Elimination Diet: Week One Meal Planning

After 3 days of planning, two trips to the grocery store and a lot of frustration- I finally have my meal plan for week one!

I know 3 days of meal planning sounds like a lot, but I was sick, on medication and knocked out for most of that time and while the foods to stay away from were straight forward, the chemicals were not. High Fructose Corn Syrup is an easy one to find, but Benzoic Acid, Candida Albicans and Tyramine took a little more research. Thankfully, Sunday afternoon my nutritionist sent me a list of these chemicals and what they were in- It made life a whole lot simpler!

So here is Week One’s Meal Planning. Any recipes links will be included. Any changes to the recipes I’ll post at the bottom.

Monday
Breakfast: Blueberry Almond Milk Smoothie
Snack: Three Blueberry Banana Almond Butter Muffin
Lunch: Turkey and Green Apple Lettuce Wrap with a few green apple slices
Snack: Green Apple Slices
Dinner: Pork Chops with Roast Tomatoes (for Scott) and Asparagus

Tuesday
Breakfast: Blueberry Almond Milk Smoothie
Snack: Three Blueberry Banana Almond Butter Muffin
Lunch: Turkey and Green Apple Lettuce Wrap with a few green apple slices
Snack: Green Apple Slices
Dinner: Grilled Shrimp with Roasted Brocolli and Carrots

Wednesday
Breakfast: Blueberry Almond Milk Smoothie
Snack: Three Blueberry Banana Almond Butter Muffin
Lunch: Hamburger with Lettuce Wrap
Snack: Green Apple Slices
Dinner: Taco Night- with Shredded Chicken, Gluten free rice, and chopped Peppers

Thursday
Breakfast: Blueberry Almond Milk Smoothie
Snack: Three Blueberry Bannana Almond Butter Muffin
Lunch: Grilled Fist with Zucchini and Squash
Snack: Green Apple Slices
Dinner: Stuffed Peppers with Gluten free rice and left over veggies from the week

Friday
Breakfast: Blueberry Almond Milk Smoothie
Snack: Three Blueberry Bannana Almond Butter Muffin
Lunch: Turkey and Green Apple Lettuce Wrap with a few green apple slices
Snack: Green Apple Slices
Dinner: Steak with Roast Sweet Potatoes

Recipes or Changes to Recipes
Swanson-Organic-Chicken-Broth-Ingredients
Vegetable Stock (since I can’t have chicken). There are a lot of great Gluten Free Options on the market, unfortunately most of them had onions, mushrooms and garlic in them. Three things are on my no-no list. So I decided to make my own
* Celery
* Carrots
* Salt, Pepper and a Mix of Herbs that are on my YES list
Add to crockpot, fill with eight cups of water and cook for six hours. Drain, store in freezer bags and repeat the process.

FLOURLESS PEANUT BUTTER CHOCOLATE CHIP MINI BLENDER MUFFINS
pbblendermuffinstext
I had to tweak my favorite flourless muffin recipe
* I always sub Almond butter for Peanut Buteer and I found Juntin’s Almond Butter– which makes an Almond Butter with no sugar added!
* I added blueberries in place of chocolate chips. I will leave those out next time and probably just have these plain.
* I used a green banana in place of a ripe yellow banana since I can’t have ripe fruit
* And I left out the vanilla extract since I can’t have that either
* I just realized i left out the baking soda- not on purpose but because it was 11:00pm and I just forgot! They still turned out fine!

So there is week one! I haven’t made it to Saturday and Sunday yet. I will probably have leftovers.

My Adventure with an Elimination Diet!

Every since we have been using oils, I’ve been getting a little more health conscious. As you may know, I was diagnosed with an autoimmune disorder about twelve years ago. When looking up what to eat I would see anything from go paleo to cut out everything except water (that’s an exaggeration, but it sure felt like it). I wanted to know what I needed to do for MY BODY. About a year ago I was listening to a webinar from a friend of mine and she mentioned seeing a nutritionist and how much that helped her. Ever since then, it has been something I have really wanted to do. Last month, I finally got the nerve to set up an appointment with one! We started some test that would give us a better reading of my gut health and well as my eating habits.

My test included an Expanded GI Panel, Symptom Burden Report as well as a Mediator Release Test. I know, I’m exhausted thinking about it! Here is what the test showed

Expanded GI Panel:
* Many yeast present in the gut (not surprising since that is a symptom of an autoimmune disease)
* Heavy growth of Proteus Mirabilis- not really sure what exactly it is, but it can cause kidney stones!! Cue the flashback to having one removed last summer!!
* Positive for being sensitive to Milk (casein)- which means no milk products….ever again…. not even butter.

Symptom Burden Report
* I scored in the high priority of EVERYTHING (expect for the male only section)
* But the main thing to work on was healing the gut!

Mediator Release Test– blood test which measures if you are sensitive to certain foods
* On the line for Non-Reactive and Moderately Reactive (only eat once or twice a week): Leek, Watermelon, Asparagus, Green Pepper, Sweet Potato, Wheat, Beef
* Moderately Reactive (take out of diet for 3 months): Benzoic Acid, Fructose, Tyramine, Candida Albicans, Cow’s Milk, Cheddar Cheese, Garlic, Basil, Pineapple, Corn, Crab, Clam, Chicken, Tapioca, hazelnut, Garbanzo Bean
* Reactive (take out of diet for 3 months): Yogurt, Amaranth

In addition to these restrictions, I have an anti-fungal diet list to follow because of the yeast overgrowth. Also since I have an autoimmune disorder, she is advising me to adopt a gluten free lifestyle.

For the most part this is only a 3 month reset and then I can closely start adding foods back in. But milk is gone for good and gluten if at all possible. I’ll post my Week One meal plan later!

Clean Eating: Weekly Recipe Roundup Week One

I have been trying to eat cleaner and healthier. I’ll be honest fried chicken fingers and sweet tea sounds A LOT better then grilled chicken and roasted veggies. But I know it’s not the best for me! So .. I’ve been taking a stab at creating healthy meals that have taste. Thank goodness the Golden Drop Society has a Fit and Healthy Facebook page where members can post workout videos and recipes! I’ve been inspired by the members of this facebook group and their awesome recipes (or talent for finding awesome recipes) So, I decided to do a weekly round up each Friday of some of my favorite things I cook during the week, in case your struggling like me!

Here are some of my favorites from this week!

No-Bake-Energy-Bites-Redo-1
No Bake Energy Bites from Gimme Some Oven
+ I subbed Almond Butter for the Peanut Butter, They came out a little gooey but still taste amazing!
+ These are the perfect bites if you’re craving something sweet!

Healthy Mexican Chicken
+ My friend Lesley shared this on her instagram account (which is amazing for healthy ideas). It’s actually from another friend, Ashley Cribb (also a wealth of knowledge for healthy recipes) There really isn’t an exact recipe. I added in a coupe chicken breast, sliced onions, taco seasoning, salsa, and a can black beans. Stick it all in a crock pot and Enjoy!
+ Add some rice or anything else to complete your Mexican dish (avocado, chips & salsa)

15655214710_79173abf3a_o
Italian Orzo Tomato Soup from Little Spice Jar
+ This soup is sooo good! I did change it up a little, but kept most of it the same
+ I left out the spinach and pesto. And since we are doing gluten free, I used White Arborio Rice
+ This makes A LOT of soup so I also didn’t add the rice to the soup while it was cooking. I made the soup and then sectioned them out, some into freezer bags and some into containers to put in the fridge. When adding the rice I did 1 part water to 1 part rice. I let that cook for 10 minutes. Then added the amount of soup I wanted to the pot and let it cook for another 10 minutes.

cauliflower-fried-rice-recipe-2
Cauliflower Fried Rice from Little Sweet Moments
+ If your craving friend rice, this is a good substitute. No it definitely don’t taste like the friend rice from my favorite local Chinese restaurant, but the crunch of this dish does tool your taste buds….a little
+ I cooked this on the stove instead of the oven. I also used coconut amnions instead of soy sauce and olive oil instead of sesame oil.

Go-to-soups

There are two things I like about winter. 1) Winter time makes for really cute clothing 2) It’s a perfect time for soups. There are a couple of go to soups that I pull out on chilly days. Here are two of them (excuse the bad pics, A photographer I am not)

Granny’s Rice and Tomato
photo(1)
My Granny made this all the time. I can remember being at her house and she making this, us sitting in the living with TV trays watching T.V, eating rice and tomatoes and drinking diet Mt. Dew. I use to call her all the time in college because I never could get it to taste like hers. I’ve adapted the recipe throughout the years.

Ingredients:
1 cup of rice
1 can Rotel diced tomatoes and green peppers ( or just canned tomatoes)
1 Tablespoon Olive Oil
Meats (optional)
Salt and Pepper

Directions:
Bring water to boil and add rice
Let rice cook 3/4 until the water is almost evaporated
Don’t drain-Add in canned tomatoes ( and meats if your using some- chicken and sausage work great)
Salt and Peper to taste
Heat to desired warmness

Mrs. Terri’s Corn Chowder
photo
This stuff is great. But I will warn you, the onions do smell up the kitchen. It is easy to make because it can be done on the stove or in the crock-pot.

Ingredients:
2 cans of potato soup
2 cans of whole kernel corn
1 can of French Onion Soup
1 container of half and half
1 pound of bacon (I left out the bacon)

Directions:
Mix everything together. You can either cook on the stove or in the crock pot.
For the stove; heat and let simmer for about 30 minutes.
I used the crock pot and let it cook on low for about 5 hours and then turned in on warm. (If it is too thick you can add milk but whever I cook it, it always turns out nice and soupy).

This entry was posted in Recipes.