Using Food As Medicine Workbook

I started my food sensitivities diet on the 1st of December….this means  for 3 weeks no gluten, dairy, corn or soy.  Initially I thought it was eggs too, but she didn’t include that in this section.  After 3 weeks I’ll be adding back each, one at a time to see if I have any symptoms.  I was already eating gluten and dairy free for the last year so I didn’t think this would be too hard….UNTIL….. I was invited to a “Spicy Lady Party” by my neighbor.  Okay, I can’t lie, I went off the diet that day.  Everyone was assigned a spice and was asked to bring a dish with that spice.  It was fun and fabulous….games, jello shots and all the different dishes that people brought….spring rolls, crème briolette, green chile, goat cheese brie with rosemary….how could I vote on the best if I didn’t try a little of everything.  Well, the next 2 days I payed for it with stomach cramps and exhaustion….but I’m okay now.  Sometimes you have to be “bad”, have some fun…it’s all part of having balance in your life.

So here are the highlights of the 3 week diet:

No gluten (wheat, barley, kamut, rye and spelt)  You can eat quinoa, millet, buckwheat and rice.  Watch out for processed foods containing gluten…even vitamins.

No Dairy (made from cow, goat or sheep’s milk, such as yogurt, cheese, milk, kefir and butter)  Try coconut kefir…delicious!  Dairy alternatives include almond, rice, hemp and coconut milk.

No Corn…read the labels on processed food for cornstarch, corn syrup, corn syrup solids, corn flour and high-fructose corn syrup…anything with the word corn in it.

No Soy.  Read labels.  No soy protein, soy lecithin, or soy oil…check your vitamins, mine had soy and wheat germ.  Later when you find you can eat soy only choose non-GM soy foods such as tempeh, edamame and tofu.

If you don’t have celiac disease but you have another autoimmune disease and gluten sensitivity, you need to be 100 percent gluten free for now, until you have completely healed your gut and have recovered from your autoimmune disease.  After that remain 95 percent gluten free.

Try to eat organic but at least for the list of Dirty Dozen (

Eat at least one salad every day.

Stay away from white stuff….white rice, white flour products….

Eat low glycemic…sweeteners:  Agave syrup, Stevia   Drinks:  Filtered water, decaffeinated herbal teas, limit one caffeinated coffee or tea per day   Bread, grains and starches, gluten free bread, pasta, crackers….I use brown rice pasta and gluten free bread…I also found a gluten free pizza crust at Whole Foods that’s really great.   Snacks:  hummus, almond butter or guacamole, nuts, apples, pears, peaches, plums and all berries   Desserts:  coconut milk yogurt or ice creams…declicious!!  Unsweetened dark chocolate, carob.  I like to cook apple with cinnamon, sweet potatoes with ginger and pineapple, or dates with coconut.

If you want some recipe ideas Susan Blum has some on her site at

Healthy Fat:  Fish oil supplements, grass fed beef, egg yolks (up to 4 a week), ghee (clarified butter), all cold pressed oils, olive oil, canola, flax, safflower, sesame, almond, sunflower, walnut, pumpkin, avocado, coconut oil and milk.

Vitamins and minerals:  Beta-carotene 5,000 – 15,000 IU of mixed carotenes each day, Vitamin C 2,000 mg per day, Vitamine E 200 – 400 IU, Selenium 200 mcg per day, Essential Fatty Acids EPA plus DHA 1,000 – 2,000 mg per day, GLA200 – 250 mg per day for general support, Vitamin D 4,000 – 5,000 IU to raise your level for 3 months then retest, then 2,000 IU for maintenance, Zinc 15 mg of zinc each day, EGCG Green tea 1 – 2 times/day.


Tests to ask for from your doctor:

25-OH Vitamin D

Insulin and hemoglobin AIC.  This will tell you if you have been eating too much sugar and if you are at risk for diabetes

Cardio CRP and LpPLA2.  These will tell you if you have one kind of inflammation specifically important for your heart.  Since we don’t have tests for every inflammatory molecule your body makes, these tests are a good place to start.

Next week….Understanding the Stress Connection.


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