A FOCUS ON FOODS: BUILDING A SLIMMING KITCHEN
As I stated right at the start, the way we obtain our “vitality weight” is to get clear on what foods are driving or healing the inflammatory conditions that make our bodies lose or gain weight. In this chapter, I’m going to give you powerful guidelines that will assist you in achieving your natural weight balance.
First up is the SMTH food pyramid, which provides a concise one-page reference of healing foods. Next is the “green light, yellow light, red light” table, followed by a sample seven-day menu plan to get you started on using the healing recipes in this book. Finally, there’s a list of healthy food swaps to give you loads of ideas for slimming anti-inflammatory eating day to day.
THE ANTI-INFLAMMATORY FOOD PYRAMID
For a six-page explanation of the slimming anti-inflammatory food pyramid, check out www.juliedaniluk.com.
THE ANTI-INFLAMMATORY “LIVE-IT” FOOD CHART
The best way to make the “live-it” food plan easy for everyone to adopt and tailor to individual needs and preferences is to classify foods into three categories.
Note: Follow the green light (healing) food “what to do” guidelines to replace red light “hurting” foods.
| YELLOW LIGHT (CAUTION) | WHAT TO DO | RED LIGHT (HURTING) |
| Bananas and oranges are commonly over-consumed and may cause irritation for people who are sensitive to them. Goji berries are part of the nightshade family. IBD patients should use caution when eating fruits that contain many small seeds, such as berries and figs. If you’re prone to food-induced hives, some fruits (e.g., avocado, banana, fig, and red plum) can trigger a reaction. |
Rotate (do not eat the same choice every day) the use of banana and oranges to minimize potential allergies. If you are sensitive to nightshades, avoid goji berries. If you have IBD, cook fruit to soften the fiber and strain out small seeds that may irritate inflamed intestines. Some fruits contain biogenic amines that can trigger hives. If you suffer from hives, journal your reactions and avoid all offending fruits. |
Avoid all GM fruits, such as papaya from China and Hawaii. Avoid canned fruit, especially those preserved in syrup, as well as fruit chutneys, jams, jellies, and sauces made with refined sugar. Eat dried tropical fruits such as mangos and bananas in moderation, as they contain concentrated sugar. |
| GRAINS AND BEANS | |
| GREEN LIGHT (HEALING) | WHAT TO DO |
| Choose gluten-free grains and pseudo-grains1 such as amaranth, buckwheat, kasha, Job’s tears, millet, quinoa, whole rice, sorghum, teff, and wild rice. Organic beans/legumes are healthy choices unless you have an allergy or sensitivity. |
Eat whole, well-cooked grains. Substitute other grains for wheat. Try teff or quinoa porridge and wild rice pilaf. Whole-grain gluten-free crackers and pasta made from these grains are also suitable but should be eaten in moderation. Try lentil soup, mung bean curry, adzuki bean salad, and bean dips. Eat legumes well cooked, moist, and warm to increase digestibility and minimize bloating and gas. |
| FISH AND SHELLFISH | |
| GREEN LIGHT (HEALING) | WHAT TO DO |
| Select sustainably caught fresh or frozen fish (check the www.seachoice.org fish list to help you make an informed choice). | Eat small fish (which are shorter-lived and lower on the food chain than large species) to minimize exposure to heavy metals. Choose anchovies, butterfish, herring, mackerel, sablefish, sardine, trout, or wild Pacific salmon as sources of anti-inflammatory omega-3 fats. Edible jellyfish are an excellent and ecologically sustainable source of protein. |
| YELLOW LIGHT (CAUTION) | WHAT TO DO | RED LIGHT (HURTING) |
| Gluten grains (barley, kamut, oats, rye, and spelt) may cause inflammation, even in people who may not be aware of their sensitivity to gluten.2 Grains and legumes may be unsuitable for some IBD patients. It’s best to rotate soybeans in your diet to avoid having an allergic reaction or developing a soy allergy. |
Avoid eating all gluten grains. After 12 weeks, test them one at a time and watch for signs of allergy or intolerance. Avoid all grains and legumes if you have grain- or legume-sensitive IBD. Eat only organic (non-GM) soy if you have no sensitivity or allergy to it. Choose steamed young soybeans (edamame) or fermented soy foods such as miso, natto, tempeh, and wheat-free tamari sauce. |
Wheat is a common allergen. Avoid this grain as much as possible. Avoid all processed and refined grains, flour, and commercially baked foods. Soybeans are so widely used in foods, beverages, and supplements that many people have developed soy allergies. Eating processed soy products will increase your risk of an allergic reaction. Avoid GM soy and processed soy products such as soy cheese, soy burgers, and texturized vegetable protein (TVP). |
| YELLOW LIGHT (CAUTION) | WHAT TO DO | RED LIGHT (HURTING) |
| Canned fish is heated at extremely high temperatures for sterilization and may contain plastic toxins that leach out of the can. Clams, crab, lobster, mussels, oysters, and shrimp are common allergens and may contribute to inflammation. Some farmed fish, such as catfish and tilapia, contain high levels of the pro-inflammatory fat arachidonic acid. |
When fresh or frozen fish isn’t available, consider sustainable varieties that are water-packed in a BPA-free can. Crustaceans (shrimp, lobster, crab) cause the greatest number of allergic reactions. Many shellfish-sensitive people can tolerate mollusks (scallops, oysters, clams, and mussels). Consider avoiding for 8 to 12 weeks and then test one species at a time. |
Large fish such as shark, tuna, and orange roughy are unsustainable and contain higher levels of contaminants such as mercury. Mercury and other toxins can affect your nervous and immune systems and increase inflammation. |
| YELLOW LIGHT (CAUTION) | WHAT TO DO | RED LIGHT (HURTING) |
| Eat grass-fed beef, grass-fed pork, and naturally raised chicken in rotation to avoid overexposure. | Reduce beef, chicken, and pork because these are over-consumed potential allergens and because many cuts are high in inflammatory arachidonic acid. | Avoid conventional beef, chicken and pork (especially bacon) because they contain antibiotics and hormone residues. Avoid processed, smoked and deli meats as they usually contain carcinogenic nitrate preservatives. |
| YELLOW LIGHT (CAUTION) | WHAT TO DO | RED LIGHT (HURTING) |
| Dairy is a common allergen. Milk fermented with probiotics can be very nutritious and can reduce your chances of experiencing a reaction. Goat and sheep milks are easier to digest than cow’s milk. Conventional eggs are a common allergen. |
After avoiding dairy for 8 to 12 weeks, reintroduce organic goat or sheep yogurts to see if you can tolerate them. Then try organic cow yogurt in moderation. When reintroducing cheese, choose varieties that are low in lactose (old cheddar, Parmigiano-Reggiano, and frugal) and are mold free (cottage cheese and quark). Limit portion size, as even these varieties are potentially inflammatory. Stick with organic eggs. Eat them only a few times a week and monitor your reactions. |
Conventional dairy can be a source of xenoestrogens, antibiotics, and synthetic growth hormones.3 Avoid processed dairy, such as ice cream that’s high in saturated or trans fats and loaded with refined sugar, artificial flavors, and artificial colors.4 Moldy cheeses (blue, Brie, camembert, and Gorgonzola) may contain high amounts of mold toxins that could elicit inflammatory reactions. Steer clear of these cheeses, especially if you have sensitivity to yeasts and molds. |
| YELLOW LIGHT (CAUTION) | WHAT TO DO | RED LIGHT (HURTING) |
| Spicy and pungent peppers such as cayenne, chili, jalapeño, paprika, and scotch bonnets are nightshade plants and therefore contain alkaloids that may cause intestinal inflammation or exacerbate arthritis and heartburn/acid reflux. Black and white peppercorns may irritate the intestinal lining. |
Season your food with cayenne-free curry spice blends for a flavor kick. Pungent spices such as clove, garlic, ginger, mustard, and turmeric are anti-inflammatory. Substitute black pepper with an anti-inflammatory blend of finely ground papaya and onion seeds. |
Monosodium glutamate (MSG) is an excitatory neurotoxin that can cause the death of nerve cells, including brain cells. People may experience side effects such as headaches and irritability from exposure to MSG.5 Artificial preservatives, sweeteners, colors, and flavoring may cause sensitivity reactions and are toxic to the body. Avoid all artificial flavoring and other additives (including preservatives). |
| YELLOW LIGHT (CAUTION) | WHAT TO DO | RED LIGHT (HURTING) |
| Some whole seeds may irritate inflamed or sensitive intestines. Cashews and pistachios are healthy nuts when consumed fresh. However, they’re easily contaminated with mold, especially when stored for long periods. |
Soak and chew seeds thoroughly before swallowing. Smooth seed butters, pastes, and milks are less likely to cause intestinal discomfort. Minimize your intake of cashews and pistachios if sensitive to mold. Buy nuts as fresh as possible and store them in the fridge or freezer. |
If you have IBD and/or diverticulitis, whole seeds may irritate inflamed intestines. Avoid nuts that are pre-chopped, over-roasted, fried, and/or seasoned with sugary glazes or commercial oil and salt. Seeds and nuts that are rancid and/or heated at high temperatures contain damaged (peroxidized) oils. Peanuts are often contaminated with mold and should be avoided. Peanut butter made with hydrogenated oil is highly inflammatory.6 |
| YELLOW LIGHT (CAUTION) | WHAT TO DO | RED LIGHT (HURTING) |
| Organic butter and ghee (clarified butter) are healthy choices when eaten in moderation by people who are not sensitive or allergic to dairy. Olive oil that isn’t labeled as extra-virgin may have been blended with other cheaper oils such as chemically extracted canola, safflower, and sunflower.7 Oils labeled "high oleic" contain fewer polyunsaturated fats such as omega-6 fats. |
Avoid dairy fats for 8 to 12 weeks. Use coconut oil/butter or cacao butter when a recipe calls for saturated fat. Then slowly reintroduce organic goat and sheep ghee to determine if you can tolerate them. Introduce organic cow ghee and then cow butter after you’re sure you tolerate goat and sheep dairy. Use extra-virgin olive oil as often as possible. The term "extra-virgin" is regulated by the European Union but isn’t recognized in other olive-producing countries. |
Refined, processed, chemically extracted, bleached, damaged, and hydrogenated oils are toxic to every cell in your body. Almost all canola (also called rapeseed), corn, and soybean crops are genetically modified or contaminated by GM crops and should be avoided whenever possible. Contaminants in plastic bottles can leach out of plastic oil containers and are best avoided. Commercial dressings and sauces usually contain high amounts of sugar, white vinegar, and processed bleached oils, all of which contribute to inflammation.8 |
| SWEETENERS | |
| GREEN LIGHT (HEALING) | WHAT TO DO |
| Moderate amounts of sweeteners such as birch syrup, carob powder, coconut syrup, coconut nectar, coconut sugar, unrefined date sugar, raw and dry fruit, honey (raw is best), licorice root powder or syrup, lo han kuo, lucuma fruit powder, maple syrup, mesquite flour, stevia, sweet cicely leaf, tiger nut powder, vanilla, and yacón syrup are suitable choices. Note: Most sweeteners are contraindicated for IBD. |
Use sweeteners sparingly to avoid spikes in blood levels of insulin that can cause inflammation.8 Consume sweet foods with high-fiber foods to balance blood sugar. Be careful to watch portion sizes of dried fruit, as it’s very concentrated in sugar. Water down fruit juice to avoid excess sugar and look for fruit-sweetened sauces and jams. |
| YELLOW LIGHT (CAUTION) | WHAT TO DO | RED LIGHT (HURTING) |
| Blackstrap molasses can be a nutritious sweetener. However, because it’s derived from sugarcane, which has been over-consumed, some people may have developed sensitivity to it. Jaggery and Sucanat are unrefined dehydrated cane juice and contain more minerals and vitamins than white sugar. Commercial agave syrup is high in fructose and can be inflammatory.9 Raw cacao is high in nutrients, but it can be inflammatory for people who are sensitive to its stimulating alkaloids. |
Avoid all sugarcane products for eight weeks in Step Three of the plan to determine if you’re sensitive to them. Then slowly reintroduce unrefined jaggery, Sucanat, or molasses. Avoid or minimize use of agave syrup. If possible, choose organic products that are pure, don’t contain high-fructose corn syrup, and aren’t processed with black mold (Aspergillus). Eliminate all cacao products for eight weeks. Then slowly reintroduce raw, unsweetened cacao seeds to gauge your body’s reaction. People who are sensitive to caffeine should avoid cacao. |
Refined cane sugar and sugar beet products suppress immune system function and promote inflammation.10 Avoid all artificial sweeteners such as Aspartame, saccharin, and sucralose (Splenda), which may cause tissue irritation or an inflammatory reaction. Avoid commercial chocolate that contains refined sugar or artificial sweeteners, dairy, hydrogenated oils, and artificial flavors. |
1. A pseudo-grain or pseudo-cereal is a seed that’s derived from a plant that isn’t a true cereal grass. Pseudo-grains and pseudo-cereals are gluten free. Unlike other seeds, pseudo-grains require cooking.
2. In the United States, 1 in every 133 people has celiac disease, which causes a powerful allergic reaction to gluten.
3. Recombinant bovine growth hormone (rBGH) isn’t legally approved for use in the Canadian dairy industry. However, it’s commonly injected into conventional dairy cows in the United States. Antibiotics are administered to conventionally raised cows in both Canada and the United States.
4. Cow’s milk naturally contains small amounts of trans fats. However, many dairy products, such as ice cream, may contain additional processed oils such as hydrogenated fats, which increase the amount of trans fats present in the final product.
5. Avoid isolated and concentrated sources of MSG such as autolyzed yeast extract, glutamate, glutamic acid, sodium caseinate, and hydrolyzed vegetable protein. Sources include conventional bouillon cubes and powder, buffet and fast foods, flavoring (in chips, crackers, popcorn, and snack foods), packaged foods, prepared sauces and soups, restaurant food, and seasonings. Carefully check ingredient labels.
6. Peanuts are technically legumes. They’re a type of groundnut and are rich in nutrients, including the powerful antioxidant resveratrol. Unfortunately, an increasing number of people have profound allergies to peanuts and/or to the toxic mold that commonly contaminates this food.
7. For more information, read my blog post on olive oil at www.juliedaniluk.com, where I talk about the large amounts of fraudulent olive oil on the market.
8. Avoid all refined and modified fats, chemically extracted and bleached oils, fried foods, hydrogenated and partially hydrogenated oils, fractionated and partially fractionated oils, margarine, and trans fats. Read product labels carefully, as it is becoming law to list trans fat content. Make up a fast, healthy dressing and store it in the fridge instead of using prepared products.
8. Low to moderate sugar consumption impairs glucose and lipid metabolism and promotes inflammation. A recent study suggests that men consuming only 155 calories of sugar per day increased inflammation markers significantly.
9. Commercial agave syrup can be inflammatory in people who suffer from liver disorders, fructose sensitivity, insulin resistance, or mold sensitivity. As well, there is reason to believe that many agave syrup producers are not ecologically sustainable.
10. Avoid all refined beet and cane sugars, including white sugar, berry (extra fine), brown, confectioners, golden, icing, turbinado, and raw sugar. Avoid confectioner’s syrup, dextrose (glucose), glucose-fructose, high-fructose corn syrup, and levulose (fructose). Don’t consume artificial sweeteners.
It’s important to understand that the menu plan in this book is only one way you might approach meal planning. Planning a menu that is free of all known allergens would be next to impossible, so I have removed the most common allergens and hope that you will use the information you gathered from the testing phase to fine-tune your diet even further. The exceptions I have made are small amounts of eggs, pepper, tomatoes, fermented soy, and tree nuts. All of these foods are healthy and will only cause inflammation in the body if you happen to have an allergy or sensitivity to them.
While it can be challenging when the body tags certain foods as allergens, there are always solutions. Those who have a tree nut allergy can often handle seeds that are processed in a separate facility. Try to substitute seeds when a recipe calls for nuts. I also have a few recipes that contain eggs; if you can’t tolerate eggs, just move on to another recipe. Alternatively, if eggs are called for in a baking recipe, feel free to try a vegan egg substitute such as ground flaxseeds (TURKEY BURGERS ON PORTOBELLO “BUNS”) to act as the binding agent. The most important thing to do is to start experimenting to find out what works for you.
Most recipes in this book yield two to four servings. If you have a large family, you can easily double them. If you are cooking for yourself or for you and your partner, you will always have leftovers to freeze and enjoy later, when there is no time to cook. I am always encouraging my clients to start eating dinner for breakfast, so plan to use leftovers in the morning as well. Protein-rich, savory dishes in the morning will balance blood sugar better than the typical sweet, carbohydrate-laden, rich breakfasts to which we have become accustomed. I have included some sweet-tasting breakfasts in the SMTH menu plan. These recipes are specially designed with protein and healthy fats to help you stay balanced and avoid an early morning spike in insulin.
Modifications to the SMTH Plan
If you suffer from ileocecal valve syndrome or any inflammatory bowel disease such as ulcerative colitis, diverticulitis, ankylosing spondylitis, or Crohn’s disease, you will have to make food modifications to the SMTH plan. I suggest you reduce or completely eliminate (depending on the severity of your condition) foods high in roughage, such as raw foods, whole nuts and seeds, and whole grains. You also may need to reduce starch found in beans, so consult a naturopathic doctor for guidance and specific protocols. Eat fruits and vegetables fully cooked to soften them, and avoid swallowing indigestible seeds such as those in berries, tomatoes, peppers, eggplants, cucumbers, and grapes. Blend nuts and seeds into butters to ease digestion. You may need to completely avoid strawberries, raspberries, blueberries, and related fruits. Eat soupy dal (split beans and peas with the outer skins removed) instead of whole legumes. Eliminate spicy foods and avoid stimulants such as alcohol, cocoa, and caffeine. Blending your food into a hearty soup may help improve your digestion, soothe your intestines, and help calm inflamed areas.
Suggested Seven-Day Omnivore or Vegetarian Menu Plan
In this plan, the days are interchangeable. If you are short on time, simplify a meal by eating steamed greens, squash, and a protein of your choice. It is very important that you rotate your food choices to avoid allergies and improve your nutrient diversity. Be brave and experiment with new foods and your taste buds will adapt quickly. Consider making meals on the weekend and freezing them into portions for fast weekday/night meal choices. Wash produce and chop produce when you get home from shopping so vegetables become an instant snack item. There are traditional breakfast items suggested, but for faster healing, eat lunch or dinner suggestions as the first meal to ensure your blood sugar will be more balanced throughout the day. Time treats to follow a workout for maximum results.
Good Eating Habits to Establish
Why We Don’t Count Calories
A large section of the dieting industry was founded on the concept that if you count calories and reduce the amount you consume, you will lose weight regardless of the type of food you eat. So why is it not working?
Today’s common method of counting calories is not a fine science; it is a blunt tool that can only be used to monitor the general trend of caloric intake. A calorie is the amount of heat energy needed to raise the temperature of 1 gram of water 1 degree Celsius. American chemist Wilbur Atwater developed the method of “measuring” a calorie more than a hundred years ago. He generalized that for every gram of carbohydrate or protein, four calories are counted. For every gram of fat, nine calories are counted.
The food industry’s interpretation of the Atwater System relies on the idea that a carrot is a carrot is a carrot—but in reality, the amount of calories and nutrients present will change depending on how that carrot was grown, how ripe it is at the time of harvesting, the length of time it has been stored, how it is processed, and how it is cooked or prepared. The same is true for all foods. In addition, it turns out that a vegetable fat has a different calorie value than an animal fat. The generalization of the value of fat has led to the over-valuing or undervaluing of the caloric content of many foods. A July 2012 study found that almonds had about 20 percent fewer calories than originally thought.
Another study, released in June 2012, determined that not all calories are created equal. Subjects ate the same amount of calories but focused on either a high-glycemic diet (high in refined carbohydrates) or a low-glycemic diet (low in refined carbohydrates and high in fats and protein). Those who ate the low-GI diet burned more calories and lost more weight.
Though you may want to jump on the dramatically low-carbohydrate-diet bandwagon to lose weight quickly, it is important to know there are draw-backs. Consuming too few carbohydrates forces the body into a state of ketosis, which can stress the kidneys and start to waste muscle if prolonged. The body and brain require an adequate amount of carbohydrates in order to properly function. A “live-it” that has a healthy balance of carbs, fat, and protein will give you the long-term results you are looking for.
Once you have determined which healthy “live-it” plan is right for you, counting calories will no longer be an issue. A balanced plan filled with vegetation and a healthy dose of organic protein, fats, and carbs will have you on your way. It is also important to remember that you cannot use a “good” diet and pills as a substitute for daily exercise. Our bodies were meant to move, lift, and stretch … every day!
The distribution of the macronutrients you consume should be as follows: 40 to 50 percent from carbohydrates, 20 to 30 percent from fat, and 20 to 30 percent from protein.
Each of us has a built-in protein-portion meter—the size of the palm of your hand! The smaller your hand, the less protein you need per serving. It’s really that simple. Use your palm as a guideline to determine how much protein you should be eating at each meal.
Here are a few general rules for portion sizes:
How to Eat on the Run in a Healthy Way
Eating well is especially challenging when life gets busy because it takes a little planning. Here are a few tips to help you make sure you stick to the plan:
THE HEALTHY SWAP LIST
Consider these scenarios: You have just been told you are intolerant to dairy and gluten and have no idea what to eat. Maybe your doctor has just informed you that your blood sugar is dangerously high and you need to cut back on sugar and carbohydrates. Maybe your favorite comfort food is the culprit behind your weight gain. What do you do when you realize that in order to heal, you have to give up your favorite foods?
Walking into a health food store or down the health food aisle of a grocery store can be a bit confusing at first, but with a little trial and error and some experimentation, you will find that you can satisfy even the deepest cravings with foods that are truly healing.
I was diagnosed with ADHD about 30 years ago. The health food options available have come a long way since then, and a huge multi-billion-dollar health food industry has a dizzying number of choices on offer. It’s important to keep looking for new options so you can avoid developing intolerances and boredom. The following suggestions for healthy swaps of inflammatory foods should spur you on as you seek a happy palate and strong immune system.
Problem:
Milk—Conventional dairy is very inflammatory and a known allergen. If you are using a dairy product from the US, you are most likely consuming rBHT, a genetically modified growth hormone that’s use has been linked to cancer.
Solution: Today there are many products on the market to choose from: hemp milk, almond milk, rice milk, soy milk … the list goes on. Many of these alternatives are sweetened with sugar, so you need to read the label before buying. I do not recommend drinking soy milk; it is a common allergen, and there are better alternatives to a “milk” beverage than a high-carbohydrate rice product. Unsweetened hemp beverage is higher in protein than other milk substitutes, and unsweetened coconut beverage includes a healthy fat that can help you lose weight. I find it tastes the closest to cow’s milk. (If you can’t find coconut beverage, you can thin down canned coconut milk by mixing four parts water to one part coconut milk in the blender.)
Problem:
Cheese—Like all dairy products, cheese is inflammatory and a known allergen.
Solution: There are two great “faux cheese” recipes in SMTH FAUX PARMESAN CHEESE. Store-bought cheese is not an easy ingredient to substitute, but there are a few tapioca-based “cheese” products that are very convincing and melt well. This type of product is available in the refrigerator section of many health food stores (see Resources for suggestions).
Problem:
Butter—As a dairy product, butter is inflammatory and a known allergen.
Solution:
Organic Coconut Oil—Try using coconut oil in the same way you would use butter. It’s a great substitute, and the health benefits are endless!
Premade Breakfast Shakes—The most dangerous thing about these shakes is that they are marketed as healthy alternatives when they are, in fact, the opposite. I am averse to counting calories as a rule, but for the sake of comparison I would like you to consider these numbers: an 8-ounce serving of a typical breakfast shake contains 250 calories, 22 grams of sugar, 1 gram of fiber, and 9 grams of protein.
These beverages typically contain genetically modified corn, soy, and canola ingredients that slow down metabolism and spike insulin levels, causing you to gain more weight.
Be on the lookout for harmful ingredients such as corn maltodextrin, milk protein concentrate, soy oil, soy protein isolate, canola oil, corn oil, artificial flavor, salt, monoglycerides, and carrageenan.
Solution:
Organic hemp protein shake powder—Delicious and nutritious, Certified Organic 70% Hemp Protein Powder can be blended into beverages, stirred into breakfast foods, or added to baked goods. You can find flavored versions sweetened with organic palm sugar, which has the lowest glycemic index of all sugars and a slow sugar release. Hemp protein powder is a natural source of omega-3. It also contains GLA, a type of omega-6 that can be anti-inflammatory. It also contains all 10 essential amino acids and is made with fair-trade ingredients. An 8-ounce serving is 120 calories and contains 6 grams of sugar, 9 grams of fiber, and 8 grams of protein (see Resources for suggestions).
Grain Products
Problem:
Glutinous and Non-Glutinous Bread—Standard glutinous bread contributes to digestive problems and creates an unhealthy spike in blood sugar, which stimulates the release of the fat-storing hormone insulin. Unfortunately, many of the non-glutinous breads on the market are just as unhealthy, as they contain flour substitutes such as corn, potato, and white rice, which have the same effect on blood sugar.
Solution: There are specialized “breads” on the market that are organic and grain-free. Most of these creations come from the raw food community and can be found in health food stores or at raw restaurant outlets. It is important to note that the term “bread” is being used very loosely here. If you are expecting a light, fluffy loaf of white bread, you may be surprised by the texture of these products. These delicious creations tend to be more like a flatbread and are often made with seeds such as sunflower and flax.
Nut Flour Bread—Look for bread created from almond or another type of nut flour, sweetened with natural ingredients. See Life-Changing Loaf.
Raw Bread—Made from various vegetables and seeds, this raw food phenomenon has become very popular with people searching for a bread substitute that will hold up under the pressure of open-faced sandwich fixings such as avocado, roast chicken, and pesto. See Kale Flat Bread recipe.
Problem:
Cookies, Granola Bars, Baked Goods—Most commercially baked goods are filled with sugar; refined flours; bad oils and trans fats; and artificial flavors, colors, and preservatives.
Solution: There are now dozens of brands of baked goods on the market that are much better for you than the conventional cookie or cake. The raw food community is thriving, and if you ask me, their ingenious raw desserts taste better than their standard counterparts. Look for products with organic ingredients that are sweetened with honey, maple syrup, dates, coconut sugar, and/or stevia.
Problem:
Crackers—Many crackers have gluten, trans fats, sugar, genetically modified organisms (GMOs), and other refined toxic ingredients.
Solution: Look for crackers that are made with organic whole seeds and non-glutinous grains or nut/seed flours. Like bread, many “gluten-free” products contain highly refined, genetically modified ingredients to substitute for the glutinous flour. To make your own delicious crackers, check out Salad Bars.
Wheat (Gluten) Pasta—Gluten is the protein found in wheat, spelt, kamut, rye, and barley. Wheat pasta also goes under the name of semolina or durum flour, so read labels carefully.
Solutions:
Kelp Noodles—A low-calorie alternative to regular pasta that can be used with a variety of sauces, kelp noodles are available in many health food stores.
Zucchini “Noodles”—There is an excellent gadget on the market called a spiralizer that can be used to create noodles from vegetables such as zucchini. A medium-sized zucchini is placed in the device and hand cranked into long spaghetti-like noodles, which can then be topped with hot or cold pasta sauces. Look online if you’re interested in adding this tool to your kitchen.
Spaghetti Squash—Another substitute for pasta is the humble spaghetti squash. Slice in half, scoop out the seeds, and bake facedown on a baking sheet. Once cooked, the spaghetti squash easily pulls away from its skin with a fork in strands that resemble spaghetti. Serve hot with a pasta sauce.
Problem:
Cereal—Cereal has become such a big part of the morning ritual in North America that most people can’t imagine living without it. The reality is that conventional cereal is junk food. The nutritional content of most cereals is no better than the average cookie, yet they are marketed to adults and children alike as a healthy way to start the day. Many cereals will spike your blood sugar and provide you with an unhealthy dose of trans fats, artificial dyes and flavors, and preservatives. Many are also made with GMO corn and soy, and sweetened with high-fructose corn syrup.
Solutions:
Make Your Own—If you are married to the idea of eating cereal for breakfast, I would suggest making your own. Check out my Coconut Granola recipe or Quinoa Berry Granola.
Pre-made Cereals—Look for an organic/GMO-free product at your local health food or grocery store that is gluten and dairy free. Be sure it is naturally sweetened with honey, maple syrup, coconut sugar, and/or stevia. Also available now are completely grain-free products based on nuts, seeds, and fruit.
Snacks
Problem:
Potato Chips and Popcorn—Everyone loves a crunchy, salty snack when they are at the movies, but few people realize that conventional popcorn and potato chips are loaded with trans fats, artificial dyes, artificial flavors, and tons of sodium. You already know that these fat-filled “bad carbs” are hard on your waistline. What you may not know is that potato chips (along with French fries) contain acrylamide, a known carcinogen that is formed when foods are baked or fried at high temperatures.
Many butter substitutes and flavorings used in theaters and on microwave popcorn products contain diacetyl-based chemicals, which may harm brain cells.
Solutions:
Kale Chips—High in nutrients and low in calories, kale chips are all the rage in the health food industry. Read the label to be sure they are made with organic, gluten-free ingredients. Try creamy ranch, faux cheddar, and the Coco Kale Chip recipe. They all have their own unique taste, and you can hardly believe you are eating kale!
Organic Popcorn—I highly recommend removing corn from your diet for eight weeks to make sure that you can tolerate it. If you are safe and want to integrate this treat back into your diet, make sure you buy organic kernels and pop them in an air popper. Top with melted coconut oil, sea salt, spices, a touch of apple cider vinegar, and/or a sprinkle of buttery-tasting nutritional yeast (if you tolerate yeast).
Conventional Chocolate Products—Chocolate creates a multitude of issues for someone trying to deal with inflammation and excess weight. It’s unfortunate, because the raw cocoa bean is full of health-giving properties. Regular chocolate is often made with large amounts of sugar, milk, GMO soy, and non-organic cocoa that is often grown and harvested by severely underpaid labor.
Solution:
100% Organic Fair-Trade Chocolate—I buy 100 percent cocoa butter chocolate that is sugar free and then add my own sweetness from dates, figs, or honey. Raw organic cocoa powder makes a fantastic pre-workout drink. Check HAZELNUTTY HOT CHOCOLATE for the recipe. For those sensitive to chocolate, consider carob powder as a tasty substitute.
Sweeteners
Problem:
Refined Sugar/High-Fructose Corn Syrup/Maltodextrin/Sucralose—The list of refined sweeteners is lengthy. All of them can raise blood sugar to a dangerous level and reduce immune function.
Solutions: There are a number of ways to sweeten your life without the harmful side effects of sugar. Here are a few suggestions:
Local Unpasteurized Honey—Unrefined honey contains vitamins, minerals, and phytonutrients that bees collect from plants during their forage. It’s a source of vitamins B2 and B6, iron, manganese, amino acids, and enzymes. For thousands of years, honey has been used medicinally, but only recently has scientific research revealed how it helps heal and soothe inflammation.
Organic Unrefined Coconut Sugar—Coconut trees and other palms have flower buds that can be tapped for their sweet sap and dried into a granular form. Unrefined coconut sugar is rich in antioxidants and phytonutrients that can help protect against diabetes and hypertension. Some of these phytonutrients inhibit the activity of some carbohydrate-digesting enzymes (namely, alpha-glucuronidase and alpha-amylase) and therefore help to decrease the amount of glucose that is absorbed into the bloodstream from the intestines.
Organic Maple Syrup—Maple syrup contains 54 antioxidant compounds, which act as anti-inflammatory agents. It contains essential minerals such as manganese, zinc, magnesium, calcium, and potassium. Due to its high sucrose content, limit portion size to 1 tbsp.
Problem:
Artificial Sweeteners—Aspartame, Splenda, Sweet’N Low, etc., should be avoided at all cost.
Solution:
Stevia Liquid or Powder Extract—This is a natural, calorie-free sweetener derived from a South American plant that is related to the chrysanthemum. It is two hundred times sweeter than sugar, so you only need a few drops to sweeten drinks. Unlike aspartame, stevia is very healthy. It is antifungal and antibiotic, making it useful for people trying to balance levels of candida or other microorganisms in the body. It’s also anti-inflammatory and safe for diabetics.
Problem:
Candy—Harvard School of Public Health reports that candy interferes with weight loss, contributes to weight gain, and can even lead to serious inflammatory conditions such as heart disease and diabetes. The blood sugar fluctuations that candy causes can lead to increased cravings for refined carbohydrates, creating a vicious circle. Just as an example, a small package of fruit chews has 240 calories, 5 grams of toxic fat, and 33 grams of sugar.
Solution: When craving candy, slice an apple thinly, sprinkle a splash of lemon juice onto the slices, then dip into sesame or hemp seeds.
Problem:
Mayonnaise—Conventional mayonnaise is one of the most unhealthy substances you can eat. Full of trans fats, sugar, and artificial ingredients, it is a toxic powerhouse that should be avoided at all cost.
Solution: There are now mayonnaise substitutes on the market made with healthy oils such as olive and grapeseed, sweeteners such as rice syrup, and flavors such as apple cider vinegar. Look for an organic and/or GMO-free product. Soy and canola oil have their drawbacks and should be avoided. Look for a product that is stored in the refrigerator at your local health food or grocery store. As well, guacamole is an excellent swap for mayonnaise. It provides amazing omega-9 fat and vitamin B6 for inflammation reduction and hormone balance.
Problem:
Mustard—It is not uncommon for Dijon mustards to contain gluten and sugar.
Solution: Organic mustard made with apple cider vinegar and lots of turmeric contains only 5 calories a tablespoon and is free of sugar or gluten. The classic bright yellow prepared mustard is often free of chemicals, gluten, and sugar, so have a look at the label.
Problem:
Ketchup—The candy of the condiment world, ketchup is mostly high—fructose corn syrup and contains 5 grams of sugar per tablespoon.
Solution:
Organic, Sugar-Free Salsa—If you have gone through the Anti-inflammatory 5-Step Live-It Plan and have determined that you are able to tolerate tomatoes, salsa can be a great addition to many foods. It has only 5 calories a tablespoon and zero sugar, and the lemon juice content can reduce blood sugar. Make your own or choose a refrigerated store-bought version rather than one sold at room temperature; by doing so, you will avoid added sweeteners, preservatives, and extra sodium.
Problem:
Relish and Pickles—Pickle relish is often sweetened with high-fructose corn syrup or refined sugar. Many brands use an artificial color called tartrazine that is terrible for your brain, causing poor moods and reduced attention span. Watch out for sodium benzoate as well. Many people have allergic reactions to this chemical.
Solutions:
Make Your Own Happy Relish!—You can whip up a batch of pickle relish (using store-bought sugar-free pickles or ones you’ve canned yourself) in no time by chopping up the pickles and adding seasoning.
Sauerkraut—This pungent pickled cabbage provides a bit of fiber and a little bit of vitamin C for just 2.5 calories per tablespoon; its sodium content, at 90 mg per tablespoon, is comparable to that of relish. Because it is a fermented food, it also has healing probiotic powers that help to balance the gut flora.
Tapenade—Crushed olive paste satisfies those cravings for salt while providing iron-rich, inflammation-reducing olive polyphenols.
Problem:
Conventional Dairy Pesto—It is not unusual for conventional pesto to include ingredients such as dairy, poor-quality oil, and preservatives.
Solution: I would suggest making your own (see my Mint Kale Pesto that I use in my Pesto Pasta Salad recipe), but when you are on the run you can find delicious dairy-free pestos with high-quality oils at your local health food store.
Problem:
Table Salt—Regular processed table salt is refined sodium chloride (NaCl) with a little bit of dextrose (sugar) and iodine added. Sodium chloride is harmful in large quantities.
Solution:
Unprocessed Salt (gray sea salt or pink rock salt)—Not only does unprocessed salt enhance the flavor of food, it can also provide many trace minerals that help to balance the body’s electrolytes. Unrefined salts can be found at all health food stores and in the health food aisle of many conventional grocery stores.
If your health practitioner has recommended a sodium-reduced diet, try a high-potassium, lower-sodium substitute. This type of product has the benefit of blood pressure—reducing potassium yet tastes just like salt. Warning: This product should not be used by anyone with reduced or non-existent kidney function. Dialysis patients should never use a high-potassium product without the consent of their nephrologist.
Problem:
Soy Sauce—Contains gluten and high amounts of glutamic acid that may cause a sensitivity in those who react to MSG.
Solution:
Tamari—Look for naturally fermented, gluten-free tamari (a type of naturally produced soy sauce) or use coconut aminos, a sauce made by fermenting coconut.
Now that you are armed with dozens of tasty flavor enhancers, you are ready to create delicious slimming recipes that will leave you satisfied, energized, and vitalized.
| LEGEND FOR THE RECIPES IN THIS BOOK | |
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The recipe is free of eggs and egg products. |
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The recipe is free of soy and its derivatives. |
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The recipe is free of dairy and its derivatives. Nut, seed, and rice milks are used as substitutes. |
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The recipe is free of tree nuts. If you do not see this symbol and would like the recipe to be nut free, consider substituting a seed instead. |
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The recipe has a GI score of 55 or less on the glycemic index. The glycemic index (GI) is a system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar. The higher the index number, the faster the blood sugar increases. A list of glycemic values for common foods is provided CONDENSED GLYCEMIC INDEX CHART. |
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The recipe is gluten free. If you suffer from inflammatory bowel disease, ankylosing spondylitis, or irritable bowel syndrome, you may need to avoid certain forms of starch present in gluten-free grains. Be sure to keep a record of your progress and consult a health practitioner for a more individualized plan. |
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The recipe has more than 70 percent raw ingredients. Raw nuts, seeds, and produce are very nutritious, but must be minimized for patients with inflammatory bowel disease. If you suffer from a digestive disorder, you may want to steam produce and soak nuts or seeds to assist digestion. |
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This recipe may contain low-alkaloid nightshade ingredients (e.g., ripe tomatoes, red peppers, goji berries). High-alkaloid nightshades (e.g., white potatoes, green peppers, unripe tomatoes) are not recommended on the SMTH plan. |
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This recipe is slightly higher on the glycemic index and is best enjoyed after working out, when spiking insulin can recharge energy stores. If you eat high-GI foods at other times, it may slow results. |