to totally avoid gluten). Note well, though, that many multi-grain products contain wheat and/ or wheat derivatives, so you need to read labels carefully and be ready for corn, oat or rice products to also contain forms of wheat gluten.

Limiting or eliminating gluten from our diets may seem like a difficult process and a tall order. It is very doable, though, and when the creation of pain or elimination of pain is on the line, it is much easier to invest the effort in going gluten-free.

By the Way

If you're going to take on this challenge, I'd suggest doing it with a buddy. Have an interested friend or family member track progress with you, and go through the gluten-reduction or elimination as well. You'll have accountability to the process, and who knows, maybe you'll both find relief from joint pain and aches.

A Sensitive Issue

1.19
I first came across food sensitivity issues a couple of years ago when Jen was dealing with reactive arthritis. Before then, I hadn't thought there could be a link between food and health issues or reactions. Boy was I uninformed. As I've written in previous posts, Jen's joint and bone pains are caused by two main culprits: dairy and gluten. When she gets rid of those two foods, she is 99+% pain free. It is an amazing blessing that it has been that simple for her to get relief.

And the interesting part of that reality is that most arthritis sufferers world-wide could have the same beneficial results if they would just get rid of dairy and wheat. The proteins in those two foods (casein in dairy and gluten in wheat, barley and rye) are notorious for causing inflammation in various parts of the body, leading to pain. Eliminate the proteins (by eliminating or significantly limiting these foods) and you eliminate the pain.




It turns out that dairy and wheat are the top two of the most common food sensitivity triggers. Millions of Americans unwittingly bring pain and discomfort on themselves with every meal by consuming these two proteins. And they have four other close cousins, all of which are known as common triggers of inflammation and pain. Here's the whole list of top six food sensitivity causes:

1. Dairy
2. Wheat
3. Corn
4. Soy
5. Peanuts
6. Eggs

If you have unexplained joint and muscle pains, sluggishness, foggy thinking and poor memory, and pain and discomfort in your gut, there's a good chance you would benefit by limiting or eliminating some of all of these foods. The top two are the worst offenders, and all six together are wreaking havoc on western society.


So what do you do if you suspect you may be sensitive to these pain-triggering foods? Try a simple elimination diet: take the food out of your diet for a two week time frame, and see how you feel. Between day 8 and 10 you may feel the worst, but at about two weeks you'll have detoxed much or all of the pain-causing elements from the trigger food, and you'll emerge from the pain and sluggishness. If the food(s) in question are the cause, you'll notice improvement and relief in a day or two. Sometimes improvement is within hours.


If after two weeks of eliminating the food(s) you don't feel any better or different, then the food(s) in question obviously isn't the trigger of the pain. You can move further down the list until you've tested out all six as possible pain-initiators. 

If you suffer from regular aches and joint or muscle pains, maybe it's time to try a simple elimination diet for the top six food triggers. If you're like millions of other Americans, you are susceptible to one or more of the six food triggers, and you'll benefit by not eating that food any longer. Just like Jennifer continues to live pain-free by keeping away from dairy and wheat, you'll get relief. Happy eating!

By the Way

The pain-triggering foods I'm describing in this post are actually the cause of food sensitivities, not food allergies. Here's the difference. An allergy is an immediate bodily response due to contact with the offending food. The response is basically an anaphylactic reaction where our bodies seek to protect us from the irritant by an immediate, dramatic, whole-body response (causing swelling, fainting, vomiting, etc.). A sensitivity on the other hand produces its effect more slowly and subtly as a gradual reaction to the food trigger. So when you think food allergy, think immediate (acute), and when you think food sensitivity think gradual (chronic) in timing.