Overview Of Stage 1 of the SCD diet

I am happy to say that I am officially moving on to stage 2 of the SCD diet. Buh-bye cooked carrots hello mushrooms, asparagus, avocado, almond butter and much more! I am SO excited to have more variety in my diet. Today I want to share my progress on my healing with both the highs and the lows of the diet thus far. Lets start with the positives, shall we?

Before starting the diet my biggest concern was that I was still having blood and mucus when going to the bathroom. Sometimes I would even have blood and mucus without having a bowel movement. I was not someone that stopped bleeding the day after I started the diet, which honestly was kind of frustrating. However, I have had great progress. I now have many days and sometimes I will go a week without blood in my bowel movement. Another great progress marker is that I have NO gas, like ever. This means that I am properly digesting my food- YIPPY! Finally, my bowel moments are typically a 4 on the Bristol scale. Okay after sharing too much information on all things poop lets move on to some of the frustrations of the diet…

My biggest frustration is the time it takes to cook all of the food. Luckily I am someone who likes to cook, but pretty much all of my free time goes to chopping, cooking, and pureeing veggies. I try to do a big food prep on the weekend and then make more midway throughout the week. I can’t wait for the day I can just bite into an apple! My next biggest complaint is that people say the RUDEST things about my food. When I eat my lunch I literally have people look in disgust as they ask me what the heck I am eating. Has no one ever seen pureed veggies before? Can you just ask what I am eating with a smile on your face? It is even worse when I try to explain the diet, two seconds into the conversation I see a glazed over look. Maybe I should just make pamphlets to hand out to people when that ask ;). Finally, I am a little tired of not being able to use seasonings. Baked chicken can only taste so good with salt and pepper. Luckily I get to add garlic during this next stage! Overall I have seen results during this phase of the diet. Even with all my complaining and hard work it is totally worth it to rebuild my body and feel awesome!

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Dan Berger-Pharmacies vs. Health Food Stores

Happy Healing!

SCD Orange Peach Jello

SCD Jello. Let’s just say I have had my fair share of jello flops. If anyone ever asks you to try lavender jello, just run away. Fast. After many attempts of creating a low sugar, tasty option for jello, I think I finally nailed it!

Jello made with grass-fed Great Lakes Unflavored Gelatin
helps to heal, seal and rebuild the gut lining. Try this recipe for a delicious treat!

Orange Peach Jello

SCD Orange Peach Jello

  • Servings: 20-25
  • Time: 30 minutes
  • Difficulty: easy
  • Print

Ingredients:
4 cups of water
4 TBSP Gelatin
Juice from 1 lemon
4 Herbal Infusion Tea-Wild Sweet Orange (Decaf) Tazo Tea Bags

1-2 TBSP Honey
3 TBSP Pureed Peach
Directions:

Boil 3 cups of water and place 4 tea bags in water for 15 minutes
Put 1 cup of cool water into jello container and mix in 4 TBSP gelatin
Pull out tea bags, add honey and peach
If tea water is cool warm on stove
Add warm orange peach tea to gelatin and mix for 1 minute
Place into fridge overnight

Introducing New Foods On The SCD Diet

Introducing new foods during each phase of the diet is exciting and scary at the same time. While my taste buds get a nice change of flavor, I am constantly hoping that I don’t react poorly to my favorite foods like avocado and almonds!

When you introduce a new food you want to do it over a three-day period. This means that you choose one food that you want to test. On day one you eat a serving of that food for breakfast, lunch and dinner. On day two and three you do not consume the food but monitor how your body feels. If symptoms return, or you feel sick, you can avoid the food for several months and then try it again.

The idea is to take the food out of your diet long enough for your gut to heal so that when you reintroduce it, you will not have sensitivity to that food. Monitoring how you feel can sometimes be tricky. In order to do this, I recommend that you keep a food journal.

In my own food journal I keep track of the food I consume, how I am feeling, and any symptoms that occur. This will greatly help you throughout the healing process. By keeping a food journal I was able to figure out that I can only handle almond butter in small amounts, and if I eat too much it will bring on some unwanted symptoms.

Since having a food allergy test done, I know that I cannot consume eggs or gluten, so those food are sadly something I will probably not be able to add back into my diet. I also have sensitivity to dairy . However, I am still hoping that with some major gut healing I can eventually add back some butter!!

Here is my food prep for the week.. or lets be serious the next two days ;)! Happy Healing!

Food Prep

SCD Diet Stage 1

Stage one of the SCD diet gives you more foods to add into your diet. This is MUCH appreciated after the first couple days of the introduction diet. I added in butternut squash and applesauce by cooking and pureeing them. My taste buds were happy and my stomach seemed to tolerate both well.

My constant hunger finally turned off after three days of the intro diet. My body adjusted to eating more protein and less carbs. Apparently this same phenomenon occurs when eating a ketosis diet, as the body begins to burn fat instead of carbohydrates. I also noticed an extreme increase in energy. I decided to go on a run and could easily hold a quicker pace than normal!

I continue to feel less bloated with less gas. My bowel movements continue to be at a stand still, which I found out after researching that this happens to most people. I figure once I add in more fruit this will subside. Here are the items I will be adding in over the next several days.

  • Acorn Squash
  • Spinach
  • Zuchini
  • Pears
  • Homemade nut milks

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Bananas are also legal, but I am going to hold off on adding them in because of the high sugar content. I continue to take my supplements that my doctor prescribed, which are:

  • Iron
  • Vitamin C
  • Probiotic
  • Fish oil
  • Vitamin D
  • Vitamin B
  • L-Glutamine

The fact that I am seeing improvement and will get to add in new foods every three days is keeping me going right now. Not to mention that several people have told me that my skin is glowing 😉

SCD Intro Diet

Over the past several years I have worked with functional doctors to heal my gut and ulcerative colitis. While I feel much better and my symptoms are greatly reduced, I still have a couple of lingering symptoms that I can’t seem to kick. This led me to research the SCD diet. I decided to give it a go and document my experience!

The first 2-3 days of the diet is called the introduction phase. This is where you basically cut everything out of your diet expect for meat, broth, carrots, and jello. This will kill any bacteria in your gut, reduce inflammation, and kickstart the healing process.

I was able to stay in the Introduction Phase for 3 days. One thing I can say about this stage is to just get through it! It will not be a fun 3 days of your life, but it is ONLY 3 days. I felt pretty moody and constantly hungry. No matter how much I ate my body was still hungry. It was weird eating soup for breakfast and a little depressing knowing you were going to eat the same thing again for lunch and dinner. Ok, done being a negative Nancy, on to the positives!

I felt WAY less bloated at the end of the day when I normally would have some bloating or gas. My bowel movements slowed down considerably and the gurgling stomach I woke up to in the mornings was gone. I also lost about 5 pounds which I wasn’t necessarily expecting since I was eating way more calories than normal.

My advice to anyone wanting to try this diet is to do the introduction phase on the weekend. Its easier to feel bad at home, where you can rest, than at work . I also decided not to work out during these 3 days. I already felt like I was constantly dying of hunger and didn’t want to expend any more energy or calories. Finally, make sure that you prepare a ton of food ahead of time. You DO NOT want to be foggy brained and hungry while trying to cook carrots for 3 hours.

That’s all for now! On to phase two where I get to add apples! Yippee!!

Vegan Walnut Burger Recipe

I have to say that ever since I started on this new journey of eating animal products, I have missed my vegan entrees quite a bit. Don’t get me wrong, I am so thankful that their are famers who feed animals their ancestral diet, rather than a diet of corn and grains. I have grown to even like some forms of meat, which is a big step for me. I decided to experiment with vegan cooking to give myself a break from the normal meat containing meals. These burgers can serve as a main dish, or even as an easy snack that you can take on the go!

Vegan Walnut Burgers

Vegan Walnut Burger Recipe

  • Servings: 9 burgers
  • Time: 1 hour
  • Difficulty: easy
  • Print

Ingredients

1 cup walnuts (properly soaked and roasted for increased digestibility)

1/4 cup hemp seeds

3 TBSP coconut flour

2 TBSP chia seed (mixed with 3 TBSP water)

1 chopped red pepper

1/4 cup chopped parsley and cilantro

salt and pepper to taste

*If you want to add a little spice to burgers, add red pepper flakes*

Directions

* Preheat oven to 300F*

1. Place chia seeds in water and mix. Let sit for 10 minutes.

2. Put walnuts and hemp seeds into vita mix and blend until flour like substance forms.

3. Take flour out and place into medium size bowel. Add coconut flour, chia seeds, pepper, parley, cilantro, salt and pepper.

4. Mix together until fully incorporated.

5. Form into patties and place on cookie sheet lined with parchment paper.

6. Place burgers in oven and bake for 60 minutes.

Food Sensitivities and Leaky Gut

While attending my last doctor’s appointment, I received the results of my IgG, which showed that I had sensitivities to over 70 different food items. After mourning the fact that I wouldn’t be able to eat some of my favorite foods such as avocado and almonds for several months, I moaned at the idea of telling my loved ones that I probably could not share in the meals that they prepare for a while. After years of shunning meals that were made with gluten or dairy, I knew adding MORE items to my list of, I can’t eat that, would be a arduous task. Many of the repeated questions I received from family and friends were, “you can’t eat (insert food)?!?! What’s wrong with it? Should I be avoiding this particular food as well?” My answer was a no, as I tried to explain that many of my food sensitivities are to foods that are considered healthy and give the body many needed vitamins and minerals. People with a healthy gut can tolerate these foods with no problem. I acquired sensitivities to these foods because of something called leaky gut.

 leaky gut 2

Leaky gut is something that occurs in when the villi in your intestines become irritated or inflamed. Healthy villi in your gut allow for your body to absorbed nutrients from food that you consume. However, when these brush like boarders are broken down from stress, illness, antibiotics or processed food, it allows tiny food particles to get into your blood stream. These foreign objects cause your body to set off an immune response in order to deal with them. In Mark Sisson’s book, The Primal Blueprint, he further explains what happens in this process by stating,

“Unfortunately, these undigested protein molecules can resemble molecules that reside on the outside of healthy cells, leaving your immune system confused as to who the real enemy is. An autoimmune response ensues, something experts believe is the root cause of many common diseases such as rheumatoid arthritis, lupus, Hashimoto’s thyroiditis, multiple sclerosis, and a host of other conditions.”(Sisson, 168)

In my own body, it caused my immune system to start attacking my gut, which left me with inflammatory bowel disease. I believe the breakdown of my villi happened in college as I was exposed to stress from school, multiple rounds of antibiotics, alcohol and tons of processed diet food. After college I began to start to cut out certain foods and made a switch to a whole food diet. This  seemed to improve my symptoms, but I didn’t consider myself 100% healed as I still had reoccurring bouts of symptoms when I found myself coming down with a cold or stressed. It wasn’t until recently as I started on a combination of gut healing techniques, increased my consumption of protein and amino acids and avoided potential food sensitivities that my chronic symptoms are disappearing and the overall health of my gut is starting to return to a balanced state.

What are the symptoms of leaky gut?

In my own experience, leaky gut presented itself with a host of symptoms including: food intolerances, inflammatory bowel, anxiety, fatigue and depression. These symptoms appeared soon after taking multiple rounds of antibiotics. On Chris Kresser’s blog he includes an article titled, 9 Steps to Perfect Health-#5 Heal your gut, he mentions that ,

“Leaky gut can manifest as skin problems like eczema or psoriasis, heart failure, autoimmune conditions affecting the thyroid (hashimoto’s) or joints (rheumatoid arthritis), mental illness, autism spectrum disorder, depression and more. “ (source)

The good news is that if you believe you are suffering from leaky gut, you can do things to heal your gut and get rid of your food sensitivities.

Steps to heal your gut

  • Test for parasites in your gut– It turned out that I had yeast present in my body which contributed to my leaky gut. Once I killed off the yeast, I was able to rebalance my gut flora.
  • Get a good quality probiotic- Make sure you are getting a probiotic from a reliable source that is quality tested. I ended up getting a high dose mult -strain probiotic from my functional medicine doctor.
  • Remove processed food from your diet- If you don’t want to get tested for food sensitivities, I recommend doing program such as GAPS, or SCD diet. This will allow your gut to heal before you slowly add in foods to test if you can tolerate them.
  • Drink Bone BrothBone broth contained many healing vitamins and minerals and contains gelatin that will help sooth the digestive track.

sources:

1. “9 Steps to Perfect Health – #5: Heal Your Gut.” Chris Kresser. N.p., 24 Feb. 2011. Web. 31 Dec. 2014. <http://chriskresser.com/9-steps-to-perfect-health-5-heal-your-gut&gt;.

2. Sisson, Mark. The Primal Blueprint: Reprogramme Your Genes for Effortless Weight Loss, Vibrant Health and Boundless Energy. London: Vermilion, 2012. Print.

Easy Purple Potato Chips

Have you tried purple potatoes? If you haven’t, you should! My husband thought of the idea to make my own potato chips after discovering similar chips that claimed to be healthy, but contained GMO canola oil. When I am traveling and away from home,  it is typically hard for me to find enough to eat. I am always trying to bring enough food to sustain me, but most of the items I make need to be refrigerated. That is why these are the perfect chips to take when you are on the go! They are super thin and crispy and satifies my need for a saltily, crunchy snack!

Purple Potatoe Chips

Easy Purple Potato Chips

  • Servings: 8-12
  • Time: 24 hours
  • Difficulty: easy
  • Print

Kitchen Necessities:

Simple Slicer (This can also be done with a knife but I find it hard to make a consistent thin slice)

Dehydrator

Ingredients:

2 medium organic purple potatoes

1/2 cup coconut oil

Sea Salt

Directions:

1. Slice potatoes into very thin circles

2. Warm up coconut oil and place potatoes into pan to coat with coconut oil

3. Add salt to the potatoes

4. Spread evenly onto four layers of dehydrator

5. Cook on 115F for 20-24 hours

Pressed Salad Recipe

I was introduced to the idea of pressed salads a couple weeks ago when I began to add more varieties of vegetables to my diet. After experimenting with several variations, I found a refreshing blend of vegetables and herbs that please my taste buds to no end. Even better, these veggies are “cooked” by pressure which will break down the hard to digest aspects of the vegetable, but keep the healthy enzymes. It’s no wonder that this salad makes my tummy feel wonderful after eating it. In my opinion, a salad recipe doesn’t get much better than this one!

Lemon Dill Pressed Salad

  • Servings: 2-4
  • Time: 2hr 10mins
  • Difficulty: easy
  • Print

Kitchen Necessities:

2 large dinner plates

Vegetable slicer

Something heavy to place on top of salad

Ingredients:

1 Cucumber

1 Celery Stock

1 Fennel root

1 Green Apple

Sea Salt

Juice from 1 Lemon

Fresh Dill

Directions:

Slice the cucumber into thin circles and place a layer on the bottom of the dinner plate. Spread a pitch of sea salt over the layer of cucumbers. Continue to slice each vegetable and fruit into thin pieces adding salt to each new layer.

Pressed Salad 2

Once all vegetables are used, place a plate and heavy item on the top of the salad.

Pressed Salad

Leave the salad to rest at room temperature for 1.5-2 hours. After, drain excess liquid and add the lemon juice and dill. Toss and chop with salad choppers and serve!

What I Ate Wednesday

My diet has recently had a complete overhaul. At first, I was dreading the fact that again, a new diet would mean I have no idea what to eat and that I was going to spend countless hours preparing enough food to eat throughout the week. I may have even broken down to my husband who, with a little too much enthusiuam said, “I am so excited you are going to eat meat!” Thats right, I need loads of protein to rebuild my gut. I thought I was getting enough protein from having chicken or fish a couple times a week and eating a somewhat vegan/paleo diet.  I wasn’t sure that this new diet would actually make me feel better and reduce my symptoms, after all I ate VERY clean. I never cheated and had sweets or gluten, I felt like I should have been healed, but that just wasn’t the case. So, I would say after three weeks on this diet and healing regimen my symptoms are GREATLY reduced. I believe I still have healing to do, but I am certainly on the right track. Here is a look at what I eat on a typical day…

5:45

Water with 2 probiotics and a digestive enzyme

WIAW

6:15

Anti-Inflammatory Protein powder. This powder contains ingredients like L-glutimin and curcumin which will help to reduce inflammation and rebuild my gut. It also helps me reach my protein intake with 20 grams per serving!

wiaw 3

7:00

Chicken Bone Broth while spending some quiet devotion time reading, She Reads Truth.

Bone Broth

7:40

Water with my supplements that I need to take with a fat containing meal- b-vitimin, vitamin D, and fish oil.

WIAW suppliments

11:30

Half of an avocado, fermented veggies, salmon (ate half before I remembered to take a picture!) with sea salt and dill, a chicken squash patty (recipe coming soon). I also had a bowl of bone broth soup with carrots, onion, salt, pepper, burdock root and fresh herbs.

WIAI lunch

WIAW SOUP

 

12:00

My favorite treat-almond butter and coconut butter!

Almond Butter with Coconut

2:30

Tusli Glee

Tulsi Glee

4:00

Roasted veggies and tahini from previous night’s dinner.


WIAW Veggies

6:45

Boiled Kale, half of an avocado, fermented veggies , lamb chops, and (un-pictured) purple grapes.

WIAW Dinner

 

There you have it, a look into what I eat on a typical day!

 

What is your favorite meal?