Make Cooking Your (Next) Hobby

Tags

Cooking, food, Healthy Cooking, Hobbies, Hobby, Learn to cook, Sugar

If you want to get healthy, make cooking your(next) hobby!

I’m going to get mildly provocative for a moment and just put it out there that I believe you need to cook if you want to get really healthy. And, the corollary of that is, of course, that this will involve spending time in your kitchen. Unless you have as much money as Oprah, and have your own personal chef.

I have discussed this belief of mine on more than one occasion with The Paleo PI, most recently at our last Autoimmune Protocol Picnic. I quite like talking with PI. He’s male, and I’m not. He lives in a different city to me. And, there’s almost 20 years between us. He almost always gives me a different perspective. And he happens to be a great guy…

PI reckons he’s not much of a cook. I think he’s a little on the modest side. He’s successfully cooked for me, after all.

And – like anything – cooking takes practise. The more you do it, the better you get. And, given I happen to have a few years on PI, I’ve had a little more time to practise!

I didn’t start really cooking until I turned 30. Until then, I just ate!

I’ve mentioned before that my Mum is a great cook. We ate very well as a family growing up. My Mum’s chicken liver pâté remains a firm favourite for all of us. My annual birthday meal request was always filet of beef with Mum’s béarnaise sauce, usually served with duck-fat roast potatoes and green beans. And, I am still mourning the fact that I will never experience one of her 100% homemade Christmas mince tarts again (made with the shortest of gluten-filled pastry). They are so, so, SO good!*

But me, I didn’t really start to cook until I turned about 30. Don’t get me wrong, I loved to eat. Still do! But, cooking wasn’t really my thing during my traveling 20’s. I was too busy to do much more than reheat.

And, reheating is not cooking.

Now, I can’t help but wonder if I had cooked more and eaten out less; if I had taken more notice of what I was choosing to put into my mouth; if I had been more mindful about my food choices, would I still have had the same autoimmune issues…?

I suspect the answer is: probably. It’s never that simple. But, it has definitely contributed.

(Image from here)

I happen to quite like the actual craft of cooking. I definitely love eating good food. But, for me the real enjoyment is about the whole process – selecting the freshest seasonal and local produce at the markets, talking with the farmers (and sometimes the butchers) to understand where my meat comes from, learning about the nutrient density of the food I am ingesting, and the knowledge that the food I am preparing for those I love is doing them good.

And, occasionally, I like satisfying LM’s sweet tooth with a healthier version of traditional deserts and ice creams. And, in his case, this always means dairy free.

But, you don’t have to love cooking to make it your hobby.

You just need to want to make healthy choices. And, you can’t make healthy choices if you are always dining out or eating out of packets.

I dragged LM off to see That Sugar Film earlier in the week (I recommend the film!). Did you know that there is sugar added to approximately 80% of all products sold in an Australian supermarket? And that’s before we even start talking added preservatives, GMO foods, trans fats and other nasties.

‘That Sugar Film’ Q & A at the Orpheum cinema
(Image by TSL)

Do yourself a favour and spend some (more) time in your kitchen this week.

Commit to it. If you’re not a cook, start slow. Start easy. Make some bone broth. Make a frittata. Make a Jamie Oliver Inspired Four Hour Lamb (If you leave off making the gravy, it only has 3 ingredients!)

Do you cook? Have you made cooking your hobby? I’d love to hear what your thoughts are on this topic!

*Maybe I’ll start working on a gluten-free version…?

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What’s the Deal with Coffee…?

Tags

AIP, Autoimmune Protocol, Coffee, Coffee and health, Dairy Free Creamer, Health, Paleo

Anyone who knows me knows how much I love my coffee.

I really love it. I even wrote about how much I love it back in October of last year when I finally successfully reintroduced coffee back into my diet.

After nine e n t i r e months off the black gold, no less…

At the time I was drinking it with my BEST Homemade Dairy-Free Creamer. Now, I have one cup a day with some good quality runny cream. I am a happy girl.

It is sublime!

But, here’s the thing. Coffee affects people in different ways.

Even the very knowledgable Chris Kresser says he considers “coffee to be a gray-area food, and by that I mean that the scientific research suggests that it’s beneficial when it’s well tolerated by the individual, but it’s not always well tolerated.”

And, people are often a little confused about this. So, today we’re looking at just what the deal is with coffee.

I like coffee because it gives me the illusion that I might be awake. (Lewis Black)

The good:

* Coffee is a known stimulant. In the brain, it apparently blocks the function of an inhibitory neurotransmitter (brain hormone) called adenosine. By blocking adenosine, caffeine actually increases activity in the brain and the release of other neurotransmitters like norepinephrine and dopamine. This makes us feel more alert.

*Caffeine can boost metabolism

*Coffee contains a pretty reasonable amount of several vitamins and minerals. It is also the biggest source of antioxidants in the standard diet. To be fair, this possibly says more about the state of the standard diet than the health benefits of coffee.

*It smells good. It tastes good. It makes you feel good!

The bad:

*When you consume coffee, your cortisol levels rise, along with other stress hormones like epinephrine and norepinephrine. This increase can last anything up to six hours. That’s a lot. These chemicals increase your body’s heart rate, blood pressure and tension levels – that ‘fight or flight’ response. Given the increasingly stressful lives we now lead, increasing ‘fight or flight’ reactions can be a big problem. Excessive cortisol production can lead to a variety of health issues, including an overactive immune system, disrupted sleep, impaired digestion, and depression.

*Coffee contains caffeine, a stimulant that can cause problems in some people and disrupt sleep.

*Drinking coffee on an empty stomach, think first thing in the morning, stimulates hydrochloric acid production. This can be a problem because HCl should only be produced to digest meals. If your body has to make HCl more often in response to regular cups of coffee, it may have difficulty producing enough to deal with a large meal.

Black Gold!
(Image from here)

Sarah Ballantyne, my go-to girl on all things autoimmune related, is in agreement with Chris Kresser with regard to individual differences in our ability to deal with coffee. She says, “Those people with autoimmune diseases should take special care with consumption of coffee as their systems are particularly sensitive to irritants and they have a much higher likelihood of an immune response to coffee (because they have a much higher likelihood of gluten intolerance and food sensitivities in general). Overall, coffee gets the “proceed with caution” label.”

So, after a nine-month hiatus from drinking coffee while attempting to heal my poor ailing gut and kick this HS problem to the side-line, I will continue to drink my morning coffee. Because I love it and I don’t seem to experience any particular negative effects from one cup. But, I will limit it to one. And, I’ll keep a weather eye out…

What do you think about coffee?

The GREAT Autoimmune Protocol Update – One Year On

Tags

AIP, Andrew Weil, Autoimmune Protocol, Elimination Diet, Gut Health, Health, Hidradenitis Suppurativa, HS, Paleo, Sleep

One Year On
(Image by TSL)

Next week I hit my one year anniversary on the Autoimmune Protocol. On Tuesday, to be precise. Not that I’m counting. Much.

Not sure what the Autoimmune Protocol (AIP) is?

It’s a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system.

You can read more about it here.

It’s been a wild ride, this past year. Life changing, even. So much so, that I thought I should share some of the experience with you.

Did you know?

Autoimmune diseases are on the rise across the western world. Here in Australasia, they currently affect 1 in 20 people. In the United States, there are over 50 million sufferers. Pretty sobering stuff.

What exactly is an autoimmune disease?

According to the Australasian Society of Clinical Immunology and Allergy, Autoimmune diseases can be defined as,”a broad range of related diseases in which a person’s immune system produces an inappropriate response against its own cells, tissues and/or organs, resulting in inflammation and damage. There are over 80 different autoimmune diseases, and these range from common to very rare diseases. Some autoimmune diseases affect mainly one part of the body (such as multiple sclerosis, autoimmune thyroid disease, type 1 diabetes) whilst others can affect many parts of the body (such as systemic lupus erythematosus, rheumatoid arthritis and systemic vasculitis).”

As with many life-altering events, an autoimmune illness is almost guaranteed to cause you to re-evaluate your priorities.

― Joan Friedlander, ‘Women, Work, and Autoimmune Disease’

 

My particular autoimmune issue is Hidradenitis Suppurativa (HS), sometimes known as acne inversa. HS is a painful, chronic skin disease that causes abscesses and scarring on the skin – usually in very uncomfortable places. Frankly, it’s horrible.

I have suffered from HS for over twenty years. And until this year, I never talked about it.

What I have learnt in the past year on AIP

In a nutshell, I have learnt that it is possible to put my 20+ years of autoimmune related illness into remission by making dramatic changes to my diet and lifestyle.

– TSL

And, if that was all I learned, then I would be a very happy little Vegemite.

But, here’s what else I learned…

Diet

Hippocrates said, “Let food be thy medicine and medicine be thy food”. And, when it comes to what we eat, the Autoimmune Protocol is literally a manifestation of this. The protocol removes all potentially inflammatory foods from the diet to enable the body to heal.

Hippocrates
(Image from here)

And yes, it does take work. And planning. And requires a level of commitment that many of my friends have found difficult to understand.

But. In return, as you start to heal, you feel F A N T A S T I C. Truly. Brain fog lifts. You wake in the morning feeling energised. Bloating disappears.

You will develop an appreciation for the sort of food your grandmother (or maybe even great-grandmother!) probably cooked. Fresh. Seasonal. Local. Full of flavour.

I don’t even go to the supermarket anymore. The farmers market is my supermarket.

Gut Health Matters

Really, the protocol is all about improving gut health. But there are two things that I now do religiously that I believe have significantly improved my health.

And, they are all to do with my gut.

1. Bone Broth

I now make bone broth regularly from a mixture of bones from pasture raised animals. It has become a staple within our diet here at Casa TSL. I make it into soup, use it in sautéed veggies, add it to gravies and just drink it.

I alternate the type of broth I make so I am maximising the vitamin and mineral benefits. Last week it was beef bone broth. The time before that, it was duck.

2. Fermented Vegetables

We eat at least a tablespoon of home-made fermented veggies with every savoury meal. Think sauerkraut. I make the fermented vegetables about once a month from vegetables and salt. That’s it.

Fermented vegetables add all sorts of beneficial bacteria to my gut that I would not otherwise have in my diet.

And, one more thing – both bone broth and fermented veggies are ‘cheap as chips’ to make.

The latest ferment
(Image by TSL)

Sleep

It is becoming more and more apparent, in this fast-moving era of getting twice as much done in half the amount of time, that we are not getting enough sleep. This is making us sick. We are designed to need sleep. It’s when our bodies regenerate.

In my case, I had a home invasion just over ten years ago. Bit scary. Three men in balaclavas decided to have a look around my home at 4.30 in the morning and I caught them. Fortunately, they weren’t very interested in me. Just my stuff. But – it messed badly with my ability to sleep.

Now, I make sure I’m in bed between 9.30 and 10pm. Every night.

And, I really understand the value of a good night’s sleep. But it took some work. And some time. And it involved resetting my circadian rhythms by implementing my own personal ‘Operation Sleepy Time’ ritual.

I’m pretty sure LM will tell you I’m a nicer person to be around as a result.

Stress

I didn’t know I was stressed. I didn’t know I was a constant worrier. Until I worked out that I was a complete stress head. And, on top of that, I managed to hide it from almost everyone. Can anyone relate?

Of all the changes I have made over the course of the past year, and that I continue to work on with the AIP, how I manage stress is the most difficult for me. By far. In fact, it’s a biggie for many people. Sarah Ballantyne wrote a great post on her personal battles with stress recently.

Andrew Weil
(Image from here)

Coming up with strategies that work for you are key to managing stress. Yoga didn’t cut it for me. Meditating on my own sends me to sleep. But. I love walking in nature.

And my fabulous doctor, Kate Norris recommended the Buddhify app. It’s a personal meditation assistant that really seems to be working for me.

And, I’m a great fan of Andrew Weil’s 4-7-8 breathing technique.

Community

We human beans are social creatures. Even us introverted types. Connecting with quality people really matters and has an impact on our health*. This AIP caper has unexpectedly connected me with an amazing and generous community of other autoimmune sufferers around the globe. I am immensely grateful.

So what now?

Now, I keep going on the protocol.

In terms of my diet, I keep slowly reintroducing foods. I know more of my food triggers than before. And, I know that these are different for everybody. Gluten will never be my friend. And, HS sufferers seem to have big problems with nightshades – so, I’m a little scared to try tomatoes and eggplant and chill. Although I do miss tomatoes dreadfully. Bizarrely, the odd white potato doesn’t seem to be an issue.

I keep working on managing stress and making sure I get enough sleep. I make sure I move everyday. Bella (the poodle) gets lots of love!

My autoimmune affliction has affected me in many ways – physically, emotionally, and no doubt psychologically. But, in a weird way, I’m a little bit grateful to have it.

Without it, I wouldn’t have overhauled my eating habits. I’m healthier now than I’ve been in years. People comment on how wonderful my skin looks. Me, who had chronic acne as a teenager.

I would not have addressed my stress levels and less-than-stellar sleeping routine. And, my hormones and gut health would have further deteriorated.

I am lucky. My autoimmune issues are not life threatening. I won’t die from HS. But, they have been serious enough to give me a big wake up call about what really matters to me – my health. My loved ones. A meaningful career.

And this past year on the autoimmune protocol has been life changing.

If you have any questions about the Autoimmune Protocol or Hidradenitis Suppurativa, feel free to drop me a line.

*conversely, spending too much time with ‘energy sucking’ people can be detrimental to your health!

 

 

What is This MTHFR That I Keep Hearing About?

Tags

AIP, Ancestral Diet, Autoimmune Protocol, Folate, Genetics, Gluten Free, Healthy Living, Methylation, MTHFR, Paleo

(Graphic by TSL)

As part of this health jaunt I have undertaken over the past couple of years, I was diagnosed as positive for the MTHFR gene mutation. It has not been my only diagnosis, but it has certainly contributed to my belief that:
1) gluten is the devil (for me, anyway). I will never knowingly eat gluten again, and;
2) along with careful supplementation prescribed by my functional health peeps, the autoimmune protocol is the foundation approach I am taking to reset my body’s equilibrium to ‘optimal’.

The Natural healing force within each of us is the greatest force in getting well. (Hippocrates)

MTHFR is one of the more recent genetic buzzwords. And, I suspect we’ll be seeing a bit more of it as more and more people test positive for variations of the gene. It’s a bit of a minefield to work your way through, especially if you don’t have a science background. But, with approximately 1 in 2 people having a MTHFR defect, it’s a significant issue.

On Wednesday evening, LM and I tootled off to navigate our way through the pokies at the North Sydney Leagues Club. We went to listen to a talk about the MTHFR gene by naturopath and founder of MTHFR Support Australia, Carolyn Ledowsky.

Honestly? – Carolyn gave the clearest explanation of the very complex MTHFR process that I have come across to date. And, that is saying something, because as you know – I am no science nerd.

But I’m getting ahead of myself…

MTHFR stands for methylene-tetrahydrofolate reductase.

It is an important enzyme that converts the folate you eat, by way of all those leafy green vegetables, into the active form – called 5-Methyltetrahydrofolate. This conversion is called methylation. It is essential for our cells to function. All of them. Every single one.

Sidebar: It’s also important to recognise that folate is Vitamin B9 and is not the same as folic acid. Folic acid is a synthetic, man-made substance and is not found in nature. In fact, if you have a MTHFR gene mutation, folic acid can be very bad for your health. And since most of the bread we eat is fortified with the stuff, it’s yet another reason to steer clear of gluten.

But, how do I know if I should get tested for MTHFR?

Good question. And, to be honest – there are far more capable people out there than me to answer it. In a nutshell, if you suffer from a variety of symptoms and – no matter what you do – nothing seems to work to make them better, you may have MTHFR. Perhaps something to discuss with your GP?

Here are just some of the illnesses associated with MTHFR:

(Graphic by TSL. Original data sourced from here)

In my particular case, I had a chronic autoimmune condition, allergies, (unrealised) anxiety, poor detoxification AND some challenges shifting my weight.

Within the MTHFR gene, there can be a number of mutations. The two key deviations currently tested for are MTHFR C677T and MTHFR A1298C.

If you test positive for the gene, you will have a permutation of the following:

(Graphic by TSL. Original data sourced from here)

I’m compound heterozygous. So for me, that means, with an estimated 50% loss of methylation function, I want to do everything I can to improve my methylation.

Working with your medical team is obviously the first step in working out what, if any, supplementation you may require. And, this is not the same for everyone.

But, it doesn’t stop there.

There are Other Factors that Affect Your Methylation Process…

Poor diet – Turns out your Mum was right. Eat your greens! You need to eat plenty of leafy greens to get adequate levels of vitamins. Long term vegan diets can be a problem because you’re not getting B12 from things like egg yolks, meat, liver, and oily fish. Another issue is raised levels of homocysteine (which depletes all those good B vitamins). This can be caused by excess animal protein, sugar, the wrong fats, too much coffee, and alcohol. And, of course – steer clear of foods that contain folic acid (that’s most packaged, gluten containing foods).

Smoking – I’m an ex smoker. Boy, do I regret that habit now. The carbon monoxide from cigarette smoke deactivates vitamin B6.

Toxins and Chemicals – unfortunately, it’s a fact of life that we are exposed to more and more toxins in everyday life. Making an effort to minimise these as far as possible – limit the use of plastics, eat more organic food, taking care with our household cleaning goods – are all small steps that can have a big impact on our health.

Malabsorption – Food allergies, digestive problems, and even getting older can affect our ability to absorb the nutrients from our food.

Decreased stomach acid – Aging and a variety other conditions (including vegetarianism) can reduce stomach acid — and therefore affect our ability to absorb vitamin B12

Medications – certain drugs can affect your levels of B vitamins. It is important that you discuss this with your doctor.

Stress – really bad for your methylation. REALLY. Start a regular yoga practise. Meditate. Start tai chi. Anything that works for you to mitigate stress.

As part of my journey back to optimal health, I’m following the autoimmune protocol – a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. It also involves actively working on stress management, improving my sleep, moving, spending time in nature and just getting a little more zen about life. It’s working for me, too.

If you would like to learn more about MTHFR or MTHFR Support Australia, they have a great (free!) video detailing how MTHFR can affect your life. They also hold monthly information evenings if you happen to live in Sydney.

 

AWESOME Almond Milk

Tags

Activated Almonds, AIP Reintroduction, Almond Milk, Almonds, Autoimmune Protocol, Dairy Free, Homemade Almond Milk, Nuts, Paleo, Sugar free

(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

The reintroduction stage of my autoimmune protocol adventure has finally arrived. That means I have started reintroducing foods that have previously been excluded. This is managed in a very systematic way – one food at a time, starting with things that are least likely to cause a problem (or that I miss the most!). I’m keeping a food journal and recording any unusual symptoms or changes in mood. Honestly? – it’s actually proving to be more work that strict AIP!

I love nuts. I’m for nuts. I am nuts. (Penn Jillette, ‘God, No!: Signs You May Already Be an Atheist and Other Magical Tales’)

The very first official thing I reintroduced, after adding a little fruit back into my food regime, were seeds. I had some of my Nut-Free Granola Crunch. When this didn’t appear to cause any reaction, seeds were pretty swiftly followed by almonds. Activated ones, no less.  And then, I added activated cashews and macadamias. Then activated pistachios and hazelnuts. I have yet to get to brazils or pecans – activated or otherwise. But, given the results of my early experiments with nuts, I’m not anticipating any issues. [insert smiley face here]

Don’t know about activated nuts?

Activated Nuts TSL-Style
(Image by TSL)

All nuts contain pesky things called enzyme inhibitors. Enzyme inhibitors act by binding to enzymes and decreasing or blocking them. In nature, enzyme inhibitors are of benefit to the humble nut – they prevent the nuts from prematurely sprouting. But, they can also act on our digestive enzymes, stopping their proper digestion and absorption. Especially important to consider when you have been working to fix your gut health!

Nuts and seeds also contain small amounts of phytic acid, which our digestive system can’t break down. Eating large amounts of raw nuts puts a huge strain on our digestive system. Phytic acid also reacts with many essential minerals, such as calcium, magnesium, copper, iron and especially zinc, and stops their absorption in your intestines.

Soaking – or activating – your nuts (and seeds) before you eat them neutralises the enzyme inhibitors that are present, and starts the production of many beneficial enzymes. As they soak, the enzymes, lactobacilli and other helpful organisms break down and neutralise the phytic acid.

If you’d like to know more, Sally Fallon talks extensively about activating nuts in her book Nourishing Traditions. An invaluable resource.

So, why am I making almond milk?

Almond milk is a great alternative to dairy milk.

The main reason I’m experimenting with almond milk is that I suspect I may have an issue with dairy (although I’m hoping that I’m mistaken), so I’m not reintroducing that back into my diet just yet. Call me ‘chicken’…

Also, my homemade almond milk has 3 ingredients – almonds, vanilla essence and water. That’s it.

And, it’s ridiculously easy to make.

Soaked almonds waiting to be made into almond milk…
(Image by TSL)

Aside from the cost, commercial almond milks are full of other additives.

Here’s an example:

Sanitarium list the following ingredients in their So Good almond milk: Filtered water, cane sugar, almonds (2.5%), mineral salts (tricalcium phosphate, sodium bicarbonate), natural flavours, emulsifier (lecithin), salt, vegetable gum (carrageenan).

Did you notice it has more cane sugar than actual almonds? And that’s before you add in the lecithin and carrageenan.

“What in god’s name happened to your nuts?”
“They met a jet-powered water hose.”
He grimaced.
“They’re already healing.”
A rare glint of amusement lit Lawrence’s eyes. “You have balls of steel.”
“You have inappropriate humour.”
(Dianna Hardy, ‘Releasing The Wolf‘)

And, if you’d like to learn more about different types of nut milk, The Raw Food Kitchen conveniently has a great post on this very subject. Saves me writing one!

• Servings: depends on your appetite! (makes about 2 1/2 cups)
• Time: 30 minutes + overnight soaking
• Difficulty: ridiculously easy
• Print

Ingredients:

1 x cup almonds
1 x teaspoon vanilla extract
2 x cups filtered water + water for soaking

You will also need a nut bag or cheesecloth for straining.

Method:

1. Pop your almonds in a small bowl and cover with filtered water. Leave to soak overnight.

2. Pour your soaked almonds into a sieve or colander and rinse thoroughly.

3. Pop your almonds into your blender (the higher powered your blender, the creamier your almond milk will be). Add your vanilla essence and 2 cups of filtered water. Blend on high for at least 90 seconds.

4. Strain your almond milk through your nut bag or cheesecloth. Take your time. You’ll get a good arm work out and the more patient you are, the creamier the milk will be. Set aside almond meal for adding to smoothies, thickening sauces or even drying into meal if you’re feeling adventurous, otherwise discard. 

5. Your almond milk is now ready to serve. It will last about 5 days in the fridge.

Serving suggestions: – can be substituted for any recipe you would use with dairy milk.

E N J O Y !

In my next post, I’ll tell you about the REAL reason I was so keen to experiment with almond milk…

The EASIEST Vegetable Frittata in the World (Bacon Optional!)

Tags

AIP, Autoimmune Protocol, Autoimmune Protocol Reintroduction, Dairy Free, Eggs, Grain Free, Lunchbox Ideas, Paleo, Primal, Quiche

(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. This recipe is only suitable for the autoimmune protocol if you have successfully reintroduced eggs. 

I have met a lot of hardboiled eggs in my time, but you’re twenty minutes.(Oscar Wilde)

It seems Sarah Ballantyne and her autoimmune protocol are gaining considerable global traction. And, I can understand why. I’m a believer. It has taken me some time, not to mention a pretty big level of commitment, but I am currently finally free of the autoimmune symptoms that have been plaguing me for 23 years. TWENTY THREE YEARS! That’s pretty amazing…

But that’s not the purpose of this wee post.

One of the best things about undertaking a protocol like AIP, other than the health benefits you hope to achieve, is the support you receive from other people within the ‘AIP Community’ from around the world. There are blogs and Facebook groups, forums and Pinterest boards. And without exception, I have found the people in these groups to be knowledgable, encouraging and understanding. It can be a bit of a lonely road when most of your friends eat a pretty standard diet and you can no longer go out to restaurants, have a coffee or a glass of wine.

And, one of the most common questions asked within these groups is around how to provide food for a family when you are so restricted by the elimination of all potentially inflammatory foods – often for a long period of time. It’s a valid question, especially when there are young children involved.

In this, I am very lucky. LM has totally supported my weird food journey from the first. He’s happy to eat whatever I eat and considers himself my ‘Primary Recipe Tester’. And while its true that the food we eat is full of great flavour and super healthy, we are certainly limited because of the restrictions – particularly by way of spices, nightshades (tomatoes!), nuts and eggs.

First you gotta’ crack some eggs…
(Image by TSL)

Then, you mix everything together and pop it into a greased dish
(Image by TSL)

…and pop it in the oven until its ready!
(Image by TSL)

Regardless of whether we are on the autoimmune protocol or not, Casa TSL is a gluten-free and dairy-free zone*. LM has a violent reaction to cow juice and just feels better when he’s not eating gluten. But, it is fair to say that I feel a little guilty about the fact that his diet is so restricted because of me.

Because of that, even though I’m not eating eggs at the moment, I’ve taken to making him one of these SUPER easy frittatas. It takes no time to whip one up on a Sunday night and its a much healthier alternative to the sandwiches that traditionally fill a lunchbox, with a big hit of protein from the eggs and loads of vegetables.

LM calls this his frittata-ta-ta-ta-ta…. While the base recipe remains constant, I mix it up and throw in pretty much whatever I feel like (read: whatever’s in the fridge). It’s kind of LM’s Potluck Frittata-ta-ta-ta-ta…

The EASIEST Vegetable Frittata in the World

• Servings: 6 (12 for little people)
• Time: about an hour
• Difficulty: easy-peasey
• Print

Ingredients

Base Frittata:
1 x large courgette (zucchini), grated and squeezed in a clean tea towel to remove as much moisture as possible
1 x large carrot, grated
Handful of fresh parsley, chopped
salt (I use pink Himalayan salt) & freshly ground pepper
12 x happy eggs, beaten
1 x Tablespoon lard or coconut oil

Optional extras:
garlic
Shredded kumara (sweet potato),
cheese (here we use goats curd or sheep’s milk cheese)
onion
chopped bacon or pancetta
leftover roast meat
leftover roast veggies
smoked salmon
broccoli/cauli’ florets
Sliced leeks
Brussels sprouts
wilted spinach/silver-beet/chard
additional herbs

Method

1. Heat your oven to 180°C (fan forced)/360°F. Grease a ceramic dish with your lard or coconut oil (my dish is 19cm square)

2. Crack your eggs into a large bowl. Add salt and pepper. Whisk well.

3. Stir in your grated courgette and carrot, chopped fresh parsley, and any other ingredients.*

4. Pop in the oven for approximately 45 minutes (until the edges are golden brown). The frittata will puff up a little in the oven and then flatten out as it cools.

*this time I added sautéed red onion and pancetta, and a little goats curd

E N J O Y !

*I hope to be able to reintroduce some high quality dairy eventually

 

 

 

The Autoimmune Protocol – an Update

Tags

AIP, AIP Reintroduction, Autoimmune Protocol, Clean Eating, Dairy allergy, Elimination Diet, Gluten Free, Paleo, Phoenix Helix, Weight Loss, Woody Harrelson

…except I don’t live in Hawaii and I’m am not vegan. Also, I eat animal protein, cook my food and can’t remember the last time I smoked pot…! But, otherwise – we’re almost like twins, really.
(Image from here)

Here in TSL-land, we’ve now been on the Autoimmune Protocol for ten weeks. I know – ten whole weeks! I can hardly believe it. And during that time, while LM has fallen off the wagon every now and then, I’ve been pretty religious about following the protocol.

In case you need a wee reminder, that means:

• No eggs 
• No nuts
• No seeds (including cocoa, coffee – yes, coffee! – and seed-based spices)
• No nightshades (potatoes, tomatoes, eggplants, capsicums, chillies, cayenne, and all spices derived from peppers, including paprika)
• No fructose consumption in excess of 20g per day (that’s a couple of pieces of fruit)
• No alcohol
• No NSAIDS (like aspirin or ibuprofen)
• No non-nutritive sweeteners (yes, all of them)
• Cutting out all other food additives

The pros:

All in all, I have to say, it has been much easier than I expected. The food is fresh, clean and tasty. I’m never left hungry – thanks to the fat content. It’s not complicated to prepare. And, as long as I have a fridge stocked with a variety of fresh veggies and happy protein, I don’t struggle with what to eat at all.

I have become the master (mistress?) of both slow braises and of the veggie hash for breakfast. Homemade lacto-fermented vegetables are eaten daily. Bone broth is always in my fridge. I’ve discovered the magic that is frozen banana ice cream. Even though I ate a reasonable amount of vegetables before AIP, I reckon I’ve about tripled it. In fact, I now actively look for opportunities to eat more vegetables. I’m eating a greater variety, too. And that can only be a good thing.

Surprisingly, because people tend to associate a ‘Paleo’ style diet with high quantities of animal protein, my protein consumption has actually gone down. All those vegetables!

In addition, my sleep is much better. I wake feeling refreshed. I’m not waking during the night. And, while I didn’t realise it before, I think I’m a nicer person to be around. Less anxious, maybe? I don’t seem to sweat the small stuff as much.

As for my autoimmune issues? Or, at least the one I knew about – completely in remission on the Autoimmune Protocol. Gone. After 23 years. Pretty powerful stuff.

Oh – and, I’ve lost 6 kilos. Slow and steady wins the race, they say!

The cons:

Although the regime has been easier than I expected, it does have some drawbacks. I think the biggest one is that you really do have to spend time in the kitchen. For me, this isn’t a hardship. I love to cook. And, it is possible to spend a few hours over the weekend preparing food for the week ahead. My sister does this every Sunday – so, I know its do-able. Batch cooking truly is your friend.

Its hard on your social life. I think we’ve been to a restaurant twice in the last ten weeks. Dining out with all these dietary restrictions is almost impossible. For me, the way around this is to entertain at home. But, when I consider that LM and I were, until recently, known amongst our friends as the foodies who dined out all the time, life is very different now.

Re-introduction takes time and must be controlled. When I started this protocol, I already ate pretty clean. I knew I had an issue with gluten, so that wasn’t a big deal for me. This past weekend, my Mum has been visiting from New Zealand. I decided, after over 9 weeks of this caper, that I would indulge in some red wine, some coffee (with cream) and some homemade chicken liver pâté made with cultured ghee… BAD IDEA! Something in that medley of yumminess did not agree with me. Within 12 hours, my autoimmune symptoms were back. I’m pretty confident it was the dairy (and – please, please, PLEASE – not the red wine or the coffee), but I just don’t know for sure. So, its back on the strict protocol for two more weeks before I start reintroducing foods one at a time and in a controlled fashion.

And, just like magic…

As if she read my mind, the very talented Eileen over at Phoenix Helix has literally just this week launched an e-book on Reintroducing Foods on the Paleo Autoimmune Protocol. I think she must be psychic. Are you psychic, Eileen? The book provides a step-by-step guide to reintroducing foods in a structured and controlled way. And, she provides recipes. I suspect it may become my bible over the coming weeks.

I’ll keep you posted…

The Gluten Debate

Tags

Autoimmune Protocol, Cousins, Family, Genetics, Giving up gluten, Gluten intolerence, Health, Inflammation, New Zealand, Skin Problems

Cousins…
I’m the bossy one forcing a hug…
(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

It’s been a bit of a mad time here at Casa TSL. We are well on the way to getting the house organised to sell. And then, last week, we were advised that my Dad was having surgery to have his thyroid removed. And, as resilient and invincible as my Dad is, I kind of felt a trip to New Zealand was required. So, while LM toiled away here, I flew back to Auckland for a few days.

I’m so glad I did. I got to spend some lovely time with both my Mum and Dad. And, my Dad remains resilient and invincible.

There’s something about BIG life events, isn’t there? Weddings, funerals, health scares – they all bring family together. And, this trip home was no exception. I caught up with my favourite cousin (I’m pretty sure none of my other cousins read this blog, so I should be safe!). It was just fab’ to see him. It’s been too long between drinks.

Cousins (Take II)
(Image by TSL)

We had a good old chin-wag. And, I learnt something. The skin issues that have plagued me for years, and lead me to the Autoimmune Protocol, extend beyond my immediate family. My cousin suffers from similar problems. POWERFUL genes, these TSL genes!

Any-who, we talked a lot about gluten. And I can drone on about the nasty effects of gluten for a long time. I’m almost evangelical about it. You know how when smokers give up cigarettes, they often become the staunchest and most vocal anti-smokers? Well, that’s me about the evil effects of gluten. I was the bread-loving queen. Even now, the idea of artisan, sourdough has me salivating. But no more for this girl.

After 23 years of trying to get rid of my skin issues, not one doctor suggested that gluten could be the problem. And giving up gluten was all it took to clear everything up almost completely.

And, then I learnt about all the other side effects that can be caused by gluten.

So now, I think everyone should give up gluten for 30 days – just to see how they feel. If there’s no change, well – no harm done. But, if you feel better; if your skin is clearer; if your brain loses its fog; if your joints stop aching – then gluten may well be the culprit. Isn’t it worth it just to see?

Could you be sensitive to gluten?

Gluten is a large molecule. It’s very abrasive to the lining of our gastrointestinal tract. And, it’s impossible for us to digest.

Whenever you consume foods with gluten such as wheat, oats, barley or rye, you risk damaging the lining of your gastrointestinal tract. In fact, the more gluten you eat, the greater the risk. Something to think about when the norm for many is cereal for breakfast, a sandwich for lunch and pasta for dinner… Once your gut lining has been damaged, you set yourself up for intestinal permeability which can then lead to all sorts of food sensitivities, skin problems, brain fog, depression, and many autoimmune conditions.

Something to think about?

The best way to go gluten-free is to shop the periphery of your supermarket. Ignore the lure of all the processed gluten-free options. Sure, you may lose the gluten, but the other highly processed ingredients aren’t doing you any favours either. Rather, try adding in plant-based foods. It’s amazing what you can do with vegetables when you start experimenting. Ever tried zucchini noodles? 

Gluten Sensitivity Warning Signs

These are a number of common potential warning signs that gluten is not your friend. Here are a few of them:

• Unexplained skin rashes – eczema, acne, psoriasis may be greatly relieved by eliminating gluten from your diet
• Migraines and headaches – A recent study showed that 56% of people diagnosed with migraine headaches had an underlying gluten sensitivity. When gluten was removed from their diet, their migraines resolved.
• Brain fog – In some people, gluteomorphines found in gluten, can act like morphine causing brain fog. ‘A clearer mind’ is a common benefit reported after people have removed gluten from their diet.
• Depression – Gluten can affect your body’s ability to absorb certain important nutrients (things like B vitamins, iron, vitamin D, omega 3 fatty acids and zinc). These nutrients are essential for both mood and brain health.
• Joint pain – The body sees gluten as the enemy and attacks. This forms immune complexes that, in some, can settle in the joints causing swelling, pain and inflammation.

Not yet convinced? A couple of the more compelling recent reads are:-

Wheat Belly by William David, MD

Grain Brain by Ron Perlmutter, MD

Has anybody else experienced health wins by giving up gluten?

Things I’m Learning on the Autoimmune Protocol

Tags

AIP, Autoimmune Disease, Elimination Diet, food, Healing, Healing through diet, Healing through Food, Health, Hippocrates, Liver, Observations, Paleo, The Autoimmune Protocol

(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

Healing is a matter of time, but it is sometimes also a matter of opportunity. (Hippocrates)

People who know me well will tell you that I’m a moderately impatient woman (I prefer to think of myself as ‘passionate’). When I set a course of action, I want it to happen. NOW. So, with that in mind, given I am now five days into the Autoimmune Protocol (AIP), it will be of little surprise to you when I say changes are not happening fast enough… Never-the-less, I thought a wee update on my observations – so far – might help me to pace myself.

Once you get your head around what the AIP involves, there are really two key things to understand, even if you forget everything else:

Planning is everything: You really can’t decide at the eleventh hour what you’ll be having for any given meal. It just doesn’t work. I am finding I plan (loosely) about a week out. I’m doing this on a Friday so that I can pick up as much as possible at the farmers market on Saturday morning. When you get home late from work and you’re tired and the kids are yelling at you and the dog needs a walk  – the last thing you feel like doing is planning what to eat for dinner.

As part of the AIP planning phase, it’s also critical that you give your pantry (and fridge) an overhaul. Get rid of all the non-AIP food. My brother-in-law happily received all the chocolates I had made. I got rid of mustards and other ‘illicit’ foods that were just waiting to call out to me at a moment of weakness.

Learn to love your kitchen: Seriously. You will definitely be spending more time in it. It is impossible to truly undertake the AIP without preparing food from scratch. There are no packets of pasta. In fact, there are no tins of tomatoes, either. (A staple for me before AIP).

To be honest, I find myself enjoying this aspect of the protocol. I get a kick out of creating good food from quality ingredients. I like experimenting with different cuts of meat and I find myself looking at unusual vegetables at the farmers market, wondering how I can incorporate them into a meal.

(Graphic by TSL; Kitchen Image from here)

OK. We’ve moved past the two key things to remember. What else have I discovered?

Mindfulness

Sounds a tad weird, but I am definitely becoming more mindful about what I’m eating. When you limit your food to primarily fresh vegetables, quality animal protein, a little fruit and healthy fats, you really start to notice flavours. Partly, this is because there are no heavily spiced sauces to accompany your meals. And, yes – this has taken a little getting used to. Because seed based spices are out, I’m using a LOT of garlic, my fresh herb intake has increased and I’m finding all sorts of uses for mace.

Full disclosure: a good friend of mine in New Zealand sent me an email in response to my last post introducing the AIP. She said, “I will confess that I am in shock – no more COFFEE. You were the original coffee queen back in the day (before coffee was even the thing!).”  I was dreading giving up coffee. Absolutely DREADING it. You know what? – It’s been easy. But, what I
R E A L L Y miss are eggs. That is taking some getting used to.

Mood

As crazy as it sounds, I think my mood is lighter. I’m feeling more positive generally. I had read that this would happen and I was a smidge sceptical. But, it’s true. AND, we’re only on day 5. I could be dangerous by day 20!

Batch Cooking Saves the Day

If you know a recipe works, when you next make it, double it. Use the leftovers for the next day or freeze them for the day you can’t face cooking another meal.

Roasts go a long way. Depending on the cut of meat, leftover meat can be made into shepherds pie, be added to a salad, or chopped up for breakfast hash (with leftover sweet potato). Then save the bones for bone broth.

And, I’ve discovered you can get a pretty good gravy by roasting onions with your meat. After cooking, while your meat is resting, pour a cup or two of bone broth into the roasting dish that still has the onions and all the good crusty bits in the bottom. Bring it to a slow boil and scrape up all the goodies from the bottom of the pan. Whip out your stick blender and whiz it all up. Pretty damn tasty!

Easy Ways to Incorporate Liver 

Increasing consumption of organ meat is a key pillar in the AIP. And, liver is arguably the best for us of all of them. The liver is a storage organ for many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). When we eat the liver, especially from pasture raised, hormone-free, happy animals; these nutrients give us some of the tools we need to get rid of toxins. And, we don’t eat enough of it any more.

I now have the Paleo Mom’s chicken liver pate recipe on rotation. I love it. But then, I like liver. I have no recollection of where I read this tip but, a great way to incorporate more liver into your diet is to dice it finely and freeze in ice cube trays. Every time you make a braise or ragu, throw a couple of blocks in. Unless you are my sister, you won’t even know its there.

Soups

You can make very good soups FAST by cooking your vegetable of choice (broccoli, cauliflower, parsnip, carrot) in chicken bone broth, then adding an avocado (mace optional) for a few minutes. Throw everything into a blender or food processor and blitz. Check for seasoning.

Great way to incorporate your bone broth AND more vegetables into your diet. We had a broccoli number last night as an entree (starter). It was surprisingly tasty. And, the avocado adds a creaminess. YUM!

So, at day 5, I’m humming along quite nicely on the AIP. Really, I think it was a bigger mental shift to give up gluten (grains). But it is early days, yet.

I’ll keep you posted!

I’ve Got a Girl-Crush on Sally Fallon-Morell

Tags

Diet, Healing through Food, Health, Lacto-fermented food, Nourishing Traditions, Nutrition, Sally Fallon-Morell, Traditional Diet, Weston A. Price

Sally Fallon-Morell
(Image from here)

The diet dictocrats don’t want you to know that…
Your body needs old-fashioned animal fats
New-fangled polyunsaturated oils can be bad for you
Modern whole grain products can cause health problems
Traditional sauces promote digestion and assimilation
Modern food procession denatures our foods, but
Ancient preservation methods actually increase nutrients in fruits, nuts, vegetables, meats and milk products!
(Sally Fallon-Morell, Nourishing Traditions – The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats)

Until I was about 30 years old, I never really cooked. I loved great food, but I just didn’t really connect eating great food with my kitchen. I’m not sure why – my Mum was a very good cook. She still is. So, I had a great role model. Maybe I’m just a slow learner in that particular department.

Fast forward a good few years and, not only do I now love to cook, but over the last couple of years I’ve become convinced that my failure to question the source and quality of my food sources in my twenties and thirties has contributed to some of the niggly (and not so niggly) health stuff I have going on today. I’m trying to fix that.

Sally Fallon-Morell’s seminal cookbook on traditional eating, ‘Nourishing Traditions – The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats‘, was the first book that put me on this road to making more conscious decisions about the food I eat.

Nourishing Traditions – by Sally Fallon-Morell with Mary G. Enig
(Image from here)

Over the past couple of days, I’ve been spending all my free time ‘attending’ some of the  sessions on offer at the Future of Nutrition Online Conference. It’s been fascinating listening to some of the leading voices in the field of nutrition today – but, hearing Sally Fallon-Morell’s talk today, I was reminded of why she had become such a big influence on my approach to eating and nutrition.

If you’ve never heard of her, Sally is a disciple of Weston A. Price, a dentist from the late 1800s and early 1900s known primarily for his theories on the relationship between nutrition, dental health, and physical health. Called the “Charles Darwin of Nutrition,” Doctor Price traveled the world over studying healthy primitive populations and their diets. The compelling photographs contained in his book document the naturally beautiful facial structure and superb physiques of isolated groups consuming only whole, natural foods. Price noted that all of these diets contained a source of good quality animal fat, which provided numerous factors necessary for the full expression of our genetic potential and optimum health.

Sally Fallon-Morell applied the principles of this Price research when it came to the feeding of her own children. Essentially, an experiment. And, a successful one. She proved for herself that a diet rich in animal fats, and containing the protective factors in old-fashioned foods like cod liver oil, liver and eggs, make for  happy, healthy children with a high immunity to illness.*

And, she is the founding president of the Weston A. Price Foundation.

What has Sally Fallon-Morell taught me?

1. I got rid of all the industrialised oils from my diet. That means I cook with coconut oil, butter, lard, tallow. I make my salad dressings from scratch. Always. No exceptions.
2. I now make bone broth at least once a fortnight. I bung a whole lot of good quality bones in a stock pot with a glug of apple cider vinegar, some veggies and herbs, cover it with water and let it simmer away for a long time. I alternate between beef and chicken (can’t quite bring myself to make fish!) It’s nutrient dense and full of minerals. It has no preservatives.
3. I try to eat ‘happy’ animal products – that is pasture raised, sustainably fished, free from hormones and other nasties.
4. Raw dairy is not the same as the milk we buy from the supermarket. Pasteurisation kills everything – good and bad. Regular readers will know that LM can’t consume cow juice. His reaction is violent and almost immediate. But guess what. He can have raw milk. Sadly, it’s illegal in Australia.
5. We’re eating more lacto-fermented foods. Probably not quite as often as we should, and I’m not quite as good at making my own as I could be. But, here in Australia we’ve found Life In a Jar and Kitsa’s Kitchen. They both make awesome live cultured foods. Hopefully, after I see Sandor Katz in action next month, I’ll become a guru of lacto-fermentation!
6. Nose to tail eating is important. We still don’t eat as much offal as we should here at Casa TSL. But we eat a lot more than we used to. I am becoming quite proficient at hiding it in my Ragu Bolognese. I’m setting myself a personal goal to cook more organ meat…

So, you see – Sally has had quite a profound effect on both how I cook and how I eat. If you have an interest in nutrition and you have not yet picked up Sally Fallon-Morell’s first book, I can’t recommend it more highly. 

*Thanks for your world-famous-in-New-Zealand chicken liver pate, Mum!