The Autoimmune Paleo Protocol – Foods to Eliminate for Healing

When I first learned of my Hashimoto’s diagnosis, I dove into ALL areas of my health and well being. From IV therapy, to colonics, to supplementation, further hormone testing and of course diet, I put together a healing strategy – one that I am still following today. 

“The root cause of all autoimmune diseases is the same: our immune system, which is supposed to protect us from invading microorganisms, turns against us and attacks our proteins, cells, and tissues instead. Which proteins, cells, and tissues are attacked determines the autoimmune disease and its symptoms.” – Dr. Sarah Ballantyne 

The Autoimmune Paleo Protocol (abbreviated AIP), is a powerful strategy that uses diet and lifestyle to regulate the immune system, putting an end to these attacks and giving the body the opportunity to heal.

AIP can be seen as a ‘stricter’ version of the paleo diet. It eliminates foods allowed on the typical Paleo diet that have compounds that may stimulate the immune system or harm the gut environment, including nightshades (like tomatoes and peppers), eggs, nuts, seeds, beans, grains, gluten and alcohol.

Since I had already eliminated grains, beans, gluten, most dairy and sugar from my diet, taking it one step further wasn’t that big of a deal for me. 

With the AIP diet, there are a lot of things to eliminate and it can be challenging for some. Especially if your meals are centered around grains, it can be hard to give these foods up. I often find that many of my clients meals contain some sort of grain, with protein, fat and veggies not taking up enough ‘plate space.’

If you’ve been dealing with an autoimmune disease, I highly suggest you try out the AIP protocol. 

Here is a list of foods to eliminate on an AIP protocol:

GLUTEN / GRAINS / GRAIN-LIKE SEEDS: GLUTEN: – Wheat, Barley, Rye, Oats 

GRAINS: – Barley – Corn – Kamut – Millet – Oats – Rice – Rye – Sorghum – Spelt – Teff – Wheat (all varieties – einkorn, semolina, etc) 

GRAIN-LIKE SEEDS: – Amaranth – Buckwheat – Chia – Quinoa 

DAIRY: – Butter – Cheese – Cottage Cheese – Cream – Ghee – Ice cream – Kefir – Milk – Sour Cream – Whey – Yogurt 

LEGUMES: – Adzuki beans – Black beans – Black-eyes peas – Cannellini beans – Chickpeas/Garbanzos – Fava beans – Green beans – Kidney beans – Lentils – Lima beans – Mung beans – Navy beans – Pinto beans – Peanuts – Peas – Split peas – Soy beans 

NUTS & SEEDS:  NUTS (including nut-derived oils, nut flours, nut butters): – Almonds – Brazil nuts – Cashews – Chestnuts – Hazelnuts – Macadamia nuts – Pecans – Pine nuts – Pistachios – Walnuts

SEEDS (including seed-derived oils, seed flours, seed butters): – Chia – Flax – Hemp – Poppy – Pumpkin – Sesame – Sunflower 

SPICES DERIVED FROM SEEDS: – Anise – Annatto – Black caraway – Celery seed – Coriander – Cumin – Dill – Fennel – Fenugreek – Mustard – Nutmeg 

NIGHTSHADES (and spices derived from nightshades): – Bell Peppers – Cayenne Pepper – Chili Peppers – Eggplant – Goji Berries – Hot Peppers – Paprika – Pepinos – Pimentos – Potatoes – Tamarillos – Tomatillos – Tomatoes EGGS (chicken/duck/goose) 

Also avoid: ALCOHOL, COFFEE, PROCESSED VEGETABLE OILS (Canola, Cottonseed, etc), ADDED SUGARS, SUGAR ALCOHOLS

I already know where your brain is going. I already know you’re telling yourself that you could never eliminate these foods. 

​​Trust me, giving up almond butter was SO hard for me! And to top it off, almond butter ranked high on my food intolerance test as well, so even more reason to eliminate it. And I bake with almond flour all the time. Ugh! My worst nightmare 🙁

But please keep in mind – these food eliminations are temporary. You can reintroduce these foods back, which I have done so already. 

Keep in mind ALL the amazing foods you CAN eat. Meat, fish, seafood, veggies, fruit, delicious fats, herbs and spices. There is A LOT you can eat. 

From the AIP diet, I naturally transitioned in a modified keto diet. Because I don’t really eat carbs or a very low-carb, I increased my fats to help fuel my body, hormones and brain and so far – I’m loving it. 

At the end of the day – you HAVE TO DO THE REAL work and that takes effort and commitment. Changing your diet to be AIP compliant is hard work. And although the AIP protocol may seem challenging, it could also be the ONE thing that just might save your life. 

My amazing friend Marni Wasserman, who also has Hashimoto’s is my go to friend when I’m feeling challenged by my diet and health. 

If you haven’t downloaded our Healing Recipe Guide, click here to do so now. We share delicious AIP friendly recipes that we love and we know you’ll love too! These recipes are great for anyone with autoimmunity. 

Marni and I are teaming up to bring you more info on Hashimoto’s and share our stories of how we’ve gotten better and the steps and protocols we’ve taken. 

So stay tuned… we’re working on some fun stuff! And in the meantime, try out our recipes and start the healing process today. 

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A Chocolate Milkshake for GUT Health

Could it be…

That a milkshake could help to heal your gut?

Now I’m not just talking about any kind of milkshake. There are many different types of chocolate and quality varies, so the kind we use is very important.

Are you familiar with raw cacao? Raw Cacao is the real unprocessed form of chocolate. It’s slightly bitter, but also decadent and delicious!

Raw cacao contains phenylethylamine, an amino acid that helps boost happy hormones.

Plus, it’s loaded with magnesium. A large percentage of the population is deficient in magnesium due to the quality of our soil.

This mineral is important for detoxification, calming the nervous system, balancing the endocrine system (ie. hormones) and supporting the bowels!

Got constipation issues? Magnesium can become your best friend as it helps to draws water into the stools, making them softer and easier to pass. It’s also a muscle relaxant, so it eases any tension in the intestinal wall that might be causing constipation.

So what about this milkshake?

Not only is it chocolatey and loaded with magnesium, but it also contains coconut oil, which has many nutritive properties that support the gut and collagen powder, a great healing superfood!

Supporting the health of your gut is essential if you want to have optimal health. As Hippocrates said – “all disease begins in the gut” and this is soooo true!

With all of my clients, one of the key areas I focus on with their health is their gut. Because guess what? From autoimmune disorders, to inflammation, to excess weight, to skin issues such as acne, eczema or psoriasis and even PMS and menopause, it ALL relates back to the gut. 

If you’ve been dealing with these symptoms and are finally looking to heal, be disease free and thrive, you need to focus on gut health!

Supporting the health of your gut is essential if you want to have optimal health. As Hippocrates said – “all disease begins in the gut” and this is soooo true!

With all of my clients, one of the key areas my team and I focus on when we work with you health your gut.

Because guess what? From autoimmune disorders, to inflammation, to excess weight, to skin issues such as acne, eczema or psoriasis and even PMS and menopause, it ALL relates back to the gut.

You can learn more about working with us 1:1 HERE

 

Gut Healing Chocolate Smoothie
Serves 1
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 1/2 cups unsweetened coconut milk
  2. 1 tablespoon raw cacao powder
  3. ½ teaspoon vanilla powder or extract (I prefer the alcohol free one from Simply Organics)
  4. 1 teaspoon cinnamon
  5. ½ banana, frozen
  6. ½ tablespoon coconut oil
  7. 1 tablespoon collagen powder
Instructions
  1. Add all the ingredients to a blender and blend until smooth and creamy.
Holistic Wellness https://holisticwellness.ca/
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Gut Healing Green Smoothie

It seems that everyone I speak to these days has something going on with their gut. 
 
From gas, to bloating, to constipation, colitis or IBS, I think it’s safe to say that at some point in our life, we’ve all experienced some uncomfortableness with our digestive system and gut. 
 
I know I have!
 
Years ago I caught a parasite on vacation and it wasn’t pretty. 
 
I couldn’t eat anything, or even keep food down for that matter and my poor digestion was suffering due to the anti-fungals I was on. It came to a point where I just HAD to take them, along with doing a TON of natural support as well. 
 
When it comes to healing your gut and supporting your digestive system overall, the first step is to eliminate the foods that are obviously causing you discomfort. 
 
Dairy and gluten tend to be the obvious culprits, but it’s sooo different for everyone! I suggest keeping a food journal so you can really keep a close eye on the foods that may be causing you harm. 
 
In my Gut Healing Meal Plan you’ll find a variety of amazing meals and foods to choose from. As they say – variety is the spice of life, and its so true! I bet you continue to eat the same foods over and over again. This is a problem!
 
You need variety of foods in order to get nutrients, phytochemicals, antioxidants, minerals and of course, your essentials like carbohydrates, proteins and fats. 
 
Eating the same foods over and over again can stress out the digestive system. Plus, having variety means you introduce different kinds of prebiotics into your gut that feeds the good bacteria.Good healthy bacteria = a healthy stronger gut!
 
So here’s my Gut Healing Smoothie, a recipe you’ll find in my Gut Healing Meal Plan (along with other delicious recipes, which are low FODMAP and help to specifically reduce bloating, gas and heal leaky gut).
 
This smoothie is nourishing, satisfying and incredible for supporting liver detoxification and gut health. It contains lots of healthy omega 3’s, which provide anti-inflammatory compounds and the super healing benefit of collagen, a protein that helps to build tissue and strengthen the lining of the gut. 
 
Plus, collagen helps keep your skin supple, toned and tight! A huge beauty bonus for drinking this smoothie!
 
If you’re new to using collagen and unsure of the amazing gut healing benefits, you’re about to be blown away:
 
* The amino acids in collagen provide unique soothing and reparative properties for the digestive tract.
* The high concentration of the amino acid glycine, stimulates stomach acid production and thereby improves digestion and nutrient assimilation.
* Collagen makes up to 90% of bone mass, and several studies indicate that taking collagen internally can improve bone metabolism.
* Both gelatin (which is simply cooked collagen and what you get when making bone broth) and collagen are great in helping to heal leaky gut and support intestinal permeability. 
* Collagen and gelatin also help to restore the normal mucosal layer in the gut.
* Both help improve skin elasticity, tonify the skin and support the skin in aging.
 
I personally like using Bulletproof Collagen powder or Great Lakes Collagen (green label). It’s easy to stir into soups, stews, smoothies and even tea. It’s tasteless! 
 
 Another benefit to drinking this smoothie is that its loaded with lots of fiber, which is essential in helping to bind to toxins and flush them out of the gut. Plus, fiber is super important if you are having issues with constipation. 
 
Ready to support detoxification and gut health? I thought so! Let’s get to this amazing smoothie! ENJOY 🙂 
Gut Healing Green Smoothie
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Ingredients
  1. 2 1/2 cups spring water
  2. 2 cups kale leaves or spinach
  3. 1/2 avocado (peeled and pit removed)
  4. 1/2 banana (frozen) or 2 medjool dates
  5. 1 tbsp chia seeds
  6. 2 tbsps ground flax seed
  7. 4 tbsps hemp seeds
  8. 1 tbsp collagen powder (brands I like are Great Lakes, Bulletproof, or Vital Proteins)
Instructions
  1. Add all ingredients to high speed blend and blend until well combined and smooth.
Holistic Wellness https://holisticwellness.ca/
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11 Steps to Better Digestion & Gut Health

Young beautiful woman is having stomach ache.Do you feel like your food is just sitting in your stomach for hours after you eat?

Are you constantly bloated and suffering with gas?

Or are you are running to the bathroom before you have even finished your meal?

You are not alone! Many people suffer daily with indigestion, heartburn, stomach pain and digestive upsets. In fact, most people feel these symptoms so often, that it’s become the norm for them! There are things you can do improve your digestive and gut health.

Your gut is like your second brain, so if you’re struggling with digestive symptoms, there’s a good chance you aren’t absorbing minerals and your gut flora is out of balance, leading to bloating and gas. 

What the heck is gut flora? It’s bacteria in your gut. We have good bacteria and bad bacteria that are in a constant combat against each other everyday. Sugar, caffeine, digestive issues, stress, lack of HCl (hydrochloric acid), processed foods, antibiotics and the birth control pill are all things that can effect this delicate bacterial balance. Bottom line, we want more good and less bad!

Here are eleven steps you can take now to improve your digestive and gut health and reduce or eliminate the bloating, gas, indigestion and heartburn:

  1. Start Food Combining – When foods are combined properly, they do not sit in your stomach and rot. Rotting food feeds the bad bacteria and yeast that is residing within your digestive tract. To combine food properly, I always have my clients eat only ONE type of protein with their meal. Ideally, 3 meals a day would mean 3 different sources of protein. This will ensure you are giving your body a wide variety of amino acids. Also, if you are combining protein with grains or carbohydrates in a meal, I typically recommend to limit the amount of grains during that meal. Protein and grains can be hard to digest together. 
  2. Eat Fermented Foods – Kefir, sauerkraut, kimchi, kombucha and pickles are naturally fermented foods. When eaten, they will feed the good bacteria in your gut and balance your inner ecology.
  3. Take Enzymes and Probiotics – I suggest that everyone take digestive enzymes and probiotics to help with the digestion of their food and to strengthen their immune system. Yes, your immune system LIVES in your gut! Enzymes are important if you are eating a large meal and if it generally takes you a long time to digest your food. Probiotics will help replenish good bacteria and can potentially help reduce gas and bloating. 
  4. Drink More Water – We all know we need to drink plenty of water. I LOVE my spring water and recommend everyone visit www.findaspring.com to locate a spring near you. A little known Ayurvedic trick is to drink a glass of water 15 minutes before your meal. This will get your digestive juices flowing and help to improve digestion. 
  5. Follow the 80/20 Rule – This rule is to eat until you are 80% full. That leaves 20% of the room left in your stomach for your digestion to work. No one likes that uncomfortable full feeling! Your tummy will thank you if you stop just before you are full.
  6. Eat Loads of Fiber – Your body needs fiber to carry out toxins, excess hormones, and junk. Eating lots of water-soluble fiber, found in veggies, will ensure that you get plenty of fiber. Just don’t forget step #4! Drink lots of water, too, so that you don’t end up constipated. Water will help flush the fiber through your system. Flax and chia are also great sources of fiber too. 
  7. Include Short Fasting Periods – Don’t worry, I am not suggesting that you don’t eat for a day. What I am suggesting is that you take some time between meals. Give your system about 4-5 hours to allow for you food to assimilate. When your gut is constantly bombarded by food all day long, it can be a stressor on your system. Give it some time to work on that last meal before you head to the kitchen for a snack. Also, try to keep a 12 hour window between your dinner and breakfast the following day for optimal digestive health.
  8. Cut out Sugar and White Carbohydrates – These foods will feed the bad guys in your gut. Avoid them and you’ll experience less gas and bloating – and you don’t want the insulin spike that comes with them either. These foods are DEVOID of nutrients. 
  9. Cut out the Gluten – A large percentage of people are gluten intolerant and don’t even know it! I suggest eliminating gluten from your diet for at least 3 weeks, then reintroducing it to see how you feel. Also, running out and stocking up on gluten free products IS NOT the answer. Be conscious of ingredients, like sugars and starches that many of these gluten free foods contain. 
  10. Start your day with ACV – I’m talking about Apple Cider Vinegar. This incredible healing elixir helps improve your HCl and supports your digestion. If you’re popping an antacid, try switching to 1 tablespoon of ACV in 1 cup of warm water every morning and see how you feel. Trust me, it works like a charm! Read more on the benefits of ACV here – 7 Reasons to Drink ACV. 
  11. Eat or Drink some Bone Broth – The #1 most soothing and healing drink that you could ever ingest is bone broth. Homemade bone broth contains all of the nutrients you need to heal your gut and provides the minerals you need for strong bones. It’s a win-win, must-consume food! 

Our digestive and gut health is vital for our overall health. Do not ignore the signals your body sends you. If you are constantly experiencing gas, or bloated, or suffering with pain, indigestion or heartburn, something is UP! Pay attention to these symptoms, follow the suggestions above and more importantly, work with a nutritionist to truly get to the bottom of your digestive woes. 

To your optimal digestive health!
Samantha xoxo
Have questions? I’ve got answers! Email me at – samanthagladish@gmail.com    

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Top 3 Supplements YOU need to take!

Happy Wednesday!

Hope you are all enjoying the sunshine! Today, I wanted to share with you my top 3 supplement recommendations. It can difficult to decide what supplements you need to take and where to start. Hope these suggestions can help you start on the right regime to optimal health and wellness!

Have questions or feedback? Leave your comments below!

Thanks! 🙂

 

 

 

Health & Abundance,
Samantha 🙂

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