Getting Started With an Autoimmune Paleo Diet (AIP)

In view of the recent surge in lifestyle diseases, many of us have begun to understand the role of a healthy diet. It has been proven time and again through several research papers that a healthy diet is of primary importance when restoring your health back to normal while dealing with a chronic illness. Here I specifically talk about one such diet, the autoimmune paleo diet (AIP). There could be several reasons why this particular diet was prescribed to you, or maybe even chosen by you without any recommendation. Either way, if you feel the transition to this diet from your years and years of unhealthy diet is a challenge, some basic tips can undoubtedly be helpful.

Keep the list handy

Whether you are working with a healthcare professional, or relying on the internet search, you definitely would encounter the list of food items to avoid in an AIP diet. Take a print out of that elaborate list (the more elaborate the better), and pin it up somewhere in your kitchen, brightly visible. This way, when you are just beginning with your diet, you can quickly refer to the list before you prepare a meal or go grocery shopping.

Fix a routine

Although the choice of food items is quite limited in an AIP diet, it might be overwhelming to cook with such fewer items. For example, you might have had a dish made with butter forever, and you cannot even imagine what you would do if you had to make it with coconut oil, and you might think of giving up. To avoid this, it is important at the very beginning to fix up recipes and dishes for all the meals of your day. It may seem repetitive at first, but it would help you ease into the diet before you think of experimenting further with the handful of ingredients.

Create your own recipes

It is not difficult to find a wealth of information on AIP-based dishes, whether online or offline. Now that this type of diet is gaining popularity, the food world is getting richer in its collection of AIP recipes. However, it is important to listen to your conveniences, mainly, your local grocery store. For example, do not just jump into plantain pasta if you had loved pasta in the past, and came across a recipe in an AIP book. Think about the ingredients – are they available locally? Think about the convenience – will you be able to spend the time and the effort required behind the dish? And lastly, think about your own taste buds – just because someone else likes a plantain pasta does not mean you would as well. It is a good idea to understand what ingredients you have in hand, how they taste for you, and how you can modify your existing recipes to fit the new recipes without compromising too much on time, effort, and taste.

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What Vegans Should Know About B12

Symptoms of B12 Deficiency

Clinical deficiency can cause anemia or nervous system damage. Most vegans consume enough B12 to avoid clinical deficiency. Two subgroups of vegans are at particular risk of B12 deficiency: long-term vegans who avoid common fortified foods (such as raw food vegans or macrobiotic vegans) and breastfed infants of vegan mothers whose own intake of B12 is low.

In adults typical deficiency symptoms include loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, poor memory, confusion, hallucinations and personality changes. Often these symptoms develop gradually over several months to a year before being recognized as being due to B12 deficiency and they are usually reversible on administration of B12. There is however no entirely consistent and reliable set of symptoms and there are cases of permanent damage in adults from B12 deficiency. If you suspect a problem then get a skilled diagnosis from a medical practitioner as each of these symptoms can also be caused by problems other than B12 deficiency.

Infants typically show more rapid onset of symptoms than adults. B12 deficiency may lead to loss of energy and appetite and failure to thrive. If not promptly corrected this can progress to coma or death. Again there is no entirely consistent pattern of symptoms. Infants are more vulnerable to permanent damage than adults. Some make a full recovery, but others show retarded development.

The risk to these groups alone is reason enough to call on all vegans to give a consistent message as to the importance of B12 and to set a positive example. Every case of B12 deficiency in a vegan infant or an ill informed adult is a tragedy and brings veganism into disrepute.

Is There a vegan alternative to B12 fortified foods and supplements?

If for any reason you choose not to use fortified foods or supplements you should recognize that you are carrying out a dangerous experiment – one that many have tried before with consistently low levels of success. If you are an adult who is neither breast-feeding an infant, pregnant nor seeking to become pregnant, and wish to test a potential B12 source that has not already been shown to be inadequate, then this can be a reasonable course of action with appropriate precautions. For your own protection, you should arrange to have your B12 status checked annually. If homocysteine or MMA is even modestly elevated then you are endangering your health if you persist.

If you are breast feeding an infant, pregnant or seeking to become pregnant or are an adult contemplating carrying out such an experiment on a child, then don’t take the risk. It is simply unjustifiable.

Claimed sources of B12 that have been shown through direct studies of vegans to be inadequate include human gut bacteria, spirulina, dried nori, barley grass and most other seaweeds. Several studies of raw food vegans have shown that raw food offers no special protection.

Reports that B12 has been measured in a food are not enough to qualify that food as a reliable B12 source. It is difficult to distinguish true B12 from analogues that can disrupt B12 metabolism. Even if true B12 is present in a food, it may be rendered ineffective if analogues are present in comparable amounts to the true B12. There is only one reliable test for a B12 source – does it consistently prevent and correct deficiency? Anyone proposing a particular food as a B12 source should be challenged to present such evidence.

A natural, healthy and compassionate diet

To be truly healthful, a diet must be best not just for individuals in isolation but must allow all six billion people to thrive and achieve a sustainable coexistence with the many other species that form the “living earth”. From this standpoint the natural adaptation for most (possibly all) humans in the modern world is a vegan diet. There is nothing natural about the abomination of modern factory farming and its attempt to reduce living, feeling beings to machines. In choosing to use fortified foods or B12 supplements, vegans are taking their B12 from the same source as every other animal on the planet – micro-organisms – without causing suffering to any sentient being or causing environmental damage.