Paleo Autoimmune Protocol Print-Out Guides

SIBO and Its Potential Underlying Causes

The most notable outcome of hyperthyroidism is death. The refined Organic stuff NOT hydrogenated.. Daily coffee enemas are now a central part of all development programs. Asking because actual peas would provide a non-animal form of protein, which folks like myself might prefer. Nine years ago I had my thyroid removed due to cancer, once the pathology came back we discovered I had had Hashimotos as well. The green apples were all I thought was sugar. I literally felt euphoric after giving up grains!

SIBO Treatment: Antibiotics or Diet?

Grains and legumes should never be consumed. Dairy of any kind even grass-fed ghee which can still have trace lactose and dairy proteins!

This may be true for the rest of your life. In addition, if you have an autoimmune condition, you should completely avoid: Struggling with endometriosis, thyroid disorders, PCOS, fibromyalgia or autoimmune diseases? Join me to gain the best secrets and practical strategies for healing! Save your seat for free! There is also some evidence that hormonal birth control can contribute to hunger and digestive hormone disregulation, leading to inflammation. However, you may wish to address the other elements in this post before going off birth control, depending on your personal circumstances.

Terry Wahls lays out a very convincing argument for increased vegetable intake. Her focus is on eating vegetables from four main groups: Wahls recommends eating 3 cups per day of each of green veggies, colorful veggies and sulfur-rich veggies as well as at least once serving per week of seaweed. Meat quality is very important as this profoundly impacts the types of fat that you consume.

It is extremely important to be mindful of your omega-3 to omega-6 fatty acid intake ratio, aiming for between 1: The best way to do this is to ensure that all of your meat, poultry and fish comes from grass-fed, pastured or wild sources.

Oily cold-water fish like salmon, mackerel, sardines, herring, kipper, anchovies, trout, fresh tuna, and carp should be consumed at least three times per week for their high omega-3 content, easily absorbed protein, vitamin D and selenium content. Grass-fed meat also contains Conjugated Linoleic Acid CLA , known to reduce inflammation, promote healing and even fight cancer. My post on the importance of grass-fed meat contains some suggestions for incorporating it into your diet in a budget-conscious way.

It is also extremely helpful to incorporate organ meat into your diet at least twice per week due to its high nutrition density including some amino acids, vitamins and minerals that are not as concentrated in muscle meats.

It is also more important to eat organic produce as much as possible. Autoimmune conditions are also typically associated with disruption of normal gut microflora, often including Small Intestinal Bacterial Overgrowth SIBO.

For individuals with suspected or confirmed SIBO, avoidance of starches and sugars other than monosaccharides like glucose and fructose is very important read my post Fruits and Starchy Vegetables with Small Intestinal Bacterial Overgrowth for a list of which starchy vegetables are okay and which to avoid , although this is one aspect of the autoimmune protocol which is highly individual.

Some people do extremely well with the inclusion of starchy vegetables in their diet. For those with gut dysbiosis any condition in which the type, amount or location gut bacteria are not normal , it is also important to help repopulate the gut microflora by eating raw fermented foods like sauerkraut, coconut milk kefir, or kombucha or taking a dairy-free probiotic supplement. Others will need to limit themselves to cooked vegetables, which are typically easier to digest.

Healing the gut becomes very important. I highly recommend consuming bone broth , organ meat note the caution against consuming liver initially described above , oily fish , and coconut oil on a fairly routine basis as well as making sure that you are getting adequate vitamin D, whether you are taking a supplement, food sources like liver and fish, or spending lots of time outside.

Note that coconut oil does not contain the phytic acid or inulin fiber both gut irritants that other coconut products contains a little coconut is typically tolerated, but I urge caution. Stress management is very important and I highly recommend doing at least one of the following: And I cannot emphasize enough the importance of getting lots of good quality sleep. Aim for hours of sleep in a cool, pitch-black room, preferably waking up without the use of an alarm.

It may help both stress hormone regulation and improve sleep quality to drastically reduce your caffeine intake. Aim for no caffeine if you can. It is also very helpful to drink plenty of water and to make sure you are consuming enough food. I know from experience that this is a very challenging task. I know from experience that this increases your food budget although perhaps this can be negated by decreasing your medical expenses. I try and focus on the delicious foods that I do get to eat.

I try and focus on the fact that I have a strategy for improving my health that is far more powerful than any prescription medication Note that in many cases you will still need to be on prescription medications although you may be able to reduce your dose. Please work with your doctor on this one! And, compliance gets easier once you start to see improvement.

Are these restrictions for ever? Some may be and others might be successfully reintroduced after you see improvement in your symptoms. What foods you can reintroduce when if highly individual and will be the topic of a future post. Xero Shoes let you feel the ground, recruit more of the muscles and nerves in your feet and follow a more natural movement pattern!

Award-winning public speaker, New York Times bestselling author and world-renowned health expert, Dr. Sarah Ballantyne, PhD aka The Paleo Mom believes the key to reversing the current epidemics of chronic disease is scientific literacy.

She creates educational resources to help people regain their health through diet and lifestyle choices informed by the most current evidenced-based scientific research. The paleo Mom's FREE Member's Area provides an epic collection of absolutely free e-books, exclusive recipes, guides, videos, and discounts! I have Celiac Disease and I have to say that eggs and nuts are very tough to stop eating. I do buy raw nuts, then soak them overnight and roast at low heat.

Graves disease is my problem opportunity? I feel much less fatigued and am rebuilding just a little muscle. The bad news is my goiter seems to be getting bigger. I have a huge salad almost daily with my protein for lunch, and it includes arugula, spinach, chard. I hope eliminating these foods will help. Thanks for all the help you provide. Thank you for posting all of this information on one handy site.

Hi Andrea, Sorry to hear about your health issues. Or would you say once an auto-immune disease, always an auto-immune disease? Or would it depend on the disease? Clearly, her thyroid is wonky. Can she then reintroduce foods slowly? In principle, your body should stop making antibodies against itself after 6 months or so but it can take up to 2 years of strict diet to heal the gut, then 6 months after that to stop making antibodies.

Unfortunately, there is no good metric for when the gut is fully healed and antibodies are no longer being made. But I do think that if she follows the autoimmunity protocol and can get to the point of not needing any medication, then she can carefully play around a bit with small amount of nuts and eggs and see how she does. This is a great post compiling this important info!

I have been Paleo AIP since January and have seen encouraging progress with Ulcerative Colitis, enthesitis and liver enzyme numbers going down. I had some intentional and some unintentional forays off that track recently and I am seeing that it was too much, too soon.

I hope one day to have a healed gut that tolerates Paleo-approved foods like delicious poached pastured eggs with coconut oil again… oh yum!

I have the exact same struggle with the temptation of nuts, seeds, eggs and tomatoes in my house. My best blood results for Hashimotos was after 30 days strict auto-immune protocol. The exception was cocoa. I have cocoa in hot water with a little coconut milk I then added back some foods — a little dairy, too much wine, eggs and tomatoes. Things with my thyroid went backwards! On the other hand all my joint issues mild auto-immune have gone and stayed away with the standard Paleo diet.

I think he said alcohol may be tolerated but not more than 10 grams that is one small glass wine. May I just say how jealous I am that you have met Mat Lalonde! The trick is to figure out how much of what you tolerate. For myself, it still feels like a moving target, but I hope I eventually can partake in some of these foods without paying for it immediately! How would you know how strict you need to be? Does having more than one autoimmune disease make it more difficult to heal? Why should you avoid eggs??

I do 4 eggs for myself in the morning and, excepting the last 2 days, am not hungry until noon a good hr span. Cordain has suggested limiting eggs to 6 per week for everyone.

Some people do tolerate the yolks well, though. I would just go by how you feel. Or you could try leaving them out for a month or two and see if you do better. Now, I typically have meat pastured pork sausage or leftovers for breakfast to help keep me full until lunch. I was hoping for more of the why rather than the what. Everyone is different and has different issues. Switching to pastured meats, removing sugar and getting at least 30mins of sun has done the most to relieve my symptoms.

I can only have about one serving a day not the recommended three cups. Since pain is part and parcel of my illness ditching pain meds is out of the question also. Kinda stuck between a rock and hard place on that one. Thanks for your comment. I had to lay out the foundation before I can get into the nuances and details. As for the cruciferous veggies, sounds like you may have a FODMAP sensitivity which basically means you get alot of gas etc.

My husband does too which makes it tougher, for sure. Have you tried sauerkraut? And if raw grass-fed milk seems to help, I would definitely leave it in your diet. If you could do a future post on it I would love to learn more about it. I love cabbage, brussel sprouts and broccoli I just have to keep the portions small.

I want to start sneaking sauerkraut juice into my food to help with my digestion but I have to take things slow since I have to monitor changes for adverse reactions. Over the last six months I have made huge changes to my diet. I seem to have settled into a Primal style diet as a happy compromise.

Quite interesting and possibly contains the links between gut health and skin and brain health. Have u tried curcumin for pain? Terry naturally has two products that are getting people off narcotics. I know raw cruiferous veggies can be bad for those with thyroid issues, but what if those foods are cooked? Unfortunately, they are some of my favorites!

I need to ammend that answer. I have now read some good info that cooking foods substantially decreases the goitrogenic activity of the various compounds in those foods. I have Graves disease and limit cruciferous veggies to maybe once or twice a month, and always cooked. That way I can occasionally enjoy them. But there are so many other tasty veggies I feel why run the risk of jacking up my thyroid? I would really like start this diet. Basically where your antibodies are destroying the cells that make insulin or something like that.

Anyway, do you have any links to scientific research on if this diet really helps or whatever? He wants to be told by a doctor that I need this extreme of a diet change. Any help would be much appreciated. What kind of Naturopath or whatever should I look for that treats autoimmune diseases? I think that the evidence for using Paleo to effectively treat autoimmune conditions such as celiac is still mostly anecdotal basically, thousand of people have tried it and found it helped.

As far as I know, this is the first prospective study done using Paleo to treat autoimmunity. A really good resource for finding a physician to help is the Paleophysiciansnetwork. Cathy, please tell your husband that whatever works is the goal. No MD had a diagnosis. After I got off dairy, gluten 6 months , corn and sugar, I improved physically and mentally so much that I got off of anti depression and anti anxiety meds and was immediately happier.

Alternative medicine is where that expertise lies. Remember how careful you what to put in your gas tanks? So we are on our own. Hallelujah for websites like this one!!!!!!! I had to figure this out by myself after consulting with 6 gastroenterologists and etc. I wish I had committed to this version of diet from the beginning and not cheated. I have been reading your blog for about 5 months and now I read this: I am wondering now what the heck I am going to eat for breakfast!

I really appreciate this article. And I usually have some veggies and berries on the side. I love having shrimp for breakfast. Eating fish for breakfast is common in other parts of the world. Being English kippers were always a breakfast option.

I do think you could use coconut flour and I just bought some pumpkin flour to play with which should be okay. I hope this helps! I love how informative your posts are! What about the GAPS diet protocol for gut healing? Also, I have severe seasonal allergies that are now year-round. That is the only autoimmune condition I have as far as I know. Would you consider that a reason to do the autoimmune protocol or are we talking about more severe conditions? I think GAPS-intro is awesome.

I think that if you have seasonal allergies, there is a good chance you are eating something you are sensitive to. The AIP is a good start for an elimination diet to try and figure out what that is, or you could get some food sensitivity testing done.

But I doubt that you need to be on the AIP long term. Or any spices that are derived from seeds? Are they out as well? I read that yokes and flax are ok on this diet, what is your opinion? Seed-based spices are more individual. I generally recommend eliminating them for the first few weeks and then trying them staying away from hot pepper spices which are also nightshades and high in capsaicin.

It is a dose issue with spices, but since you are mostly using them in small quantities, many people tolerate them. As for flax, it is not recommended. Egg yolks are often okay though. I have MS and just started the Paleo diet with most of the autoimmune protocol in place I still have bell pepper and tomato.

My main symptom is weakness in my left-hand, which seems to have become more pronounced since I started Paleo. I think it sounds like tomato is a bad idea for you it can rev up immune responses and is the most likely food to not be successfully reintroduced. One of my toughies to give up are eggs.

My wife all but went ballistic when I started having eggs fried in butter grass fed each morning but here I am, with a stable disease, feeling far better than I probably should, and eating eggs plus the once and a while a night shade plant of potatoes and occasionally eggplant. This is a great question! That being said, pulmonary fibrosis is an autoimmune disease.

I think you have nothing to lose but potentially alot to gain. You could do a trial, maybe commit to one month, and see if it makes a noticeable difference for you. Nine years ago I had my thyroid removed due to cancer, once the pathology came back we discovered I had had Hashimotos as well.

I been treated for years prior to my thyroid cancer for hypothyroid. I have been eating Paleo for a couple of years. My eczema has cleared and I no longer take any allergy meds. My question is should I be eating Paleo or Paleo with the autoimmune protocol? I feel great on Paleo, going through menopause, though and not losing weight.

That is a fabulous question! My answer is no, if you are feeling great with how you are eating now, there is no good reason to restrict what you are eating any further. Weight loss is tough when your body is going through big hormone changes. Give it some time to adjust and if you are still not losing weight, you can play with macro-nutrient ratios and portion sizes which might mean up or down and see if you can get your body to lose more weight.

Patience is probably the best strategy for now though. I am just curious, what typically do you eat for breakfast if you are doing Paleo and avoiding eggs as well? I typically eat sausage mostly homemade but I do buy some pastured pork sausage from a couple of local farmers with some veggies typically homemade sauerkraut but sometimes spinach or kale sauteed in the sausage grease.

Sometimes I have berries or other fruit or a green juice on the side. I love the idea of this whole approach, sounds a little like GAPS? I feel like it has a lot of good benefits and personally it seems to make me feel so good when I drink it. What is your take on doing this and still drinking kefir? Is dairy bad for all autoimmune disease or just some?

Dairy is not universally bad and some people tolerate it, especially raw, grass-fed, and cultured. However, those with autoimmune disease tend to be ultra-sensitive to some proteins in milk that can make it hard to heal a leaky gut if not directly contribute to it. I suggest leaving it out until the health issue s you are trying to address improves and then add it back in.

If you make your own kefir, the grains will grow in full fat coconut milk fairly happily for a couple of months and then need to be refreshed in cow or goat milk for a week or two. Then you get the benefits of all those good probiotics without the potentially harmful proteins in milk. Also do you have an opinion on water kefir on the AIP?

Thank you so much for all this helpful info!!! The milk kefir grains are just an organism that likes living in a higher fat environment. You do need to refresh them in milk every so often, but rinsing will with eat before putting in coconut milk should handle any residual proteins.

If you are crazy allergic, you co us throw out the first batch of coconut milk kefir too. This all sounds great. Coconut Oil is out if were talking Extra Virgin since it makes things flow like niagara falls if you know what I mean.

The refined Organic stuff NOT hydrogenated.. How do you handle very well cooked vegetables and fruits thinking like applesauce, stewed berries etc.

The other option with ulcerative colitis is green juices, because they can be much easier to digest after you remove all the fiber and pack a nice carbohydrate punch for you to help with weight maintenance or weight gain.

With naturally refined coconut oil, like Spectrum, you get the beneficial medium chain triglycerides, but not as much of the antioxidants. Keeping the carbohydrates from dipping too low and making sure you are getting lots of good protein and fat is my general guideline for weight maintenance and gain.

Cooked veggies…well I can steam the hell out of broccoli and I seem to do ok some excess gas. When you say green juices you mean actually juicing veggies?

Good to know about the refined coco oil. As far as protein goes. Even before colitis I was about the same. Male by the way. Sorry I meant varying reports on how much protein I should eat…also maybe it would help I post my normal daily intake. Breakfast — 5 pieces of Jones Sausage links no sugar. Lunch — plaintain chips cooked in palm oil. Dried apricots just recently starting eating these. No added anything including no sulphur. Maybe half a cup.

Lunch I skimp on so that I can make it through the work day. Eating tends to get things moving bathroom trips. I think eating a more substantial lunch would probably do you alot of good or finding another time of day to eat more? What about adding a couple of small snacks?

How about adding a cup or two of bone broth throughout the day or with lunch? How do you do with something like jerky? And how does fish affect you easier to digest proteins than meat.

Yes, I mean vegetable juices or vegetable mixed with fruit juices you can go to a juice bar or whole foods and try some premade ones before investing in a juicer. I plan on making the bone broth later this week actually. Jerky I actually do fine with. Of course I could buy a dehydrator and make my own I guess. Fish…o how I miss it! Living in SoCal I literally ate wild salmon every single day. A bit pricey but they seem legit sustainable.. Thank you so much for all the suggestions!

Do you my breakfast is excessive with bad fats? The sausage in particular? Well, it would be better if your sausage was grass-fed beef sausage or pastured pork sausage. Is that easy for you to get a hold of? Eggs may or may not be a problem with ulcerative colitis. It might be good to try a couple weeks with a bigger sausage serving and no eggs maybe add some cooked veggies too?

I buy frozen wild-caught pink salmon at my local grocery store fairly inexpensively. Pastured pork however I could get my hands on! I could just eat more sausage links I suppose. Any reason to be concerned with eating that much sausage?

My girlfriend said she saw Wild Salmon at Costco today though. That is a huge savings! Thank you so much for the dehydrator link! Looks like Nesco has a bunch of models with great prices with my amazon prime account.

I remember looking into these a while ago and for some reason got turned off by it…. Your website is an amazing wealth of information. I have kefir grains. My question is this: Is raw goat milk kefir ok with autoimmune conditions or should I just do the coconut milk kefir? It really depend on whether or not you are sensitive. Most people with autoimmune issue are sensitive to all dairy, but not everyone.

You could approach this one of two ways: I think which ever way makes more sense to you is fine. I read that strawberries are more seed than fruit — do they count as seeds? Berries are usually considered okay since the lectins they contain are not damaging in the way that other seed lectins are. They are also very high in vitamins and antioxidants, which can help healing. That being said, strawberries are a common food allergy which always makes me suspicious.

Thank you so much for sharing all of this information. I just found your website and it has cleared up so much for me. I was wondering about hemp hearts and chia seeds? Because hemp hearts have the omega fatty acids and protein are they permitted? And can we have chia seeds if soaked? Hemp hearts would still have phytic acid and lectins, although less because those are usually concentrated in the shell, but the omega-3 fats are ALA, not DHA and EPA which is what is really needed by the body.

I would try leaving both out for a couple of weeks and then try some and see if you notice a difference. HI, I have Hashimotos and my Endocrinologist said no special dietary requirements were necessary but I was already familiar with and have followed the Paleo diet. THe most I get is slight bloat but have always had this my whole life with things like pasta and bread like most people I know. You will want to have your thyroid hormones tested more frequently while you do this so that the levels of your medications can be adjusted.

When you try and reintroduce foods again, look for the signs of hypothyroidism like fatigue. Paleo is fine and can be very beneficial for autoimmune issues.

But what is left to eat here? A good option is to go Paleo and take an immune modulator like Low Dose Naltrexone, DMG or immunovir to help your messed up immune system function properly and lower antibodies. I love your posts!!

Is that just until the gut heals or forever? I have been printing out your recipes and many of the snacks have nuts and eggs in them and I eat spinach and strawberries everyday. I do have lots of recipes that are not appropriate for the autoimmune protocol because I cook more for my family than I do for myself.

I will have more and more autoimmune friendly recipes in the next couple of months though. Thank you for your response! I was on a gut-healing protocol for several months using supplements and of course going GF, while under the care of a functional medicine doctor.

I appreciate your response and feedback, thank you so much, you have put a lot of hard work into your blog to help others! My doctor told me there was nothing I could do but to take meds for the rest of my life. I first found gluten-free research, and I thought that was restrictive. I thought that would be impossible. My question is can a high-quality fish oil supplement take the place of eating the amount of fish you recommend per week?

I think it was helpful for me too.: And you can include high glucose fruits like bananas, grapes, figs and apricots I have a post coming about high glucose fruits too. I also think you can try sweet potatoes and see how you feel; they are really only an issue if you have SIBO in addition to autoimmunity. Squash should be fine with autoimmunity and still provide a little more energy. Chances are that your energy will rebound once your thyroid is happier too.

Thanks so much for the suggestions — I really appreciate you being able to explain in such depth. Please keep it up. The AI community needs more information such as yours! I came in stages too. Gluten free for 2. I think it helped to start with GF before moving on.

All at once would have been very scary. Somehow, I completely missed that before. Are Pine Nuts considered seeds, or nuts, or are they ok to eat? I wonder if this would help with my psoriasis. Since starting Paleo, my psoriasis has calmed down but not gotten better as a whole. Must stop drinking alcohol too.

I am so overwhelmed. I was diagnosed with celiac disease back in December Giving up gluten was actually fairly easy, however, all these other conditions are driving me mad. It started with dairy and soy, then eggs, then yeast. I read one article that says these supplements are good I started daily flax and chia seeds …. Everyone feels guilty about eating around me and going out to dinner is a plain nightmare! How do you do this? AND gave up coffee. Sorry…having a woe-is-me day.

Just frustrating trying to figure it all out. I know that it can feel very frustrations and very limiting. The idea behind flax and chia is to increase your omega The idea is really good, but flax and chia are not good sources of the omega-3 fats that your body actually uses those come from fish and grass-fed meat.

The part about the fruits and vegetables is very individual and most people just need to experiment and see what works for them which it sounds like you are doing. I would recommend the book Practical Paleo for a really succinct list of supplements and foods to avoid for autoimmune disease and for digestive problems.

As your gut heals, you will hopefully find that the range of foods you can tolerate increases. I wish I had a better answer for you. Thank you for your response and I apologize for my rant, it just gets me every now and then how difficult this is. At 42 years, new habits are hard to create.

Thank you for sharing all your expertise…. I look forward to learning more! You might be interested to know that a fungal problem could be at the root of all your issues…. What if you freeze fresh strawberries? Does that help to eliminate any goitrogenic properties at all?

As far as I understand it, they really have to be cooked. But I should probably also mention that how important it is to cut out Goitrogens is fairly controversial. I was labeled with ms in January of Upon finding out what it was that ailed me, this year has been a world wind of information. At first I was vegan, then Wahls, and now Paleo.

Thank you for all the information it is very enlightening. I wish I would have found this first off, but now that I have my diet is veggies, wild salmon, grass fed liver and some fruits and some nuts. My supplements are D, fish oil, B12 and B Complex. My question is, have you heard of a person with ms putting it into remission and getting their balance back?

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He continued his education with a PhD degree in biochemistry from the University of Illinois in Okay, okay… I hear you! I may need to carry some almonds with me as I'm traveling a bunch these days and like to have snacks on hand for my trips.

And woman cannot live on jerky alone. Though I use the same dehydrator to make that as well and it's fantastic. Here's what I recommend that you do to prepare your almonds and other nuts — soaking time varies with the type of nut: Once they're soaked, you can eat them as-is, but the texture isn't really right for me for snacking, which is why I recommend the next step of dehydrating them. If your goal is to carry almonds as snacks, give them a low and slow warm air vacation. If your goal is to make some almond milk, then give them a whir in a filtered water tornado.

I was originally going to tell you to keep the nuts at a very low temperature to dehydrate them in order to keep their oil from oxidizing, but a quick touch-base with Matt Lalonde revealed to me that an in-tact, whole almond won't present this problem as oxygen can't penetrate the nut. That said, roasted nut butters and almond meal or flour that is heated for all you almond-flour crazed bakers out there! We don't want to consume oxidized oils if we can avoid it as they contribute to systemic inflammation and lipid peroxidation — both of which are damaging to our bodies and our overall health.

So why bother soaking and then dehydrating the almonds? You may be familiar with the notion of anti-nutrients or maybe not and in the case of nuts, the anti-nutrient is known as phytic acid. Phytic acid present in nuts, seeds and in the bran of plants yes, the bran is what's in-tact when you eat those darling whole grain foods!

In general, anti-nutrients are things we should avoid in our foods as best we can, and knowing that there are ways to prepare foods to make them easier for our human digestive systems to digest works to our advantage. Soaking the nuts overnight does a decent job of reducing though not completely removing the phytic acid content of the nuts. Generally speaking, the idea that a food requires such careful preparation before it's ready for my consumption makes me a bit uncomfortable and I question whether or not it's even really appropriate as a food.

The thing is, at this point I can't make my own life that complicated when it comes to wanting a handy travel snack- so I'm going for some soaked and dehydrated almonds here along with my home-made grass-fed jerky and calling it good-to-go. What do you think?

Are you willing to take these steps to be able to eat almonds in a way that is less irritating to your system? Or maybe you'll think twice about eating so many nuts on a regular basis when you realize that this preparation is an IDEAL situation for eating them.

Almonds are better for many reasons… this is just a warning that we shouldn't be chugging hand-fulls, spoon-fulls or baked-good-fulls of them! Moderation and preparation matter… right? Just prepare them well and moderate your intake…. Super, super post, Diane! I had made the intuitive leap recently myself about shelling my own nuts. It just seemed logical that cavemen wouldn't eat as many as we do today just because they're so much trouble!

You and Robb are making my Cave Girl job so much easier. I can just link to you guys instead of having to write my own posts! A couple year's back, I gave up cow and goat milk for soy milk. Then I found out that soy milk is not good, so I gave that up and switched to almond milk.

Does this apply to almond milk too? Are other nuts okay? I just got a Vita-mix and I like making nut milk and butters with it. How about cashew milk? Robin- all nuts share similar anti-nutrient properties but not all nuts have the same omega 3: Soaking nuts is required before making nut milks for varying times.

I'd just caution against over doing it. What do you use nut milk for? If it's to eat in cereal, that's where I also caution against eating cereal, which is a non-food in my book…. I really need some time to digest and process all of this. Thank you so much for taking the time to break all of this down for us.

As a busy working mother-of-three, it almost becomes disheartening when you think you might finally be on the right track. My small kids have traded in their Goldfish, pretzils, and Cheerios for fresh fruit, vegetables and nuts, and now I have to consider buying a dehydrater and limiting their almond intake — a favorite in our home.

Karina- don't be disheartened! As with the other changes you've made, the next steps will become easier and more instinctual as you're used to them. Veggies are a great snack anytime- stick with them if you're worried. Tropical Traditions likely has some recipes and you don't even need to add sweetener. This info goes for ALL nuts, not just almonds, I highlighted them since they're a go-to for most people….

What veggies do you think are best for snacking?