-Article and recipes by Sarah Maughan, B.A, RHN
Feel clean strategies for removing those holiday cookies and regaining energy without fasting!
So you ate your weight in holiday cookies - oops! Although that's not a good holiday strategy to have, you don't have to continue! Life can go back to normal, or even better! That holiday bloating, gas, and weight gain doesn't have to be forever. But wait, how does this have to do with living with allergies? A lot. Did you know that some of the common allergens (gluten, dairy, eggs, tomatoes, peanuts, shellfish, yeast, sugar, etc) can actually ignite inflammation in the body, especially if one is allergic or sensitive? Giving your body a break from these foods every once and awhile and replacing them with clean, unrefined, unprocessed, whole foods can allow your body to enter into a light detox mode. Some people going from fast food diets to just simple clean eating can experience large detox symptoms - no need to purchase any kits! So you see, having allergies can sometimes benefit you - your body doesn't get riddled with inflammation and you have to focus so hard on your food that you likely consume better quality food - as long as you're not consuming the nutrient depleted refined allergy safe junk - you're healthy!
I've seen many clients remove gluten and excel in their athletics, or remove dairy and suddenly they are no longer having chronic sinusitis or clearing their throat during the day. I've seen chronic bloating disappear with the removal of gluten/dairy/eggs, and I've seen someone in chronic pain remove nightshades and flour and regain their movement. Food is powerful. Food makes or breaks who you are, what you look like, and how you feel and function. Everyone is different but an amazing way to feel lighter, cleaner, more energetic and less congested in the respiratory system and digestive system is to temporarily remove the top 12 allergenic foods. It's even better if you slowly reintroduce each one every 3 days after a minimum of 3 weeks removal. You know your body well so you'll know if something is wrong when you reintroduce them (as long as you are not anaphylactic or have celiac disease). Suddenly that migraine returns, or the bloating, gas, constipation, diarrhea, rapid weight gain, foggy brain, joint pain is back - whatever the uncomfortable symptom, be aware of it and if a food triggers it.
I know what you're thinking - "I'm already restricted with my allergies why would I remove even more food?" - as I've pointed out in the other newsletters, it doesn't have to be hard, it's just about being creative. For example, I have a sweet n' spicy quinoa recipe and a beets n' brussels thyme recipe below that is free of gluten, dairy, eggs, soy, shellfish, peanuts, yeast, corn, tomatoes, beef, pork, and white sugar to help get your started. Always focus on what you CAN eat - beans, lentils, brown rice, quinoa, chicken, turkey, salmon, tilapia (all fish except shellfish), nuts/seeds (except peanuts or those you are allergic to), avocado, fruits, vegetables (except tomatoes), rice based protein powders, and the list continues. It is one of the most successful and high adherence detox programs I've ever done with my clients because it doesn't involve restricting calories or quantities of food. You can do it! Buh-bye holiday cookies and bloat!
Sweet n' Spicy Quinoa - serves 12
This just has a little bit of everything. It's sweet, it can be spicy, there are so many different textures involved it's like a huge party in your mouth! Everyone knows that Quinoa is higher in protein then a few other starchy counterparts. It also has a natural nutty flavour, as opposed to boring old white rice. It could be a side dish or add a good quality lean protein to it makes it a full meal.
- 3 cups quinoa
- 2 cups low sodium soup stock (or fully use water)
- 2 cups water - more water if necessary
- 3 Tbsp olive oil
- 1 large onion
- 4 medium carrots
- 5 small zucchini
- 3 tsp ground coriander
- 1 tsp cinnamon
- pinch cayenne - omit if avoiding nightshades
- 1 1/2 tsp dried ginger, cumin, paprika, sea salt
- 3/4 cup dried fruit juice sweetened cranberries
- For a full meal - add sunflower seeds, beans, or chicken/turkey
- Rinse and cook quinoa in 2 cups soup stock and 2 cups water (more water if necessary) for about 15 minutes until no longer crunchy and grains looked "popped"
- Heat olive oil on medium in a large sauté pan or frying pan
- Chop Onion, zucchini and carrots
- Stir fry onion until transparent
- Add carrots, stir fry five minutes
- Add zucchini, stir fry one minute
- Add the spices, except for salt, lower heat and stir until they start to brown
Combine veggies and quinoa - add cranberries and sea salt
Beets n' Brussels Thyme
- 2 medium sized beets, peeled and quartered
- 12 - 15 brussels sprouts, halved
- 1 sweet onion, peeled and quartered
- 1 - 2 tbsp coconut oil, melted or extra virgin olive oil
- 1 teaspoon of dried thyme
- 2 tbsp sliced almonds (optional)
- Salt and freshly ground pepper
- Secret ingredient - if you have access to turkey or chicken dripping baste it with a bit of it for a nice gloss and crunch
1. Preheat oven to 375F
2. Lightly steam chopped vegetables and onion (about 3 - 4 min)
3. Add to casserole dish and drizzle with coconut oil, trhyme and sea salt and pepper
4. Bake for 20 minutes or until desired texture is reached (soft or crispy) but stir and move them around after 10 minutes.
5. Add almond slivers and roast for another 5 - 10 minutes until they are toasted and golden brown
Sarah Maughan is a Registered Holistic Nutritionist in Toronto, ON and is one of few Nutritionists in Canada who is also Board Certified in Practical Holistic Nutrition™ http://www.sarahmaughan.ca/