Q&A Monday: Gluten Free and Rotation Diet FAQ

Two weeks ago, I wrote an updated Rotation Diet Roadmap. It was long overdue. Since my initial rotation diet post two years ago, my inbox continued to brim with questions from patients new to the world of special diets, allergies, autoimmunity and food rotation. It was time to revisit the rotation diet, to answer frequently asked questions and include the new insight and research that has emerged over the past few years.

Yet, there is one frequently posed statement that I have yet to address. It appears in my inbox at least once per week:

"I can't."

I hear the word "can't" a lot. Whether it's a frustrated Mom whose hasn't figured out how to feed her allergy-ridden family yet, a busy business woman struggling to maintain her diet while on the run, or a patient fighting chronic illness who hasn't found a way to cook without exacerbating symptoms and fatigue...the statement is usually the same. "I can't do what the doctor is suggesting. I can't maintain a diet like this." Believe me, I empathize.

My response usually surprises emailers at first. I tell them, "Of course you can't."

You can't maintain a diet map that wasn't quite meant for you. But, that doesn't mean that you should give up on trying to formulate one that is. It also doesn't mean you should give up on the diet principles that your doctor has recommended you implement. Most times, it's not the diet that isn't working for your lifestyle or your body, it's the way you've tried to fit yourself into it. Diets are merely guidelines for how to eat healthfully. They don't acknowledge that we're all unique in our lifestyle choices, preferences, sensitivities and physical needs. Instead of trying to painstakingly change yourself and your life to fit into those guidelines, adapt them to fit you. So, change the word "can't" to "haven't". You haven't mastered the art of a gluten free diet, paleo diet, body ecology diet or rotation diet. But, that doesn't mean that you won't. I believe that you will, once you discover some tactics and master some alterations that allow one of these diets to suit you.

Your diet will eventually become second nature, a part of you and a part of your life that not only helps you feel better, but just feels right. Your diet will no longer feel like a daily battle, but will begin to feel like the very thing that provides you with the fuel to help you get through the day. Here are some answers to some frequently asked questions that might help get you started on that path.

Last Week's Gluten Free & Rotation Diet FAQ

My daughter's intestinal issues almost entirely clear up when we use the proper food combining principles in her gluten free rotation diet. But what do I pack in her lunchbox? I'm stuck without gluten free sandwiches! 

Sandwiches likely became a school lunch staple because they're quick and easy to put together on hectic school mornings. This is why venturing away from the trusty sandwich can be time consuming and a little overwhelming. So, I typically suggest utilizing leftovers from your previous night's dinner to send along for lunch.

Leftovers don't sound rotation diet friendly, but they can be. Instead of designating each day in your rotation as midnight to midnight, try noon to noon instead. That way, what you eat for dinner can safely be eaten again for lunch the following day. For example, "Day One" would be noon on Sunday to noon on Monday. "Day Two" would be noon on Monday to noon on Tuesday. Thus, if your body accepts eating the same food twice in one "day", Sunday night's dinner can also be Monday's lunch. Monday's dinner can be Tuesday's lunch. Whether you make a little extra quinoa or millet that you can send along in your child's lunchbox, or you utilize some leftover meat and veggies for a wrap, dinner's "extras" can make figuring out lunch a whole lot easier. If your child isn't into repeating meals or their allergies are too severe for same-day repitition, nut and seed butters are also a great staple for sending along as dips or spreads in a healthy gluten free lunchbox.

Day One: Sweet potato tots are a great kid-friendly side dish for dinner, but also make great leftovers for a gluten free lunchbox. You can stick to your food combining principles by pairing them with an egg free "mayonnaise" dip.

Sweet Potato Tots and if tolerated, Eggless Mayonnaise

Day Two: Egg and grain free Chicken Strips are often a staple in households that are gluten free and abiding by food combining and Body Ecology Diet tactics. They're a great main course for both kids and adults, and make a great school lunch paired with a dip like "no tomato" ketchup.

Popcorn Chicken and if tolerated, No-Tomato "Ketchup"

Day Three: Almond butter is often a lunchbox staple. You can utilize it as a spread on grain-free crackers, or as a dip for celery or granny smith apples. It's portable and if you use a brand like Massa Organics, it doesn't get dry or cakey. Recreate a nostalgic favorite by spreading it on Paleo Graham Crackers.

Paleo Graham Crackers and Almond Butter

Day Four: Grain-based gluten free sandwich bread may not be a proper food combination with nut or seed butter, but grain-free baked goods are! Utilize almond flour or coconut flour in gluten and egg free baked goods like muffins, biscuits or bread.

Eggless Coconut Flour Bread or Eggless Coconut Flour Biscuits with Sunbutter and Raspberry Jam

I'm trying to stick to a grain free diet and rotate as much as I can, but it's hard because I work and I'm never home. I need quick and portable ideas for lunch!


In the latest Rotation Diet Roadmap article, there are a few great recipes that are easy to throw together and travel well, such as the Avocado and Artichoke Heart Dip with Veggies, the Cabbage Wrapped Sandwich, and the Collard Wrap with Sweet Pea Hummus. Another travel-friendly option is salad, but you don't have to stick to lettuce. To add some variety and accommodate a rotation diet, try shredding kale, cabbage, beets, fennel or jicama to spruce things up. For travel friendly meals and snacks, you also may want to consider nut and seed butters that come in travel pouches; Artisana and Justin's Nut Butters are a few of the many companies that are now making their spreads portable.

Day One: Utilize vegetables as your "sandwich bread". Use zucchini as a "bun" for a burger, cucumber slices as "bread" for tea sandwiches, or greens and cabbage for wraps.

Cucumber Avocado Turkey Rolls 

Day Two: Salads are easy to toss in tupperware and typically travel well, but salad dressing can get tough when you have extensive food allergies and a need for ingredient rotation. In addition to standard salad dressing ingredients like olive oil, flax oil, grapeseed oil and lemon, try getting creative and testing out a Coconut Ginger Dressing on a salad with Asian influences. 

Paleo Japanese Salad (for poultry allergies, use beef)

Day Three: A number of nut and seed butter companies are now making portable pouches and travel cups for those on the go. Chop up some celery or a granny smith apple to dip in your pouch, or squeeze the contents on your favorite grain-free cracker.

Justin's Nut Butter Pouches with Celery, Granny Smith Apples or Paleo Crackers

Day Four: Yogurt and granola is a fast and easy meal that travels well and can be eaten as breakfast, snack or lunch. Most yogurts found in the grocery store are loaded with sugar and food allergens, but for a food allergy-friendly and "clean" yogurt try Tula's Cocoyo.

Homemade Paleo Pumpkin Seed Granola over Tula's Cocoyo

Stumped with how to map out your "special diet"? Write in, and perhaps we'll be able to work it out.

5 Lessons Illness Has Taught Me

I'm an unexpected student of the school of life. When illness is your teacher and healing is your homework, you have innumerable opportunities to feel things you never imagined you'd feel, see things you hadn't noticed, discover worlds others haven't acknowledged and learn lessons that most may never get to learn.

Sometimes it feels unfair, as the sting of these painful yet poignant lessons shake your perception and shift your reality in irrevocable ways. But, that's how you grow. When illness challenges your personal truths and physical plight reroutes your chosen path, you get the chance to meet who you truly are. Instead of holding onto the ideas of where you thought you were supposed to go, you have the opportunity to find and accept the place that you were always meant to be. Rather than living for tomorrow, you learn to live day by day or often minute by minute. You learn to value moments, because in the end, it isn't your dreams, your achievements or your awards that define your life- it's the moments that comprise it. The moments that make your heart happy, the ones that you share with others, where you meet, connect, experience, laugh, comfort, love, and allow your authentic self to just be.

These life-altering lessons have been difficult, but to have learned them leaves me grateful. They've lead me to discover that life isn't about searching for your purpose, it's about living in each moment's intent. When you do, your purpose finds you.

5 Lessons Illness Has Taught Me

1. Falling in love with the life that you dreamt for yourself prevents you from knowing who you are
today.

2. You don't have to love every aspect of your life, and it's okay to hope for a better tomorrow. But appreciate who you're with, what you do have, and who you are now. What's meant for you won't pass you.

3. Difficulty often provides opportunity, but it isn't handed to you on a silver platter. Once the door opens, you have to be ready and willing to walk yourself through it.

 

4. Fearing what tomorrow may bring doesn't make it any easier to face in the morning. It merely tarnishes the moments you were given today.

5. Sometimes healing isn't a matter of hanging on; it's often a matter of letting go.

 

This is post is part of the weekly Sunshine Sundays series. 

Revisiting the Rotation Diet: Incorporating Emerging Diet Tactics and Trends

"Gluten Free...Primal...Paleo...Autoimmune Paleo...GAPS...Body Ecology...Specific Carbohydrate Diet.....help! I have no idea what to feed my kid!"

I get a lot of emails from frustrated moms. They've typically put the kids to bed after a long day at the doctor's office, and have just begun the notorious "what do I feed my allergic child" google search. Both my befuddled immune system and I whole-heartedly empathize. But, I'll spare you the headache and let you in on a secret; Google doesn't know what to feed your family either.

That's where gluten free, allergy-friendly and diet-specific food bloggers come in. After you've left the doctor's office with an allergen list in hand and medical advice on the mind, you have some decisions to make. Reading the experiences, rounded up research and invaluable advice of those who have paved the way before you can be your saving grace. That's likely why my initial post on Restrictions, Rules and Diet Rotation has been the most visited article I've written thus far. It's given me the opportunity to connect with a number of individuals striving to heal and utilize food as medicine, and over the past two years since the article was written I've had the chance to connect with other writers and health educators to learn more about healing through lifestyle change.

Thus, in two years time I've adapted my own allergen-free diet to incorporate all that I've learned, and I've witnessed the forward strides in both myself and in others as we utilize emerging information and dietary tools. It's time to revisit Rules, Restrictions and Rotation, answer your questions, and bring you up to speed.

Where to Begin

As I noted in my initial post on Food Allergies and Rotation Diets, because our bodies are all so unique, we each come with our own unique set of sensitivities and symptom triggers. Food sensitivities span far beyond the allergies detected by conventional allergen blood tests. There are components to different food groups, such as gluten in grains, casein in dairy, sulphates, oxalates, glutamate, salicylate, lectins, nightshades (enough to make your head spin) that have the potential to trigger inflammation or exacerbate issues that the body may be contending with. The resulting reactions have less to do with a histamine response and more to do with an inflammatory cascade. Thus, it's useful to be seek out a practitioner who utilizes alternative means of testing, such as Autonomic Response Testing, ZYTO testing, Bioresonance Testing, or the like. They can test what you're body is sensitive to and what you're triggers are, and you can utilize the results to start mapping out your plan to heal.

Once you have your results in hand, starting with some wisdom from the experts is also a great idea. Nutritionist Donna Gates, Doctor Mark Hyman, Doctor Tom O'Bryan, and Doctor Datis Kharrazian are all fantastic resources that will arm you with information that will provide the insight and inspiration you'll need to continue to move forward.

New Insights to Incorporate - Looking Beyond Allergen-Free

In my initial post, I wrote about why eliminating gluten and allergens and facilitating food rotation helps heal a "leaky gut" as well as prevent the development of additional allergies. Yet over the years, I've discovered some research and associated tactics that have helped eliminate some stubborn symptoms and chronic issues that allergen-free rotation couldn't tackle alone.

Eliminating Beans/Legumes: Legumes are one of the highest dietary source of the anti-nutrient lectin. Lectin has the ability to degrade the intestinal lining, desensitize insulin receptors, and act as a toxin in the body, resulting in inflammation, pain and the development of disease. Grains such as rice and wheat are also significant sources of lectin, but some grains contain more than others, and lower lectin grains such as millet, quinoa and teff, can be soaked or sprouted to mitigate the issue. For more information on why you might want to avoid beans, check out J.D. Moyer's debate, Wellness Mama's informative article or the Body Ecology stance on the issue.

Remaining Nightshade Free: I remain nightshade free, which is now a tactic utilized in the Autoimmune Paleo Protocol to heal Leaky Gut Syndrome, ease arthritic pain and calm down autoimmunity. Recent research reveals that tomatoes are especially triggering, given that tomato lectin has the ability to rapidly permeate the lining of the intestines and enter the bloodstream far more quickly than other foods, therefore potentially exacerbating Leaky Gut Syndrome. For more information on nightshade avoidance, visit The Paleo Mom's article.

Eliminating Rice, the "Gluten Free Staple": Aside from rice (both brown and white) being quite difficult for the body to break down, it's also a known cross-reactor with gluten. This means that in addition to the body being unable to process the grain, it may also recognize it as gluten, and it may trigger the same inflammatory and autoimmune response that gluten would. This is why rice is not a grain included on the Body Ecology Diet. Much like wheat, it is also one of the grains with the highest lectin content. Unlike other more digestable gluten free grains included on The Body Ecology Diet, rice doesn't become much easier for the body to process after it has been sprouted or soaked. Many individuals who have gone gluten free and have continued on to eliminate rice experience a drastic improvement in gastrointestinal symptoms. Check out the Body Ecology website for more information.

Avoiding Onions and Garlic: Continuing to avoid onions and garlic has proven to be beneficial, as they have been identified as a personal symptom trigger, likely due to their high sulfite content. Sulfites have been known to trigger symptoms in those with asthma, "IBS", Interstitial Cystitis, and most importantly those with methylation cycle defects. For more information and a list of high sulfite foods, check out this link.

Food Combining: The benefits of utilizing food combining principles are profound. In fact, patients (including myself) have reported that after maintaining a diet with proper food combining, testing reveals an improvement in pacreatic function and levels of pancreatic enzymes, and patients often report a measurable decrease in pancreatic insufficiency, distress and related pain. The foundation of the philosophy is that protein and carbohydrates should never be eaten in the same meal, because the enzyme required to digest protein and the enzyme required to digest carbs cancel each other out and inhibit proper digestion. For more information on food combining guidelines, check out my initial article on Rules, Restrictions and Diet Rotation.

Five Days of Rotation: After 2 years of maintaining an allergen-free rotation diet (with no "cheating"!) and adjusting things based on emerging information, I've healed enough to no longer be sensitive to a handful of foods that I once was, and have therefore gained enough "safe" foods to rotate 5 days instead of 4. This is recommended for individuals with delayed gastric emptying or a lack of intestinal motility, because often times foods from "day one" have not been entirely eliminated from the body by day 4.

Two "Paleo Days" Per Week: I've found it to be beneficial to allow the body a break from sources of lectins by establishing two out of five days in the rotation as entirely grain free, "paleo days". One of these days follows traditional paleo guidelines, the other the Autoimmune Protocol. All other days contain gluten free grains, are properly food combined and utilize some of the Body Ecology principles. Since our bodies and our needs are varied and unique, sometimes healing doesn't happen until you blend the best of both worlds and figure out what's best for you. Working with a skilled practitioner who utilizes Autonomic Response Testing, ZYTO, or bioresonance testing can help in the process.

For more guidance and great recipes from knowledgeable food bloggers, check out The Paleo Mom for information on the Autoimmune Protocol (grain free, nut free, egg free, nightshade free, etc), The Detoxinista for information on food combining and a "detoxed" diet, The Food Lover's Kitchen for a recipe database that's searchable by allergen or special diet, The Daily Dietribe for recipes with minimal ingredients and many concoctions free of the Top 8 allergens, and Real Sustenance for easily adaptable recipes.

But...What's Left to Rotate? What Can I Eat?

Aside from symptom relief, improved bloodwork and gained strength, one of the best things about an allergen-free rotation diet has been the discovery of new foods and the establishment of new favorites. Here are some ideas on foods to explore and how to rotate them:

Healthy Fats

Day One: olive oil, almonds/almond butter
Day Two: grapeseed oil, pumpkin seeds/pumpkin seed butter
Day Three: coconut oil, sunflower seeds/sunbutter
Day Four: butter/ghee, avocado, flaxseeds, chia seeds

Animal Protein

Day One: turkey and chicken [if you are allergic to poultry, split up buffalo and beef]
Day Two: pork
Day Three:  buffalo and beef
Day Four: lamb

Carbohydrates and Starchy Vegetables

Day One: teff, amaranth
Day Two: quinoa, millet
Day Three: sweet potatoes, yams
Day Four: turnips, parsnips, sweet peas, lentils

Vegetables

Day One: cabbage, brussels sprouts, bok choy, radishes, asparagus,
Day Two: broccoli, cauliflower, kale, chard, okra
Day Three: zucchini, butternut squash, carrots, beets, jicama
Day Four: snow peas, green beans, artichoke, celery, celeriac, fennel 

Fruits

Day One: granny smith apples, fuji apples
Day Two: pears, apricots, plums
Day Three: blueberries, blackberries, raspberries
Day Four: bananas, figs

Okay, But...What's for Breakfast?!

One of the most popular issues that those on special diets or individuals with food allergies run into is the infamous morning meal. In an effort to address your morning woes, I've collected a few suggestions that may inspire you to get a little more creative with your breakfast dining. I've incorporated them into a mapped out rotation diet complete with recipes to get you started on your path to wellness.

All recipes listed are gluten free, soy free, yeast free, additive free, corn free, refined sugar free, nightshade free, legume free, nut free (aside from almonds), poultry free, citrus free, fish and shellfish free.

Breakfast

 

Day One: Pumpkin Pie Amaranth Porridge [for pumpkin allergies, use winter squash. omit maple syrup]

Day Two (a Paleo Day): Homemade "Grape Nuts" Cereal with Coconut Milk

Day Three: Chai Spiced Quinoa Porridge [also great with teff instead] 

Day Four (an Autoimmune Paleo Day): Create Your Own Breakfast Skillet [favorite: coconut oil, ginger, carrot, cauliflower beef "hash"] 

Day Five: Sprouted Quinoa Millet Waffles or Buckwheat Quinoa Pancakes [if quinoa is used on day 5, use teff on day 3]

Mid-Morning Snack 

Day One: Avocado Cucumber Smoothie

Day Two (a Paleo Day): Sweet Green Detox Smoothie

Day Three: Homemade Banana "Ice Cream"

Day Four (an Autoimmune Paleo Day): Homemade Berry Jello

Day Five: Cinnamon Vanilla Chia Seed Pudding

Lunch 

Day One: Zucchini Noodles with "Cream Sauce" with Carrot Ginger Soup

Day Two (a Paleo Day): Cabbage Wrapped Sandwich with Radish and Jicama Tabbouli [great with ground meat of the day in "cabbage cups"]

Day Three: Allergy Friendly Kitchari [minus the cayenne]

Day Four (an Autoimmune Paleo Day): Spaghetti Squash and Chicken [for poultry allergies, use pork]

Day Five: Collard Wraps with Sweet Pea Hummus and Millet

Mid-Afternoon Snack

Day One: Celery & Zucchini dipped in Avocado Artichoke Heart Dip

Day Two (a Paleo Day): Homemade Young Thai Coconut Yogurt

Day Three: Beet Chips and Kale Chips

Day Four (An Autoimmune Paleo Day): Roasted Acorn Squash Applesauce Cups

Day Five: Carrot, Parsnip, Turnip, Celeriac and/or Sweet Potato Fries 

Dinner

Day One: Fennel & Artichoke Hearts with  Herbed Burgers on Zucchini "Buns" [best with beef]

Day Two (a Paleo Day): Roasted Ginger Pork Chops with Roasted Cabbage Wedges

Day Three: Rosemary Roasted Turkey with Crispy Brussels Sprouts

Day Four (An Autoimmune Paleo Day): Lemon Thyme Lamb Chops & Roasted Green Beans

Day Five: Bison Stew with Mashed Cauliflower "Fauxtatoes"

Bedtime Snack

Day One: Browned Butter and Cardamom Carrot Pudding

Day Two (a Paleo Day): Soothing Bedtime Crock Pot "Noatmeal" topped with Almond Butter

Day Three: Homemade Flaxseed Crackers with Pumpkin Seed Butter [omit garlic and onions if sensitive]

Day Four (An Autoimmune Paleo Day): Comforting Sweet Potato Bone Broth Soup

Day Five: Granny Smith Apple dipped in Sunbutter

---

Happy Healing! And remember, we're all unique, so what works for one individual may not be right for another. Work with your practitioner, their tools and testing, and your own intuition to dictate what you or your family utilizes to nourish and heal.

Do you accept your diagnosis?

Well, I don't.

Last week, I acquired another medical label to add to my growing collection. Late Stage Lyme
Disease, Multiple Chemical Sensitivity, Mold Illness, Dysautonomia, Polycystic Ovarian Syndrome...

and now, "Hereditary Degenerative Autonomic Neuropathy".

And I don't like it. I'm unsticking this label and handing it back.

Every diagnosis comes with that turbulent time period where the patient wrestles with acceptance. Outlooks, plans, hopes and dreams must be changed, lifestyles must be reassessed, set and standard treatment protocols must be faced and often times our identities get lost amidst the shuffle. This time, I'm not doing it. In fact, I'm undiagnosing myself with everything. Patients with complicated chronic illness often wait what feels like a lifetime for their diagnosis. Well, I've come to find that I don't want one.

On my journey back to health, I've found that healing doesn't have to begin when an ailment is named. Striving for wellness isn't contingent upon the diagnosis of a disease. While I believe that it's important to identify what has gone awry in the body in order to right what's wrong, I don't believe that it requires a stigmatized label. It just needs acknowledgement and attention. Sometimes, these labels even hinder our ability to treat what needs attention because the stigmas and assumptions attached to them cover up the true underlying cause of illness. It shouldn't be a label that determines a treatment course, it is a patient's unique symptom set and individualized presentation of physical need. In most cases, no two patients will present the same way under the same medical diagnosis. So, I don't want to be another number that's been diagnosed. These labels aren't a "perfect fit" and I'm not going to try to mold myself and my life to fit into them. I'm just going to be....me.

No matter what we call the condition of my body, it doesn't change the way I'm going to treat it. We know that my G.I. tract has been compromised. Thus, I'm on a gluten free and allergen free diet. We know that I have thyroid issues, so I'm staying on thyroid medication. I have wonky mast cells- so mast cell stabilizers will still be on board. I test positive for numerous infections, which will continue to be addressed by herbal and alternative intervention. I've got a handful of genes that make it difficult to detox, so I'll continue to focus on detoxing and leading a nontoxic lifestyle.

And guess what? It's working. In three years time, I've gained more strength than most physicians and witnesses doubted I ever would. I continue to take (wobbly) steps forward, usually when we least expect them. Thus, I don't accept my new diagnosis. I don't believe that I have a progressive neurological disease and "that's that". This isn't the end, because I say so. I may not have a medical degree, but this is my body and I'm the one who lives in it. I've witnessed the ups, the downs, the failures and the success, and I have proof that this isn't "it".

I also choose not to believe in the word "degenerative". My body isn't degenerating. I don't believe that anyone's body has to. If someone tells you otherwise, look for a second opinion. Look for a third and fourth if you have to. I believe that if it worked once, it can work again. There's an answer out there to every question, and there's a solution to every problem; you just have to find it. It might take a lot of time, energy, work, and a good deal of pain, but it's out there. Depending on the situation at hand, striving for solutions can be a race against the clock. Sometimes I feel like that in my own case, but I've resolved on refusing to let time win. I try my hardest to focus on the moment and keep the finish line in sight, and to stop checking my watch.

I am not degenerating. I'm restoring. Striving for wellness isn't glamorous, and healing kind of hurts. But, I'm moving forward and I'm gaining ground. I'm also becoming who I was meant to be, someone unique that exists outside of the confines of medical diagnoses. The process isn't over until the fat lady sings or this skinny girl quits.

She hasn't yet.

Opportunity for Awareness: Infectiously Optimistic Lyme Disease Interview on BreakThru Radio

DJ Margaret of BreakThru Radio aired an interview with me this morning, March 28th, on optimism, Lyme Disease and finding hope in alternative medicine.

This would be a great opportunity to share your own stories. While I love being a voice for the Lyme community, I think it's important for the public to hear others' perspectives and unique experiences with this harrowing, complicated and controversial disease. The current statistics are staggering, and it has become undeniable that Lyme Disease is a rising epidemic. But it's opportunities like this that offer us a chance to put faces to the numbers, and remind the public that each addition to the growing Lyme Disease count is a valuable life that's been compromised. Awareness is currently our greatest hope for slowing down the growth and spread of this infectious disease.

So please, take a few minutes this morning to share your story through the comment section of DJ Margaret's post. But please don't forget to share how Lyme Disease has changed your life for the better- while this illness has the potential to turn a life entirely upside down, debilitate a body and shut innumerable doors, it also has the ability to reveal a whole new world, spark new relationships, and provide for unique and meaningful opportunities. Sometimes pain can be our greatest teacher, and it's darkest circumstances that encourage us to discover the light that we possess within.

Biology of the Blog: Infectiously Optimistic Interview on Lyme Disease, Alternative Medicine & Hope

Click here to listen to the interview. To bypass what's currently on air and listen to DJ Margaret's segment, click the triangular "play" button next to DJ Margaret's name. The interview begins around the 10 minute mark. To skip to 10 minutes, wait until the interview loads and drag the cursor in the right hand corner of the screen to 10:00.

Scroll down to the bottom of the page to leave a comment.

Thank you DJ Margaret and BreakThru Radio, for helping us raise awareness, and for giving me the opportunity to share some optimism. I hope that this morning, this interview touched a few individuals and perhaps ignited a light inside of a few dark tunnels.

Remember, wherever you go, no matter the weather, always bring your own sunshine.

3 New Favorite Food Allergy-Friendly and Additive-Free Finds

This post is part of IO's new Top Three Thursday weekly series. 

These days, even gluten free, "allergy friendly" products possess ingredient lists that look more like a laundry list of things found in a chemistry lab.

Xanthan gum...guar gum...Carrageenan...

Where exactly do these ingredients come from? I can't recall ever seeing a xanthan tree, and I'm quite certain that I've never heard of anyone needing to go home and water their carrageenan bush. When committing to an unprocessed, allergen-free diet, it's stealthy additives like these that hide amidst other ingredients on "all natural" labels that can sabotage our efforts to feel better and maintain a clean diet and lifestyle.

After a little digging and a whole lot of reading, it becomes clear that xanthan gum, guar gum, carrageenan and their mysterious relatives are anything but "natural". Typically used as thickening agents, they're crafted in a lab, most often extracted from ingredients that are either fermented, genetically modified, or take up a spot on the notorious "top 8" allergen list. Xanthan gum, arguably the most concerning of gluten free food additives, is derived from a combination of the fermentation process of the bacteria Xanthomonas Campestris and corn sugar (1,2). Combining the bacteria responsible for the black rot that occurs on cruciferous vegetables with the food that is most often genetically modified in our country sounds like a recipe for unpleasant side effects (2, 3). For many, it's just that. Xanthan gum has been associated with a variety of symptoms such as intestinal upset, bloating, dizziness, and intense head pain. If that isn't concerning enough, xanthan gum is processed using isopropanol, a neurotoxin, and has also been linked to a number of infant deaths (4,5). Needless to say, it won't be making its way into my mid-afternoon snack any time soon.

Neither will Guar gum or Carrageenan. Guar gum is derived from a legume, unsuitable for those with allergies to peanuts and other foods associated with the legume family. It comes from a plant that is a "cousin" to soy, and is often genetically modified as much of our country's soy is suspected to be. Moreover, Guar Gum has historically been used as a laxative, and has a history of triggering digestive upset, allergic rhinitis, breathing issues and asthmatic episodes (6). Guar Gum, Xanthan Gum and Carrageenan, all highly processed ingredients, develop a high glutamic acid content during production. Glutamic acid is likely responsible for the many adverse reactions to these additives, given that glutamic acid in excess is an excitotoxin, which not only cause a vast array of neurological symptoms, but cause systemic inflammation and dysfunction triggered by the glutamate receptors in organs and tissue throughout the body(7). In Carrageenan's case, a derivative of processed seaweed, documented gastrointestinal inflammatory responses have raised legitimate concern. In addition to being high in glutamic acid, in medical studies Carrageenan has also proven to depress macrophage activity and increase histamine, and has also alarmingly acted as a potent carcinogen in studies on rats(8,9). This isn't unlike the infamous additive MSG; Guar Gum, Xanthan Gum and Carrageenan have actually been suspected to contain MSG and are often produced in the same laboratory as the detrimental and highly toxic ingredient.

What is safe to eat?!

I like to focus on what is safe to eat rather than what isn't. Years ago I transitioned to an allergen-free and minimally processed diet, and when I did, I saw symptom improvement that made the commitment more than worth the effort. My rules of thumb for the few gluten free packaged items that I eat:

-If you can't pronounce it, don't eat it.
-If it's got more than 5 ingredients, be suspicious.
-If any of its contents spent any time in a laboratory, ditch it.

So, I'd like to celebrate 3 new gluten free, food allergy friendly, minimally processed finds:

Massa Organics Almond Butter

Almond butter has always been my hopeless addiction. On bad days, I often grab a spoon and look for happiness at the bottom of my almond butter jar. I almost always find it there.

This is why when well-known brand Artisana discontinued their additive and sugar-free roasted almond butter, I panicked. I had searched high and low for an alternative, but none of the local grocery or health food stores had one without added sugar, and most were processed on shared equipment with gluten and peanuts. That's when Massa Organics saved my day. I discovered them through an online search, and after emailing to inquire if they produced their almond butter in a peanut and gluten free facility (which they do!), I made my first order. Upon trying it, I fell in love. The jar's only ingredient is almonds, and they happen to be the creamiest almonds I've ever had.

 Tula's CoCoYo

 Before discovering Tula's CocoYo and CocoKefir, I had been disappointed by the coconut milk products offered in the grocery stores. Almost all canned and cartoned coconut milk contain guar or xanthan gum, coconut yogurts are loaded with sugar, and clean coconut kefir is a rarity. That's why it was refreshing to find CoCoYo, which isn't sweetened with sugar and only contains coconut meat, coconut water, alcohol-free vanilla probiotics cultures and stevia. It's raw and minimally processed, and even comes with a warning sticker that says "I'm alive!". It proved its point when I unscrewed the lid, and it greeted me with a small coconut explosion. After cleaning the coconut out of my hair, I tried some. It has a great flavor, and once you get used to its lively effervescence, it makes a nice and satisfying snack. 

Flax USA's Organic Golden Flax Seed  

Courtesy of Flax USA, I've recently discovered the versatility of flax. I initially decided to order from the admirable company because they only produce flax in their facility, so allergen cross contamination is non-existent. That's difficult to come by with most manufactured seeds and nuts. I first tested flax in a smoothie (after grinding it in my "magic bullet", which is necessary for the absorption of the seeds), and was surprised by the rich, nutty flavor. I then did a bit of googling (and pinterest-ing!) and found that flax is likely going to be my new favorite breakfast staple. Check out Raia's recipe for Creamy Pumpkin Flax Hot Cereal, Running on Vegan's Almond Flax Pancakes, and Make With Your Hand's Homemade Cold FlaxChia Cereal. Instead of adding xanthan, guar gum or carrageenan to your recipes...add flax! I'm convinced that flax can do anything.   

So, if you've gone gluten free and you're still plagued with unpleasant chronic symptoms, take a look at the ingredient list on your gluten free packaged foods. It might surprise you. But what may be even more pleasantly surprising is how you feel when you clean up your diet, ditch the additives, and consume real, whole, organic food.


1) https://blackbird-bakery.com/recipes.php?id=9892
2) http://rockinglutenfree.com/2011/05/29/want-to-know-what-x-stands-for/
3) http://www.celiac.com/articles/21710/1/Could-Xanthan-Gum-Sensitivity-be-Complicating-your-Celiac-Disease-Recovery/Page1.html
4) http://www.chicshadesofgreen.com/xanthan-gum-im-not-so-sure-about-you/
5) http://www.organicauthority.com/blog/organic/xanthan-gum-infant-deaths/
6) http://www.allallergy.net/fapaidfind.cfm?cdeoc=731
7) http://www.sailhome.org/Concerns/Excitotoxins.html
8) http://whattofeedyourkids.blogspot.com/2011/08/what-is-carrageenan.html
9) http://blog.healthkismet.com/carrageenan-cancer-health-inflammation

Top Three Thursday: Organic Products for Curly Hair

Confession: When I wake up in the morning, my hair resembles a full grown chia pet.

It's like magic. I go to bed with the curls tightly contained in a top knot, then...bam. I wake up with some serious hair.

Living an organic, chemical-free lifestyle whilst simultaneously trying to tame an afro can be quite the feat. When I initially parted ways with my chemical filled and fragranced hair products, I physically felt measurably better. But, my toxin-related symptoms were replaced with a fear that I would be forced to resort to walking around with a head of frizz, Hermione Granger style. I heavily doubted my hair's natural ability to hold its curl, especially without a load of salon and drug store product. I was convinced that my hair's natural tendency was to "fluff" rather than spiral.

But after a whole lot of trial and error (heavy on the error), I struck gold and found natural products that not only tamed my hair, but repaired the damage that years of gel, mousse and synthetic shampoo inflicted. The texture of my hair actually changed, and as my hair continued to detox, repair and remoisturize what conventional products had stripped, my curls softened. With my new organic products' help, it became quick and easy to remedy my morning "chia head", something that even with salon product used to feel like battling a beast. 

My Top Three Organic Products For (unruly) Curly Hair

Desert Essence Organics Fragrance Free Shampoo and Conditioner

When I first purchased shampoo from Desert Essence's fragrance free line, my intention was to buy a shampoo that was suitable for patients with Multiple Chemical Sensitivity.  I had no idea that it would be a perfect match for my curly hair as well. Before switching over, years of conventional and synthetic shampoo use had left my curls frizzy and pretty lackluster. Without product, they had a mind of their own. I began trying various organic shampoos that I thought might tame the tumbleweed-like mass of hair that occurred after air drying, but none of them helped. They either weighed down my curls and left them stringy and greasy, or they contributed to the fluff. That is, until I discovered Desert Essence. After just one or two uses, my hair actually started to curl without the use of any additional products. I could get out of the shower and let my hair air dry, and it would curl perfectly all on its own. But, sleeping on my head of curls and managing it without a shower in the morning was a whole different story. I was going to need some hefty product for that.

Innersence Organic Curl Control Cream and Finishing Spray

Innersence Organic is an incredible line. I didn't discover it until later in the game, when I found an organic hair dresser who solely uses and sells their products in her salon. Before I was introduced to Innersence Organic, I had resorted to using natural oils in my hair before bed to keep my curls under control. I hadn't found an "organic" mousse, gel or cream that was truly free of fragrance and chemicals. Unfortunately, there isn't set guidelines or aptly enforced and regulated standards for beauty products so we have to take it upon ourselves to be sure that our products that are labeled "organic" and "natural" actually are. You can use Skin Deep's Cosmetic Safety Database to check to see if your products truly are chemical free. Innersence Organic has a flawless, "toxin free" rating on the website, and actually produces great results. To wake up with curls instead of frizz, I wash my hair at night and let it partially dry, and before I wrap it in a bun I scrunch in some "curl control" and spray it with a few squirts of finishing spray. Depending on the weather, I wake up with socially appropriate hair. If climate isn't on my side, it just takes a little more water and finishing spray and my curls are good to go.

 Heritage Products Sweet Almond Oil 

Natural and organic beauty products can be pricy, so I like to break things up and preserve my products by occasionally using natural oils from Heritage instead. They double as a moisturizing hair treatment, and help repair damage from the sun, chlorine, hard water, hair dye and chemical-based synthetic products. Before trying sweet almond oil, I used olive oil or coconut oil in my damp hair before bed. Olive oil provided  a great moisturizing effect, but I found it to be too heavy and it weighed down my curls. Coconut oil was lighter and smelled great, but after sleeping on it the tropical smell morphed into a strange aroma and it made my curls oddly crunchy. Then, sweet almond oil entered the scene. Its high vitamin e content helps nourish the hair and prevent dryness and breakage, and can also treat a dry scalp. A little bit goes a long way, so if I run a dab of it through my hair at night, I wake up with shinier, more controlled curls in the morning that aren't weighed down by heavy product or oil.

Be sure to check out the Environmental Working Group's website for more information on organic products and cosmetic safety. Always check your products in EWG's cosmetic safety database before using them. Please also consider signing EWG's petition to reform cosmetic regulations. What's lurking in your shampoo bottle may surprise you- don't allow toxins to hide in your hair.

Feel Better Friday: Join Practitioner Byron White for a Complimentary Patient Teleconference

This past Wednesday afternoon, I found myself skimming through my inbox as I leisurely sipped on my daily medicinal "cocktail". After passing up a number of advertisements and obnoxious spam, my eyes locked on an email from Byron White Formulas. The title read, "BWF Presenting Complimentary Patient Teleconference Wednesday March 13". I didn't even have to open the email before fully committing to the event. Sign me up.

Coincidentally, at that very moment, I was sipping on a mug consisting of a couple of homeopathics and a few of my prescribed Byron White Formulas. I like to call it my "magic potion". Others might know it as my "liquid that smells like socks", but I like to think of my remedies a bit more affectionately. Byron White Formulas have been a part of my protocol for about 6 months now, and I have nothing but good things to report. They may be the most potent natural remedies I've ever taken, which can initially cause some physical upset as they address chronic infection and long-time toxicity, but they've lead to what I feel are meaningful improvements and symptom relief.

It's no secret that I'm environmentally sensitive. Most of us with chronic illness are. So, when I was prescribed Byron White's Envi-Rad, the prospect of improvement in EMF sensitivity and environmental toxicity was exciting. For someone that has acquired neuro-immune suppression and environmental sensitivities, living each day in a world that's becoming increasingly toxic is extremely confining. Living on another planet starts to sound like a viable option for symptom relief. I've often wondered if the only remedy for my allergy to earth is to become an astronaut.

After 6 months of taking a cocktail of NT-Detox and Envi-Rad, I've seen my level of discomfort decrease as my ability to physically tolerate more increases. I've seen improvements in head pressure, shortness of breath, vertigo and body temperature irregularities. For me, the combination helps symptoms resulting from attending challenging events, and shortens the length of consequential recovery.

But, we're all different. As Byron White has explained in past interviews, every patient has a unique set of issues and possesses a varying array of layers to their illness. This requires a unique approach to healing for each individual, and a protocol tailored to each body's specific needs. So, I urge you to join Byron White in a complimentary patient teleconference to find out more about his remedies, and what they may be able to do for you.

Visit his website here to sign up and for more information.

I hope to "see" you there, March 13th at 5:30 P.M. PST.

"What To Eat Wednesday" Wednesday: Sugarless Sweet Valentine's Treats

Sometimes, I feel as though I've lived three different lifetimes during my 23 years on this planet.

It's hard to imagine that 15 years ago I was sitting in a classroom with a bag full of folded Care Bear valentines taped to tootsie roll lollipops. I remember sitting there in my "jelly shoes" and pink t-shirt, feeling the butterflies flutter in my stomach as the boy that used to chase me around the playground handed me two lollipops instead of the standard one. It was extra exciting because one of them was cherry, my favorite.

Though I still remember Valentine's Day in elementary school pretty vividly, I barely remember what a tootsie pop tastes like. The last time I had something cherry flavored it was a fruit-enhanced "green smoothie", and I'm pretty sure there wasn't a tootsie roll hiding in the middle of the glass. 

 As a typical "90s kid", I didn't really think about what it might be that makes tootsie rolls so waxy, or why my lollipops had the ability to stain my tongue the colors of the rainbow.  I'm still not exactly sure what tootsie rolls are made of, but at this point I'm pretty sure plastic has to be one of the main ingredients. I wouldn't be surprised if the one that was at the center of my tootsie pop 15 years ago is still hanging out somewhere in the pit of my stomach.



15 years later, as I find myself drinking vegetables, snacking on seeds and considering fruit to be dessert, conventional candy just seems frightening. I don't even crave what I now know to be sugar-laden, genetically modified, chemical and preservative-filled "treats". In fact, I wouldn't touch them with a ten foot pole. Yet, I can't help but feel a sense of nostalgia when holidays roll around. What's Valentine's Day without the sugar, right?

Well to me, a handful of candy with its 15 seconds of nostalgia and notorious sugar rush isn't worth the cascade of detriment that follows it. For more information on sugar's link to our country's obesity, chronic illness and diabetes epidemic, check out Dr. Mark Hyman's article on high fructose corn syrup, author William Duffy's excerpt on refined sugar, and Dr. Mercola's collection of studies on artificial sweeteners.

If the staggering documented detriment of sugar and its substitutes aren't enough to drive you away, try entirely cutting it out of your diet for a while and let your body dictate your opinion. I can't even put into words how much better I felt when I completely eliminated sugar from my diet. I was a whole new girl.

...a whole new girl that was left with a few holiday predicaments. Thanksgiving with its pies, Christmas with its cookies, and...Valentine's Day. The day where the nation either expresses their feelings with gifted chocolate, or drowns their feelings by gorging on it.


So, I thought I'd put together a few sugar-free suggestions for your Valentine's plans, whether you're celebrating with your significant other or flying solo this year. Each recipe is free of sugar, corn, gluten and soy, contain no artificial ingredients, and most are paleo and/or vegan friendly.

Sugarless Sweet Valentine's Treats

The Raw Dessert Kitchen's Valentine Heart Cookies

grain free, dairy free, nut free, egg free

One Sweet Heat's Chocolate Covered Cookie Dough Cups

grain free, peanut free, egg free 

Real Sustenance's Cranberry Heart Linzer Cookies

grain free, egg free 

Detoxinista's Mounds Bar Truffles and Homemade Chocolate Recipe

grain free, dairy free, egg free, nut free 

Not Quite Nigella's Coconut Raspberry Fudge 

grain free, dairy free, nut free, egg free  

The Urban Poser's Vanilla and Raspberry Coconut Macaroons 

grain free, dairy free, egg free 

Wicked Good Kitchen's Almond Double Thumbprint Heart Cookies 
grain free, egg free, peanut free
 

Have a deceptively sweet Valentine's Day.

****

P.S.

Stay tuned for a new weekly series....

"Kitchen Messes" Monday- Sometimes my messes turn into successes. Other times, green drink ends up on the ceiling.

"Toxin Free" Tuesday- I have an addiction to "clean" snacks and an obsession with organic shampoo.

"Living Without" Wednesday- Because I've set out to prove that living organically and without food allergens doesn't mean you have to live without decent meals. I'm also an expert at figuring out "what to eat when you can't eat anything".

"Top Three" Thursday- I'm a big fan of lists.

"Feel Better" Friday- Over the past 7 years, I've acquired more information on health and alternative medicine than I can comfortably fit in my head. This is either impressive, or a little bit scary.

"Sum it Up" on Saturday- The week in review, from my (odd) standpoint.

"Sunshine" Sundays- Because wherever you go, no matter the weather, you should always bring your own sunshine.

A Food Allergy Friendly and Clean-Eating Thanksgiving Feast

Every Thanksgiving, my relatives gather in my Grandmother's kitchen where she's spent the afternoon preparing a classic Thanksgiving meal. It's almost as though they all know; just as the sun starts to set, dinner's ready. My family members begin to mull about the kitchen with wide eyes and growling stomachs, empty plates in hand. The kitchen window panes fog up as my Grandmother unveils the steaming hot dishes that she's peppered across the counter tops. Mashed potatoes with a pat of melting margarine, a roasted turkey stuffed with moist bread and trimmings, carrots caramelized in a brown sugar glaze, richly sweet candied yams, warm fluffy dinner rolls...

and the only thing that I can eat is likely the garnish.

For those of us with food allergies, holiday dinners can be a mine field. Nightshades cause your joints to ache? That rules out the mashed potatoes. Corn causes migraines? There goes the gravy and the stuffing. Poultry results in a full body rash? Clearly the turkey isn't safe. And if you avoid gluten and dairy, you should probably put your plate down and step away from the whole spread.

Yet even those who are fortunate enough not to possess a laundry list of food sensitivities are posed with a set of casserole dish-shaped challenges. Anyone attempting to merely maintain a clean diet may be hard pressed to actually find real food on their Thanksgiving table.

The green beans, which were once perfectly plump, lay in a casserole dish hidden beneath a thick mushroomy concoction (courtesy of Campbell's soup). The gelatinous substance hanging out on a serving platter has been dubbed "the cranberries", but it's suspiciously shaped like a tin can. Before being whipped with margarine and dressed with thick gravy, the potatoes were conveniently poured into a pot from a pocket-sized packet. And once the preparation process is nearly complete, it's difficult to tell the difference between the yams and the pie. Have a little sweet potato with your serving of syrup and sugar.

As Americans across the nation gather together with our loved ones to celebrate each other and acknowledge our gratitude for the nourishment we've been blessed with, why don't we actually nourish our bodies with true food? Food that came straight from the farm, not Souffer's stuffing factory. Often times, the purest food in an American Thanksgiving spread is being used as the table's decorative centerpiece.

Currently, 1 in 100 Americans are diagnosed with Celiac Disease(1). That's equates to over 3 million people with autoimmune reactivity to glutenous grains. Astonishingly, 1 in every 10 people have gluten sensitivity and associated immunological effects and inflamation(2). Yet, according to Dr. Mark Hyman, 90% of people don't know it. Many who have issues with gluten are undiagnosed, and struggle with chronic issues or have ascribed their resulting symptoms to something else. This means that at your Thanksgiving dinner table, odds are that one of your guests has likely been diagnosed as gluten intolerant, and a second guest may be sensitive but entirely unaware.

If that isn't reason enough to be aware of what you're serving this holiday season, consider these statistics: by the year 2050 Diabetes may affect as many as 1 in 3 Americans(3).Currently, 1 in 10 adults have diabetes, and the current associated cost to our country is $174 billion annually for diabetes care. Yet in the U.S., the majority of the country continues to consume a diet made up of primarily packaged and processed food. The average American consumes around 180 pounds of sugar every year(4).

Having a gluten free, allergy-friendly and unprocessed Thanksgiving dinner isn't equivalent to making a sacrifice or hindering your ability to eat the "real stuff". These dishes are the real stuff- uncompromised.

So, instead continuing with the trend and assaulting your invaluable body this Thanksgiving, show it some gratitude instead. Celebrate the nourishing food that we have access to by consuming it in its authentic form, sans the inflammatory ingredients. Your body (and your taste buds) will be grateful. You'll likely find that serving such a meal isn't as untraditional or uncomfortable as it sounds, because at the end of the day, you're still gathering around a table with your loved ones to enjoy a beautiful and delicious meal. The only difference will be the array of fresh and vibrant colors on your plate, and the lack of the notorious Thanksgiving "food coma" that takes place after it's consumed.

To make this nutrient-dense and food allergy friendly feast a reality, here is an assortment of Thanksgiving dish ideas that are gluten free, corn free, soy free, refined sugar free, poultry free, egg free, tree nut free, nightshade free, low sulfur (onions and garlic), organic and made up of entirely authentic and unprocessed ingredients:

Unprocessed Soups:

Ginger Sage Butternut Squash Pumpkin Soup

Carrot Ginger Comfort Soup

Paleo Pumpkin Soup

Acorn Squash Soup

Gluten and Egg Free Breads and Dinner Rolls:

Grain Free Savory Pumpkin Almond Twists

Body Ecology Cinnamon Biscuits

Sweet Potato Drop Biscuits

Grain Free Vegan Carrot Cake Muffins

Uncompromised Vegetables:

Thyme Roasted Vegetables 

Carmelized Ginger Carrots

Roasted Cauliflower with Crispy Sage 

Lemon Roasted Green Beans

Naturally Sweet Squash 

Butternut Squash and Anise

Acorn Squash with Cinnamon Butter

Butternut Squash with Homemade Spiced Marshmallows

Roasted Acorn Squash and Brussels Sprouts

Poultry-Free Main Entrees:

Paleo Roasted Lamb Steak over Cauliflower Mash

 Sirloin Rolls with Fennel and Brussels Sprouts

Gingery Roast Pork with Thyme

Pork Chops with Sweet Potato and Fennel Hash

Vegetarian-Friendly Main Entrees:

 Roasted Golden Beet and Millet Salad 

Lentils with Fall Roasted Vegetables 

Grain Free Sweet Potato Linguini 

Brown Rice Pasta Penne with Cauliflower and Squash

Nightshade-Free Mashes:

Basic Cauliflower Mash

Savory Sweet Potato Mash

Creamy Parsnip and Turnip Mash

Coconut Carrot Mash

Uncandied Yams:

Buttered Baked Sweet Potatoes 
Maple Sage Hasselback Sweet Potatoes 

Sweet Potatoes with Apple Butter

Baked Spiced Yam Rounds 

Glutenless Grains, Stuffing and Sides:

Millet Stuffed Artichokes
Acorn Squash with Cranberry Apple Stuffing

Roasted Beet and Fennel Salad
Autumn Quinoa 

Sugar and Alcohol-free Clean Drinks:
Alcohol Free Cranberry Ginger "Hot Toddy"

Pumpkin White "Hot Chocolate"

Paleo Pumpkin Chai Tea Latte

Sugar Free Ginger Ale

Diet-Friendly Desserts: 
Paleo Pumpkin Pie 
Gluten and Dairy Free Blueberry Pie

Grain Free Vegan Pumpkin "Cheesecake" Pie

Pumpkin Butter Stuffed Cinnamon Sugar Cookies

Happy, healthy Thanksgiving!



1) http://www.huffingtonpost.com/dr-mark-hyman/gluten-what-you-dont-know_b_379089.html
2) http://paleozonenutrition.com/2010/06/26/how-gluten-makes-1-in-10-people-sick/
3) http://usatoday30.usatoday.com/yourlife/health/medical/diabetes/2010-10-22-1Adiabetes22_ST_N.htm
4) http://www.kitchentablemedicine.com/how-much-sugar-do-americans-consume-each-year-each-day/