5R Gut Restoration: The Key to Success in Healing

I often hear from people who have a diagnosis of Celiac Disease or Non-Celiac Gluten Sensitivity, who after going gluten-free, do not feel better. Even when a person has multiple food sensitivities, identified via testing, simply avoiding those reactive foods may not be enough. While important, an oligoantigenic diet should be accompanied by efforts to restore optimal gut health. This is why I do a 5R Gut Restoration Program, from the Institute for Functional Medicine, with nearly all of my clients, including my LEAP clients. Also, we know that most "dis-ease" is connected to altered gut health, so it's imperative to think about gut-healing no matter what kind of disorder is being dealt with. This goes beyond digestive issues and extends even to disorders such as autism, diabetes, migraines, fibromyalgia, Chronic Fatigue Syndrome, heart disease, ADD/ADHD, anxiety, and on and on.

Have you received a diagnosis of Celiac Disease or Non-Celiac Gluten Sensitivity, and don't feel better off of gluten? Have you had food sensitivity testing and don't feel better or completely better off of all of your reactive foods?  Chances are good that you need to address gut healing. Chances are even better that your doctor, or even your nutritionist, is not aware of and/or has not been trained in the proper way to address gut restoration. Until you heal your gut, you can be certain that you will not achieve the health and quality of life that you are so desperately after and deserve. I would love to help you get your life back!


All of the Best,
Angie

Traditional (and Optimal!) First Foods

We just started solids with our little guy, Issa, about 2 weeks ago, on his 6 month birthday. Up until then, he was (of course!) exclusively breastfed. His first food was not what you may imagine. Most babies these days start out on rice cereal. Being  a nutritionist--a Real Food kind of nutritionist--that was not on our list. At all. Ever. Rice cereal is really just starch and synthetic nutrients. In other words, they are a refined grain and are in essence, just sugar. Iron from iron-fortified cereal has only about a 4% absorption rate, and the synthetic form of iron used makes zinc absorption poor. Whole grain baby cereals aren't much better. They contain anti-nutrients which not only make them difficult to digest (and therefore more allergenic), but also block nutrient absorption. Not what you're going for, right? In addition, did you know that babies don't even make amylase, the digestive enzyme that breaks down starch, until closer to 1 year of age, and that they do not have a full set of carbohydrate-digesting enzymes until about age 3? I didn't either until recently. I had never learned this, and I have a Master's Degree in nutrition. Go figure! We are not taught these things by conventional medicine and nutrition--public and professionals alike (I'm so glad I found Integrative and Functional Medicine/Nutrition!!).
So, what did we start him on?
Only the most nutrient-rich foods we could possibly feed him, besides mama's milk: soft-boiled egg yolk first, and then small amounts of frozen grated grass-fed beef liver added to yolk after 4 days on the just the egg. I also am adding just a few granules of Real Salt for trace minerals. The boy laps it up. I had read that babies love the taste of liver in the book, Super Nutrition for Babies, but didn't fully believe it until my own experience with Issa.
Why egg yolk?
To start, eggs are brain food! They contain saturated fat and cholesterol, which babies need a lot of for brain development. In fact, mom's milk is about 50-60% fat, over half of which is saturated, accompanied by sizable doses of brain-healthy cholesterol (yes, healthy!). Eggs also contain choline, which is needed for both brain and eye development/health. Pastured egg yolks are also rich in Vitamin A and D, Omega 3 fats, B vitamins and contain some iron.
Why liver?
Liver is one of the most nutrient-rich foods you can find. We're taught that veggies are where the nutrients are, but animal foods are far superior in both nutrient content and bioavailability (our bodies' ability to use a nutrient). Babies' iron stores from in-utero are running out at about 6 months, and liver has lots of iron, not to mention B-Vitamins, Vitamins A, D, E and K, folate and more. It is very rich, so just a little each day is all that is needed--up to 1 chicken liver or 1 oz of beef/calf liver every other day; or up to 1/3-1/2 oz per day. I am taking cod liver oil, which he gets via breast milk, so I do not plan to exceed this.
You may be wondering about food safety.
We use only organic pastured eggs (lowest salmonella risk and best nutrient profile) and grass-fed liver that has been frozen for a minimum of two weeks to kill any pathogens. Soft-boiling protects the heat-sensitive enzymes, fats and cholesterol in the egg yolk. Destroying the enzymes by over-cooking the yolk, makes it hard to digest and therefore allergenic. Plus, a runny yolk is safer texture-wise for young babies. It's very important to omit the white of the egg completely, as the white is allergenic. I recommend practicing your technique and perfecting it before actual introduction.
What's the trick with the egg?
Here in Albuquerque, we are at 5,000 ft, so the time it takes to soft-boil an egg is twice and long as sea level cooking. I boil my egg for 6 min, 45 sec, rinse it with cold water and then peel it. I take a smooth-edge paring knife and gently cut around the egg about 1/4 of the way down, so that when I remove the top, I can see the top of the yolk. I then take a different clean knife and pierce the yolk, then turn the egg so that the yolk contents pour into my small glass serving bowl. Then I add my grated liver and sea salt (this can be done while the egg is boiling to save time). All the while Issa is watching me impatiently, and is only happy when he is finally able to devour his favorite meal!
Next Up:
After two weeks, we began offering him a solid in the afternoon. First, mashed banana, because raw bananas actually contain amylase to assist babies' digestion of the starch. He is also now eating mashed avocado, which he enjoys more when he is very hungry. Raw avocado is also teeming with enzymes that aid its digestion (particularly lipase, which breaks down its fat as it ripens) and rich in monunsaturated fat, folate and the antioxidant glutathione (much-need for liver detoxification!). Tonight, I will be roasting a grass-fed beef marrow bone and scooping out the marrow for him.  Remember that babies need lots of fat, and marrow from grass-fed cows is a great source. Long-forgotten with the onslaught of commercially prepared baby foods, marrow was once a common staple in babies' diets. I can't wait to see how Issa likes it!

Detox 4 Real Workshop

So you flaked on your January detox plan? Or maybe you did a detox-in-a-box. Either way, you're better off attending my Detox 4 Real workshop, which is an evidence-based, Functional Medicine approach to supporting detoxification. Like the title implies, I am going to be teaching you how to truly help your body do the heavy duty task of clearing the bombardment of toxins you are exposed to every day. As an added benefit, I'll be sprinkling anti-aging and anti-cancer tips throughout the workshop!

We'll be covering the following:

1. How to reduce everyday toxin exposure.

2. Better personal care and cleaning products.

3. How to sequence and prepare your body (an often neglected MUST!) for a 10-day medical detox program.

4. The best tool to help you assess your level of toxicity.

5. Best foods and supplements for supporting detoxification.
6. Detox-Focused Core Food Plan with 7 full days worth of recipes!

7. Little-known, SIMPLE dietary changes that will halt the clock and cut your cancer risk!

8. Certified Therapeutic Grade essential oils to enhance detoxification and slow the aging process!

When: Sundays, from 2-4 pm (Minimum RSVP required)
Next Workshop: Sunday, April 13, 2014
Where: International Indoor Soccer Arena, Baillo's Meeting Room
1311 Cuesta Arriba Ct NE Albuquerque, NM 87113
Cost: $29.00 via PayPal
Contact: gourmethealer@gmail.com

RSVP and pre-payment of $29 are required!  If you're ready to Detox 4 Real, I will see you soon! 

Savory Layered Paleo Pie (Gluten-free, Dairy-free, Grain-free)

Just in time for the cooler weather, this truly healthy layered quiche is easy on your blood sugar, rich in protein, fiber, vitamins, minerals and antioxidants. Enjoy this dish, knowing that you are truly nourishing yourself and your family! For those on a low-FODMAP plan, replace the kale with spinach, use garlic infused oil and use green onion blades instead of chopped onion. Voila! 

Ingredients
It is always preferable to use local, organic ingredients! 
1 cup almond meal
1 halved and seeded butternut squash
1 bunch kale
1 large zucchini
1 small-medium onion
2 cloves garlic
1/2 bunch parsley leaves
1/2 tsp dried oregano
1/2 tsp dried rosemary
1-2 chunked avocados, marinated in 2-3 TBSP lemon juice
5 whole free-range eggs
Pink Himalayan salt or Real Salt and ground black pepper
Instructions
Start by cooking the butternut squash, flat side down on a cookie sheet, with water covering the bottom of the pan. Bake at 350 for about 30-40 minutes, until outside softens. Meanwhile, chop the onion and saute until soft, over medium heat with coconut oil, ghee, virgin unrefined coconut oil or quality pastured drippings. While onion is cooking, grate the zucchini in your food processor and add to onions. Evenly distribute and continue cooking. Gradually add coarsely chopped kale, garlic and parsley to the processor with the chopping blade in. Add a little water if needed. Drain kale mixture with a sieve over a large bowl to get excess liquid out. In a separate bowl, mix 1 cup of the kale mixture with 5 whole free-range eggs, sea salt and pepper. Reserve the rest of the kale mixture for later use in soups, stir fries (or another one of these!).
Over medium heat, coat a 10-in cast iron skillet with your choice of oil from above and gradually add almond meal, evenly covering the bottom of the pan and packing the meal down. Sprinkle with salt and turn heat off. Spread an even 1/2-1 inch layer of mashed butternut squash over the almond meal and gently pack. Add kale-egg mixture to the top. Cover and bake at 350 for about 15 minutes, or until the top is fully-, but not over-cooked. It should be firm, but springy. You may want to uncover it for the last few minutes of cooking. Carefully serve with a thin metal spatula. Garnish with avocado chunks. Serve with a salad or other veggie of your choice. Devour and thank me later!

Coconut Curry Pumpkin Soup with Lamb and Arugula

I posted a picture of this yummy soup on Facebook, and I am now posting the recipe in response to a few requests. The weather has turned nippy, and I could think of no better use of my time in the kitchen this evening than making a rich, warming soup. As usual, this was pretty spontaneous, and my measurements are estimations. Adjust it however you like. I used all organic ingredients and grass-fed local meat.

Ingredients:
1 heaping tsp ghee (clarified butter), virgin coconut oil or real butter
1 small yellow onion, diced
2 large cloves garlic, crushed and minced (allow to sit for a few minutes before cooking)
1 head of cauliflower
1.5 cups red lentils, rinsed
1 cup homemade beef or other jus or broth (mine was leftover from a roast)
1TBSP curry powder
1 large bay leaf
1 can full-fat BPA-free canned coconut milk
1 can or 2 cups of cooked pumpkin, winter squash or sweet potato
Sea salt to taste
1 pound pastured ground lamb
2 cups fresh arugula

Directions:
In a large soup pot, heat oil on medium to medium-high, and saute onions for a few minutes. Then add cauliflower and 1 clove garlic. Let cook for about 5 minutes, stirring frequently. Add broth or jus as well as the curry powder. Cook for 3-5 more minutes. Add lentils and water to cover the mixture by a couple of inches. Add bay leaf and bring to a boil. Turn down heat and let simmer for 30 min.
Meanwhile, in a cast iron skillet, cook ground lamb, cutting into small chunks with spatula. When meat is sufficiently browned, drain off excess drippings and save. Add garlic, 1 tsp ground cumin and pink salt to meat and stir. Add arugula and continue to saute until it wilts. You may turn the burner off and cover before the arugula is ready, as it will continue to wilt with the heat of the pan.
When the lentils have cooked, add salt, pumpkin and coconut milk and stir. Allow mixture to fully warm and remove from heat. Remove the bay leaf. With a stick blender, puree the contents of the soup pot unitl smooth. Pour into bowls and add about 1/3 cup lamb/arugula mixture.Remember that the lamb is not alone as a protein source here. The lentils are providing protein, not to mention a nice hit of fiber.

Enjoy this not only warming (because of the temp and spices), but detoxifying soup. Curry improves phase 2 liver detoxification, and the fiber from the lentils ensures that toxins are excreted properly. If they don't make it out, as with low fiber diets, they go back into circulation, making the liver do the work all over again, using up precious antioxidants. Cauliflower and arugula, being  cruciferous vegetables, also particularly support detoxification (or biotransformation) via increasing the liver's ability to clear excess estrogens from the body; This helps prevent estrogen-related cancers, like those of the breast and ovaries. All of this fiber from the veggies and lentils, as well as fructo-oligosaccharides (FOS) from the coconut milk feeds the good bacteria of your colon. These bacteria are critical to health maintenance on many levels. Aside from all of that, all of the foods used in this recipe are highly nutrient- and antioxidiant- rich. Remember that your metabolism essentially runs on nutrients and antioxidants. Each  step of every metabolic pathway requires multiple nutrients to happen correctly. When we don't have quite enough (or nearly enough, as is the case with those eating a Standard American Diet) nutrients to support all of our metabolic pathways, nourish our cells and tissues and support detoxification, chronic diseases like diabetes, heart disease, cancers and even autoimmune diseases begin to set up.

I know you would have enjoyed this soup regardless of knowing all of this; however, I hope that you will enjoy it even more, knowing just how good you are being to not only your tastebuds, but your body. Every meal really does matter, since it is what you do most of the time that defines your health and future.
Namaste.

GMOs: Friend or Foe?

Here is a piece on GMOs that I wrote for Nuvita LLC. I work as a health coach for Nuvita, and I am so lucky to have a job where I can teach the truth about heathy eating and living to so many people at once!

Chances are, you are eating genetically modified organisms (GMOs) every day, and don’t even know it. GMOs are organisms, which have undergone specific changes to their DNA, with the intention of making them resistant to herbicides (used to kill the weeds around them) and resistant to insects (by producing their own insecticide).  A growing body of peer-reviewed studies link genetically engineered foods to allergies and other health problems. Despite these warnings, long-term health studies have not been conducted, and the US FDA requires no health or safety testing -- even though the World Health Organization and the American Medical Association say testing should be mandatory. The companies claim their genetically engineered foods are safe, but many people are skeptical of these studies because the companies are allowed to control the science and suppress research. While we wait for independent studies, it is wise to avoid GMO foods, which unfortunately, have been in our food supply for the past 20 years.

Here are just a few examples of study findings on GM-food crops that prove reasonable doubt of their safety. All of these studies included a control group, which was fed the non-GM version of the GM-food crop being tested.

·         Rats fed GM tomatoes developed stomach lesions (sores or ulcers). This tomato, Calgene’s Flvr Svr, was the first commercialized GM food.

·         Mice fed GM soy over their lifetime (24 months) showed more acute signs liver aging than the control group fed non-GM soy.

·         Rats fed GM Bt maize over three generations suffered damage to liver and kidneys and alterations in blood biochemistry.

·         GM Bt maize DNA was found to survive processing and was detected in the digestive tract of sheep. This raises the possibility that the antibiotic resistance gene in the maize could move into gut bacteria, an example of horizontal gene transfer. In this case, horizontal gene transfer could produce antibiotic-resistant disease-causing bacteria (“superbugs”) in the gut.

·         Rats fed GM oilseed rape (canola) developed enlarged livers, often a sign of toxicity.

 The DNA of GMO corn, or GM Bt Maize as it is named,  has had the gene from the DNA of a bacteria (bacillus thuringinesis) spliced into its DNA, which causes the corn to produce the bacteria’s signature toxin, the bt toxin. This toxin kills insects by causing the insects’ stomach to explode after ingesting the corn.  Are you wondering what GM Bt Maize might do to your stomach and entire digestive system? Or maybe you’re thinking of someone you know with a debilitating digestive disorder. Keep in mind that if corn is not USDA Certified Organic, then there is a good chance that it is GM Bt Maize, since 85% of US maize crop is GM. Other foods which are commonly GM are soy (95% US crop), canola (93% US crop), Cottonseed (93% US Crop) sugar beets (50% of sugar used in products is from sugar beets, and 95% US crop is GM) and Hawaiian papaya (80% is GM).  Now, just think about all of the ways GM crops make their way into your diet. Let’s go through a likely day of eating.

Breakfast:

1 cup of Kashi Go Lean (contains textured soy protein concentrate and canola oil) and Milk

Snack:

Chex Mix (made with corn) and roasted nuts

Lunch:

2 Tyson Buffalo Chicken Strips (contains corn starch, yellow corn flour and corn-derived maltodextrin), 1 cup of Healthy Choice Tomato Basil Soup (contains modified corn starch, corn-derived maltodextrin),Green beans with Smart Balance (contains canola and soybean oils and soy lecithin)

Snack:

Nature Valley Protein Bar (contains soy protein isolate, high maltose corn syrup, soybean oil and canola oil)

Dinner:

6 oz conventional  beef steak (corn-fed), 1 cup Stove Top Stuffing (contains partially hydrogenated soybean and/or cottonseed oils, high fructose corn syrup, hydrolyzed soy and corn protein, soy flour, sugar, corn syrup, corn oil…not to mention MSG!),2 cups salad with Hidden Valley Ranch Dressing (contains soybean oil and sugar…again, not to mention MSG!)

How on Earth are we to avoid GM crops? Here are 3 big tips:

1.       Get away from packaged and processed foods. Heard that before? Just like it works for avoiding trans fats, MSG, high fructose corn syrup, sugar, chemical additives and dyes, it works well for minimizing GMO exposure.  Stick with real, simple foods.

2.       Buy organic, especially when purchasing foods or products made with the aforementioned food crops. Additionally, look for the non-GMO Verified label on food products.

3.       Check the PLU (product look-up) number code on the sticker on most produce. If the number code is simply four digits, the produce is conventionally grown, which means it is not genetically modified and not organic.  If the PLU code is a five digit code beginning with an “8”, the product has been genetically modified. If the PLU code is a five digit code beginning with a “9”, the product is organic, and also, by definition of organic, not genetically modified.

Masala-Esque Black Bean Chicken Stew

It's soup season, and I am using my pressure cooker today for the first time in months. Since this method means much less cooking time, I was inspired when conjuring tonight's dinner to look a little further into my spice cabinet than I have been lately.
Tonight we're having a black bean and chicken thigh soup with lots of onion and garlic, as well as green bell pepper and eggplant. I got the notion to use some ginger and then came cumin, bay leaf and sambhar masala. The latter is a spice blend of coriander, cumin, chilli, Bengal Gram, Black Gram, Pigeon Pea (seemingly a type of lentil or dal), fenugreek, rice common salt, curry leaf, tamarind, turmeric, cassia and asofoetida. That's a lot of spices right there--some of the more bitter variety, which means we're fighting inflammation, supporting liver detoxification/biotransformation and preventing cancer with our soup spoons tonight, baby! Yeah! In all honesty, I did not buy this. I think my mother-in-law bought it and made us a particularly wonderful soup with it when she was here visiting once upon a time. Works for me!

As the temps fall outside, we have to think about keeping the temperature and heat of our foods up. In my own attempts to improve my digestion, this is my task lately. No more cold stuff. Gone are the sweet potato-berry smoothies and ice-cold mineral water-tea spritzers (my favorite!)  and raw veggies. In come the soups, cooked veggies, hot cereals, warming spices and teas. The asofoetida in the Sambhar Masala is particularly good for digestion, which is what compelled me to start using it in my cooking. Asofoetida, or hing, as it is known is an East Indian herb, used commonly in the medical science and tradition of Ayurveda.

Masala-Esque Black Bean Chicken Stew
4-boneless, skinless chicken thighs, preferably local organic free-range
2 cups black beans, previously soaked overnight
1 medium red onion coursely chopped
Several cloves of fresh garlic, peeled and whole
1 large bay leaf
1 tsp freshly grated ginger (or a 1 suare inch piece)
1 TBSP ground cumin
1 tsp Sambhar Masala (optional)
3 diced bell peppers (any color will do)
1 medium eggplant, chopped into bitesize pieces

Combine all of this,with just enough water to cover the beans by about an inch, and start your pressure cooker. From the time that pressure is sufficient, cook time is about 30 minutes. Add sea salt to taste after cooking. I use Real Salt, which can bought bagged or in bulk. I encourage you to try for all organic ingredients. Remember that organic is not only better for us via reduced pesticides and increased nutrients, particularly antioxidants, it's good for the Earth. And what's good for the Earth is good for us!

By the way, this recipe was SOUPER easy, and my family loved it! Here's to easy, flavor-packed and healthy dinners, all in one pot. Enjoy!