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Five Reasons You Should Consider an Elimination Diet (plus the most AMAZING Chicken-Apple Sausages)

E DietOk so I know the title of this post contains the word “diet,” and that’s likely to send at least a few of you running for the hills. I, myself, have a tendency to rebel against things that are limiting, so I feel you, I really do. But if there’s one thing I would encourage every person I care about to do in this lifetime, it’s to try this Elimination Diet, even just once.

I could go on and on about its benefits, and at its most basic, the diet will cost you two weeks of your life. That’s a small commitment to exchange for feeling better than you ever have in your time on this earth, no?

Just in case you need a push, here are five reasons you should consider picking up Tom and Ali’s book The Elimination Diet and giving it a try today.

1) Sometimes–maybe not always–but at least part of your life is spent dealing with any of the following symptoms: bloating, cramping, constipation, diarrhea, migraines, skin problems, joint pain, foggy thinking, anxiety, depression, sinus and lung problems, unexplained weight gain, low energy, insomnia.

Hey guess what? It’s not normal to feel bloated and gassy after you eat. You may have gotten used to it, but there is nothing more liberating than discovering that you can eat a meal and feel nothing but amazing afterwards.

Or maybe your digestive tract feels like a well-oiled machine, but you deal with severely dry skin or eczema. I’m willing to bet you my firstborn that two weeks of following this eating plan will reduce that inflammation.

Think it’s way too farfetched of a notion that your diet can affect how moody or anxious you feel? Okay, that’s fair. But aren’t you willing to try just about anything to get those feelings to go away, if such things are possible? Wouldn’t that include eating whole, organic foods combined into some of the most delicious meal combos to ever alight upon your palate?

Thought so.

2) Food allergies have increased 50% from 1997 to 2011—said the CDC in a 2013 study.

And no, this doesn’t just mean that people whine more now. For one, more people are starting to realize that constantly being miserable after eating is not a normal state of being. More and more doctors are recognizing the legitimacy of food allergies—especially those with backgrounds in Eastern medical theory—and are suggesting an approach to health that embraces the philosophy that “what you put in, is what you get out.” This is totally different from the Band-Aid approach we’ve become accustomed to, where your doc scribbles out a scrip for yet another “magic pill,” in an attempt to cover up your symptoms.

We have learned that 60-75% of the world’s population doesn’t have enough lactase after the age of 4 to digest the lactose in milk, so that probably means you. And if this urges you to go get a “scratch test” and discover your allergies that way, just know that food sensitivities and intolerances (as opposed to full-blown allergies) are less well known, often undetected, and can’t be tested for. They usually create a subtler, simmering sort of distress that leads to chronic symptoms.

When you can’t process a type of food, you lack an enzyme, nutrient, or organism to properly digest or metabolize. Each time you eat this food, more of the undigested particles build up in your body, feeding harmful bacteria and yeast in your digestive tract. Your body views these particles as foreign invaders and attacks them, putting your system on alert and causing inflammation. If you are constantly inflamed, your body is poorly equipped to handle actual foreign invaders—things like seasonal allergies, colds, or even cancer.

3) Maybe you’re like my roommate and you have an iron stomach, are vital as a stallion, and claim you’d gain no benefit whatsoever from doing an Elimination Diet. Okay, fine. Do you crave cheese? Caffeine? Sugar? Would it be hard to give these things up completely because the cravings would be too intense? After two weeks on the E-Diet, you will have completely reset your system, and the bacteria in your gut that leads to cravings for the afore-mentioned foods will be completely wiped out.

Don’t suffer from food cravings? Then you, my friend, are far stronger than I. But do you drink? A little? A lot? If that’s the case, your liver could use a detox. Trust me, your liver sent me a letter begging for it, and it thanks you in advance for your consideration.

4) Calories (and fats) don’t count!

Say what? Every time I pour coconut milk into my coffee, my mom cringes. “It’s so full of fat!” she proclaims. And that’s completely accurate. But! Coconut is one of the most heart-healthy fats out there, and this diet embraces these types of fat in spades. Extra virgin olive oil, coconut butter, coconut milk and oil, avocados and nuts (once reintroduced) will become staples of your diet.

Mom is coming from the perspective of years of diet advice claiming that counting calories or fat grams is the best way to lose or maintain one’s weight. But the E-Diet embraces clean, whole foods that come from the earth, and is therefore low in additives, sweeteners, coloring and preservatives, so it follows that you can literally binge your face off on these things and worry not one iota about your waistline. In fact, this diet is almost assured to cause you to lose weight. I can’t imagine anyone following it strictly and not seeing similar results. Personally, I simply love that I can eat to the point where I am almost uncomfortably full and still wake up the next day looking slender and lean with absolutely zero tummy bloat.

5) You get to eat things like Butternut Squash and Sage “Stuffing,” Chickpea Curry with Potatoes and Kale, and Mustard-Herb Lamb Burgers. This isn’t just a bunch of rabbit food here people. No boring iceberg salads drizzled with lemon juice, yeuuck! In fact read my post here about how I ate like a food champ during my last E-Diet.

The recipe below, for example, had me at hello. After tasting these little nuggets of deliciousness, I vowed to never eat store-bought, highly-processed breakfast sausage ever again, especially since processed meats have now been linked to cancer. 

Chicken-Apple Breakfast Sausages
  • 1 medium tart apple, cored, peeled, and chopped
  • 3 green onions, cut into 1-inch pieces
  • 3 T fresh sage leaves
  • 1 ½ tsp sea salt
  • ½ tsp freshly ground black pepper
  • 1 ½ lbs organic skinless, boneless chicken thighs
  • Extra virgin olive oil or coconut oil for cooking
  1. Place the apple, green onions, sage, salt and pepper in a food processor fitted with the “s” blade and pulse a few times. Then add the chicken and process until the chicken is ground and the mixture starts to form a ball, about 30 seconds.
  2. With oiled hands, form the mixture into about 8 patties and set them on a plate. Heat a large skillet of medium-low heat and add 1 T oil. Place four of the patties in the pan and cook for 4 to 5 minutes on each side. Repeat with the remaining patties.
  3. These keep in the fridge for about 5 days or can be frozen and reheated in a 350-degree oven.

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Now trust me when I tell you making these bad daddies–and just embracing the Elimination Diet in general–is inarguably doing something delicious! And just because I love you so much, I’m even including a link to an awesome guide to shopping for the right ingredients to support your E-Diet. You’re welcome!

 

 

 

 

Three Reasons To Eat More Chocolate (That You’ve Probably Never Heard Of)

chocolate-968457_1280Perhaps justifying our lust for chocolate is the reason scientists have spent so much time studying it. After all, we like to be told that dark chocolate improves blood flow, lowers bad cholesterols, and elevates mood while reducing stress.  But it turns out there are more reasons why you should help yourself to some of the good stuff.

Throw Out Your Cough Drops

Seriously, I’ll take a creamy truffle over a menthol-flavored cough drop any day. And now it sounds as if you can. In a small British study conducted in 2005, participants were asked to inhale capsaicin, the stuff that gives chili peppers their sting. A variety of proposed remedies were tested, and the most effective one turned out to be hot chocolate. Researchers found that theobromine, a compound found in cacoa seeds that acts like caffeine in the human body, was more effective than codeine to stop coughing. So next time you’re under the weather, test this theory by taking two (squares of chocolate, that is) and calling the doc in the morning.

chocolate-1402017_1280Leave the Sunscreen At Home

Just kidding. Although scientists in Germany discovered that ingesting the cocoa solids and flavonoids present in dark chocolate can defend our skin against the effects of UV rays, effectively staving off skin cancer. Not only that, but the study participants receiving cocoa every day noted smoother, moister skin with fewer rough patches. This caused researchers to speculate that there might be benefit to adding the ingredient to beauty products. So if you’ve ever eaten a death-by-chocolate dessert and thought, “I could absolutely bathe in this,” it sounds like maybe you should.

Add Chocolate to Your Diet Plan

Now the founders of Weight Watchers might not agree with us on this one, but research conducted by an associate professor of medicine at UC San Diego suggests that healthy adults who eat chocolate more frequently tend to have lower body mass indexes than those who snack on it less often. This result occurred despite the fact that those who ate chocolate more often did not eat fewer calories or exercise more than other participants. The theory is that the metabolic benefits of eating modest amounts of chocolate might lead to reduced fat deposits and potentially offset the added calories. Are you excited yet?

Develop X-Ray Vision

That would be cool, wouldn’t it? But chocolate won’t make that happen. What it will do, however, is improve your ability to read light-colored words on a light-colored background, called “visual contrast sensitivity.” Furthermore, it an improve your ability to detect moving dots on a moving background, known as “motion sensitivity.” Study participants ate both white and dark chocolate at separate times and then took similar vision tests. Relative to white chocolate, testing the dark resulted in higher performance in both categories, as well as improved spacial memory. Think about it like this: driving at night is low-contrast, and images are hard to distinguish from one another. Increasing your ability to make out those objects also increases your safety, so we think what we’re hearing here is that chocolate can save your life.

chocolate-1202606_1280And Did You Know…

Sixty percent of women in a recent British poll ranked chocolate as the most smile-worthy experience, ranking higher than the sight of other smiling people and even loved ones!

Tips for Finding the Chocolate That’s Actually Good for You
  • Pick the chocolate containing the fewest ingredients possible.
  • Cocoa solids or cocoa mass should be first one listed.
  • Sugar should not be. Nor the second.
  • Choose one that’s both 72 percent cacao or above.
  • Buy organic, since chocolate is a heavily-sprayed crop. In fact, seek out fair-trade, and locally-sourced dark chocolate to get maximum health benefits.
  • Dutch processed cocoas have alkalized the chocolate, removing some of the beneficial flavonols. It’s fine for baking but not as good for sipping.
  • It sounds as if soy lecithin in chocolate is not so scary. Unless you’re allergic to soy, that is. We’ll talk about this more soon.
 Oh, and FYI

Portion control is paramount to making a chocolate obsession work for you, so aim for half to one ounce per day, which is about a two-inch square of most chocolate bars.

Now aren’t you just dying to go do something delicious with chocolate?

 

An Elimination Diet-Friendly Chinese “Chicken” Salad: Debunking the Deprivation Myth

Chinese Salad 2I’d like to state for the record: This Post to Post Links II error: No post found with slug "challenge-2013-elimination-diet-food-allergen-cleanse" has been the best thing I’ve done for myself in the past five years of my life. And as much as I’d like to wax poetic about the program’s many virtues, that’s a different post for a different day. I am here today however, to debunk the idea that my eating life is so deprived now. Have a looksy . . .

The penthouse* has been without gas for the last two weeks (in part due to my disorganization while we were moving, but in part also to the fact that Southern California Edison is as efficient and devoted to excellence in customer service as the DMV).

So what’s a cooking instructor on a highly limited diet and no access to a microwave to do? Get creative? Certainly. Pull out all those rarely used appliances tucked away into dark corners? You betcha. You’d be amazed what can be accomplished with a blender, a juicer, a crockpot, and a food processor.

And what can you make with those things? Sauce. And sauce makes this elimination dieter a happy girl. In fact, I read a post recently on The Whole Life Nutrition Kitchen where a reader had stated, “Just give me sauces and I can eat anything.” Kindred spirits, we are.

So using Tom and Ali’s garlicky green sauce, I created this Asian influenced salad that can be eaten as early as Phase Two of the Elimination Diet, but is even better once citrus, nightshades, and chicken are reintroduced. The disclaimer is that nothing is trying to be chicken in the Phase Two friendly variation–it’s just that few descriptions have the same name recognition as “Chinese Chicken Salad.” Chinese Salad? Asian Salad? Chickenless Asian Salad? You get the picture.

This concoction tastes a lot like peanut sauce, and it is AMAZEballs. I didn’t want to spend $15 at Whole Foods on a jar of pumpkin seed butter, so the first time I made it, I used sunflower butter and it was delicious. This go around I used homemade (thus, cheaper) pumpkin seed butter, and added lime for balance, crushed red pepper for spice, and enough water to make it the consistency of salad dressing. Feel free to omit the citrus and the red pepper if you’re still in Phase Two.

Build your salad with your favorite combination of the following ingredients:

Phase Two-friendly options:

Romaine
Shredded cabbage (Red or green)
Radicchio
Shredded carrots
Shredded beets
Broccoli
Snap peas, cut into strips (I like these better than snow peas, but either would work)
Bean sprouts
Julienned green apple (you need something with tang, to mimic the flavor of mandarin oranges)
Cilantro
Pepitas (to mimic the crunch of the chow mein noodles), toasted for extra flavor loveliness.

Other options, once you’ve graduated from Phase Two to Reintroduction:

Julienned red, orange, and yellow pepper
Organic chicken, cut into strips–I used Fiance’s delish go-to marinade of Sriracha (here’s a homemade, paleo version http://nomnompaleo.com/post/36060636540/paleo-sriracha-homemade-20-minute-sriracha), sesame oil, and soy sauce. Use wheat free tamari if you’re eliminating gluten.
Orange, supremed–I toyed with using peeled and separated tangerines, but I think the seeds would be annoying.
Organic water chestnuts—I would love to buy these fresh, but apparently that would require a quick jaunt to an Asian food market. In Asia.
Organic baby corn–see note about water chestnuts.

Take a look at both versions. No deprivation here.

Packed with Phase One-friendly goodies

So crunchy and flavorful

Chinese Salad 3

Then once you add in citrus, nightshades, and chicken

Chinese Salad 4

Adaptable for any Phase and so good you’ll be eating it well after the diet’s over

 

And just so’s I’m not alienating the non-Eliminators out there, I’ve got more killer sauce recipes coming soon: high on flavor, low on refined sugars and other yucky additives, as well as a comprehensive guide of refined sugar alternatives due out in the next few weeks. So stay tuned.

In the meantime, do something delicious!