Gut issues? Try an Elimination Diet + Custom Healthy Eating Program

Do you have a rumbly, uncomfortable belly?

Does your skin itch or give you blemishes?

Do you experience gas, bloating, irregular stool frequency (more or less than once / twice daily)?

Do you have constipation or diarrhea occasionally?

Try an elimination diet.

"Elimination" comes from the Latin word meaning "beyond the threshold".

Move beyond the threshold of your semi-wellness.

Walk through the door of discovery, find the foods and eating habits that cause distress, and let them go, once and for all!

Try this guide to get started. If you would like,

I can tailor your Elimination Diet to your needs and goals.

Clean out your kitchen.

Remove processed, packaged items and those containing sugar in all forms. Let go of coffee and alcohol, too. Use this guide to alternative sweeteners to help you with cravings.

Go shopping.

Buy foods according to the Clean 15 and Dirty Dozen Guide from the Environmental Working Group. Make sure to get plenty of gluten-free bulk grains, hormone / antibiotic free chicken, fish and eggs, and lots of vegetables. 

Start your elimination diet when you have a day or two off to be at home. Set aside time to cook and follow these meal plans and watch these videos to help you with prep.

I can help tailor shopping lists and meal plans to your needs.

Keep a journal.

Write your intention for your Elimination Diet. What do you plan to get out of this two-week period of cleansing? What you will do when cravings hit.?

Eliminate potential allergens.

Start by eliminating gluten, dairy, coffee, and sugar. When you move beyond the threshold of these foods, you will see how many more delicious new ingredients there are to try!

Substitute.

Instead of:

• gluten, try buckwheat, brown rice, quinoa, amaranth, teff, millet, and oats;

• sugar, try applesauce, dates, figs, and little bits of raw honey;

• coffee, try green tea or a coffee substitute like Dandy Blend;

• dairy, try almond or rice milk.

If you would like to do a more in-depth elimination diet, I can help you by customizing recipes, prep + meal plans to eliminate these common allergens as well: corn, peanuts, soy, eggs, chocolate, vinegar, yeast, low-quality fats + oils, fatty meat, beans.

Re-Introduction

Hello allergen! Nice to meet you again! Does my body like you? Let's see.

After the elimination phase, start re-introducing the foods that you excluded for 2 weeks. You will notice immediately that, when you challenge your body with offensive foods, it will react! 

Itchy eyes, digestive distress of any kind, shortness of breath, swelling, fatigue, and nausea are all signs of a food sensitivity.

Record it in your journal and try to avoid it from now on.

The elimination diet takes a little bit of planning and coordination, but it is simple to do and can make a huge difference in your health!

Pear, Brussels Sprout, and Fig Salad

September is here, the full moon is just past, and everything in the garden is finding its peak ripeness.

Start reveling in the culinary delicacies of fall.

PEAR, BEET + FIG SALAD

You will need:

• 2 pears, chopped

• 2 cups Brussels sproouts

• 6 fresh figs (or 3 dried figs), cut into small pieces

• 1/4 cup organic hazelnuts or almonds, chopped

• 2 tablespoons of your best olive oil

• 1 Tablespoon balsamic vinegar

• Salt and pepper to taste

Preheat oven to 425 degrees. Rinse Brussels sprouts, chop in half, and toss with salt and olive oil. Arrange on a cookie sheet so that they are not touching. Roast for 20 minutes.

Place in a large serving bowl.

Chop pears and figs.

Add them to the sprouts and mix gently.

Add figs and nuts, toss with olive, vinegar, mustard, salt and pepper, and let stand for 5 minutes before serving.

Enjoy!

Summer Dinners

Happy Summer!

The days are long and lovely. It's time to spend time outside and soak up the green world all around us.

Try these picnic-friendly recipes to invigorate you after a long day and enjoy the evening outdoors. 

Thanks to Saveur for this recipe inspiration.

KOHLRABI POTATO SALAD

This traditional Swedish recipe is unique and delicious. Kohlrabi, a Brassica family cultivar, tastes like a cross between cabbage and broccoli.

You will need:

• 1 pound potatoes or any kind

• 4 tablespoons unsalted butter

• 1 small kohlrabi, chopped

• 1 cup roughly chopped kohlrabi leaves

• ⅓ cup roughly chopped dill

• Salt and freshly ground black pepper, to taste

Steam potatoes in until tender, 18–20 minutes; set aside. 

Melt butter in a 12" skillet over medium-high heat. Add kohlrabi pieces; cook, stirring occasionally, until crisp-tender, 5–7 minutes. Add reserved potatoes, the chopped kohlrabi leaves, dill, salt, and pepper; cook until leaves are wilted, 1–2 minutes more. Serve warm or at room temperature.

CORN SALAD

A classic Midwest United States recipe that reminds me of my mother's Kansan heritage.

You will need:

• ½ cup apple cider vinegar

• ¼ cup olive oil

• Salt and freshly ground black pepper, to taste

• 2 cups fresh peas

• 3 ears corn, husks and silks discarded, kernels sliced from cobs and reserved

• 2 stalks celery, finely chopped

• 1 medium yellow onion, finely chopped

• 1 avocado, chopped

Whisk vinegar, oil, salt, and pepper in a large bowl; set aside. Bring a 2-qt. saucepan of salted water to a boil. Add peas and cook until bright green and tender, 1–2 minutes. Drain and add to bowl along with remaining ingredients; toss to combine. Let sit for 30 minutes before serving.