Summary: I don’t write a lot about toxin loads but should. They affect all of us and this study by UC Davis [Vogt et al, 2008] found that for children, the cumulative toxin load in all 364 children evaluated for 11 food based toxins in 44 foods, exceeded cancer benchmark levels for arsenic, dieldrin, DDE (a DDT metabolite), and dioxins, AND 10% exceeded mercury levels! In addition, for preschool aged children 2-4 years, OVER 95% exceeded cancer benchmark levels for acrylamide and they fared worse than the 5—7 yr age group. Acrylamide is a cooking byproduct found in processed foods like potato, tortilla chip and processed grains). So… while I don’t write often about toxins, going into the holiday season when we likely are eating even more of the foods contributing to the toxin burden, I wanted to remind all of the reality of these loads particularly in our children. So here is a Roundup of Healthy Holiday Trays ALL kids will luv! Try them since ALL 364 kids exceeded cancer benchmark levels of toxins in this UC Davis study! Instead of the processed foods and chips, these gems (anytime of the year really) will draw your children to less toxin loaded foods. Be sure to use EWG Dirty Dozen lists! I also like the UC Davis researcher recommendations to reduce these toxin loads: Vary diet to help protect us from accumulating too much of any one toxin since different toxins are applied to different fruit and vegetables. Acrylamides are relatively easy to remove from the diet. They form in chips and processed grains. Also reduce consumption of animal meat and fats, which may contain high levels of pesticide DDE and other persistent organic pollutants, and switch to organic milk. Eat smaller fish, lower on the food chain, which generally have lower mercury levels. Good SMASH fish are: Salmon, mackerel, anchovy, sardine, and herring.
Summary: These Coconut Flour Salmon Cakes Gluten free SCD PALEO are a game changer! These gems are way better then traditional restaurant versions AND they eliminate all those filler ingredients like breadcrumbs, mayonnaise, and Worcestershire; see below for why I never use those ingredients! When you open my fridge you’ll often find these salmon cakes for quick grab, but they are totally EASY, eloquent, and redic delic as an appetizer or entree for guests and at holiday celebrations. This recipe uses coconut flour and eggs as binder, and they hold their shape beautifully! They are PALEO, SCD, GAPs, and UMass IBD-AID legal. They are FODMAP and AIP legal with the garlic and onion HACK and other modifications detailed below. Truth be told, we often snack these at the end of the night, with a glass of red wine (a great anti-inflammatory — see here), candle light, and a drizzle of real fermented SCD Dijon Mustard — recipe is on my Pinterest Condiment Board. This is the lifestyle pillar I talk about so often! Hitting your body with safety signals from as many different directions as possible truly FEELS and tastes great!
Summary: Learn this EASY SCD Coconut Milk Recipe! Never again slurp down emulsifier and gum ingredient additives that wreck your gut with inflammation contained in commercial coconut milk! But if you must source commercial coconut milk, I’ve included some cleaner brands to look for. Why must you ditch and eliminate commercial coconut milk or coffee drink creamers (or any food for that matter) that contains emulsifier and gum ingredients? Read this post for a refresher, but the short of it is they wreck your gut with inflammation that is on the order of causing (in mice anyway) IBD if predisposed, and if with a normal immune system, say hello to chronic low-grade intestinal inflammation and metabolic syndrome. With 35% of all U.S. adults, and 50% of those 60 years of age or older, having metabolic syndrome, it is time to ditch those gut inflaming ingredients and give your gut the tools it needs. I’m posting this recipe now since the “SCD Warming Non-Dairy Latte Does Your Body TRIPLE Good” recipe is coming next up, and that uses… drumroll pls… coconut milk!
SUMMARY: Eat eggs. Help heart, brain! Learn about two January 2017 studies (Finland & UConn) that found a high-cholesterol egg diet did NOT increase risk of dementia or Alzheimer’s, and it improved the lipid profile! Serum antioxidants increased as well! Also learn about the benefits of eggs, egg quality, and pass the word to avoid BPA exposure (plastics used for food storage) especially for those pregnant and during lactation because low dose BPA exposure (below that which the FDA considers is safe) increased the risk of an egg white allergy for infants. AIP folks literally separate the white from the yolk for re-introduction! Last, think about eggs as a healthy fat boosting carotenoids as found in the salad — egg studies posted here.
SUMMARY: What do I feed 4000 pounds of twenty-four men the night before the big game? SCD PALEO Pot Roast with Orange and Dates redic EASY and delic! This dish has graced our table repeatedly over the years. In fact, my boys request this dish when we feed their basketball team the night before big games. Bonus: Double it always. This is an EASY make Ahead and Freeze. I send it to school so my kidos slurp in extra immune boosting bone broth. It travels over twenty-four hours as the ice in my cooler and feeds my ever expanding clan at the beach. The secret ingredients: Dates, apples, pineapple, allspice, red wine vinegar, OJ, and parsley (still coming out from under our garden’s blanket of snow) combine with the tenderness of a Dutch Oven. Credit for this culinary redic delic creation goes back years to Mara from the SCD Breaking the Vicious Cycle yahoo blog. It is without a doubt my favorite amazing healing diet recipe. Add it to your arsenal!
SUMMARY: Openers Thanksgiving Day are actually all day long in our home. Friends and family stop in knowing a culinary taste dream awaits them. Incredibly though, my openers are simple with many made way ahead of time and pulled from the freezer a day or two ahead. That is the only way to go because, well… it is too much fun celebrating with my guests then being creative in the kitchen! Here’s my roundup! You will find the recipe links below, or if the recipes have not yet posted, I printed the instructions below. The Holiday Board on my Pinterest has these plus even more greats if you want other variety! Hoping you enjoy My Healing Diet Holiday Appetizers Roundup! Happy holidays!
SUMMARY: Hey… listen up! You want to get SCD Cheese right because it is loaded with Nutrients & Beneficial Bacteria! ALL healing diets (SCD, GAPS, PALEO, AIP, FODMAP…) eliminate lactose because most inflamed guts can not digest lactose! Actually, the lactase enzyme in our gut (which breaks down lactose) is the last to return to normal after the gut has healed (see page 25, Breaking the Vicious Cycle (BTVC), Edition 13, 2010). Further, certain diseases (like 65% of autism have a lactase deficiency) are associated with lactose intolerance, and some diseases (like IBS which afffects ten to fifteen percent of the population) may have an intolerance to the quantity of lactose consumed in the diet. For IBS sufferers, 3 out of 4 are helped with the FODMAP diet which figures out if foods we all digest poorly (which includes lactose) are even tolerated and if so, in what amount! And the British Dietetic Association 2016 update for IBS recommends a trial period of a low lactose diet where sensitivity to milk is suspected and a lactose hydrogen breath test is not available or appropriate. So many people are benefited by reducing or eliminating lactose in their diet! This post explains how to do that deliciously using the SCD tenets, and it explains why eating lactose-free cheese is important (if you tolerate the casein protein) sharing 7 SCD cheese requirments to consider in selecting cheeses! Bottom Line: Everyone wants to get cheese right because it contains a whopping 10,000,000,000 or 10 billion MICROBES, and it seems they survive the gut transit ride and beneficially impact your microbiome diversity + richness… all good immune boosting stuff!
Summary: Seems everyone enjoys this staple gracing holiday tables going back generations! It was my Dad’s favorite and for good reason. Broccoli smothered in butter, cheese, and breadcrumbs. What’s not to LOVE about that? Wait tho — What to do if gluten-free? Toss the tenets of healing diets to the holiday wind? NO! Here’s my holiday gift to you — use SCD Seasoned Almond Flour ‘Bread’ Crumbs! Find the How-to in this post’s recipe: Broccoli, Cauliflower, and Cheddar Cheese, with Seasoned Almond Flour ‘Bread’ Crumbs. Don’t know how it never made it on my Holiday Pinterest Board, but it’s there now! HAPPY THANKSGIVING and early MERRY CHRISTMAS! Last, read my special note for thyroid patients. It’s crazy how so many of you don’t know this but, the cruciferous vegetables are on the goitrogenic foods list. That doesn’t mean they are off limits. What that means is they need steamed or cooked and that is what this recipe requires. You should be free to enjoy this recipe without worry of kicking up thyroid antibodies, but always check with your doctor! This recipe meets PALEO/SCD/GAPS/UMASS IBD-AID/Mediterranean too!
Summary: SCD Chicken Tortilla Soup is an EASY and nutritious family favorite that my kidos ask me to make! We have this soup year round, not just on cold Fall and winter nights. It’s a great way to increase your children’s vegetable and bone broth consumption, And if you must have ‘tortilla chips’, try the below substitute! Tip: Grill twice as many chicken breasts as you need for the week and make this soup in bulk. Often I quadruple this recipe and freeze portions. My kidos always take it back to college, and often, I use frozen soups as my “ice” for travel! If you happen to have a lot of leftover chicken or turkey (think Thanksgiving), this recipe makes great use of it! The “hot” seasonings — simply adjust to your family’s preference. Last, I’m sharing for the first time, my real thoughts on our pre-SCD meals (in hindsight) along with where the healing recipes that I post are really rooted. Clue: “There are two spiritual dangers in not owning a farm. One is the danger of supposing that breakfast comes from the grocery, and the other that heat comes from the furnace.” ― Aldo Leopold,
SUMMARY: Plenty of studies find anti-inflammatory effects of dietary antioxidants such as green tea for chronic disease. Even in IBD patients, who have a very messed up microbiome (a finding of the American Gut data), the benefits of antioxidant therapy is well documented (see below studies). Read here about a simple EASY N=1 hack for one IBD patient that shut down a mild psoriasis skin flare that began two years ago. They flared psoriasis, but not the autoimmune IBD, eating strict healing diet Specific Carbohydrate Diet (SCD) probably due to a gluten/sugar airborne exposure. The hack that worked for stopping psoriasis: Green Tea, Black Tea with Lemon Juice antioxidant blend! I share their recipe here! It is simple enough that you may want to add it to your immune calming anti-inflammatory arsenal too! Make sure to see below for why it is important to NOT drink Green Tea for antioxidant benefit along with Iron.