MANY PATIENTS ASK these diet-related questions when getting started on the path to UltraWellness:
If I’m working to control my blood sugar, are breads, grains and fruits still OK to eat?
Dietary changes for blood sugar control will vary from person to person depending on their particular condition. In general, choose whole grains in their least processed forms whenever possible. For instance, approximately a half-cup cooked serving of brown rice or quinoa is fine for most. Baked products, such as bread, pasta, or cookies, are made from grains that are ground to produce flour and are digested more quickly. When choosing these, go for whole-grain varieties without added sugars and portions of no more than 1 slice bread or 1 ounce pasta to help to avoid a sharp rise in blood sugar levels. Including a protein and/or fat with the carbohydrate will also minimize the rise in blood sugar.
I’ve made dietary changes, but now I’m constipated. What can I do?
You may have added fruits, vegetables, legumes, and whole grains to your diet, which increases the fiber you’re getting each day. When increasing fiber, it’s also important to drink enough water to keep things moving. Make sure to drink adequate fluids throughout the day. Movement helps too, so follow your doctor’s or nutritionist’s advice about adding exercise into your day.
Which natural sweeteners do you recommend?
It’s important to remember that no matter the form, sugar is sugar. All sugars are simple carbohydrates and will raise your blood sugar levels. That means it is important to use sugars in moderation. Questions remain about the prudent use of many natural sweeteners-from agave nectar to stevia. Some natural sweeteners do have a higher nutritional value providing antioxidants and other nutrients. If you want to choose one, try raw local honey. Honey has small amounts of essential minerals, as well as antioxidants and antimicrobial properties. Plus, research shows that honey acts as a prebiotic, which means it may promote the growth of beneficial bacteria in your gut.
Should I worry about the saturated fat in coconut oil?
Coconut oil has been used safely in many cultures for a long time. It has antimicrobial properties, is fairly heat stable, and contains no cholesterol. Coconut oil is also made up of medium-chain triglycerides (a component of fat), making it more easily absorbed than many other fat sources we eat. Debate surrounds recommendations for using coconut oil because much of its fat is saturated, a type of fat that may raise LDL (“bad”) cholesterol levels. No matter the food source, it makes good nutritional sense to limit your daily saturated fat intake to less than 10 percent of total calories (22 grams per day on a 2,000 calorie diet). Choose healthy, unsaturated fat sources like olive oil, nuts, fish, and avocado to fill out the rest of your dietary fat intake.
I’ve been doing more exercise and/or saunas and sweating a lot. Should I be consuming anything in addition to water afterward?
You lose both fluids and minerals (electrolytes) in sweat, and it is important to replace both. E-Lyte, which is available in our online store, can be added to water. Many people enjoy coconut water as a natural electrolyte replacement. Because coconut water is low in sodium, it is best to also consume a snack with some sodium in it after a hard workout or the sauna. If you have further questions or want to hear about additional products that are available, speak with your nutritionist or doctor.
Food Sensitivities and Special Diets
Which grains are gluten free?
This is a list of grains that are gluten free in their pure form (or when ground into flour). Always check any product package to see whether any gluten-containing ingredients may have been added to a food.
- Amaranth
- Buckwheat
- Corn
- Millet
- Oats (if certified gluten free)
- Quinoa
- Rice, all forms
- Teff
Which additional flours and ingredients can I use for baking if I am following a gluten-free diet?
- Arrowroot
- Bean or pea flours
- Flax seed
- Mesquite flour
- Montina flour
- Nut flour and nut meals
- Potato flour, potato starch
- Sago
- Sorghum flour
- Soy flour
- Tapioca (manioc, cassava, yucca)
- Xanthan gum
What’s the difference between gluten sensitivity and celiac disease?
Celiac is an autoimmune disease in which consuming gluten (a protein found in wheat, barley, rye and some other grains) causes intestinal damage and other health problems. A spectrum of negative reactions to gluten exists, so you can have some level of sensitivity even if you do not have celiac disease. If you suspect you are sensitive to gluten and have not yet been tested, speak with your doctor or nutritionist about testing to help rule out celiac disease. Then you can try eliminating it from your diet completely and monitoring any changes in how you feel. Then, discuss your experience with your doctor or nutritionist to determine whether you should reintroduce any amount of gluten into your diet.
Now that I am on a gluten-free diet, how can I make sure to get enough fiber?
Some processed gluten-free products are made from refined grains and offer little fiber. But you can get plenty of fiber by using whole, gluten-free grains, plenty of fruits and vegetables, legumes and nuts and seeds to form the basis of your meals and snacks.
I’m eating a gluten- and dairy-free diet, and I’ll be traveling in the next few weeks. What are some strategies I can use to stick to my plan?
Call ahead to your airline or cruise line to see whether you can order special meals while traveling. If you’ll be staying in a hotel, ask for a room with a refrigerator and/or microwave so you can purchase safe foods at a nearby grocer and store them. Some hotels that do not normally have refrigerators in rooms may have a mini-fridge available for your use if you indicate a medical reason. Even with plans like these, it’s important to bring non-perishable foods in case you find yourself without access to gluten- and dairy-free meals. Try a dairy-free protein powder, nuts, seeds, and gluten-free cereals portioned into plastic bags, as well as fruits that are easy to transport (apples, pears, oranges, etc). If you’ll be dining out, search for restaurants that have gluten-free meals by zip code at www.glutenfreerestaurants.org.
I just received my food allergy results. Do I need to stop eating all of the foods listed on the sheet?
Deciding which foods to remove from your diet and how to add foods back in is an individualized process. Speak with your nutritionist before making any changes.
I know I’m sensitive to a food, but it didn’t come up on my IgG food allergy results. Should I avoid it?
If you know you react to a particular food, you should avoid it. You may have a different type of reaction or sensitivity to the food that the IgG test cannot detect.
My doctor is treating me for yeast. Are there foods I should avoid?
There are different levels of food restriction when treating yeast with dietary changes. The most important change is to avoid simple sugars, such as fruit juices, added sugars, candy and refined flour products. Some plans are more detailed and involve restricting grains, fruits, certain vegetables, and yeast-containing foods, but the amount of restriction that’s necessary depends on the person. Setting up an individualized food plan to complement your treatment for yeast is a process that should be discussed further with your nutritionist.
The UltraSimple Diet
I feel so good on the UltraSimple Diet. Can I continue it for longer than the recommended period of time?
It is OK to continue the UltraSimple Diet for up to 3 months. At that point, you want to introduce more nutritional variety into your diet. For further direction on making this transition, speak with your nutritionist.
I completed the recommended length of time on the UltraSimple Diet. What should I do now?
This is an important time to speak with your nutritionist. The transition off the diet should be controlled and systematic. There are two main reasons for this. If you add too many foods back into your diet quickly, you may feel quite ill. Also, you will not be able to determine which foods may be related to your symptoms. Your nutritionist will help determine the order and timeline of food introduction with you.
Supplements
I’m ready to start my supplements. Can I start all the ones that are listed on my supplement plan?
We always recommend that you begin one new supplement at a time. The order indicated by your nutritionist at your initial appointment is the best order to follow. Also, leave about 2-3 days between starting each supplement. This will help you monitor any possible reaction from a single supplement.
I just started experiencing gastrointestinal distress. Could it be a negative reaction from the supplement I just began?
It is possible. To check, stop taking the last supplement you added into your regimen. See if your symptoms resolve. If they do, begin taking the supplement again and see if your symptoms return. If your symptoms return, contact your nutritionist or nurse about adjusting the supplement.
I just received my probiotics in the mail, and the ice pack with them was no longer frozen. Will they still be effective?
The probiotics we recommend are fairly stable at room temperature, so the ice pack is there as a protective measure. As long as the package wasn’t heated for an extended period of time, the probiotics are still viable. Keep them stored in the refrigerator to extend their potency.
Is magnesium stearate a safe ingredient in supplements?
There is always a chance you could have an unexpected reaction to any ingredient, but there’s no evidence to suggest that magnesium stearate in particular is harmful.