No-cook chocolate chip bars

Homemade chocolate chips (SIBO-friendly in small quantities)

 My unwanted sidekick is SIBO (Small Intestinal Bacterial Overgrowth). It's probably been hanging around getting stronger and stronger for a really long time, kind of like a superhero's nemesis. Now, it's my turn to turn the tides on SIBO. More info on SIBO here:
http://catsinthekitchen.blogspot.com/2014/03/what-you-may-not-know-about-ibs.html

No-cook chocolate chip bars

 Generally, with SIBO, you try to avoid foods that are difficult to digest because they have high fermentation potential (FP). But every now and then, you have to feed your former self. You know the one who likes sweets. An occasional "treat" with self-control can prevent binges and giving SIBO more super power over you.

Here's what you need for the no-cook chocolate chip bars:

3 T. raw almond butter
2 T. melted coconut oil
1 tsp. vanilla extract (no alcohol)
2 droppers full of vanilla liquid stevia (no alcohol kind)
1-2 T. homemade chocolate chips

Here's what you need for the homemade chocolate chips:

2 T. melted coconut oil
1 T. cocoa powder (I use one low in fiber, less than 1 gram)
1 T. sunbutter (unsweetened
2 droppers full of vanilla liquid stevia

Here's what you do:

Prepare the homemade chocolate chips. Soften the coconut oil and sunbutter. Add the other ingredients and stir until combined. Pour the mixture into a small loaf pan, about 4 X 7. Allow the chocolate to firm up. Remove from the pan and break into small pieces. Store in a container in the freezer.

For the no-cook chocolate chip bars, combine the raw almond butter with coconut oil and other ingredients. Pour the mixture into a 4 X 7 loaf pan, allow to firm up. Remove from the fridge or freezer. Leave out for a few minutes to soften the cookie mixture up. Then, press in a desired amount of your homemade chocolate chips.

Cut your bars into desired sizes. If you have SIBO, make the bars tiny, tiny, tiny. Freeze the extras and eat occasionally.


 There's nothing like two friendly, hyper dogs to take your mind off of the evil nemesis, SIBO. Check out the video of Misha and Nika, our two fur kids, doing one of their favorite things, urban mushing.
http://www.kboi2.com/news/local/urban-mushing-Tyler-Welshimer-Diggler-Malamute-Siberian-Husky-252491021.html

Recipe contributed to:
http://www.rickiheller.com/2014/03/wellness-weekend-march-27-31-2014/

 http://wholenewmom.com/traditional-tuesday/corn-free-corn-tortillas-dairy-free-sour-cream-df-gf-bloomin-onion-choc-avocado-cookies-grain-free-pb-choc-muffins/

What you may not know about IBS?

Meditation can help with IBS. Make sure you have no fur-kid distractions.

I thought I knew a lot about IBS (Irritable Bowel Syndrome). But what I recently found out (after 10+ years of suffering) has been the most important. Up to 80 percent of the 50 million IBS sufferers in the U.S. may have Small Intestinal Bacterial Overgrowth (SIBO).

If you have IBS, join me in my journey with my unwanted sidekick, SIBO. There won't be as much variety in food as carbs are limited but we can share what to try, eat and whatever else seems to be helping.

Here's what is commonly known about IBS:

    
• I knew IBS caused me stomach pain, severe cramps, bloating, burping, gas, frequent constipation, loose stools, diarrhea and a sense of incomplete evacuation.
• I knew that symptoms often arrived unexpectedly and trigger foods were unpredictable.
• I knew it was called a "functional" disorder because they can't find anything physically wrong inside the stomach or intestines.
• I knew IBS was a diagnosis of "exclusion" because they can't figure out what's causing your symptoms.
• I knew there were a whole bunch of theories about what causes it including gut motility problems (got it), immune system reactions, atypical brain-gut interactions, overgrowth of candida but no definite connection (got it), food allergies or intolerances (got it).
• I knew doctors diagnosed IBS based on common symptoms because there is no widely accepted test.

Here's some other stuff I knew that didn't really do me much good:

•  Diet recommendations were all over the map and not grounded with science; some helped; some made it worse.
• Eliminating foods based on food intolerances from antibody testing had little bearing on improving symptoms. In fact, studies show poor results (about 10 percent have improvement).
• Other diets I've tried (low carb, Paleo, FODMAP, SCD) had slightly more success but not enough to declare "eureka!"
• Drugs have limited effectiveness and numerous side effects (some potentially dangerous).

Here's what has been most important and offers new hope (in the long run, not the short term):

•  The real cause of IBS symptoms may be gut bacteria or Small Intestinal Bacterial Overgrowth (SIBO).
• 78 percent of patients with IBS had SIBO, according to a study at Cedars-Sinai Medical Center in Los Angeles.

What is SIBO?

• SIBO is an abnormally high number of bacteria in the upper part of the small intestine.
• These bacteria become harmful and produce toxins, enzymes, intestinal gas, disrupt digestion, cause discomfort and damage the small intestine.
• The symptoms of SIBO are the same as IBS: diarrhea, constipation, gas, bloating, acid reflux (burping), flatulence, nausea, fatigue.
• In severe cases, individuals develop leaky gut and autoimmune disease.

Get your sleep while dealing with SIBO

What causes SIBO?

• Stomach motility issues (slow digestion)
• antibiotic use
• reduced stomach acid
• immune deficiency
• trouble absorbing carbohydrates such as lactose, fructose

Get plenty of Vitamin D

How do you diagnose SIBO?

• Most patients with IBS show SIBO through a positive lactulose breath test; in controlled studies, 83 percent had SIBO. (Finding someone to do this testing may prove difficult.)
• Stool testing also can show overgrowth but you cannot be certain where the harmful bacteria is hanging out, although certain types of bacteria may be indicative.
• Symptoms and patient history also may be used to diagnose.

How do you deal with SIBO? This is the hard part!!!!

• Antibiotics have had limited success. In my case, no success.
• Diet is the only other option. I am using the low fermentation diet plan. This means I limit carbohydrates that have a high fermentation potential (FP). Problematic carbohydrates are lower glycemic, higher fiber, contain certain sugars, and for various other reasons, are hard to digest. These types of food stick around too long and cause fermentation.

What's the prognosis?

• I have been on the low FP diet for about three months. It was extremely rough going at the start. Now, things are getting easier but I still have some rough days.
• I cannot paint a perfect picture of this. However, the other diets I have tried did me more harm than good. They tended to be too high in carbs, especially those low glycemic and high fiber, and difficult to digest.

What's next?

Consider looking at SIBO if you have tried everything else, reached the end of your rope or just want to see if this is the answer. More ideas and what to eat can be found in Fast Tract Digestion IBS: a Science-based Diet to Treat and Prevent IBS and SIBO by Norman Robillard, Ph.D.

http://wholenewmom.com/traditional-tuesday/corn-free-corn-tortillas-dairy-free-sour-cream-df-gf-bloomin-onion-choc-avocado-cookies-grain-free-pb-choc-muffins/

Celebrate spring blueberry, lemon, chocolate bars

Spring blueberry, lemon, chocolate bars

Can you believe spring is finally here? I think Mother Nature forgot to give my neck of the woods the memo. I decided to celebrate spring anyhow with a delicious treat that kind of stretches my current "fermentation potential" diet.

I suffer from IBS-like symptoms, caused by overgrowth of candida and bacteria in my gut. Monitoring the "fermentation potential" (FP) of the foods you eat helps hold bacterial growth in check and over time causes a realignment of good-bad bacteria.


Avocado, chocolate, blueberries and almond butter are among the chief ingredients in my spring celebration bars. All of these foods are considered to be among some of the healthiest on the planet but pose problems for those of us with impaired guts because of their FP.

I don't want to give up on these wonderful foods so I decided to splurge but will nibble, rather than chow down, on these bars. The recipe yields about 10 small bars, each with the FP of 3. My goal is to stay within 20-30 total FP per day.


Here is what you need:

Bottom layer:

3 T. raw almond butter
1 T. coconut oil
1 tsp. vanilla extract (no alcohol)
stevia or other sweetener, to taste

Middle layer:

1/2 small avocado
1/4 cup frozen blueberries, thawed
1 T. coconut oil
1 tsp. fresh lemon juice
1 tsp. vanilla extract (no alcohol)
stevia or other sweetener, to taste

Ganache or top layer:

1/4 cup cacao powder
1 T. coconut oil
dash of sea salt
1/4 tsp. cinnamon
1 T. almond butter
stevia or other sweetener, to taste

Here is what you do:

Soften bottom layer ingredients in a small bowl. Spread on the bottom of a small loaf pan, lined with parchment paper. Place in the fridge or freezer to firm up while you are preparing the middle layer.

For the middle layer, blend the ingredients in your food processor. Spread evenly on the bottom layer and return to fridge or freezer. Note: Allow the middle layer longer to firm up.

Finally, prepare the top layer. Soften the coconut oil and almond butter in the microwave. Add the remaining ingredients and stir until smooth. Spread over the blueberry layer. Allow to firm up before cutting into 10 small bars.

Have your little spring celebration and store the extra bars in the fridge or freezer.

Misha, the husky, cuddles his little fox buddy.

Happy spring!!!

Recipe contributed to: http://wholenewmom.com/traditional-tuesday/paleo-chocolate-mint-fest-mint-meltaways-choc-mint-ice-cream-sandwiches-choc-mint-donuts-shake/#more-26328




 http://www.rickiheller.com/2014/03/wellness-weekend-march-20-24/

Peppermint oreo ice cream sandwiches

Do you find yourself not getting enough relaxation? Misha, our husky, has a certain flare for relaxation, as you can see in this photo. 

Author Misha reading a copy of his book.

 He has put all his secrets to relaxation in Misha’s Ultimate Relaxation Guide, an e-book.

He will send you a free copy if you like http://catsinthekitchen.blogspot.com. Leave a comment telling me you would like a copy, where to send it via e-mail and your guide to relaxation will be on its way.

Misha's book is guaranteed to give you a laugh or two, and these peppermint oreo ice cream sandwiches will take care of your St. Patty's Day sweet tooth.

 

I am still following the "fermentation potential" (FP) diet, post Paleo Auto-Immune Protocol. I have to calculate the FP of everything I eat which means I will be eating this sparingly. But that is a good thing because you learn to savor each bite. FP is a measure of how easily or how hard a food is to digest. 

Knowing the FP of foods is especially important for those of us with SIBO (Small Intestine Bacterial Overgrowth). Keeping one's daily total FP low helps control symptoms, commonly labeled IBS.

Here's what you need for 3 small ice cream sandwiches: (FP per cookie: 3)

For the cookies:

3 T. unsweetened almond butter

3 T. cocoa powder

2 tsp. softened coconut oil

liquid vanilla stevia (no alcohol)-1/2 dropper full

dash cinnamon

1 tsp. vanilla extract (no alcohol)

For the filling:

1/2 small avocado

2 tsp. coconut oil

2 tsp. mint extract (no alcohol)

1/2 tsp. lemon juice

Here's what you do:

Mix softened almond butter and coconut oil with all other cookie ingredients. Use a regular teaspoon to measure out each cookie and place on a piece of wax paper. Place the cookies in the freezer to firm up.

In the meantime, make the filling. Blend the filling ingredients in a food processor until creamy. 

To assemble, place a teaspoon full of peppermint avocado filling between two cookies. Put the assembled cookies back in the freezer to firm up. That's it! Now settle back and enjoy a no-fuss cookie.

Recipe contributed to:

http://www.rickiheller.com/2014/03/wellness-weekend-march-13-17-2014/

 http://wholenewmom.com/traditional-tuesday/lemon-cookie-sandwiches-coconut-avocado-grasshopper-bars-homemade-oreos-dark-chocolate-peanut-clusters/

Want some other ideas for St. Patty's Day:

 http://catsinthekitchen.blogspot.com/2013/07/raw-peppermint-patty-bars-acd-friendly.html

 http://catsinthekitchen.blogspot.com/2014/03/grab-peppermint-avocado-pattie-and-get.html

Grab a peppermint avocado pattie and get relaxed with Misha's book

Do I look like an author? If you've been following Mom's blog, you probably know me as Misha, one of Sheree's fur kids. Well, I just penned my first book. I call it Misha's Ultimate Relaxation Guide.

I guess you could say I have a certain flare for relaxing. I've put all my secrets to relaxation in one book. I should charge a few dog treats for my book but I'm giving it away for free because I know you humans could use some help relaxing.

To get my e-book, all you have to do is sign up to follow Mom's blog and leave a comment that you signed up or already are a follower and want my book. Do this by Monday (3/17) to get my book hot off the presses!

I admit I am an attention hog so next, share this blog post with all your friends. Finally, make sure I have your e-mail address where you want my book sent. Also, extra comments telling me how cute I am would be appreciated.

Peppermint Avocado Patties

Once you get my book, snuggle up with it and one of Mom's Peppermint Avocado Patties. The recipe makes 12 small patties with a total fermentation potential (FP) of 11. Mom is really monitoring her carbs for FP or how easily the carbs are absorbed or not absorbed. The recipe uses avocadoes, which have a higher FP of about 6 per 2.8 grams.

I offered to eat all the avocadoes for her but she said, "No way, husky boy." Can you believe she'd treat an author that way?

Here's what you need for the avocado patties:

1 small avocado, about 3.3 g.
1/4 cup melted coconut oil
liquid stevia, 1-2 droppers full, depending on your taste
2-3 tsp. mint extract, alcohol-free
1/2 tsp. lemon juice

Here's what you need for the chocolate coating:

1/4 cup cacao powder
liquid stevia, to taste
1-2 T. melted coconut oil
dash of sea salt
1/4 tsp. cinnamon
2 T. sunbutter, unsweetened
optional: 1/2-1 tsp. additional mint extract

Here's what you do:

Mix all the pattie ingredients in a food processor until smooth.  Use a teaspoon to measure the amount for each pattie. Drop onto a wax paper-lined baking sheet. Shape into patties. Place the patties in the freezer to firm them up before covering them with chocolate.


Next, mix up your chocolate coating. Melt the coconut oil in a small bowl in the microwave. Stir in the other ingredients until smooth.

Once your patties are firm, coat them with the chocolate. Use the immersion technique to coat the patties. Or spoon on the chocolate to one side. Allow to firm. Then flip and repeat on the other side.

No matter which technique you use, it's all good.

Don't forget. Get my book by Monday (3/17) and start relaxing like me!

Recipe contributed to:

http://www.rickiheller.com/2014/03/wellness-weekend-march-6-10-2014/

http://wholenewmom.com/traditional-tuesday/dont-miss-recipes-gf-v-oreos-black-bean-lava-cakes-grain-df-magic-bars-paleo-choc-pumpkin-muffins/

Lemon cheesecake in a mug, paleo

"I know you were napping, Bailey, but I'm a hyper malamute who wants to play."

Eating foods to avoid fermentation in your gut can be challenging but rewarding, especially if you have been battling mysterious IBS symptoms for years. That's my story. I have been a mystery to doctors for years.

Now, after a decade+, I know I have SIBO (Small Intestine Bacterial Overgrowth) as well as the tendency toward candida overgrowth. Oh, joy, no wonder no one wanted to tell me. SIBO is no easy problem to deal with but I am getting relief by following a low fermentation potential (FP) diet.

My eating habits have changed a bit but I am able to eat a wider variety of foods, as long as I monitor how much of each food I eat. On the FP diet, one tries to stay between 20-30 total FP for the entire day! Foods are given an FP value, based on their net carbohydrates (total carbs minus fiber), fiber content, glycemic index and types of sugars they contain. The FP diet is designed to help individuals with IBS-like symptoms and small intestine bacterial overgrowth (SIBO).

What I am calling the "fermentation potential" diet is based on the book, Fast Tract Digestion IBS: Science-based Diet to Treat and Prevent IBS and SIBO without Drugs or Antibiotics by Norman Robillard.
http://www.amazon.com/Fast-Tract-Digestion-IBS-Science-based-ebook/dp/B00CBP2S1Q

Lemon cheesecake in a mug, paleo

I wasn't eating any dairy (lactose-free only), eggs (organic yolks only), grains (Jasmine rice only), nuts/seeds (almonds, sunflower seeds), chocolate or drinking coffee/green tea while on the Paleo Autoimmune Protocol but now I am.

I make my own lactose-free yogurt from organic milk but recently I discovered a great product, called Lifeway Farmers' Cheese http://lifeway.net/Products/Cheese/FarmerCheese/FarmerCheese.aspx. It's made with milk from grass-fed cows that is free of rBGH (Bovine Growth Hormones) and antibiotics.I used it to make this luscious, lemony Lemon Cheesecake in a Mug.

Here's what you need:
2 T. of Lifeway Farmers' Cheese (lactose-free) or 2 T. plain yogurt (lactose-free) or both
1 T. gelatin (Great Lakes brand) Note: use less of this if you are using a whole egg.
1 egg yolk (or whole egg, if tolerated)
Juice of 1 lemon
1 tsp. vanilla extract (alcohol-free)
liquid stevia, alcohol-free, to taste (I use about half a dropper full)
dash of salt

Here's what you do: Blend ingredients in a food processor for a smooth texture. Skip this step if you don't care if it's smooth and mix in a mug. Microwave for 30 seconds. Stir. Microwave for another 30 seconds. Stir. Microwave one more time for 30 seconds. Yes, it smells delicious but you have to put this baby in the fridge and chill until firm.  Recipe contributed to: http://wholenewmom.com/traditional-tuesday/dont-miss-recipes-gf-v-oreos-black-bean-lava-cakes-grain-df-magic-bars-paleo-choc-pumpkin-muffins/

Cauliflower fried rice, paleo

"We love playing but we also love relaxing."

The old diet trick of filling up on veggies does not apply to everyone. Some of us are sensitive to all kinds of carbs, and veggies are carbs too. That's what I am finding out with the "fermentation diet" where you decide what to eat based on the food's fermentation potential (FP) or likelihood of being readily absorbed versus malabsorbed.

Foods that are not easily absorbed create the potential for bacterial (SIBO) or candida overgrowth. The diet described in the book, The Fast Tract Digestion: IBS, by Norman Robillard, lists the FP of all kinds of food. Veggies are actually among some on the lower end of the FP scale. Here is an example of low to moderate: lettuce greens (FP 2) and cucumbers (FP 2) to beets (FP 5) and collard greens (FP 6).

However, the amount per serving is quite restrictive, especially for the higher FP veggies. For instance, you get about 1-2 slices of beet compared to two cups of lettuce greens. So you can see, filling up on veggies creates issues for some of us. Legumes, grains are too high to even consider.

But the diet actually works provided you weigh your servings with a scale, don't fudge and keep your total FP for the day low (20-30). I am saying this as one who is dealing with small intestine bacterial overgrowth (SIBO) My symptoms all but disappeared when I kept my total FP around 20. When I went too high on the FP, some of my symptoms reappeared.

Cauliflower fried rice

Yes, this is my new FP-sized serving of cauliflower fried rice. Previously, it would have filled a plate as opposed to a bowl. Of course, if you are not following the FP diet, you can eat more!

Here's what you need (Total FP: 10-1 serving):

3 slices of cucumber
1/2 small zucchini
1 small stalk celery
3 baby carrots
2 small stalks of bok choy
cooked chicken
3 cauliflower florets (about 3/4 cup)
olive oil for stir-frying
1-2 tsp. coconut aminos or to taste
salt and pepper, to taste

Here's what you do:

Process the cauliflower into rice by pulsing it in your food processor. Dice all other veggies. Cook your chicken in a little olive oil or other cooking fat. Set aside. Add a little more oil and stir fry the veggies until cooked. Add the chicken back in. Heat with desired amount of coconut aminos or tamari, depending on your preference. Season with salt and pepper, and serve.

Recipe contributed to:

http://www.phoenixhelix.com/2014/03/05/paleo-aip-recipe-roundtable-17/

http://wholenewmom.com/traditional-tuesday/dont-miss-recipes-gf-v-oreos-black-bean-lava-cakes-grain-df-magic-bars-paleo-choc-pumpkin-muffins/

Chocomole kisses

"We love to nap but we really love to eat! How about you?"

Chocomole Kisses are soooo delicious but I have to tread lightly because they contain avocado, a highly nutritious food that has fermentation issues. I admit I used to eat entire avocados, totally unaware of their potential to be malabsorbed by individuals, like myself, who lack certain enzymes, necessary for the digestion of carbohydrates.

Chocomole Kisses

Avocados, one of the main ingredients in Chocomole Kisses, have a fermentation potential (FP) of 6. On the FP diet, one tries to stay between 20-30 total FP for the entire day! Foods are given an FP value, based on their net carbohydrates (total carbs minus fiber), fiber content, glycemic index and types of sugars they contain. The FP diet is designed to help individuals with IBS-like symptoms and small intestine bacterial overgrowth (SIBO).


I avoided avocados during the first few weeks on the FP diet. I decided to reintroduce avocado in limited quantities because they contain so many nutritional benefits and have cooking versatility. I also am reintroducing in small quantities some of the foods I eliminated while on the Paleo Autoimmune Protocol, the past four months. These foods include chocolate and seeds and nuts (butters), also ingredients in Chocomole Kisses. 

Chocomole kisses have a combined FP value of 1.5 per small kiss. The whole recipe which makes about 9-10 kisses has a total FP of 14. You can see that those of us with FP problems do not want to go whole hog with these delicious bites or they will wipe out our entire day's FP allotment. I am teaching myself to be satisfied with one.

Here's what you need:

1/2 medium avocado (2.8 ounces)
1/4 cup cocoa powder
1/4 cup sunbutter or almond butter (unsweetened)
2 T. softened coconut oil
1 tsp. vanilla extract (alcohol-free)
liquid stevia (no alcohol), to taste

Here's what you do:

Blend all the ingredients in your food processor until smooth and creamy. Drop the mixture by small teaspoon fulls onto a parchment-paper lined pan. If you really want to get fancy, use a pastry dough  bag to make real chocolate kiss shapes. Place the kisses in the fridge to firm them up. Store in the freezer in a container and enjoy in small quantities for the FP diet.

Recipe contributed to: http://www.rickiheller.com/2014/02/wellness-weekend-february-27-march-3-2014/

Scrutinize carbs for fermentation potential; have a gelatin chai tea latte with no carbs

Chai tea latte with gelatin, no carbs

My IBS symptoms have lasted for years, eventually morphing into leaky gut, bacteria and candida overgrowth, food intolerances and fibromyalgia. Carbs have always seemed to be the enemy. The Paleo Autoimmune Protocol, a restrictive elimination diet for autoimmune sufferers, helped me identify that "yes, carbs were/are my problem" because I lack many of the enzymes necessary for their digestion.

Now, I believe I have found something that actually helps reduce my symptoms. It's called the "fermentation potential" of carbohydrates. The molecular bonds in carbohydrates are quite complex and depending on how complex may cause them to be absorbed or poorly absorbed. Those malabsorbed carbohydrates may result in fermentation and bacterial overgrowth.

What I am calling the "fermentation potential" diet is based on the book, Fast Tract Digestion IBS: Science-based Diet to Treat and Prevent IBS and SIBO without Drugs or Antibiotics by Norman Robillard.
http://www.amazon.com/Fast-Tract-Digestion-IBS-Science-based-ebook/dp/B00CBP2S1Q

 The diet builds on the science behind the Specific Carbohydrate Diet (SCD), FODMAPs, Paleo and GAPS eating plans. Many of the foods, allowed on these diets, are too high in fermentation potential (FP) for individuals like me with SIBO and candida. FP is based on glycemic index, net carbohydrates (total carbs minus fiber), sugar alcohols, dietary fiber and types of sugars.

The book includes FP tables which list foods, serving sizes, glycemic index and FP. You select foods to eat based on a low fermentation potential. The goal is to have a total low FP for the day of beween 20 and 30. A low FP for a single meal would be 0-7.

Yes, getting the FP that low can be challenging. It requires a food scale to weigh carbs to get the correct amount to prevent going too high on total FP. I have been trying to stay between 20-25 total FP to get my symptoms under control.

Here are some examples of vegetables with low FP:

bok choy, 2.8 ounces, FP 1
zucchini, 2.8 ounces, FP 2
leafy lettuce, 2.8 ounces FP 2
celery, 2.8 ounces, FP 2
spinach, 2.8 ounces, FP 3
cauliflower, 2.8 ounces FP 3
chard, 2.8 ounces, FP 3

Many of the foods I had been relying on (e.g. winter squash, carrots, coconut flakes, coconut flour, coconut butter, kale, avocado) are too high in FP. Along with focusing on FP, I also am working on trying to elevate my stomach acid through the use of HCL-pepsin supplements, apple cider vinegar and lemon juice in my water.

How about a little urban mushing after we rest?

My greatest challenge is finding enough to eat that is not high in fat as I have no gallbladder. Lately, I have been enjoying quite a few Gelatin Chai Tea Lattes, with no carbs. I am finding Great Lakes Gelatin from grassfed cows to be a superfood.

Here are some the benefits of eating/drinking gelatin:
- Supports skin, hair and nail growth
- Good for joints and can help joint recovery
- Can help tighten loose skin (like the kind you get after having four babies in five years…)
- Can improve digestion since it naturally binds to water and helps food move more easily though the digestive track
- Rumored to help improve cellulite
- Great source of dietary collagen (side note: collagen is too large to be absorbed by the skin, so those skin creams are pretty useless… get it internally and use coconut oil for lotion!)
- Source of protein (though not a spectacular one) but its specific amino acids can help build muscle.”

Here's what you need for a Gelatin Chai Tea Latte:

12 ounces of brewed, hot red or green chai tea
2 T. Great Lakes gelatin
1-2 tsp. cinnamon
dash of nutmeg and cloves
sweetener of choice

Here's what you do:

Pop all your ingredients in a Vitamix or other heavy-duty and heat resistant blender. Blend until your tea latte forms lots of foam. Serve immediately. Extra bonus: if you don't feel like drinking it all, cool your beverage in the fridge and it will form gelatin.

Recipe submitted to:

http://www.phoenixhelix.com/2014/02/26/paleo-aip-recipe-roundtable-16/

 http://wholenewmom.com/traditional-tuesday/keep-gray-hair-crockpot-chicken-curry-mango-fruit-leather-lemon-berry-muffins-gf-v/

Brown mustard kale chips

Brown mustard kale chips

I have had IBS (irritable bowel syndrome) symptoms for years. Doctors have labeled the cause as everything from gastroparesis and candida to "you're a mystery." Candida was the only explanation that was credible. Until last summer, bacteria overgrowth (Small Intestine Bacterial Overgrowth-SIBO) was added to my list of probable causes.

SIBO is where the small intestine and sometimes the stomach have bacteria in large numbers that are not supposed to be there. The result is IBS symptoms, including bloating, nausea, digestive distress, burping, etc.
Last summer, I took a round of antibiotics, followed by antifungals, to kill off the excess bacteria and then the subsequent opportunistic candida. Unfortunately, the treatment didn't stick.

Now, I am treating my SIBO and candida using a restrictive diet with a few botanical supplements thrown in.

I'll have to give credit to the Paleo Autoimmune Protocol for helping me identify what my triggers are. Before that restrictive elimination diet, I had no idea. I just knew I continued to suffer with symptoms.

Most people need to eat more low-glycemic carbohydrates, like grains, veggies and fruits. In my case, carbohydrates of all kinds are the enemy. Even my vegetables that I have relied on so heavily in the absence of grains and most fruit could be potential problems.

Why? The reason is carbohydrates, which include vegetables, have complex molecular bonds that make them difficult to digest for some people. I would be one of those people. Without certain enzymes, the vegetables and other carbs sit around in the gut and ferment. The result is an overgrowth of bacteria and the resulting IBS-like symptoms.

"Don't worry, Mom. You'll get better."

There is no quick fix for this problem. It can take two-three years of following a rigid diet of foods with low "fermentation potential (FP). FP is a measure of how easily a food is digested or incompletely digested. Folks on this diet must eat a lot of protein and fat as opposed to carbohydrates. Carbs must be carefully measured and weighed  to avoid going too high on the FP scale. Some of my favorite veggies, such as butternut squash, have to be eaten in very small quantities to avoid tipping the FP scale in favor of the bacteria.

The goal is to eat foods that have an FP of zero as much as possible. Most veggies have an FP 1-16. Even kale has an FP of 6, meaning it has a high possibility of being not digested.

My Brown Mustard Kale Chips have to be eaten in small quantities and chewed at least 20 times per bite to even have a chance of not causing me problems. I still enjoy them but only a few at a time.

Here's what you need:

1/2 bunch of kale, leaves removed and torn into small pieces
Dressing of 2 T. brown mustard (I used Eden Brown Mustard), 1 T. olive oil, salt and pepper to taste, 1 T. apple cider vinegar and juice of 1/2 lemon.

Here's what you do:

Preheat oven to 350 degrees. Line large baking sheets with parchment paper. Prepare the kale and dressing. Toss the kale with about 2 T. of your mixture. Reserve the rest for salad dressing. 

Spread the kale on your baking sheets. Put in the oven for about 10-12 minutes. Remove and allow to cool before putting the kale in storage containers.

Recipe submitted to:  http://www.rickiheller.com/2014/02/wellness-weekend-february-20-24-2014/#more-22059

Improve your digestive health and enjoy golden beet veggie delight

Golden beet veggie delight

I have been on a journey to find digestive health for a decade plus. You'd think by now I'd have acquired all the information/tools I need to correct my problem with the help of numerous individuals in the healthcare field. Sadly, that is not the case.

 I have suffered with reoccurring poor digestion, and candida and bacteria overgrowth, associated with low stomach acid. I supplement with Betaine HCL-Pepsin (Hydrochloric Acid) to correct low stomach acid. 

Suppressing bacteria is one of the chief roles of stomach acid.

Recently, I discovered a few new things an individual can do to improve digestion. Here are some new tips as well as oldies.

 No. 1:
DON'T take antacids: they contribute to bacterial overgrowth because they suppress stomach acid.

No. 2:
How to test for low stomach acid:
First things in the a.m. before breakfast, drink one cup of water with 1/4 tsp. baking soda mixed in. Time how long it takes until you burp. Repeat for four days in a row to get a pattern.
Burp within two minutes: adequate acid.
Longer than two minutes: low stomach acid.
Burp immediately: high stomach acid.

No. 3:
Increase your stomach acid by drinking lemon water right before a meal or taking 1-2 T. of raw lightly filtered apple cider vinegar in water.

No. 4:
Try to avoid drinking liquids with a meal as it dilutes stomach acid.

No. 5:
Eat lightest to heaviest foods on your plate. This means veggies first, next carbs, lastly protein and fats.

No. 6:
Drink dandelion tea.

No. 7:
Try digestive bitters. Take 30-45 drops three times a day in a little water on empty stomach. Bitters help speed up digestion by increasing secretions of liver, pancreas, stomach and small intestine.

No. 8:
 To reduce bloating, drink lemon and ginger tea. Make your own tea by mixing hot water, lemon juice and raw ginger.

No. 9:
Chew your food well, at least 20 times per bite or until the food resembles a paste.

"Mom's been working on her digestion. We're working on getting enough rest."

Try making the Golden Beet Veggie Delight and enjoy it with the help of these digestive tips.

Here's what you need for one serving:

4 asparagus spears
1 golden beet, peeled and sliced
1 zucchini, sliced
2 large chard leaves
1 T. olive oil
salt and pepper
lemon-olive oil dressing: mix juice of 1 lemon with 2 T. olive oil, 1 T. water, salt and pepper, and Herbes de Provence

Here's what you do:

Heat your oven to 400 degrees. Line two large baking sheets with parchment paper. Spread golden beet, zucchini and asparagus spears on the baking sheets. Drizzle with olive oil and season with salt and pepper. Roast veggies until golden, about 15-20 minutes. Check often as some get done faster than others.

In the meantime, chop your chard. Heat olive oil in a large skillet. Saute the chard until tender.

To assemble, start with a base of chard and pile on veggies. Drizzle with lemon-olive oil dressing.



Recipe contributed to:http://www.rickiheller.com/2014/02/weekend-wellness-february-13-17-2014/

 http://wholenewmom.com/traditional-tuesday/molten-lava-cakes-garlic-knot-rolls-chocolate-torte-raspberries-pomegranate-cupcakes/

 http://www.phoenixhelix.com/2014/02/19/paleo-aip-recipe-roundtable-15/#more-9347

Coconut mousse pie with berries

Coconut mousse pie with berries

My love affair with coconut butter and all things coconut has hit a glitch in the road. I cannot (at least temporarily) eat the healthy and delicious delights from the coconut tree. That doesn't mean I can't share a recipe for a luscious treat I made before coconut and I parted ways----Coconut Mousse Pie with Berries.

Here I was thinking I had no recipes to share for Valentine's Day. Luckily, I snapped a few photos.

Here is what you need for the filling:

1 cup full-fat coconut milk
2 T. gelatin from grassfed cows (or make it vegan by using agar-agar powder)
1/2 cup coconut butter, softened
Liquid vanilla stevia, to taste
pinch of salt
Topping: fresh or frozen mixed berries, sweetened or not
Optional: Make it lemon flavored by squeezing in the juice of one lemon

Here is what you need for the crust:

1/2 cup finely shredded coconut flakes
1/4 cup coconut oil, softened

Here's what you do:

Use a seven-inch pie pan. Mix the coconut and coconut oil mixture. Spread evenly in the bottom of the pie pan. Place in the fridge to firm up.

In the meantime, make the filling. Place the coconut milk in a small saucepan. Sprinkle the gelatin powder on top. Allow to stand for one minute. Whisk in the gelatin and heat the milk until hot but not boiling. Let cool to room temperature.  Place the cooled mixture in your food processor or Vitamix. Add the softened coconut butter, stevia and salt. Blend until everything is evenly distributed and the mixture begins to thicken.

Pour the filling into your pie pan with the crust. Chill in the fridge until ready to serve. Top with fresh or thawed frozen berries.

Does this look relaxing? It is to pretzel-boy Misha.

Recipe shared with: http://www.phoenixhelix.com/2014/02/12/paleo-aip-recipe-roundtable-14/#more-9164

http://wholenewmom.com/traditional-tuesday/gluten-free-wheat-thin-crackers-olympic-ring-gummies-wheat-destroying-thyroid-chocolate-crunch-balls/

Cauliflower nuggets with chimichurri sauce

Cauliflower nuggets with chimichurri sauce

The Paleo Autoimmune Protocol, an elimination diet for individuals with autoimmune diseases, has guided my eating for the past four months. Recently, I eliminated foods on the FODMAPs diet to solve some additional food problems.

One of the problems with being on such a restricted diet is there aren't a lot of food options. One tends to glom onto one particular food and eat too much of it.

Yes, this is a confession. I adore coconut and have eaten too much of it, especially given the fact that I have no gallbladder. In the absence of a gallbladder, the liver has to take over the function of processing fat in the body. I think I would have gone on blissfully eating tons of coconut if it hadn't been for getting my blood checked recently.

After all, coconut is healthy, right? It has anti-fungal and anti-bacterial healing properties, both of which I was going for by eating a lot of coconut. Of course, that's when eaten in moderation.

I guess the lesson learned is beware of how much fat, whether good or bad, that you eat, especially if you have no gallbladder. All of this means, I will be very sad when Valentine's Day rolls around because my favorite treats all use coconut and I cannot eat them right now.

The FODMAPs diet for individuals lacking certain digestive enzymes also stirs me clear of cauliflower. But I made Cauliflower Nuggets with Chimichurri Sauce before I added the FODMAPs. Cauliflower is healthy and delicious and hopefully not a problem for you.

Here's what you need for two servings:

1/2 medium cauliflower, cut into bite-sized pieces
2 handfuls of mixed greens
1 cup of cucumber, cut into matchstick pieces
1 cup fresh cilantro
1/4 cup olive oil
1/4 tsp. garlic granules
1/4 cup chopped onion
1/4 cup green onion, chopped
salt and pepper

"I think I'll nap while you get my dinner ready."

Here's what you do:

Preheat your oven to 400 degrees. Line a large baking sheet with parchment paper. Toss the cauliflower nuggets with a drizzle of olive oil, season with salt and pepper, and spread on the baking sheet. Roast the cauliflower in the oven for about 20 minutes, or until golden and tender. 

In the meantime, make the chimichurri sauce. Put the fresh cilantro, olive oil, garlic, onions, dash of salt and pepper in your food processor. Process until smooth and creamy.

Once the cauliflower nuggets are done, toss with chimichurri sauce. Serve on a bed of greens and top with cucumber pieces. Enjoy as a side and add a protein of choice.

"We'll both nap while you get dinner ready."

Recipe contributed to:

http://wholenewmom.com/traditional-tuesday/chocolate-cheesecake-gf-df-paleo-ice-cream-bon-bons-df-dairy-free-mozzarella-sticks-fruity-rocks-cereal/

http://www.rickiheller.com/2014/02/wellness-weekend-february-6-9-2014/