This is the process I took to heal...
1. Find a wellness Doctor (or nutritionist) that you can trust.
If you are having trouble or it's just not in the cards, here's what I recommend...
1. Take a Food Allergy Test
2. Eliminate all foods allergic to from home, pantry and routines. (The restaurant portion will become easier with time. Once we build around the simple changes)
3. Work in a vitamin routine that is suitable for your nutrient deficient body. Here was mine:
a. Digestive enzyme
b. VItamin C
c. Turmeric pills
d. Vitamin B12
e. Vitamin D3
3. Allow the body to "calm down" by:
a. Eliminating the foods you are allergic to
b. Eliminating foods that cause inflammation and high saturated fat foods (refer to our foods list)
c. Eating anti-inflammatory foods (Where "My Simple Recipes" helps)
d. Incorporating Immune-Boosting foods
4. Building a lifestyle to avoid the "elements" that constantly surround us. (That's where the show comes in)
5. Construct a new eating pattern centered around avoiding the elements, eating anti-inflammatory foods and, NOW, ADDING a balance of prebiotic and probiotic foods to every meal. (Where another portion of "My Simple Recipes" helps)
6. Expanding your understanding of our current lifestyles and world we live in by growing your knowledge through tips, tricks and the experience of others. (that's where the blog helps)
6. Living a lifestyle centered around body health and promoting habits through what you love. Pulling together all aspects and now living them.
*Note: This takes time and understanding. Unlike diets and cleanses, you can't go cold turkey. This is more like kicking an addiction. Starting with a majority of easily digestible foods and small amounts of the others. As we move forward and heal, slowly increasing the amounts.
FOODS LIST FOR PHASE ONE (Calming down the body):
These are organic foods (I know that there are still organic chemicals that the body doesn't agree with. But this is the starting point. We will work that out later in the episodes.) and they are the foods centered around giving your gut the right kind of fiber, low amounts of sugar and infusing healthy bacteria to grow and repopulate our system.
FOODS TO CENTER AROUND:
BOLD= STAPLE FOOD
Fruits- Only low sugar organic fruits. Including:
1. Lowest sugar- avocado, lemons, limes, cranberry
2. Higher in Sugar but still low- raspberry, blackberry, strawberry, blueberry
3. Acceptable but not often- bananas (the greener the better. The riper the more sugars)
1. Quinoa and gluten free Organic Oats (only oats. no other ingredients)
Beans & Legumes-
1. Black, pinto, garbanzo, northern, white beans.
Smaller portions while your stomach is balancing and your body is getting relief from inflammation. As we implement the next phases all of these foods will be increased. But, for now, start small.
2. Legumes or Lentils
Same thing here. Beans and lentils are what "My Simple Changes" calls "base foods". The base of every meal should include a sort of these foods. But finding your balance on what your digestion can process is key and the more that your body cleans out the invading predators, the easier it'll be to find the right balance. But first we've gotta clean out what's holding us back!
Dark Leafy Greens-
1. Romaine, green leaf, spinach, arugula, butterhead, Kale, mustard greens, collard greens, cabbage and broccoli
Lately, I've been sticking to the "Organic Living Herbs". They last longer and the moment the food has been picked it starts to lose nutrition. This way I can give myself the most nutrition possible from the food.
1. bok choy, celery, beets, sprouts, micro-greens (any and as often as possible), watercress, onions, garlic, tomatoes, asparagus, carrots, cauliflower, corn, cucumbers, mint
1. sauerkraut, kimchi, kefir, fermented pickles (more in the pickles episode), kombucha.
A. While you're healing your gut and calming body inflammation, probiotics (and prebiotics) are key because they help repopulate your gut with beneficial bacteria that then feeds your body and organs with good bacteria to fight and protect. But, during this phase include these in very very small amounts. Your body is too fragile to use these to their full effectiveness. But as it calms down and heals and builds, slowly increase these. As they are one of the "MSC" staples to healing.
WHAT I DID: I started with a lot. Then dialed it back to an amount that didn't give me a upset feeling. I let that be my base and as the process progressed I slowly added more. Currently, I eat a half of a cup of raw fermented foods a day and 16-24 oz of kombucha. But, it took time and everyone heals and operates in a completely different way. So, just keep that in mind.
NOTE: Eat with cold foods cause heat kills the bacteria
Ginger, turmeric, pepper, rosemary, cinnamon, thyme, oregano, cayenne (small amounts here until the healing process has started)
1. Ghee (Explained in detail in the butter episode)
2. Olive oil
3. Coconut oil
NO other oils! Especially Vegetable oils!
walnuts, almonds, cashews
(very small amounts while healing your stomach and make sure they are plain with no oils or salt added. Also, avoid peanuts because they contain lectins that irritate our digestive system)
Salmon, canned tuna, sardines, *Bone Broth- organic turkey broth
a. Stick to Norwegian waters or New Zealand waters because of contamination
b. Make sure if you go canned anything that they are packed in either nothing or just water. Avoid all other ingredients like olive oil and salt. Let us be the ones to add those later.
c. As always, meat should be consumed as a flavor addition. Not as the ingredient to build around. A lot of our digestion and inflammation issues are due to over consumption and poor quality meats. Meaning, small portions of meat (small).
*avoid meat during gut and inflammation healing phase because meat causes inflammation in your body. Starting with your stomach and stemming out to the rest of your body.
chia, flax (unless you have an intestinal issue like crohn's and colitis. In which, I highly recommend avoiding all seeds until you are healed. All they do is irritate a already pissed off system)
1. honey (but very small amounts because of high levels of sugar)
2. dark chocolate (70% and above) *AVOID SOY LECITHIN -it's an emulsifier, which means it irritates the lining of your stomach aka tampers with digestion. I avoid anything with lecithin. It's a debated ingredient, which is enough for me to not take the chance. Especially since there are other viable options out there. Also, look for vegan dark chocolate with only two to three ingredients and learn to love it because it loves you!
Essential Oils- ("BORROWED" FROM DR. AXE)
- Clove: Anti-bacterial, anti-parasitic and antioxidant protection. (1)
- Cypress: Improves circulation, reduces varicose veins, lifts confidence and can help heal broken bones. (2)
- Eucalyptus: Improves respiratory issues like bronchitis, sinusitis and allergies. Also invigorating and purifies the body. (3)
- Frankincense: Builds immunity, reduces inflammation, heals age spots, supports brain and may help fight cancer.† (4, 5)
- Ginger: Reduces inflammation, supports joints, improves digestion and relieves nausea. (6, 7)
- Grapefruit: Supports metabolism and cellulite reduction. Mix with coconut oil and rub on areas of cellulite or take a few drops internally with water. (8)
- Lavender: Helps with relaxation, improves mood and heals burns and cuts. (9)
- Lemon: Great to use in homemade cleaning products, improves lymph drainage and cleanses the body. (10)
- Myrrh: Natural anti-septic and can prevent or reduce infections. Also, supports beautiful skin, reducing stretch marks and hormone balance. (11)
- Oregano: Powerful anti-microbial properties, can kill fungus and help you kick a cold fast. (12)
- Peppermint: Supports digestion, improves focus, boosts energy, fever reducer, headache and muscle pain relief. (13)
- Rose: Incredible for reducing skin inflammation and great for creating glowing skin. Add a few drops to your facial moisturizer. Also, one of the most valued essential oils in the world at $1000+ for 15ml. (14)
- Rosemary: Can naturally thicken hair so it is great to add to homemade shampoos. Also, it improves brain function and memory so it’s great to used when working, reading or studying. (15)
- Tea tree oil (melaleuca): natural anti-bacterial, anti-fungal, reduces bad odors and can help stimulate the immune system. (16)
- Sandalwood: Natural aphrodisiac that improves libido and can also improve energy. (17)
1. water, water, water, (healthy water. More in the "How to get the right water" episode)
2. organic low sugar juice (a healthy blend of juices as opposed to 16 oz of orange juice which equates to 8-10 oranges... when have we ever had that many oranges in a setting??, no caffeine green tea or other tea, kombucha and that's it... seriously.
All of this is geared toward letting your digestion rest and providing beneficial nutrition for your body to heal inflammation while your gut heals.
Small portions all day. Drink minimal beverages during meals (wait 30-90 min because liquids dilute your acids and enzymes in your stomach which doesn't allow proper digestion). Drink a green juice between meals. Tea or hot water with lemon 2+ times a day but not during meals.
-No Processed foods
-No Processed Sugars, minimal natural sugar
-ONLY WHOLE SINGLE INGREDIENT FOODS
-Go Raw food for 50% or more of your diet, or lightly cooked
-NO ALCOHOL... causes inflammation (but if you do, which I still do too (1-2 drinks a week... I mean come on, nobody is perfect), go Organic Vodka and add lime juice, ginger juice and/or mint...)
Everything else has too many things that deprive nutrition and cause inflammation
ALRIGHT NOW THAT THIS LOOKS IMPOSSIBLE AND DISCOURAGING AND UNREALISTIC, LET'S GET TO THE RECIPES. BUT BEFORE, REMEMBER, THIS IS ONE SIMPLE CHANGE AT A TIME. NOT ALL AT ONCE. AND I'M ON YOUR SIDE AND HERE TO HELP. OK, THE RECIPES:
A can of Amy's soup. I choose between the lentil and the split pea. More often lentil because the ingredients are prebiotic foods that will help with the probiotics and spices I include with the meal.
Amy's lentil soup and "rice"
After pouring the can of soup into your pot, fill the can up with reverse osmosis water (to be explained in more detail in our water episode) and add a scoop of "Ancient Nutrition Bone Broth Protein".
Add our base spices: All spice seasoning (if applicable), turmeric powder, garlic powder, cayenne powder, pepper. (NO SALT. We already get enough naturally)
Let simmer for 20 minutes.
In the meantime, you're chopping up all the raw veggies to add when the soup is ready.
*MY SIMPLE CHANGES TIP*- Cut 3 times the amount you are going to need and put them in your glass storage containers (BEST TYPES AND HOW TO WEED OUT THE PLASTIC SHOWN IN OUR PLASTIC TO GLASS EPISODES) to use over the next couple days.
Base veggies to add that play well in our other recipes:
Chopped- Cauliflower rice, onions, garlic, leeks, carrots (If you don't feel like chopping everything, which happens to me all the time, at least make sure you get raw onions and garlic into the soup somehow. They are a essential part of this recipe)
Topped- green onion, sprouts, avocado, more base seasonings
Added- Corn (a "MSC" base staple food)- 3 options: Organic corn on the cob (takes the longest), corn tortillas (for variety) or canned organic corn (easiest option and inexpensive. A can of organic corn cost .99)
If you choose, Corn Tortillas, (which is my most common choice. 2 of them) here's how you prepare them.
1. LOOK FOR CORN TORTILLAS WITH ONLY THREE INGREDIENTS: Organic corn, water, lime juice. (That's it. They are healthier, taste great and the same price usually)
2. Add a teaspoon of Ghee or olive oil to a pan and let it heat up. Place the tortillas in the pan. Rotate to cover all sides. Keep rotating for about 3 minutes until the tortillas are soft and ready. (This takes a bit of practice and skill. So don't be discouraged if the first few times your tortillas don't come out right. You'll perfect it and this is such a essential part of the process because Ghee and corn are so important in the changes)
Now, when the soup is ready (after 15-20 minutes), pour it into a bowl add the raw ingredients and enjoy.
Using the base ingredients we may or may not have already chopped. And if we have not, chop 3x the amount you intend to use today and save the rest for the next couple days. Saves times and keeps these changes simple.
-3 cups of water,
-bring water to boil
-turn to simmer quarter cup finely chopped ginger, tbsp dandelion or burdock or chicory root for 10 min
-add lavender and mint and let all boil for another 5 min
-squeeze quarter of a lemon and add tsp cinnamon into mug
-add mixture to mug through strainer
Organic greens (I tend to lean toward living herbs/lettuce or Arugula or a kale/arugula mix)
a. Any form of lettuce listed in our foods list
walnuts, pepitas (pumpkin seeds), beets, blueberries (or a quarter cup of pear... but pears are high in sugar), goat cheese (minimal ingredient goat cheese), avocado, red onion
Optional: sprinkle chia or flax seeds on top
Lemon, olive oil, garlic, turmeric, ginger
1 full lemon
1/4 cup of olive oil
6 cloves of garlic
1/2 tsp turmeric
tsp finely chopped garlic
Shake the shit out of it
Store it in your fridge.
Organic corn tortillas (corn, lime juice, water)
Onions, garlic, sprouts, beans (preferably
SIMPLE REFRIED BEANS
1 can Organic low sodium refried beans (.99) (make sure they only have 1 ingredient... beans)
Enchilada sauce (I recommend ??? FIND OUT BRAND)
Use the "My Simple Changes" homemade tomatillo salsa recipe
Chopped onions, garlic and staple seasonings: All purpose seasoning, turmeric, pepper, cayenne, pinch of pink Himalayan salt
Mix all ingredients together and leave on the lowest setting until ready, stirring every so often.