True healing of Mind, Body, and Soul can begin by eliminating the primary foods that your immune system considers toxic. When you remove the three most common inflammatory foods at once – gluten, sugar, and dairy- both the digestive and immune systems have a chance to calm down, heal and reset. But where ever inflammation is and especially in the gut, damaged tissue needs to be repaired so that a healthy intentional environment can have good bacteria to heal that leaky gut. Leaky meaning many healing, vitamins, minerals, and nutrients are not absorbed because of the inflammation and lack of “good” bacteria.
A full autoimmune diet is a highly restrictive diet that eliminates all potential irritating foods. But in my experience, not everyone requires a full autoimmune diet. Instead, I have found, including my own personal story of healing MS, 80% of my autoimmune clients feel better and begin reversing the autoimmune process just by eliminating gluten, sugar, and dairy. 10% go own to require full food sensitivity testing and the last 10% require a highly restrictive full autoimmune diet. That’s 10 out of 100 people, so it makes sense to start easy and move to the more restrictive plan if necessary!!
By restricting fewer foods in the beginning, client compliance goes way up, and when you start feeling better, motivation stays high to stay on track and on plan! Working closely with clients makes compliance go up also, because being held accountable, and checking in with your coach makes us more responsible to our own goals. So sure you can buy a book and do this, but it’s the individual attention to your detailed needs that makes working with a coach on this so successful and rewarding for me the coach.
Okay, so now we have taken away all the bad stuff that makes you forgetful, sick, tired and Fat, what is left to eat you ask? You’ll be enjoying all types of fruits and vegetables, clean meats, fish, chicken and healthy fats. So, think Paleo, the diet inspired by how our ancestors ate, in fact throughout most of human history, we ate this way, it’s only been in the last 30-40 years we have become an over processed junk food consumable nation. And because of that, we are sicker, heavier and unhealthier than ever before.
So, what will you eat?
Foods for Fighting Autoimmune Disease
Plants (vegetables, fruits, nuts, seeds, herbs, and spices)
The main source of healthy carbohydrates and micronutrients (vitamins, minerals, antioxidants and anti-inflammatory agents) Raw nuts, seeds, and their butter – and animal food offer quality forms of healthy proteins and fats.
**Rice and Corn can be added as long as no prior sensitivity.
Animals (meat, fish, chicken and eggs)
I also recommend avoiding GMO’s, because GMO labeling is prohibited in the US. Even though most developed nations do not consider them safe, and labeling of GM food products is required in 64 countries. No labeling or restrictions are required in the United States.
The only way you can avoid GMO’s is by following these 3 simple rules.
- Buy Local-Ask-Much more likely to find truthful answers from a local farmer or co-op
compared to a major corporation.
- Buy Organic-Certified Organic products cannot include GM ingredients. Including produce and meats, if cattle have eaten GM feed, it alters bacteria in their guts, which then affects both milk and meat.
- Look for “Non-GMO Project Verified” or “USDA Organic” seals on single or packaged goods like flour, seeds, and nuts.”Gluten-Free” also on the label.
Now, what foods fit perfectly into this anti-inflammation plan and are known to heal the gut? Best choices are low glycemic or low in sugar fruits, but all fruit are acceptable. Best choices:
(**Moderation on bananas, not every day and not on days with other high sugar fruits like melons, strawberries.)
Nuts and Seeds are excellent sources of protein, many of them made into flours and butter that you can use instead of wheat flour or butter on toast. All nuts and seeds are allowed peanuts and coconut are both acceptable even though peanuts are a legume, and coconut is a fruit.
Please let’s not eat fruit and nut bars, if you do read ingredients and labels carefully and avoid bars made with sugar, dairy and not labeled gluten free.
(**Remember Organic and Gluten Free processed foods are often made with unhealthy ingredients and hidden sugar! Here are some of the 100 names for sugar!)
FIFTY-SIX NAMES FOR SUGAR:
- Agave nectar*
- Barbados sugar*
- Barley malt
- Beet sugar*
- Blackstrap molasses*
- Brown rice syrup*
- Brown sugar*
- Buttered syrup*
- Cane juice crystals*
- Cane sugar*
- Carob syrup*
- Castor sugar*
- Confectioner’s sugar*
- Corn syrup
- Corn syrup solids
- Crystalline fructose*
- Date sugar*
- Demerara sugar*
- Diastatic malt
- Ethyl maltol
- Evaporated cane juice*
- Florida crystals*
- Fruit juice*
- Fruit juice concentrate*
- Glucose solids
- Golden sugar*
- Golden syrup*
- Grape sugar*
- High-fructose corn syrup*
- Icing sugar*
- Invert sugar*
- Malt syrup
- Maple syrup*
- Muscovado sugar*
- Organic raw sugar*
- Raw sugar*
- Refiner’s syrup*
- Rice syrup
- Sorghum syrup*
- Turbinado sugar*
- Yellow sugar*
The FDA considers sugar to be any one of the following six compounds: glucose, galactose, fructose, maltose (glucose-glucose), lactose (glucose-galactose), and sucrose (glucose-fructose).
Vegetables are Awesome!
There are so many different ways to prepare them, raw, lightly steamed, baked, sautéed. Feel free to enjoy them as a snack, side dish, mannish, add to soup, salads, chilies, stews, stir-fries. Look to purchase the highest quality you can find, meaning organic, local and farm fresh whenever possible.
The more you eat every day the better! Vegetables of course!! Some guides and paleo programs recommend “one pound a day” I always say to include 5 different colors of vegetables per day. Each color provides a different family of antioxidants and polyphenols, which activate different genes that will help keep you strong and healthy.
The type and glycemic index matters also a Yam 37, sweet potato 44, new potato 57, white skinned mashed 70, French fries 75, Idaho Baked 85, instant mashed 86, red skinned boiled 88 on the glycemic index scale. So, since glycemic index plays a role in obesity and weight gain, we want to choose the lowest possible.
Meat and Eggs
Avoid processed meats like hotdogs, bacon, sausage, jerky or lunchmeat. Look for eggs marked “free range and organic” they taste better and the yolk has an orange tinge instead of pure yellow.
Good protein choices:
Eating clean is NOT A DIET – it is a way of life. I know how hard it is to fit everything into a busy life. I want to teach you how to eat healthy foods without spending hours, or even 30 minutes, in the kitchen. I have created simple, delicious meals that are designed not only to cleanse your body, but also to give you energy and help you lose unwanted weight.
I never want you to feel confused or annoyed about what to eat or when to eat in your busy day ever again. This program will guide you step-by-step and day-by-day. I am here with you all the way.
I invite you to check out the full shopping list, recipes, and meal planning guide.
Stay tuned for Part-2 of this series next week to learn 10 tips to make this meal plan work for you!