The Elimination Diet Day 1

Back in September I started a new and different journey of health and nutrition.  After two years of being on a waiting list, I finally had an appointment with Cleveland Clinic Functional Medicine Department.  If you are not familiar with Functional Medicine, look it up and find a doctor in your area that practices this way.  It's a life changer.

https://my.clevelandclinic.org/departments/functional-medicine

I wanted to do video blogs to track my progress.  It pretty much tells the story.  In the beginning I did them more often to tell hold me accountable.  But then habits became part of my lifestyle so the blogs are few and far between now.  Everyday is a struggle and I find the slope a slippery one that you can easily slide out of control if you are not careful.  Some days I win, some days the world wins.  But overall I'm on the right path, feeling better, looking better and ultimately preventing history from repeating itself.  (my mother)

If you want to follow my journey, this is the place.  This is the beginning.  In between the video blogs I'll post recipes and ideas I've learned along the way that have helped me.  I hope my story helps in whatever path you are on in life.  If it inspires you or just gives you a place of reference for a good recipe then I'm doing what I set out to do.

Almond Yogurt, where have you been my whole life

During my most recent health journey, I've met some pretty awesome people. One of them is Brigid Titgemeier, MS, RDN, LN

If you want to learn ore about Brigid you can check her out on the website  https://beingbrigid.com.

You can also listen to Brigid on the Refined Savage Podcast where she talks about Funtional Medicine, the food we eat and  her role as a nutritionist.  It's a good one!

https://app.stitcher.com/browse/feed/141214/episodes

One of the things Brigid is doing is the Healthy Self Reset challenge.  She teamed up with Julie Foucher and Julies husband to put together a challenge they offer free to everyone.  It includes weekly meal plans, workouts and lifestyle habits to those participating.  And it FREE for 28 days.  So of course...I'm doing it.  It started today!! I'm doing it mostly to gain the knowledge and what is offered is well within compliance of the elimination program I've been following with the clinic.  (Blogs will be coming soon about this). 

Go check out the challenge!!  https://beingbrigid.com/healthyselfreset/

This blog is about is YOGURT.  I've been without it for a long time because dairy is one of those foods that does not agree with me.  And not just a lactose, gas, bloating thing.  It's a source and cause of internal inflammation.  I've eliminated all sources of dairy from my diet and with this challenge I've been introduced to Almond Milk Yogurt.  I've heard of it, but avoided it simply because of price and convenience.  It's not easy to find and it's expensive.  

One of the meals on the Healthy Self Reset Challenge is a yogurt parfait so I accepted the cost and ventured out to rocky river to find it at Whole Foods.  Lucky me it was on sale!!

What I can tell you is what I bought is all they had, the vanilla flavor.  Ideally we want the unsweetened plan yogurt.  This one has cane sugar in it and about 14g.  For me this is way more sugar then I should have.  

I forgot how good yogurt is.

Healthy Self Reset 

POMEGRANATE PARFAIT

 ½ cup almond yogurt, unsweetened

 1 tbsp almond butter, unsweetened 

1 tbsp cacao nibs

 1 tbsp shredded coconut, unsweetened 

½ cup pomegranate seeds

 INSTRUCTIONS: 1. Pour almond yogurt into a small bowl or mason jar. 2. Top with almond butter, cacao nibs, shredded coconut and pomegranate seeds.

Taco Tuesday with the Elimination Diet! Ground Turkey and Cauliflower Rice Bowl

Well I'm at it again, this time with so much exciting stuff to share.  Watch for post in the near future of my journey with the Cleveland Clinic Functional Medicine Department, the Elimination Diet, being 50 and beating chronic pain, inflammation and overall bad health.  I'm just in the beginning of my journey so I don't want to tell you too much yet.  What I can tell you is I feel the best I've felt in years, the pain in my neck, back and knee is the least it's ever been, I've dropped 12 pounds, I sleep better, think better and have the most energy I've ever had in my life.

But enough with that, here's today's recipe and blog about my Taco Tuesday and getting back to being compliant after the holidays.

Ground Turkey and Cauliflower Rice Bowl. 

Here are the two websites that were inspiration for my own creation.

https://www.slenderkitchen.com/recipe/turkey-taco-and-cauliflower-rice-skillet

https://therealfoodrds.com/homemade-taco-seasoning-whole30/


What I like about this meal is you can make it, stay compliant and feed your family.  Or in my case my husband.  Just use cheese, taco shells and other taco toppings they like.  Add some corn chips and you've got a taco meal.

I took a head of cauliflower and cut the tops off into small pieces.  They don't have to be real small.  I leave most the the pieces the size they are when I cut them off.  Placed them in glass casserole, covered with plastic wrap and microwave it about 4 minutes.  This gets them steamed, but not so soft they mush.  Once cooled a bit, rice it in a food processor or mash with fork the best you can into rice like pieces.

Start your ground turkey.  I used one pound.  Heat pan, add 1 Tbs EV olive oil to hot pan.  Add turkey and chop up.   Cook in skillet until halfway cooked, add one chopped onion.  (any yellow sweet onion will do)  Continue cooking until all liquid is absorbed and turkey is cooked and onion is translucent. (clear and soft)

Add the riced cauliflower and mix everything up.

Add about 2-3 tablespoons of homemade taco seasoning The website above has what I made, or you can use a packet of taco seasoning.  Just watch the salt content of most pre-made seasonings.  I've learned making my own is super easy and I control the sodium that way.   Add salt and pepper to taste and if needed about 1/4 cup water to allow for the spice to blend into everything. Let it cook just a couple minutes until the liquid is gone.

It should resemble taco meat.  With the cauliflower it reminds me of ground beef with beans mixed in.  Regardless of the look, it taste just like tacos with a rice/bean texture.  I topped it off with fresh salsa.  If I wasn't so lazy I would have made some fresh guacamole.

Be creative with the add on's.  This was a super easy, super quick delicious meal. 

You'll need:

1 head of cauliflower
1 lb of ground turkey
1 medium yellow onion
olive oil
Taco Seasoning (homemade or packaged)
Salt & Pepper to taste
Toppings of your choice, cheese, guac, lettuce, chips, black olives, what ever you fancy! Dress it up and enjoy!

Baked Spaghetti Squash with Chicken and Spinach

Baked Spaghetti Squash with Chicken and Spinach 

https://lexiscleankitchen.com/italian-style-spaghetti-squash-bake/

The link above is the inspiration but I really just threw similar stuff together and it was delicious.

The first thing with the recipe was, too much effort in adding spices and sauce.  I found a good marina sauce that has no added sugar. (Carrabbiata Spicy Marinara)  It was more expensive then your average sauce, but worth it in taste and it was in compliance with the elimination diet program.

I  baked the spaghetti squash first.  I cut the squash into rings which made more complete strands, which gives it a little more "real" noodle effect.  http://www.youngandrungry.com/spaghetti-squash/

I boiled the chicken because that was faster and less messy then grilling or baking.  I also used the chicken tenderloins rather then breasts.

While those cooked, I chopped an onion and some garlic.  Next added some olive oil to a hot pan and sauteed the onion first, then added the dried mushrooms for a few minutes.  Added a bunch of spinach with the garlic and sauteed until the spinach was wilted.  (1-2 minutes)  Turned off the heat and added the jar of sauce. 

Bring it all together in a casserole.  Cover and bake in a preheated 375 degree oven.   I baked it for a good hour or more.  I also would recommend taking the lid off for the last 30 minutes to help the liquid evaporate.  Let the sides get brown and bubbly.

This is a great meal for easy travel and reheating.

Watch soon for my blogs about the Elimination Diet!

Cinnamon Apple Quinoa Breakfast

This is a great chilly morning porridge.  It makes for a great alternative to oatmeal and has just enough sweetness you could serve as a dessert!!

I will be making this again, trying different flavors such as nutmeg, or adding bananas. (when I can eat bananas again).

The honey was a nice addition of sweetness.  Apples were cooked perfect.  I cooked almost exactly 25 minutes after it boiled.  Super low heat for simmer and I kept the lid closed until the time was done.  

Here is the inspiration
https://www.simplyquinoa.com/cinnamon-apple-breakfast-quinoa/

Ingredients

• 1/2 cup quinoa
• 1 1/2 cups water
• 2 large apples
• 2 teaspoons cinnamon
• Honey

Instructions

Peel and core both apples. Chop them into bite-sized pieces.

Add quinoa, water and apples to a sauce pan. Bring to a boil, cover and reduce to simmer for 20 – 25 minutes. The apples will be soft and the quinoa will have absorbed the water.

Stir in cinnamon and transfer mixture to two bowls.

Drizzle with honey and sprinkle with additional cinnamon (if desired). And enjoy!

    

NUTRITION FACTS
Serving Size
Amount Per Serving	As Served
Calories 279kcalCalories from fat 27

% Daily Value
Total Fat 3g	5%
Saturated Fat 0g	0%
Sodium 12mg	1%
Carbohydrate 60g	20%
Dietary Fiber 10g	40%
Sugars 23g
Protein 7g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie n

Blueberry Bliss Balls (BLUE BALLS)

Blueberry Bliss Balls  (or blue balls)

Here's the inspiration  I used;

https://physicalkitchness.com/3-ingredient-paleo-blueberry-bliss-balls/

I made two batches. Both with frozen blueberries.  I am not recommending this as the flavor of true blueberry cannot really be tasted.  I am going to make another batch with fresh blueberry and am banking on improved flavor.

The first batch I followed the recipe and it was too mushy.  I had to add more coconut as I was rolling them to keep them from being a sticky mushy mess.

The second batch I added more coconut flour and cashew butter.  It improved texture in the food processor and was easier to form balls.  I also added a bit of vanilla extract to improve the flavor. 

I'm finding them to still be lacking in flavor.  Jessica tried them today and suggested adding a pinch of nutmeg.  I'm going to try it next batch.   If it works and I like it, I'll update the blog.

Ingredients

• 1 cup fresh blueberries  (I used frozen, thawed, but am not recommending)
• ½ cup unsweetened, shredded coconut
• 2 tablespoons cashew butter (I buy fresh from the farm market)
• optional: coconut flour (roughly 2 tablespoons)

I added a splash of pure vanilla extract and used the coconut flour in both batches.

Instructions

1. Combine the fresh blueberries, shredded coconut, and cashew butter in a food processor and blend until well combined
2. If the blueberries used are ripe and very juicy, you will likely need to add roughly 2 tablespoons of coconut flour to make the balls moldable
3. Scoop out the mixture and roll into balls. The mixture will be slightly wet, yet still able to hold a ball shape
4. Refrigerate for at least 5-10 minutes before serving. If desired, roll the balls into more shredded coconut after they've chilled a few minutes
5. Store in the refrigerator

A brief moment with the Keto Lifestyle and good story a bus driver named Larry

Oct 2017 update, I failed the Keto program, mostly because I just wasn't there yet.  I wasn't ready for a change in diet lifestyle again.  But this blog was drafted and it's a good story so I'm posting it now. 

It's been a while since I've blogged. Of course I decided to blog because I'm on a new adventure!  I know you are surprised right?  But the world is going crazy over the "Keto" diet.  Short for Ketogenic Diet.  There is nothing new about this diet, it's been around for years. It's been used with great success in treating things such as childhood epilepsy and other neurological illnesses such as Alzheimer and even brain tumors. It can be extremely beneficial in treating diabetes and obesity. Now if you stop and think for a minute about the common thread in all the research out there on treating illness.  The common thread you'll find always comes back to food.  What we put in our bodies for fuel.  You've heard the saying, "you are what you eat".   With the help of the internet and social media, the world is finally getting the message. And some people are doing something about it.

A quick story.  About 20 years ago (give or take) there was an employee of mine.  Larry Burgess.  I'll never forget him.  Larry was diagnosed with Pancreatic cancer, stage 4 or 5.  Or whatever stage is the "good luck buddy you are going to die and soon because there's nothing we can do for you" stage.  20 years ago Cancer was a death sentence.  The Internet was not a "thing" and obtaining resources for information was very different then it is today.  What Larry did back then was considered radical.  The medical industry had a hold on Cancer, making a bazillion dollars in the treatment of it.  You didn't dare seek "alternate" treatments because well, that was just crazy.  But Larry did.  He found holistic doctors that were going to treat his cancer differently.  He didn't take chemo or radiation.  He did't take medicine.  He changed his diet.  He stopped eating what the world provided.  You know the stuff, low fat, high sugar, processed foods that were all the rage back then.  He changed his diet to nothing but super greens.  They were not popular like they are today. kale, collards, spring mix, Swiss chard and the like. These greens were something those radical, organic crazy people ate.  You know the ones who only wear cotton. He had to buy them at organic health food co-ops because the stores didn't carry them.
Larry only drank his meals for months. He had a juicer.  You know the one that almost every health conscious person has in their kitchen today?  After months of drinking juice from organic greens he introduced whole greens and began eating salads and other organic vegetables.  Basically he went more vegan then I think vegans go and at some point he actually looked a little green.   

Now stop here for a minute. Does any of this sound familiar? It sounds like some very popular ways of eating today doesn't it?  You are thinking of course it's whole food eating, it's juicing.  It's what goes on as the normal thing today.  But let me remind you, back then, 20 years ago, it was not the normal thing. He was crazy.  The medical industry turned their back on him because he wouldn't do the traditional treatment for Cancer.  They told him you are going to die, in months, maybe weeks.  He was forced to go "underground" as he referred to it back then.  Underground meant traveling hours to see doctors, going to health food stores that were not common so they were hard to find. Getting vegetables for only organic co-ops because  you couldn't by them in the grocery stores.  It meant getting research and information through books and other media that could be keep on the down low.   I watched him live another 5 plus years, I watched him get married, and during all this he traveled all over America (he drove tour bus).   I always thought what he did was amazing. What I didn't realize back then was just how amazing.  I think back and can truly appreciate the commitment this man made to change the course of his direction and improve his condition just to live a few more years.

After reviewing my site I noticed it gets a fair amount of views.

Which it awesome!  

I pretty much use my site as a recipe book.  Which is also awesome.  A collection of my favorite things to eat that are healthy and good for you!  A collection of ideas and goals.  And of course a history of progress, events, injuries, feelings, failures and successes.   I hope you enjoy it and please comment if you've tried something or would like more information about something I've done, cooked, or am doing.