An Introduction to the Autoimmune Protocol

Tags

Autoimmune Disease, Autoimmune Protocol, Chris Kresser, Elimination Diet, Gluten Sensitivity, Healing through diet, Nora Gedgaudas, Paleo, Sally Fallon-Morell, Sarah Ballantyne, Skin Problems, Weight

(Image by TSL)

One quarter of what you eat keeps you alive. The other three-quarters keeps your doctor alive (Hieroglyph in an Egyptian Tomb)

So, you know how I mentioned things were going to be a bit different in TSL-land this year? Well, I wasn’t kidding. We’re really shaking the tree here at Casa TSL. And it begins today. Today is the first day of our Autoimmune Protocol (AIP).

Before I give you my take on the AIP – the un-scientific take (because I am no scientist) – first, let me preface it by acknowledging that this decision will probably have its detractors. The idea that food can be medicine is not a universal one. But, it is one that I hold.

My interest in the correlation between the food I eat and my health probably began when I started to suspect that the chronic skin issues I have been plagued with for decades seemed to fluctuate depending on what I ate. I started to take more notice. To cut a very long story short (and to spare you all of my health story!), just over a year ago I gave up grains (gluten), pulses, all trans fats and processed food. My dairy intake reduced greatly (LM is allergic). And, you know what? – pretty quickly my skin issues cleared up. Almost completely. There is no doubt in my mind that I have a sensitivity to gluten.

And, I started reading. I read a lot. About diet, nutrition and health. There’s a short list of some of my favourite books at the end of this post, if you’re interested. Along the way, I discovered that the skin problems that run in my family are a form of autoimmune disease. I learned that while I have a predisposition to autoimmune problems (along with other stuff!), the way I choose to eat and live also contributes. And, I learned that I’m lucky. I could have developed a much worse autoimmune problem – Coeliac disease or Multiple Sclerosis, for example. Some of that is due to my genetic blueprint. Some of it is due to my diet and lifestyle. And, some of it is just dumb luck.

While my skin issues have cleared up significantly, not all my health issues have. And, as I get older, I want to ensure, as much as I can, that I have a quality of life that allows me to move freely and not be limited by ill health. I want to be a healthy old person! So, I am undertaking the AIP in an effort to make it easier to reach this goal. And, lovely LM has chosen to join me. And, I didn’t even have to twist his arm or resort to bribery!

(Image from here)

So, what is the Autoimmune Protocol?

The AIP is an elimination diet. But, it also more than that. It is a nutrient-rich approach that removes foods that irritate the gut, cause gut imbalance and activate the immune system.

(AIP) helps heal the gut, to restore normal/healthy gut microorganisms, to reduce inflammation and to regulate the immune system both through healing the gut, regulating hormones and addressing micronutrient deficiencies. (Sarah Ballantyne, ‘The Paleo Approach, Reverse Autoimmune Disease and Heal Your Body’)

A leaky gut and imbalances in gut microorganisms are believed to be involved in all autoimmune diseases. They are directly related to diet and lifestyle. According to the very knowledgable Sarah Ballantyne, the AIP helps to heal the gut, to restore healthy gut microorganisms, to reduce inflammation and to regulate the immune system both through healing the gut, regulating hormones and addressing micronutrient deficiencies. Count me in!

But, what does it mean in practical terms? Well, here at Casa TSL we have already cut out all grains, pulses, refined sugars, trans fats found in modern vegetable oils and processed food. My pantry looks nothing like it did a few years ago. Dairy of any kind (even grass-fed ghee) will also now be avoided for a while. But now, we’re cutting the following foods out, too:

• Eggs (which I’m not looking forward to)
• Nuts
• Seeds (including cocoa, coffee – yes, coffee! – and seed-based spices)
• Nightshades (potatoes, tomatoes, eggplants, capsicums, chillis, cayenne, and all spices derived from peppers, including paprika)
• Fructose consumption in excess of 20g per day (that’s a couple of pieces of fruit)
• Alcohol
• NSAIDS (like aspirin or ibuprofen)
• Non-nutritive sweeteners (yes, all of them)
• all other food additives

So what CAN we eat?

The primary focus on the AIP is eating a nutrient-rich diet. Deficiencies are the strongest diet-related factors contributing to increased risk of autoimmune disease. And, just as some foods will be eliminated, there is also a focus on eating more of the very nutrient-rich foods:

• organ meat and offal (chicken liver pâté is my new best friend)
• fish and shellfish (more of a challenge at Casa TSL given LM’s shellfish allergy)
• vegetables of all kinds (lots and LOTS of fresh vegetables)
• quality meat (grass-fed, pasture-raised and happy is best)
• quality fats (pasture-raised/grass-fed and happy animal fats, fatty fish, olive, avocado, coconut)
• fruit (keeping fructose intake under 20 g daily)
• probiotic foods (things like fermented vegetables, kombucha and kefir, and probiotic supplements)
• glycine-rich foods (anything with connective tissue, joints or skin, organ meat, and bone broth)

We’re going to be eating like this for at least 30 days. After that, depending on how we feel, we’ll either continue or we’ll start reintroducing foods – one by one – to see if they cause a reaction. And, I’m going to be writing about it. Here.

Of course, diet is just one element of continued good health. Getting enough sleep, moving every day, spending time outside in the sunshine and managing stress are all important factors, too. All of this is detailed far more comprehensively in some of these books:

The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body, by Sarah Ballantyne, PhD

Your Personal Paleo Diet, by Chris Kresser

Primal Body, Primal Mind, by Nora Gedgaudas

Digestive Wellness, Strengthen the Immune System and Prevent Disease Through Healthy Digestion, by Elizabeth Lipski, PhD, CCN

and, of course, the book that started it all for me,

Nourishing Traditions, by Sally Fallon-Morell

So, a change in direction for TSL. Clearly dining out is almost impossible on the elimination stage of the AIP. That means I’m going to be spending a lot of time cooking. There really is no escaping the need to cook on this regime. I’ve stocked the freezer – lots of braises made from happy meat, bone broth and chicken liver pate. 

Here’s hoping we experience some positive results…!

*By the way – I know there are going to be purists out there who notice the corn, capsicums and tomatoes in the top image. These are not part of the AIP. Call it ‘artistic licence’!

An Introduction to ANZAC Day from a Kiwi Living in Australia

Tags

ANZAC, ANZAC Biscuits, ANZAC Bridge, ANZAC Cove, ANZAC Day, Australia, Baking, food, Gallipoli, History, New Zealand, Recipe, Sydney, Travel, Turkey

ANZAC Cove, Gallipoli
(Image sourced from here)

We’re a proud couple of nations, down here at the bottom of the world. We’re geographically isolated from the rest of our Commonwealth family. As a result, we’re both pretty independent and don’t like being told what to do. We’re often lumped together, even though in many ways we’re quite different. We’re fiercely competitive, and yet – like siblings – we stand up for each other (just don’t ask us who first created the Pavlova!). We both pride ourselves on our loyalty, humour and ‘mate-ship’. And, we both remember the ANZACs every year on 25 April.

ANZAC Day commemorates the anniversary of the first major military action fought by Australian and New Zealand forces during the First World War. (ANZAC stands for Australian and New Zealand Army Corps.) The Australian and New Zealand forces landed on Gallipoli, Turkey on 25 April, 1915 and met fierce resistance from the Ottoman defenders. What had been planned as a bold stroke to knock Turkey out of the war quickly became a stalemate, and the campaign dragged on for eight long and gruelling months. At the end of 1915 the allied forces were evacuated, after both sides had suffered heavy casualties and endured great hardships. Over 8,000 Australian and almost 3,000 New Zealand soldiers had been killed. News of the landing on Gallipoli made a profound impact on both New Zealanders and Australians at home, and 25 April soon became the day on which we remembered the sacrifice of those who had died in the war.

Although the Gallipoli campaign failed in its military objectives, the Australian and New Zealand actions during the campaign left us all a powerful legacy. The creation of what became known as the ‘ANZAC legend’ became an important part of the identity of both nations, shaping the ways they viewed both their past and their future. The pride the original ANZACs took in their name endures to this day.

Anzac Day now promotes a sense of unity, perhaps more effectively than any other day on the national calendar. People whose beliefs may be widely different share a genuine sorrow at the loss of so many lives in war, and a real respect for those who have endured warfare on behalf of the two countries we live in. Rather than diminishing with time, today the number of Australians and New Zealanders attending Anzac Day events in New Zealand, Australia and at Gallipoli, is increasing. For most, the day is an occasion on which to formally pay tribute and to remember.

ANZAC Bridge, Sydney
(Image sourced from here) 

The ANZAC Bridge, a most gorgeous cable stayed bridge, happens to be my favourite bridge in the whole world! I love crossing the bridge, especially on a sunny Sydney day, with the harbour sparkling and views of the Sydney Harbour Bridge to my left as I approach the city…

Spanning Johnstons Bay, the ANZAC Bridge is one of Sydney’s outstanding landmarks. Opened in December 1995, at a cost of $170 million, it provides a key link between Sydney City and the suburbs to the west. Originally known as the Glebe Island Bridge, on the 80th anniversary of Armistice Day, the 11th November 1998, the ANZAC Bridge was renamed as a memorial to members from both sides of the Tasman who formed the Australian and New Zealand Army Corps – the ANZACs.

ANZAC Bridge Australian Digger
(Image sourced from here)

A four metre bronze statue of an Australian World War 1 Digger was placed on the north-western end monument on the 25th April 2000. A handful of sand from the Ari Burnu beach at Gallipoli rests under the foot of the digger as a permanent connection with comrades who fell and remain at the Gallipoli battlefield in Turkey.

The New Zealand soldier statue, placed at the south-western approach, was formally unveiled on 27th April 2008.

The ANZAC Biscuit
(Image sourced from here)

Anzac biscuits have always been associated with Australian and New Zealand soldiers in World War I. Legend says that the wives, mothers and girlfriends left at home were concerned that their fighting men were not getting food of any nutritional value, so they cooked up a recipe for treats that they would both enjoy and nutritionally benefit from.

A point of interest is the lack of eggs to bind the ANZAC biscuit mixture together. Because of the war, many of the poultry farmers had joined the services, thus, eggs were scarce. The binding agent for the biscuits was golden syrup or treacle.

Although particularly popular on ANZAC Day, these biscuits are an easy cookie to whip up at any time of the year, and are especially great for hungry boys (big or small).

ANZAC BISCUITS

Ingredients

• 1 1/4 cups plain flour, sifted
• 1 cup rolled oats
• 1/2 cup caster sugar (‘superfine‘ sugar for my North American readers!)
• 3/4 cup desiccated coconut
• 2 tablespoons golden syrup (or treacle)
• 150g unsalted butter, chopped
• 1/2 teaspoon bicarbonate of soda

Method

Preheat oven to 170°C. Place the flour, oats, sugar and coconut in a large bowl and stir to combine. In a small saucepan place the golden syrup and butter and stir over low heat until the butter has fully melted. Mix the bicarbonate of soda with 1 1/2 tablespoons water and add to the golden syrup mixture. It will bubble whilst you are stirring together so remove from the heat. Pour into the dry ingredients and mix together until fully combined. Roll tablespoonfuls of mixture into balls and place on baking trays lined with non stick baking paper, pressing down on the tops to flatten slightly. Bake for 12 minutes or until golden brown.

(Recipe sourced from Taste.com)

They shall grow not old, as we that are left grow old;
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them. (from ‘For the Fallen’ by Laurence Binyon (1869–1943))

‘He Won’t Know It’s Paleo’ – a Review

Tags

AIP, Autoimmune Protocol, Book Review, Cookbook, Cookbook Review, Elimination Diet, He Won't Know it's Paleo, Paleo

Bre’anna Emmitt, of He Won’t Know it’s Paleo fame, makes you feel like you’re in on a joke. Not a nasty joke, mind you. Rather, one with the very best of intentions. A joke with a small ‘j’…

You see, Bre’anna started to feed her husband a ‘Paleo-style’ diet – reducing sugar, cutting out processed frankenfoods, removing grains (gluten) and trans fats, and increasing vegetables – in an effort to encourage him (and their family) to be more health conscious.

Only – small omission –  she didn’t actually tell her husband about her grand plan.

But here’s the thing:

The food Bre’anna cooked was so good, he didn’t even notice!

Fast forward six months of Chris (Mr Bre’anna) unknowingly eating this way, and he is feeling so fit and fabulous, she feels it’s time to come clean on her sneaky healthy eating regime.

When she confides in him, he’s so impressed, he encourages her to start sharing her recipes. How cool is that?

The ‘He Won’t Know it’s Paleo’ blog is born.

He Won’t Know it’s Paleo Scalloped Sweet Potatoes
LM calls this ‘Kumara Bake’. You say tomato…
(Image by LM for TSL)

Bre’anna starts to share her recipes with a fast-growing and appreciative audience. About this time, she also starts experimenting with the Autoimmune Protocol (AIP) in an effort to mitigate some of her digestive issues.

And – fast forward to present day – we come to Bre’anna’s inaugural ‘He Won’t Know it’s Paleo’ cookbook – over 100 AIP healthy and tasty recipes at your fingertips.

I love this growth in autoimmune protocol-friendly cookbooks as more and more of us experience significant health improvements through adopting the principles of AIP.

‘He Won’t Know it’s Paleo’ is chock-full of great AIP-compliant recipes. But, it’s more than that. There’s a great section on stocking your pantry and a few of the basics – things like making gelatine eggs are well covered.

Do yourself a favour and check out Bre’anna’s book. It’s so very worth it!

The Scalloped Sweet Potatoes recipe is dinner-party worthy (especially, unlike me, if you cut your sweet potatoes with a mandolin!) and a fantastic alternative to regular potatoes…

Scalloped Sweet Potatoes

• Servings: 8
• Time: 55 minutes
• Difficulty: easy
• Print

Ingredients:

2 pounds/900g sweet potatoes, sliced 1/4-inch thick (about 3 medium potatoes)
1 medium yellow onion, sliced 1/8-inch thick 1 (13.5-ounce) can coconut milk
1/2 teaspoon garlic powder
1 teaspoon sea salt
1/2 teaspoon dried rosemary (I used fresh!)

Method:

1. Heat the oven to 180°C/350°F.

2. Layer the sweet potatoes and onion in an ungreased 3-quart (just under 3 litres metric!) pan.

3. Whisk the remaining ingredients together and pour over the sweet potatoes and onions.

4. Bake uncovered for 40 minutes. If desired, finish by turning the broiler on for the last 3 to 5 minutes, until the top is browned.

E N J O Y !

The Shame of Hidradenitis Suppurativa

Tags

Acne Inversa, Autoimmune Protocol, Autoimmunity, Brené Brown, Hidradenitis Suppurativa, I Thought it Was Just Me - Women Reclaiming Power and Courage in a Culture of Shame, Sarah Ballantyne, Skin Disease, Tara Chester Grant

(Original image from here)

I’m about half way through Brené Brown’s “I Thought it Was Just Me – Women Reclaiming Power and Courage in a Culture of Shame”. It’s a compelling read. A REALLY compelling read.

(Image from here)

It is teaching me a lot. And it’s making me think…

For the longest time I never talked about the fact that I suffer from Hidradenitis Suppurativa (HS). I just told people I had ‘skin problems’.

And, I’d hazard a guess that unless you, or someone you love, suffers from the disease, you’ve probably never heard of it. HS is a chronic and painful skin condition that features pea-sized to marble-sized lumps under the skin. These deep-seated lumps typically develop where skin rubs together. Places like the armpits, groin, between the buttocks and under the breasts. In many cases, tunnels connecting the lumps will form under the skin, too. Sometimes these lumps can last months or even years.

And most doctors don’t know what HS is. So, in many cases it remains undiagnosed. For years. Decades, even.

HS is the primary reason I started this autoimmune protocol (AIP) caper. It has turned out to be one of my better life decisions.

But here’s the thing. Despite the fact that AIP has worked, what feels like a miracle, on my HS symptoms; I am learning that my some 20-plus years of this hideous disease really did a number on my self-esteem. More than I ever acknowledged to myself.

Because having HS made me feel ashamed.

Shame: the intensely painful feeling or experience of believing we are flawed and therefore unworthy of acceptance and belonging.

HS makes you feel dirty. It makes you feel embarrassed. And, most of all, it makes you feel ashamed.

Brené Brown nails it when she explains one of the reasons shame is so powerful is that it has the ability to make you feel very alone. Like you are the only one, or somehow you’re different from everyone else.

Not such a big leap when even doctors can’t tell you what your weird and painful lumps are…

In fact, I had more than one doctor suggest to me that I was unclean. True story. Anybody who knows me, knows just how ridiculous that suggestion is, but you can imagine the impact of a doctor saying this to a young woman with unsightly and painful lumps in awkward places.

I know now, that other HS sufferers have experienced similar suggestions when talking with medical professionals who had no idea what they were dealing with.

 

And, if even doctors can’t identify your very personal problem (or fix it), why would you talk to anyone else about your symptoms?

Is it any wonder that HS makes you feel ashamed?

But if shame is about the fear of disconnection, then sharing common experiences with others who understand can be an unbelievably profound and inclusive experience.

When we hear stories that mirror our own stories, it helps us to know we aren’t alone.

But, there is a risk in this…

 

When you live with HS, you live in fear of being seen. So, it takes a lot of courage to come out and tell your story to others.

For me, the turning point came when I stumbled across a book called ‘The Hidden Plague’ by fellow HS-sufferer Tara Chester Grant. She was the one who gave me a name for my twenty-plus years of undiagnosed painful lumps. I owe Tara a huge debt of thanks.

Tara’s book, coupled with Sarah Ballantyne’s, ‘The Paleo Approach’ showed me an alternative route to mitigating my HS symptoms.  Not only did that approach work for me, but along the way, I’ve found a whole tribe of HS peeps. And, an even bigger group of autoimmune sufferers who are following the autoimmune protocol to improve their AI symptoms.

I haven’t got all the answers, but I know a lot more about it than I used to. And, I’d even go so far as to say I know a lot more about HS than many doctors.

It’s that self-esteem bit that remains a work-in-progress…

If you think you might be suffering from HS, a couple of closed Facebook support groups I recommend you might like to join are:

~ The HS Diet Connection

~ HS Elimination Diet Support

And, if you haven’t yet come across the ridiculously compelling and charismatic Brené Brown, I urge you to check out her website. You can access both her TED talks there, too…

Brené Brown’s Website!

I’d like to invite Brene to a dinner party. I wonder how she’d get on with Noel Fielding? – He’s on my ‘dinner party guest list’, too!
(Image from here)

 

 

Lip-Smackingly Good Lemon Ice Cream (AIP Friendly)

Tags

AIP, Autoimmune Protocol, Dairy Free, Dairy Free Ice Cream, Gluten Free, Healthy Dessert, Paleo

Forget art. Put your trust in ice cream. (Charles Baxter, ‘The Feast of Love’)

One of the very happy discoveries I have made on my Autoimmune Protocol (AIP) endeavour is that of coconut ice cream. That is, ice cream made from coconut milk. Not the store-bought coconut-flavoured ice cream full of trans fats, soy extracts, sweeteners and preservatives!

When you are in the strictest elimination phase of the protocol, finding special sweet treats can be something of a challenge. So, there is something quite liberating about having a little ice cream every now and then.

And, of course, I’m a bit of an ice cream tragic, so I’m REALLY in love with my homemade coconut ice cream. You won’t believe how easy it is to make, either.

Homemade Lemon Ice cream
Garnished with Honey Candied Citrus Peel from The Urban Poser
(Image by LM for TSL)

When I first started making my AIP-friendly ice cream, I tended towards an old fashioned sundae. You know the kind I mean – vanilla ice cream, whipped (coconut) cream and strawberry or raspberry coulis. I’d whip these up for casual dinner parties, with MUCH success. Ice cream sundaes seem to bring out the inner child in my dinner guests.

Who knew?

Of course, it must be said that while it is possible to make ice cream without an ice cream maker, it is so much easier if you have one.

I was lucky enough to have a gorgeous tangerine-coloured * KitchenAid bought for me a few years back (LM buys the best presents!). It was not too expensive to pick up the ice cream attachment. The frequency with which I now make ice cream has made it a very cheap addition to my kitchen gadget arsenal!

Without ice cream, there would be darkness and chaos. (Don Kardong)

This particular recipe was inspired by my almost-eight year old nephew, Blue. Lemon is his favourite flavour.

During his recent visit, Blue requested a lemon ice cream.

To be honest, I was a little dubious as to how it would turn out. I was also a little afraid the citrus would curdle the coconut milk.

But, I needn’t have worried. The resulting ice cream tasted fabulous and reminded me of a frozen version of a lemon mousse my Mum used to make for special occasions when I was growing up.

It’s a winner!
(Image by LM for TSL)

So, it was not only a big hit with Blue, but my Dad loved it, too!

And here’s the recipe. Just don’t tell anyone how simple it is!

Lemon Ice Cream (AIP-Friendly)

• Servings: 3-4
• Difficulty: easy
• Print

Ingredients:

1 x 400 ml can full fat coconut milk
2 – 3 x Tablespoons Maple Syrup (according to taste)
Zest of one unwaxed, organic lemon
Juice of 1/2 a lemon

Method:

1. Freeze the insulated bowl for your ice cream maker.

2. In a medium-sized bowl, whisk all your ingredients together. Taste for sweetness.

3. Pour the mixture into your ice cream maker and follow the appropriate directions for your machine.

4. Serve immediately for a ‘soft serve’ consistency, or freeze for an hour or so for a firmer ice cream.

E N J O Y !

*colour no longer in production

This recipe features in the Phoenix Helix Recipe Roundtable

Things Julia Child has Taught Me (That Have Nothing to do With the Art of French Cookery!)

Tags

Career Change, Cooking, Friendship, Health, Health Coaching, Julia Child, Learn to cook, Passion, Quotes

Isn’t that the BEST pic?
(Original image by Paul Child)

I’m a little bit in love with Julia Child. You could say I have a girl-crush on her.

Don’t know who Julia Child is? – Where have you been?

In a nutshell, Julia was a TV chef and author. She is most famous for adapting complex French cooking for everyday Americans, in a time when cooking was not in vogue, with her groundbreaking cookbook ‘Mastering the Art of French Cooking’.

Mainly, I love the paradox of Julia – so very sensible and yet, at the same time, so wonderfully kooky and eccentric.

And, I love that she was middle-aged before she found her true passion. She may have started cooking in her thirties (like me!), but it was much later that this became her driving force. And, she found such joy in her cooking.

Julia Child gives me confidence that I can change direction. In a big way, too.

So, today’s post is a celebration of Julia…

I totally relate to this. I didn’t really start to cook until my thirties, either. But I have always loved to eat! And if you haven’t yet really mastered cooking, it’s never too late to learn!

And, it took me a while to find my cooking mojo. Like any craft – learning to cook takes practice. It’s only by trial and error that you gain confidence.

But, the really great thing about being able to cook is that everybody has to eat.

Sure, some people enjoy food more than others, but everyone eats… And, it’s a skill that will ensure you never have to eat another take away meal again (unless you really want to!).

I’m not a fancy cook. Nuh-uh! In fact, my preference is to keep things pretty simple. Unless it’s a special occasion, of course.

But I do insist on good ingredients. The best I can find. By this I mean – as Julia says – as fresh as possible, minimally messed with (preferably organic), and locally grown if I can get it.

That also means I head to my farmers market every weekend. LM comes with me. So does Bella. And, anyone else I can drag along. I love it. I talk to the farmers. I buy what’s in season. And I get ideas for my cooking experiments. LM is a willing subject!

While I’m a big advocate of keeping things simple, I have learnt that some level of planning is key. Having a good stash of homemade stock (bone broth) at the ready in my freezer means I can always whip up something healthy and tasty, even on those nights I can’t face cooking from scratch. Once a month, I make a big jar of fermented vegetables (TSL’s House Kraut), which keeps my gut happy! And, I’m a fan of batch cooking.

You’ve heard me say it before – Cook once to eat twice or thrice. That way, there’s always something in your larder as back up.

I’ve discovered that I’m really passionate about getting healthy. I’ve been doing this by applying the principles of Sarah Ballantyne’s Autoimmune Protocol.

Over the past two years, I’ve changed the way I eat. I’ve changed the way I approach sleep (hint: it’s a priority!) And, I’m pretty committed to managing my stress levels, too.

Along the way, I’ve been voraciously reading, learning and trying out realistic ways we can apply healthy changes to our every-day lives.

And, it’s been so successful for me that I now want to share that knowledge by working with others to effect healthy changes to their lives. I’ve recently qualified as a Health Coach. I’m in the process of designing my website. And, this blog will eventually migrate over to the new site.

So, you’ll notice a few changes heading this way at Casa TSL in the coming weeks. More on that in a later post. I hope you’ll stick with me…

The more I explore this healthy living gig that we’ve adopted here at Casa TSL, the more I realise that I will never know everything there is to know about it. Impossible.

And, I’m not alone. New discoveries are being made every day.

For example: – even five years ago, we had no idea just how important the health of our microbiome was to our general well-being. We hadn’t made the connection between gut health and how it has the capacity to affect such diverse aspects of our physiology as our mental health and our immune system.

And, I’ve discovered I really like learning about health. It’s such a positive topic – especially when small changes can have such dramatic effects.

So, the wonderfully ebullient Julia Child has taught me a lot. I’ve followed her advice and found something I’m passionate about. And, I AM tremendously interested in it. It’s inextricably tied to cooking real food well. Which is mighty convenient – because that’s also a passion for me. 

Have you found something you’re passionate about?

 

Could You Have Pyrrole Disorder?

Tags

AIP, Autoimmune Protocol, Hemepyrrole, kryptopyrroluria, Mauve Factor, MTHFR, Pyroluria, Pyrrole Disorder, Signs of Pyrrole Disorder

What is Pyrrole Disorder?

Pyrrole Disorder is a reasonably common metabolic condition that occurs when pyrrole, a key part of haemoglobin, is overproduced by the liver. It causes anxiety, depression and withdrawal. It is a genetic disorder.

Now, I’m no scientist, but from what I can get my head around, kryptopyrroles, are a by-product of the synthesis of haemoglobin in your blood and produced in your liver. Most people get rid of too many kryptopyrroles by flushing them out when they pee (technical term!). But, if they build up to an excessive level, they bind to zinc and vitamin B6, which in turn causes blockages in the receptors for these two important nutrients. This results in you ridding yourself of necessary zinc and B6 when you pee. And, this can be the cause of a major deficiency in Vitamin B6 and Zinc (and some other nutrients, too).

And, in case you’re wondering, zinc and B6 are seriously important nutrients for producing all your proteins including enzymes, hormones and neurotransmitters required by your body’s organs, muscle and connective tissue. Deficiency affects the functioning of your entire body and mind, including immune system, digestion, cognitive functioning and your emotions.

The big issue is that the deficiency in zinc and B6 is so extreme that it can’t be fixed by just eating foods high in these two nutrients.

Just a few symptoms, then?

I was tested for Pyrrole Disorder a couple of years ago, primarily because of two seemingly unrelated symptoms – I’ve been going grey since I was about 19, and I didn’t remember my dreams. Ever. I was a bit of a stress-head and I suspected an intolerance to gluten, as well.

But, as you can see from the info-graphic (above) there are many other signs and symptoms associated with Pyrrole Disorder.

How does Pyrrole Disorder manifest?

It is widely believed that the catalyst for Pyrrole Disorder is usually a particularly stressful event or time in your life. It is strongly aggravated by prolonged stress and it occurs more frequently in women than in men. Oh, joy.

It’s important to recognise that stress can mean different things to different people. Chronic infection in infancy, childhood or adolescence is a cause of stress. Environmental toxins are a form of stress. For some, a poor diet and digestive problems that cause intestinal inflammation or leaky gut syndrome are a form of stress.

Sufferers may also often have frequent unexplained infections. They can also experience a variety of serious ailments and degenerative diseases for years despite being health conscious.

The effect of Pyrrole Disorder can be anything from mild to severe. It really depends on the level of the imbalance in zinc and B6. For most people, symptoms can include poor stress control, nervousness, anxiety, mood swings, severe inner tension, episodic anger (an explosive temper), poor short-term memory and depression. In my case, I was a  m a s s i v e  worrier. I worried about worrying. And, I was in denial about it!

In Pyrrole Disorder sufferers, the ability to create serotonin (a neurotransmitter that reduces anxiety and depression) is compromised, since vitamin B6 is an important factor in its synthesis.

So, I have Pyrrole Disorder. What now?

It is estimated that as many as 10-15% of the population suffers from Pyrrole Disorder. And, once you have it, it is a lifelong condition. If undiagnosed, symptoms tend to worsen with age and stress.

Zinc and vitamin B6 need to be supplemented, usually for the rest of one’s life.

It also seems that, unlike the average person, Pyrrole Disorder sufferers need more quality omega-6 fatty acids than other people. Think happy poultry and nuts.

And, inadvertently it looks like my Autoimmune Protocol approach is exactly the right thing to implement to manage my Pyrrole Disorder symptoms – completely grain free and anti-inflammatory – to improve digestion and gut health. The protocol also has me moving regularly, managing stress and ensuring I get enough sleep. All important if you have a positive diagnosis for Pyrrole Disorder. 

I can say – unequivocally – my general mood and attitude is significantly improved since commencing the AIP. Strange but true!

If you suspect you might have Pyrrole Disorder, it is very important to have an accurate diagnosis from a urine test before you begin any treatment. The test checks for elevated level of kryptopyrroles, which are unstable and will disappear rapidly at room temperature or if exposed to bright light. Many of the symptoms associated with the disorder can also be associated with other conditions. Self-prescribing high doses of any supplements can cause any number of other problems and it is also possible that you could mask something else by treating the symptoms but not identifying the underlying cause. Please talk to your doctor.

The GREAT Sydney AIP Resource Page

Tags

AIP, AIP Resources Sydney, Ancestral Diet, Autoimmune Protocol, Farmers Markets, Grass Fed Meat Sydney, Health, Nutrition, Paleo

(Image from here)

This week’s Autoimmune Connection is all about following the Autoimmune Protocol internationally.

Hosted by Rory over at The Paleo PI, it also features Astrid from Heal Me in the Kitchen, Catharina from Paleo Feest, and yours truly from TSL-central! We’re taking this global, baby!

You can check out the vid’ here:

And, if you enjoyed the video, please subscribe to the series and consider forwarding the link?

I gotta’ say, it’s so much fun getting to connect with other AIP bloggers from around the world.

And, it’s clear that this autoimmune protocol movement is growing, as more and more of us implement diet and lifestyle changes to manage our autoimmune symptoms. The very best thing about connecting with fellow AIPers is that I hear stories of success every week. So very inspiring.

 The best kind of happiness is a habit you’re passionate about. (Shannon L. Alder)

It must be said that starting out on the protocol can be a little daunting. Especially at the beginning. So, I thought I’d start a new page on the blog. A page dedicated to resources I use to help me stay the course while on the AIP.

Some of these, I mention in the Autoimmune Connection recording above. Some I thought of after the recording was made. And, some I’ll add as I think of them…

 Happiness is the only thing that doubles when you share it. (Albert Schweitzer)

So, without further ado, and in no particular order, here goes:

G.R.U.B. (Vaucluse) (aka Grass Roots Urban Butcher) – Dominic and his team at G.R.U.B offer a full-service butchery (and then some). All of their meat is grass fed and finished. It’s always an experience to go in and chat to whoever is behind the counter.

These guys are passionate about their product AND they deliver to Sydney, Central Coast and Newcastle customers, and across a number of other NSW locations. They can even deliver to the ACT and Southern Highlands.

Feather and Bone (Marrickville) – Laura and Grant of Feather and Bone source their product directly from local farmers and producers in NSW who are committed to nurturing the health of the land and the plants and animals it sustains. They only buy whole bodies direct from the farmer. The bodies arrive whole at their factory where they cut and pack to order.

Available for home delivery or pick up from the Marrickville base camp, all produce is as free from chemicals and hormones as it was from cages and pens.

Linga Longa (country NSW) – I met Greg and Lauren at Eveleigh Markets. Honestly? – they are the main reason that the team at G.R.U.B. and Feather and Bone don’t get more of my business. Here at Casa TSL, we are addicted to their pork! They also make great 100% pure beef snags.

All Linga Longa beef is grass fed-certified with no artificial growth stimulants or antibiotics. Their pigs are free range and grain-free. You can get farm fresh beef and pasture raised pork delivered from the paddock to your door. All products delivered from Taree to Wollongong.

Greg & Lauren from Linga Longa Farm
(Image by TSL)

Eveleigh Market (Newtown)– If you’ve been following TSL for a while, you’ll know that Eveleigh’s weekly farmers market are where I go to shop. I love it. It’s on every Saturday from 8am – 1pm. It’s puppy friendly. And, it’s under cover. See you there!

Local NSW based farmers and artisan food producers bring fresh and seasonal produce they grow, rear or make direct to the Market for sale to the public. The Market is home to over 70 regular stallholders who sell a wide range of farm fresh products, from source to hub. You can find a variety of goods including seasonal fruit and vegetables; organic produce; beef; lamb; pork; poultry; smoked fish; and olive oil.

SMH Growers Market at Pyrmont – Held on the first Saturday of every month, the Sydney Morning Herald Growers’ Market turned 17 years old in 2015.

It features more than 70 producers’ stalls selling everything from fresh fruit and seasonal vegetables to venison, lamb, beef, rare-breed pork and seafood. It’s bigger than Eveleigh BUT only held monthly and is subject to the elements!

iHerb (online) – iHerb sells nutritional supplements and other health products. They reputedly carry one of the largest selections of high-quality nutritional products in the world. And, despite the fact that they are US-based, they offer extremely reasonable prices and cheap shipping.

I buy most of my supplements through iHerb.

GPA Wholefoods (Australia-based, online) – aims to provide Australia with the highest quality, nutrient-dense whole foods available world-wide.

The foods they sell are all derived from whole foods. They are free from additives, binders and fillers. There are no synthetic vitamins or minerals. Great resource.

Kitsa’s Kitchen (Crows Nest, Online) – at the time of writing, Kitsa’s website is still under construction. 

Kitsa Yanniotis is a qualified GAPS and BED Certified Practitioner, and she was an early adopter of using diet to improve digestive health. Kitsa well-known in Australia for her cultured foods (she has a range of organic raw cultured vegetables). She also produces an entire range of award-winning, allergy friendly foods.

Kitsa’s beautiful new store, “Emporio Organico” is opening very soon in Crows Nest.

Fiji Markets (Newtown) – where I source my plantains. ’nuff said!

About Life (Rozelle, Cammeray, Bondi Junction, Double Bay, Surry Hills) – your one stop shop in Sydney for natural products and whole food nutrition. In each store you will find a supermarket, wholefoods café and natural pharmacy.

About Life stores offer loads of natural food grocery lines and they are known for stocking those hard to find items catering to a range of dietary needs. All products are 100% natural, no artificial flavours, colours, sweeteners, preservatives or trans fats cross their doors

Pantry Innovations (Australia-based, Online) – I know I said I’d talk about resources I use. And, I have yet to use Otto’s Cassava Flour or Pantry Innovations. BUT – I’m excited about what they’re doing, and they need our support – so check ’em out!

Currently Otto’s Cassava flour is only available in the USA (having only just launched there in February 2015). Pantry Innovations is on a mission to bring it to Australia as soon as possible. This is not an easy process but they are determined to bring the next generation of grain free, nut free, gluten-free baking flour to your door. They are not a big company, just an average couple living in the Northern Rivers in NSW who think this product needs to be available to Aussie’s who are on a food journey like ourselves.  And, I agree!

So there’s the start of my Sydney AIP resources list. What do you think? Have I missed out a GREAT resource that you feel I should check out? I’d love to hear from you.

How to Prepare for and Recover from a Colonoscopy (While on The Autoimmune Protocol)

Tags

AIP, Autoimmine Protocol, Bone Broth, Bowel Cancer, Colonoscopy, Digestive Health, Disease Prevention, Paleo, Stewed peaches

So, if you’re of a delicate disposition, look away now.

Chicken!

No, seriously. Maybe you should read this one.

Because this one is about preparing for a colonoscopy, which is an important health procedure. While on the Autoimmune Protocol (AIP), no less. Although, this preparation could just as easily be for anyone having a colonoscopy who is concerned about what they eat. And, while it’s not for the squeamish, I promise I won’t get too down and dirty on you.

What is a colonoscopy, anyway?

Colonoscopy: A procedure allowing a Gastroenterologist to comprehensively examine your large intestine (colon). An endoscope equipped with a video camera is passed via the rectum through the full length of the colon. Biopsies (tissue samples) can be taken for pathology testing and polyps can also be removed during the procedure.

Many of us will experience the indignity of a colonoscopy at some point in our lives.

In Australia, bowel cancer is the second biggest cancer killer. It affects 1 in 12 Australians in their lifetime. And, New Zealand is no better. In fact, between them, New Zealand and Australia have the highest rates of bowel cancer in the world. So chances are that you, or someone you know, will be affected in some way by the disease. In my family, it’s rampant. This is my third colonoscopy. And, I have yet to reach the standard screening age of 50.

And, if you have unidentified digestive complaints – common in many autoimmune diseases – a colonoscopy will often be scheduled to ‘check things out’.

See why a colonoscopy can be so important?

Frankly, the worst part of the colonoscopy isn’t the procedure. You’re sedated for that bit. No. The worst part is the 48 or so hours leading up to the procedure. The bit where you’re clearing out your colon so that it’s squeaky clean for the camera…

And this bit can be broken into 3 stages.

Stage 1: two days before your procedure. Otherwise known as the ‘You-know-it’s-coming-but-if-you’re-prepared-it-isn’t-so-bad-stage’

During this stage, you are limited to a low fibre diet. You know what has lots of fibre? Vegetables. So, this is almost the antithesis of what you normally eat on the Autoimmune Protocol. Forget about filling your plate with greens today.

In bright RED letters on your patient information form, you are instructed to avoid brown bread, high fibre cereals yellow cheese… all good so far. But then also – vegetables, fruit, any food containing seeds or nuts.

You are also instructed to drink at least 12 glasses of water or clear apple juice.

The following foods are some examples of recommended foods for stage I:

• corn flakes
• white bread or toast with margarine and Vegemite
• tinned fruit without the skin
• white bread sandwiches with chicken, beef, fish, eggs or white cheese
• Ginger ale
• White pasta
• Plain biscuits or sponge cake

Stage II: the day before your procedure Also known as ‘The-stage-where-you-are-housebound’. Really.

You are instructed to eat no solid foods and no dairy products. You may consume clear fluids only. Things like Bonox or Gatorade are encouraged. As is yellow or orange diet jelly. Oh goody!

And then the real fun begins. PicoPrep fun.

PicoPrep Fun…
(Image by TSL)

PicoPrep, also known as sodium picosulfate, is a powder dissolved into liquid and taken orally that produces a watery bowel motion that empties and cleanses your bowel prior to examination. It causes you to frequently and urgently make a mad dash to your bathroom. In my family, we call it ‘squirt juice’. I probably don’t need to say any more about it except that when I went to purchase my PicoPrep for this procedure, the pharmacist asked me if I needed any super-soft loo paper and Sorbolene…

This is the worst stage of the procedure. By far.

Stage III: the day of your procedure. ‘Sleepy-Time’.

Assuming your procedure is in the morning, and frankly – the earlier the better, after enjoying a hearty breakfast of… well, nothing. Not even any water. And, of course, having a slightly tender nether region from all those trips to the loo. Then, today is pretty painless, really.

Your nearest and dearest drives you to the surgery rooms where you check in. If you’re lucky, your health insurance will cover the procedure. You’re then directed to a cubicle where you strip off and pop yourself into a hospital gown and lie down on a gurney until it’s time for your procedure. You’ll be asked about your preparation process. The anaesthetist will come and have a wee chat. And then, you’ll be wheeled into the theatre. You’ll be asked to count backwards from 10…. and, before you realise it, you’ll be waking up in your cubicle again.

Simples!

Unfortunately, I can’t make the PicoPrep part of your procedure any easier. I wish I could. I REALLY wish I could.

What I can do, is help you a little with sticking as closely to the AIP while undergoing the process. Here’s what I do…

Low fibre food is the go in the lead up to your procedure. And, any seasoned AIPer knows that preparation is e v e r y t h i n g. So I plan ahead.

I poach a whole chook – I buy a pasture raised chook, cover it with water and throw in a few bay leaves, before bringing it to the boil. I reduce it to a simmer and walk away for 90 minutes. The cooked chook is removed from it’s broth and set aside to cool sufficiently to handle. Once cool, I’ll remove the meat from the bones, saving both separately.

That poached chicken is the foundation of my stage I eating plan.

I make bone broth from the leftover chook bones – If I’m sufficiently organised, I’ll have extra chook carcasses in the freezer. They’ll go into the pressure cooker with the leftover bones from my poached chook. I follow Simone from Zenbelly’s instructions on making pressure cooker bone broth, but if you’d like to make it conventionally, here’s a post on how to make bone broth.

That chicken bone broth is the foundation of my stage II eating plan. (If you can call consuming liquids eating.)

I also hard boil some happy eggs – I’ve successfully reintroduced eggs. They are not part of the initial elimination plan. If you tolerate eggs, hard-boiled are just about the easiest, most portable way to get a high protein snack. Pop a few room temperature eggs into a saucepan. Cover them with cold water. Bring to a simmer and cook for 8 minutes. Easy!

I stew some peaches – you’re ‘allowed’ tinned peaches as part of your low fibre diet day. I can’t remember eating tinned peaches as an adult. I remember we used to have them on summer holidays as a kid. They are definitely a comfort food for me.

Of course, so much better if, rather than commercially produced peaches in syrup with extra sugar, you stew your own. It’s easy and much better for you.

I made a LOT of stewed peaches…!
(Image by TSL)

Small segue – ever since reading Jo Robinson’s Eating on the Wild Side, I always opt for white peaches over yellow if I can.

White-fleshed peaches and nectarines have twice as many bionutrients as yellow-fleshed varieties. (Jo Robinson, ‘Eating on the Wild Side’)

To make my stewed peaches (admittedly not the prettiest dish I have ever made), I must first remove the skins. No skins allowed on a low fibre diet. I simply score a cross in the bottom of each of my peaches with a knife. I drop each peach into a pot of simmering water for about a minute. I pull them out with tongs and set aside until cool enough to handle. The skins will peel away easily. The peaches are then chopped, stones removed, before being popped back into the empty pot with a little water and brought to a simmer until soft. They taste remarkably good!

I also splash out and buy some organic, clear apple juice – and I drink it with water. Half and half. It’s my wee splurge to get over the boredom of straight water and broth, and reward to myself for going through this awfulness that is the PicoPrep.

And, that’s about it for the cooking preparation.

For me, the focus is on maintaining my whole-food diet, to the limited extent that I can, and at the same time not compromising on the preparation for the procedure. I don’t want to have to do it all again!

The REAL work comes after the procedure…

The nature of a colonoscopy is such that your colon is cleaned out good and proper. And, it seems we are learning more every day about just how important all that bacteria in your gut actually is.

So, I aim to repopulate my gut as quickly and efficiently as I can. Here’s what I’m doing this time around:

• continuing to up my bone broth consumption
• eating more nutrient dense offal
• ensuring fermented veggies  feature at every meal
• getting outside in direct sunlight every day
• walking barefoot in the grass
• sleeping
• taking a good broad-spectrum multi-strain probiotic

Have I left anything out? Are there any other steps you take to ensure your body bounces back from a colonoscopy? I’d love to hear…

The Great Sydney AIP Picnic!

Tags

AIP, Autoimmune Protocol, community, Diet, food, Health, Lifestyle, Sydney

The Three Amigos
Rory from The Paleo PI
Jo (me!) from This Sydney Life
Kirstie from The Nutritionista
(Image by TSL)

What do you get when you mix ten followers of the Autoimmune Protocol with five kids and three puppies in the Sydney Botanical Gardens on a Sunday afternoon in March? – The inaugural Sydney ‘AIP Supper Club’ Picnic!

After the success of our first ever Australian AIP Supper Club shindig last November; Rory (from The Paleo PI), Kirstie (from The Nutritionista) and I thought it would be a great idea to extend our group to fellow AIPers in the general Sydney vicinity.

We had no idea what to expect, but we put the call out over social media to join the three of us for our first extended AIP Picnic (and crossed our fingers that it wouldn’t rain)…

The invitation…

What can I tell you?

We had a blast!

Such a great time! I’m not sure about you, but I reckon’ its a pretty big call to turn up for a picnic with a bunch of people you’ve never met, and may have only ‘seen’ on the internet.

So – to those of you who took the plunge and came along to the picnic, we say…

Thank you!

It was so wonderful to meet fellow AIP peeps and swap war stories with others who get it, over food you know you can actually eat without the worry of experiencing a flare.

Picnicking AIP Style…
(Image by TSL)

Everybody brought a plate. And, we dined very well!

Kirstie’s AIP Celebration Chicken Salad rocked! Rory’s always popular Bacon Wrapped Dates made the trip up from Canberra with him. We had a lovely selection of meat balls, sweet potato and spinach patties and fruit.

Super special mention and a HUGE shout out must go to the lovely Alaena from Grazed and Enthused.  We had two recipes from Alaena’s fabulous blog featured at our picnic – Avocado Carob Fudge and Cranberry Relish Meatballs. Did you realise you’re so famous in Sydney, Alaena?

Wanna see what I took along…?

Cranberry Relish Meatballs
Recipe from Grazed and Enthused
Recommended by TSL!
(Image by LM for TSL)

AIP Gingerbread People
Recipe by Tyler over at Primitive Homemaker
Also recommended by TSL
(Image by LM for TSL)

Anybody can sympathize with the sufferings of a friend, but it requires a very fine nature to sympathise with a friend’s success. (Oscar Wilde)

It was heart warming to hear of the successes people are experiencing through implementing healthy and positive changes to their diets and lifestyles. And, for me, it reinforced that the choices I am making are definitely the right ones for my health.

Some of the Sydney AIP Picnic Gang
(Image by TSL)

We’ll be holding another picnic and will keep you posted. Do feel free to leave a message if you’d like to be included in the next invitation mail out.

We’d love to see you there!