If you're curious about a Whole Foods Plant-Based Diet (WFP-BD) foods/ nutrition, Robyn Chuter (a Nutritionalist) analyses an early phase of the dietary portion of the 'Paddison Program' (PP).
Robyn uses a dietary analysis tool ('FoodWorks' software) that nutritionalists & dieticians use to create a food plans & ensure those plans are nutritionally complete.
If you like the 'breakdown measurement' 📊 of things, you may delight in this analysis. 🤓 🤗
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Paddison Program (PP) - Phase 3 Meets All Nutritional Requirements
Nutritional Analysis of the Paddison Program 'Baseline Phase' — Clint Paddison | Robyn Chuter
Because the video explanation/ demonstration uses a software program, if you wish to see 👀 it 'in action', viewing it from a large computer screen/ monitor 🖥 may make it easier to visually follow' rather than trying to view it from a smaller screen device, such as a smart phone 📱 or tablet. (Merely a friendly suggestion. 😌 )
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[Found this analysis interesting 🤔 & thought you might too. 👍 Notes 📝 / references below may be of interest/ use for a quick skim.]
7️⃣2️⃣ Oats as Cooked Oatmeal or Fermented Overnight. Rolled, Steel Cut, or Whole Groat. Prebiotic, Probiotic, not Idiotic via Dr. Richard Matthews.: healthunlocked.com/cure-art...
5️⃣6️⃣ Osteoarthritis: Prevented with Diet & Exercise? University of Surrey (U.K.) study in 'Nature Reviews Rheumatology': healthunlocked.com/ra-warri...
4️⃣3️⃣ "How U.S. Health Care Became Big Business": Medical Journalist, Dr. Elisabeth Rosenthal talks with NPR's Terry Gross: healthunlocked.com/ra-warri...
3️⃣8️⃣ "A Kitchen Fairy Tale" by Iida, How She Healed Herself with a Plant-Based Diet (according to 'Tribe Magazine'): healthunlocked.com/nras/pos...
3️⃣7️⃣ Can I Avoid RA Drugs or Should I Go On Drugs? 'Paddison Program' FAQ Opinion; Also: Methotrexate Explanation & References: healthunlocked.com/nras/pos...
2️⃣2️⃣ Roxana, 'The Sofia Vergara of Peru' (& now 'The States'), Improves Her Hashimoto's (Hypothyroid) & Rheumatoid Arthritis (RA): healthunlocked.com/thyroidu...
2️⃣ FREE 3-Part 'Serology (RF, ACPA, Anti-CCP, ANAs, ANCA) in Rheumatology' Series from Dr. Robert Coughlan's 'Rheumatology Toolbox': healthunlocked.com/nras/pos...
(Terms used in the 'Australian Dietary Guidelines' set by the 'National Health and Medical Research Council' (NHMRC), the peak scientific body in Australia.)
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What they mean:.
• EAR is the amount of a nutrient that is estimated to meet the needs of 50% of a particular segment of the population. For instance, 50% of the needs of women aged between 35 - 45, or 50% of pregnant women, or of men over the age of 75. The average requirements are set at the 50% mark.
• RDI is a good deal higher than EAR. RDI calculated to meet the needs of somewhere around 97 - 98% of the population.
Excerpt about essential fatty acids in pseudo-grains & other grains that may be of interest:
". . . not many people, when you chat to your friends, family, or even potentially, your doctor about this are going to have the knowledge that these pseudo-grains and other grains – like brown rice as a good example – do contain essential fatty acids. And this came to my attention through reading Dr. Shinya’s book, “The Enzyme Factor,” where he talked about the total complete nature of eating these grains and pseudo-grains where his meal each day… Dr. Shinya has been for the last 50 years is he eats a mix of brown rice, quinoa, buckwheat, amaranth, and I think he might put another pseudo-grain in there but certainly there, those four are his staple. And he eats it over and over again. It’s as simple as it can get. But he’s a gastroenterologist and he says, “I want the perfect intestines and so that’s the way to get them.” "
. . . So I want to point out too with this upper level of intake, there are certain nutrients where too much would actually be hazardous and so we shouldn’t exceed those. In the case of iron though, which is the only one in that category, the iron in plants is non-heme iron. So the intestine is able to regulate the absorption of non-heme iron really easily. So if you have a lot more non-heme iron than you need, you don’t absorb it. It just goes out in your bowel movements whereas if that was heme iron from red meat, your body can’t filter it out. It’s just going to absorb it whether it needs it or not. So excessive intake of non-heme iron is a serious health hazard but with the plant iron, with the non-heme iron, it’s not a problem. And obviously, in countries or in societies where a lot of green leafy vegetables are eaten, the iron intake is actually quite high yet they don’t have abnormally high iron levels. . . .
"It’s pretty hard to achieve this kind of, I suppose you might call, target eating with most dietary plans. Being able to meet all of those B vitamin targets, the minerals, the omega-3s, the whole box and diet, it’s fairly unusual. For instance, when I analyzed the old potato diet, it did come up short in those omega-3s and it didn’t have enough selenium or iodine. So this combination of the pseudo-grains, the quinoa and buckwheat, the sweet potato which is phenomenally nutritious stuff, the land greens like the bok choy and the spinach and the lettuce and the kale, and then the sea greens, the sea vegetables like the dulse, wakame, and nori – that portfolio, it’s pretty stunning in its ability to meet and actually exceed these nutrient requirements."
• Diet came up with using pain levels as a trial-and-error feedback, using the body as its own alarm system — giving the greatest possible pain relief.
• Difficulty, unsustainablility of long-term raw food diet in comparison.
✔️ Exceeds estimated energy intake/ requirement, yet people do not gain weight.
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✔️ Clinically malnourished RAers (lacking potassium (for example) amongst other nutrients) would likely benefit from a diet 'excessive in its nutritional range'.
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✔️ This diet is sustainable for a long period of time provided the individual was okay with its repetition & enjoyment?
"The only issue that we might run into is just securing the broad spread of phytochemicals otherwise known as phytonutrients. There are tens of thousands of these compounds. Green leafy vegetables are actually very high in phytochemicals so including a diverse range of green leafy vegetables and also sea vegetables will ensure that you meet a lot of those targets. My understanding is that once people finish on this part of the program, they then move on to a more diversified diet. And that’s the point at which they really start securing that spread of phytochemicals."
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✔️ Add blueberries, which are rich in phytonutrients. Also, colorful fruits & veg are a powerhouses of phytochemicals.
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✔️ B12 is safer to supplement just in case. (B-12 in awasi miso depends on bacterial action — variability in batches. Anyone going 100% plant-based diet for longer than a couple of months, would be wise to take a B12 oral supplement. Because of gut damage in people with RA, absorbing vitamin B-12 (via gut) can be problematic, thus using a B12 oral spray facilitates absorbing B-12 via mouth's 👄 👅 mucous membranes.)
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✔️ To increase weight & up nutrients, add greens to smoothies. Baked sweet potato as a smoothie base.
If not at a point where you can safely ingest bananas 🍌 in your smoothies; you can try baked sweet potato 🍠 in your smoothies in meantime. 😋
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✔️ Lightly steam greens 🍃 🌿 (just 'wilt down' silver beet, for example) or water sauté (bok choy) — minimise loss of Vitamin C & folate.
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✔️ High Vitamin C good for RAers (people under stress) & aides in absorption of other nutrients such as iron & Vitamin D.
Have you tried a baked sweet potato smoothie, Kai? It's an interesting possibility. I do juice them raw sometimes, with other ingredients. But I think sweet potato is maybe one of those things, like tomatoes, that is better for you nutritionally when cooked. I'll add it to my list of food experiments!
De-lish, simple, quick. Can add anything else you'd like.
It's filling — a 'meal' in itself.
Nice easy way to ingest lots of greens especially if you tire of munching salad after salad. 👍
Make it as thick or as liquid-y as you like by merely adding more or less water or whatever liquids you prefer (coconut water, cold tea, Kombucha, . . .). The combinations/ varieties are endless — never get bored.
One of our new favourites. 🤗
(Who'd a thunk it?! 😯 🙃 😂 )
Nice change from old favourites frozen bananas 🍌 / plantains 🍌 as a base. 🐒
If this helps, we bake up batch of sweet potatoes 🍠 🍠 🍠 in toaster oven to have them on hand whenever, wherever. 👍
• Wash as many sweet potatoes as will fit in toaster oven.
• Puncture each potato several times with fork. 🍴
• Wrap each 'poked' potato in parchment paper 📜 then aluminium foil.
• Place in toaster oven on high temperature ('Bake' setting) for 1+ hour (depending on size of potato)
• Test with fork till potato punctures easily.
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Cool & place in fridge for use throughout the week! 👍 👍
[Oh, place potatoes (still wrapped in parchment & foil) in some type of container (plastic bag or whatever) because the juices (from the potato) 'leak'. 💧 ☔️ A nuisance to clean up leakage in fridge. 🙃 ]
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They're so tasty, I eat them straight from the fridge (skin & all) — without re-heating. [Yes, I am a heathen. 😳 😂 ] And, use them cut up in salads or in heated soups, or as sides, & now in smoothies! 🍹 🤗
My original juicer is an Oscar Vitamax (an auger) - produces very high quality juice, but is too labour intensive. The pulp comes out very dry, basically just tasteless fibre, and is not good in other dishes. My other juicer is a Phillips Avance juicer. (Already on my second motor as it doesn't cope so well with hard ingredients like sweet potato.) It produces a lot of juice very quickly, but is very wasteful as the pulp still contains a lot of juice. I have tried using the pulp from that in other dishes, but it is still lacking, so I tend to dispose of it in the garden.
Thanks for those tips on sweet potato preparation and recipes. Banana based smoothies are my favourites, but will definitely try these, maybe with orange juice and ginger and cinnamon.
Oooo like idea of adding orange, cinnamon. Yumm. 😋 👍 (Will try. 👍 🤗 )
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Have run things through (auger) juicer multiple times if pulp comes with too much moisture remaining — particularly cucumber. 🙃
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Idea 💡 : what about steaming sweet potatoes a bit first (to soften them up), then running them through the juicer? [Less hard grinding, less wear & tear on the motor maybe? 🤔 ]
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Clean-up is a nuisance . . . no escaping. 🙃 😕 Stumbled on a trick, which might make it easier for you. Once you've completed juicing process, adding hot water & dishwashing liquid to juicer while it's running (& keeping exit spout closed) allows the juicer to 'self-clean' to an extent. Flush out the old hot water, then pour in new hot water & repeat as necessary. (Save a whole lot of brush scrubbing & may make clean up easier.) Don't know how well it would work for your type of juicers, Em13, but maybe a possibility? 🤔
Oh, of course you still, have to go through the whole disassembly, clean up/ dry, then reassembly rigmarole, but the clean up (scrubbing) portion is easily halved. 🤗 👍
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We use some of the pulp (celery, carrot) in soups 🍵 or blender drinks as thickener — the remainder goes in freezer or compost. 👍 Agreed, pulp not very flavourful 😛 , merely used as additional fibre (bulking up/ thickener).
Oh . . . have you ever tried juicing Turmeric Root?! 🤔
Have found it makes a speck of juice, but we toss in the turmeric pulp (& the speck of juice) into smoothies.
The fresh turmeric root seems much 'milder' in flavour than the turmeric powder (if you don't care for the taste of turmeric). 👍 [Downside though is having to clean up a yellow, turmeric-stained juicer!! 😯 🙃 😂 Oh well . . . 😁 ]
We 'juice' turmeric root batches periodically & store in freezer; thaw out as needed. (So only have to clean up turmeric-stained juicer once in a while. (Always remembering to add ground black pepper to turmeric in smoothies.) 👍
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Oh, ditto for juicing (grinding) Ginger Root. (Except have to cut ginger root (against fibre) cuz long stringy fibers jam juicer. 😳 ) But fresh ginger juices/ pulps nicely. And, if you enjoy ginger, it's delicious in smoothies & stores well in freezer. ❄️ 👍
It was actually the ginger that wore out the first motor. I'll have to remember that tip about cutting it in future. I cheat and buy frozen cubes of ginger from Tesco to throw in smoothies as I'm not sure the Nutribullet would cope with ginger root.
Not had a go at juicing turmeric as I'm not overkeen on the flavour and I'd rather take it in concentrated doses than have it spoil a whole juice. (I do make golden milk, with black pepper, coconut oil and a little raw honey, and I am getting a little more used to the taste.)
With the Vitalmax, we used to run the sauerkraut through it twice, but generally it is pretty good. Removing the pulp from the Phillips in the kitchen to re-feed it through would be a little messy on account of its donut shape and you have to dismantle the whole thing to empty it. I bought it because it is supposed to be the easiest juicer to clean and really can't complain about that.
When I bake some sweet potato, I might have a go at juicing them. I have never tried to juice anything cooked before!
Not for any health benefit, tomorrow I'm intending to make some mint sauce with apple cider vinegar and raw honey. My mint patch is taking over the garden.
Oh no! 'Motor murder' by rogue ginger . . . not a pretty sight . . . 😳 😂. Oooo costly too, Em13. . . . 😣
[I remember burning out a much loved hand blender by blending something waaaay too thick. Broke my heart 💔. Fortunately was able to find a near-identical replacement, but the sudden, fatal 'death of appliance by overbeating' nearly killed me. 😳 😂 (Some appliances are truly 'loved to bits' . . . 😁 )]
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Love idea of pre-made idea 'ginger cubes'❣ 🤗 Must keep eye 👁 out for. 👍 Save a lot of scraping, peeling, chopping! 😃 (Hardly 'cheating' more like sensible use of time. 😂 👍 ) Whatever makes our lives easier. 👍 👍
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Tis true, routine morning glug of turmeric-laden green juice does indeed spoil the *whole* juice. Bit like a ritualistic self-flagellation (for past sins) before one begins a new day . . . 😂 😂 😂 Finding the root, though, much milder (more palatable) taste than the spice powder.
Yes, like idea of taking a 'hit' of turmeric on it's own rather than 'polluting' whole juice. 🤔 👍 👍
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You don't have any difficulty with the coconut oil or (dairy?) milk in the golden milk? (I know for some of us we react to oils (any type) & react to (animal) dairy milk (of any type). Weird, I know. It's all so individual . . . 🙃
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Love raw honey . . . 😋 (So so tasty, but still at stage where I have to be ever so careful not to ingest too much or I start reacting (sugar/ glucose?) . . . ) Imagining the taste & looking forward to time to having another tiny spoonful . . . 😋 (drool 💧 drool 💦 )
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Ohhh . . .now there's an idea . . . running sauerkraut/ cabbage through the processor twice! 🤔 🤔 🤔
Good ideas, Em13!! Thank you kindly. 🙏 (More techniques to experiment with! 👍 👍 )
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Remember 'the rule': Anyone talking of food stuffs, 'must bring enough for everyone'. There'll be a few hundred of us lined up outside your door, ready to try your delicious mint sauce with apple cider vinegar and raw honey. 😃 (No worries, we'll wait quietly. 😊 🙏 )
[I'm happy to bring along the family 'penitence-laden drink of sorrow' but fear it may kill off few innocents, with its turmeric potency. It may diminish some bodily pain, but the 'side-effect' of death may put some people off. 🤔 ]
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Think as long as you have a pusher to shove down the shoot you can push baked (or steamed) sweet potatoes through the juicer. [Oh my gawd on re-reading that sounds quite obscene 😱 , but I think you know what I mean. 😆 ]
This 'baseline phase' portion of the diet/ lifestyle: weeks/ months
The whole diet/ lifestyle process (all phases): years
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Yes, ability to:
• walk 🚶 . . 🚶
• talk 🗣 💬
• complete a coherent thought 🤔 💭
. . . 😳 🙃 😂
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Have enough energy ⚡️⚡️ to not sleep away a day & ability to function 'normally' (for me, that is 😂 ) — pain free. 🙏
Pretty much gradual restoration — over time— back to a 'normal' life. 😳 😯 (Didn't believe it 😳, till I experienced it.)
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Not 'perfect' 😇 — but, better than ever imagined possible. 🤗 🙏
Can't 'undo' damage already done. (Yet, am deeply appreciative/ grateful for progress 🙏 🤗 .)
With continual persistence/ perseverance — I trended toward improving/ healing (over time) — not the obverse worsening/ declining . . . 👍
Think this pattern (gradual improvement over time) — observed/ experienced anecdotally by many of us improving (19 out of 20) is the figure I hear). 😳 👍 🙏
If you're interested in 'exploring a bit deeper', notagranny, here are some of my shared thoughts from queries/ concerns raised by folks at various posts:
🤔 Kai-- reply to suzannedale at: The University of British Columbia has written an article about Leaky Gut Syndrome. From the Canadian Society of Intestial Reseach: healthunlocked.com/nras/pos...
🤔 Kai-- reply to Lucy11 at: Great little article on potential dangers of touting a 'cure' for RA: healthunlocked.com/ra-warri...
🤔 Kai-- reply to Victoria-NRAS & Simba1992 at: Can I Avoid RA Drugs or Should I Go On Drugs? 'Paddison Program' FAQ Opinion; Also: Methotrexate Explanation & References: healthunlocked.com/nras/pos...
If you're seeking a genuinely deeper (non-superficial) understanding of the logic/ reasoning of a dietary/ lifestyle approach, these posts/ replies might be of interest. (An awful lot to wade through — only for the truly, deeply curious.) If not that interested, kindly by-pass. 🙏
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If you wish to explore further, a few more posts (which may be of interest) for perusal:
(Again, not for folks interested in 'quick fixes' or simple 'black & white' answers or 'sound bite' solutions to terribly complex, life-long problems, which take months/ years to improve/ heal. 🙏 )
[Many thanks to both Shaun & Andy for having the courage to share their personal journeys & the foresight/ wisdom to document their journeys for all of us to learn from. 👍 🤗 😌 🙏 ]
• Unpasteurised to maintain 'live' probiotic (good bacteria) life & enzymes. (Pasteurisation ♨️ process kills ☠🗡 the good enzymes & bacteria.)
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• Good source of probiotics — culture of good bacteria for gut. (Good for re-balancing/ re-populating our gut microbiome 🔬 with helpful bacteria. 👍)
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• Proteins broken down to amino acids. (Safe amino acids enter bloodstream instead of problematic 'whole protein'.)
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• Fermentation process pre-digests (breaks down) the food for us, making it easier for us to digest. (Predigestion already done for us. 🤗 )
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• Large/ tremendous quantity & diversity of good bacteria for our gut.
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• Possibly avoid/ minimise purchasing (often expensive 💰 ) probiotic supplements 💊 & such. (Save money to buy nutrient rich/ dense foods instead of supplements.) [My understanding is: Supplements can serve as a 'temporary bridge' when suffering from (serious/ severe) nutrient deficiencies & can be supplanted by nutrient dense foods if/ when the critical deficiency eventually subsides. 🤔 ]
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• ⚠️ Use warm water (not 🚫 boiling hot water) to maintain live bacteria/ enzymes when preparing your miso meal/ dish.
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• For additional probiotic quantity & variety, consider unpasteurised/ 'raw' sauerkraut, kombucha, etc. (And, of course, your ability to ingest (without having a reaction) various probiotic-laden foods/ beverages depends on your unique reaction & phase of healing.)
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• Miso paste shown in video: great-eastern-sun.com/shop/... For additional miso info, scroll down towards bottom of page to click on tabs about: Description, Video (about making miso), Nutrition Facts, Ingredients, Recipes. 🤓
As with some folks on the video 'Comment section' (beneath the video), I'd also had a reaction with Miso, so I'd had to wait till further along the healing process before attempting to re-introduce it. (Was eventually/ gradually able to re-introduce safely over time. 👍 )
To my tastebuds, it's absolutely delicious (richly flavourful soup base) that mixes beautifully with all kinds of veg, rice or pseudo grains. 🍲 🍵 🍜
If you love 💗 the flavour, it's one of those foods where you can get 'hooked on' it & can easily overindulge. It's just that tasty. Yummm . . . 😋
Merely be aware, if it's your 1st time testing/ introducing miso into your diet & you're unsure how you're going to react — 'take it easy'. Take it sloooowly & see if you 'react/ flare' before going 'hog wild'. 🐷 🍜 😁
For later dietary phases, consider 'sowing your wild oats' 🌾 with Dr. RM:
Oats as Cooked Oatmeal or Fermented Overnight. Rolled, Steel Cut, or Whole Groat. Prebiotic, Probiotic, not Idiotic via Dr. Richard Matthews.: healthunlocked.com/cure-art...
More that you ever imagined possible about 'oat-y goodness'! 😳 😁
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