Tag Archives: WHOLE FOOD

Food as Medicine? Free Monash U online course!

Summary:  Can we really use food as medicine?  This is the question Professor Helen Truby and her team at the Department of Nutrition and Dietetics, Monash University seek to answer in a new 3 week, FREE online course offered by the department.

The course?   Food as Medicine, and I’m attending!
When?  3 week course begins Monday, May 2, 2016.
I hope you take advantage of this opportunity and register here for the FREE Monash U online Food as Medicine course as well!  
Equally important… share the opportunity please!
lightbulb2I am hoping we’ll learn:

I am also hoping that the material will be consistent with the  summary of the interesting patterns emerging from the American Gut data presented from Dr. Rob Knight’s talk, Saturday, October 18, 2014, as documented in this post, as well as The American Gut website, and the Preliminary Characterization of the American Gut Population PDF.  Food-wise, the repeat seems to be:

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Cabbage Radish Slaw, SCD/GAPS/UMassIBD-AID/PALEO

SUMMARY:  Cabbage Radish Slaw uses a pre-shredded cabbage — kale — carrot — radish — etc  mix from your grocers (or DIY) and coats all with an EASY to prepare vinaigrette dressing. The beauty of this recipe is it makes readily available, for easy frequent consumption, many differing vegetables that are not ordinarily consumed often a total breeze.  Consuming increased variety of vegetables (target 30 a week!) is the cornerstone of how diet can increase both the diversity and richness of the microbiome, both ecological parameters that promote optimal conditions for the microbiome. This translates to the host (that would be you) benefits with both increased immune status and health In addition, the vinaigrette also uses the healthy fat, extra virgin olive oil   (EVOO) to ensure absorption of fat-soluble  vitamins and carotenoids. Because there are so many newcomers, under the recipe find  Microbiome →  disease → Crib Notes For Dummies, and a summary of the interesting patterns emerging from the American Gut data 

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Microbiome, Emulsifiers, IBD & Metabolic Syndrome

SUMMARY: Don’t be duped into believing diet has nothing to do with your disease, or in preventing disease.  When the researchers themselves rethink and change up their own diet to eliminate the ubiquitous food additive emulsifiers because their research is finding serious adverse impact on the gut lining, I want everyone to rethink their emulsifier intake too, for your gut’s health.  Meet here, Dr. Andrew Gewirtz  and learn about his important work on Microbiome, Emulsifiers, and their association with IBD and Metabolic Syndrome (defined by NIH as having three or more of these factors or you take drugs to control them:  High triglyceride level, reduced high-density lipoprotein (HDL) cholesterol, increased blood pressure, elevated fasting blood sugar, & large waist circumference.  How concerned should you be about chowing down emulsifiers?  Their connection to gut inflammation and microbiome skew at the mucosal level caused Dr. Gewirtz to eliminate such from his and his family’s diet.  One tenet of the healing diets — eliminate processed foods — results in the elimination of emulsifiers. Perhaps it is time to reconsider your emulsifier intake too.

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How & Why Properly prepare SOAK Quinoa

SUMMARY:   Quinoa is a whole grain substitute that is gluten-free though it actually is a seed, commonly termed pseudograin.  Most simply rinse, drain, then toss quinoa into a pot and simmer for 12 minutes calling that cooked.  Though cooked, it may not be very digestible, and this method may be downright harmful to your gut.  So how do you properly prepare soak quinoa?  Learn here that quinoa is super easy to properly prepare although it does require, as a minimum to reduce anti-nutrients, a 12 to 24 hour acid soak prior to cooking.  I’d do the quinoa soak purely for the culinary taste improvement truth be known as it removes bitterness from quinoa’s anti-nutrients in addition to making it easier on your gut!

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Ferment Consumer Profile Opportunity for American Gut Studies

Summary:  Just sharing a fun educational event, that literally could change your health, wellness, and vitality, occurring this Sunday, February 28, 2016, in Pittsburgh should you be nearby. The FREE event is Pittsburgh’s Fermentation Festival I’ll be attending and profiling ferment consumers and vendors for consideration in upcoming American Gut fermenting microbiome studies! Stop by and fill out the questionnaire!

Be a part of this unique FREE Ferment Consumer Profile Opportunity for American Gut fermenting microbiome studies and help further the understanding of the “How” and “Why” ferments modulate our immune system! For an added bonus… attend 5 workshops and learn how to ferment while you are at the festival. The workshops are led by an incredible battery of knowledge! I’ll be sharing how to make lactose-free grassfed yogurt that is part of the healing diet protocols (PALEO (some camps), SCD, GAPS, UMass IBD-AID).  Learn why fermented and traditional foods is part of WHAT EATING REAL WHOLE FOODS LOOKS LIKE.  For a start, read below for Cleveland Clinic’s 5 reasons why you should be consuming ferments.

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Mini Loaf Pancakes: SCD/GAPS/UMass IBD-AID

Summary:   Serve these Mini Loaf Pancakes to your Valentine on Valentine’s Day, or anytime actually!  These pancakes use almond flour, SCD lactose free yogurt or coconut milk, eggs and honey.  When in a pinch for yogurt, I’ve even used thawed frozen SCD banana yogurt, and it worked great!  What I most like about this recipe is that you can bake these in bulk, even doubling the recipe.  They freeze well and make scrambling for breakfast a no brainer.  These pancakes are also great travel and on the run food.

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Costco EVOO and Berries Organic Feb Sale

SUMMARY:  Here is a heads up on an upcoming Costco EVOO and Berries Organic Feb Sale! And of course.. there’s other things listed but those caught my eye as they are staples in my kitchen and should be in yours too.  The EVOO isn’t adulterated and the berries…. learn here why you want to eat some daily for your heart, brain, and anti-cancer!
Specifics:  My local Costco has a Save on Organic at your local Costco” deal going on Feb 1-21, 2016. Check if yours does… The kitchen staples I’ll be stocking up on are:
  1. Kirkland Organic Extra Virgin Olive Oil. One word: Unadulterated with other oils that are associated with diabetes and metabolic syndrome. Ok… lied; that was a dozen words. Sale is $1.50 off, limit 2.
  2. Mayorga whole bean coffee Seriously spoiled on this. —See product information here. Sale is $3 off, no limit, and
  3. Sunrise Growers Organic Antioxidant Berry Blend (strawberries, blueberries, raspberries, cranberries — See product information here. Sale is $2.20 off, no limit.
Costco EVOO and Berries

Kirkland Organic Extra Virgin Olive Oil.  This Kirkland Organic EVOO isn’t adulterated by rancid industrial seed oils. See UC DAvis pdf. That is a big deal. Those oils that adulterate tons of other olive oils are usually those that are associated with diabetes and metabolic syndrome. Use unadulterated EVOO to make salad dressings so you can absorb the micronutrients in those salads.  NOTE:  Lowfat salad dressings won’t absorb those micronutrients. See the posts here, MEET THE FATS & BEST SALAD DRESSING OIL, PART1 and here, SOYBEAN OIL, CORN OIL, DIABETES, AND METABOLIC SYNDROME for specifics and great dressing recipes.

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Healing diet holiday recipes (AIP, PALEO, SCD, GAPS)

Summary:  Most everyone wonders what are the ingredients that make up healing diet holiday recipes and that create nutrient dense, anti-inflammatory, low toxin great tasting traditional food that even folks not on any dietary restrictions will enjoy.  Seems impossible, but it is absolutely possible.  I do it all of the time; guests are amazed and hosts welcome such!  

I’m sharing two of my family’s and guests favorite holiday recipes (and my Pinterest Holiday board shares more) for our Butternut Squash Soup opener and incredible Whole Beef Tenderloin recipe which literally melts in your mouth. We’ve tested lots of recipes but these stand the test of time and remain our holiday tradition first course and main entree (recipes are below).   It is interesting that long before I even knew what a healing diet truly was, both of these recipes are coincidentally also autoimmune-protocol (AIP) compliant as well as PALEO, SCD, AND GAPS compliant.  AIP is explained further below, but suffice it to say AIP is perhaps the most challenging of the healing diets due to the vast amount of foods eliminated, albeit this is temporary.  I bet some of your own family favorites are AIP compliant!

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Homemade Chocolate Hazelnut Spread, PALEO/FODMAP/UMassIBD-AID

SUMMARY:  This… Thanksgiving morning! Homemade Chocolate Hazelnut Spread.  Actually, don’t save this for only one day; we certainly don’t!  Easily make this in bulk and freeze.

Ingredients and Processing I Prefer to Use


The nut ingredients in this recipe make these bars an advanced food for those on healing diets such as SCD, UMass IBD-AID, GAPS, or PALEO.  For this very reason, I recommend using these instructions to properly prepare nut and seed ingredients  whenever possible to make such more easily digestible.  But if you don’t do this step, no worries since the notes section of the recipe provides alternate instructions for toasting those nuts!  The recipe is not SCD/GAPS legal due to the cocoa, but it is in accordance with UMass version of SCD which is called IBD-AID, PALEO and also FODMAP friendly if maple syrup is substituted for the dates; details are broken out below the recipe for those interested.

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So Simple Birthday Chocolate Cake and healing diets

Summary:  I subscribe to the Julia Child philosophy of

“I’d rather eat an occasional little piece of the real thing than a giant bowl of the imitation!”

November… two Scorpios living under the same roof, celebrate lit candles on this So Simple Chocolate Birthday Cake.   FODMAP friendly, and within limits of UMass modified SCD named IBD-AID.  This coconut flour and maple syrup based seven ingredient cake was actually preferred in its taste trial test compared to the traditional iced cookie cake.  That is reason enough to not relegate this dessert to a once a year show, rather keep it in your families rotation.  We certainly do.

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