Nutrition Self-Experiment: Week 4 Recap

My 4 Week Elimination Phase is complete!  Wow! That went by fast!  (Technically, I’m going to continue for 2 more days for a full 30-day elimination.)  Today I discuss the cost of “healthcare”, symptom updates, and my plan for going into Week 5 with reintroductions! The process for reintroductions will be slow as I transition from AIP + low FODMAP to incorporating the higher FODMAP foods that are 100% AIP.  I expect to see continued healing and improvement of symptoms as I make this transition.  I will have a few roadblocks in the upcoming months as I continue to work through this experiment, mainly travels, and I will address them as they arise.  Check out the Elimination Week 4 Recap below to read more about this past week.

If you are new here and want to get up to speed, check out the Introduction post to read more about the purpose, hypothesis, and general plan for my experiment.  To get access to the first 14 Day Meal Plan and the Daily Journal template that I’m using, go back and check out my ‘Meal Plan’ post.  Read the ‘Preparation’ post to learn more about how and why I chose the foods to eliminate for this experiment and download my AIP & Low FODMAP ‘YES’ Foods list!  

You can check out previous weeks’ recaps here:  Week 1 Recap with the Pre-Elimination Week updates, Week 2 Recap, Week 3 Recap

The Cost of Healthcare

Also known as eating Real Food!  There is a wise ayurvedic proverb that says,

“When diet is wrong, medicine is of no use.  When diet is correct, medicine is of no need.”

 Would you rather spend your money on delicious tasting food that keeps you healthy or on doctors, prescriptions, and insurance when you are unhealthy?

I documented every dime I spent on food for the 4 weeks of the elimination phase of my experiment so that I can share it with you.  Eating Real Food does not have to break the bank!  In fact, when you eliminate going out to eat, you will probably save money (and your health)! I’ve broken down what I spent by Pantry Items, Meats & Seafood, and Fresh Produce.  You will see that I notated which items I purchased from Thrive Market and which items I purchased from US Wellness Meats.  This means you can buy them too for the exact same price!

Check out the Cost Breakdown

I’ve broken down what I spent by Pantry Items, Meats & Seafood, and Fresh Produce with the quantity and cost.  You will be able to see that I notated which items I purchased from Thrive Market and which items I purchased from US Wellness Meats.  This means you can buy them too for the exact same price!  There were a number of items that I already had in my pantry (more costly and long-lasting) and I separated those so that you can see the difference between what it would cost to make the drastic switch versus what someone who has been eating Real Food for a while might spend.  At the bottom, you will see the total cost for the month and the cost per day.  If this number still seems too high, note that I purchased only the highest quality ingredients to show you the maximum cost.  I also splurged on fresh scallops and salmon, where you could opt for cheaper seafood items, like frozen or canned seafood.

Symptom Updates

One of the biggest improvements I’ve noticed during these past 4 weeks is that my hair does not seem to be falling out like it was before!  Obviously, this is hard to measure quantitatively (like weight). The fact that I can see a difference in my hairbrush and when I run my fingers through my hair means that it has definitely improved.  I weighed in at my chiropractor’s office again yesterday at 124 lbs.  No change from 2 weeks ago, which is not a big deal, because with the reduction in bloating I feel so much lighter!  I will continue to monitor my weight as I go forward.

As I mentioned, I am definitely seeing an improvement in the bloating I experience.  It is less severe and fluctuates more throughout the day, instead of being constantly bad all the time.  I feel like it still has quite a bit of room to improve, but I’m optimistic that it is moving in the right direction.  However, constipation has not improved.  I will be adding in a spore-based probiotic during Week 5 and monitoring symptoms to see if it helps with gut motility.  Hopefully, my stool test results will arrive this week, as I am very anxious to see them and begin addressing anything that is found.

Elimination Week 4 Recap

If you would like to see my daily journals from Week 4, you can access them by clicking the link below.   Note, if you are leery about poop talk and other digestive symptoms, considered yourself warned. 😉

 Week 4 Daily Journals

Progress Notes

Days 22-28 were a little like a roller coaster!  I had some good days and some not as good days but ended the week feeling optimistic about my progress.  Sometimes progress is disguised as 2 steps forward and 1 step backward.  I experienced some heightened stress this week and that clearly played out in my gut symptoms with increased bloating, gas, and constipation.  Day 27 was especially rough as I felt totally exhausted from the moment I woke up.  I used this as a guidepost and skipped my usual swim and went to bed extra early.  This paid off because the next day I felt much better!

Healing is a full mind-body experience.  Stress, whether mental or physical, can slow things down or even reverse progress.  It is so important to stay in tune with your body and rest when it asks for a break.  Lastly, I continued to get my daily movement and mindfulness practice in and averaged 8.85 hours of sleep per night.

Even with the limitations of an elimination protocol, I’m still finding a variety of ways to keep things fresh in the kitchen!  Here are a few highlights of what I’ve been nourishing my body with:

Elimination Phase of Experiment:  September 1-30, 2017

Reintroduction Phase of Experiment: October 1 – November 30, 2017

Stay Tuned for updates as I continue into Week 5 of my experiment and begin reintroductions!

Also, follow me on Instagram @marcelle.phene so you can view my story where I am posting pictures of everything I’m eating.

Please let me know if you have any questions or comments, I love hearing from you! Spread the Love and share this post with someone!


If you would like help creating an elimination protocol, then Transformational Nutrition Coaching could help!

Book a FREE Discovery Session with me today and let’s work together to create a plan and transform your life!


Shop Thrive Market

I have saved a ton of money during this experiment by shopping at Thrive Market!  This has been my favorite place to shop for real food pantry staples and non-toxic home and personal products for over 2 years! You can read my review of their service in a previous post.  Think Costco + Whole Foods + delivered to your doorstep!

Get 25% off your first order with a 30-day free trial and free shipping!


References:  

The Autoimmune Protocol,  Modifying Paleo for FODMAP-Intolerance, Spices on the Autoimmune Protocol – The Paleo Mom, Dr. Sarah Ballantyne 

Ballantyne, Sarah. The Paleo Approach. Las Vegas: Victory Belt Publishing Inc., 2013.


This post contains affiliate links.  Read my affiliate disclosure.

Disclaimer:  The information in this post is not intended as medical advice, or to replace a one-on-one relationship with a qualified health care professional. Marcelle encourages you to make your own health care decisions based upon your research, and in partnership with your doctor, licensed dietitian, or nutritionist. The information provided in this post and the entire contents of www.marcellephene.com are based upon the opinions of Marcelle Phene and are for general educational purposes, and have not been reviewed nor approved by the FDA. You are solely responsible for your health care and activity choices.


Get more Nutrition & Wellness tips!

* indicates required


 

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSaveSaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

Leave a Reply

Your email address will not be published. Required fields are marked *