Transcript Healing with Food

The Art of Cooking
Special Diets
Back to Basics!
Sueson Vess Betsy Hicks
Julie Matthews Anna Sobaski
Diet Matters!
What and how you eat are your most
important health choices
 Make quality, nutrient dense food a
priority
 Maintain a positive attitude - what
you believe matters!
 Model good eating
behavior for children

Diet Options
No “one size fits all” solution
 Gluten and Casein-Free Diet (GFCF)
 Specific Carbohydrate Diet (SCD)
 Elimination and Rotation Diets
 Other dietary principles
 Healthy Diet is key!
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Shared Diet Traits
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Improve health challenges
1. Increase nutrient-dense foods
2. Add natural probiotic-rich foods
3. Avoid toxins
4. Reduce/remove sugar
Nutrient Dense Foods
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Traditional healing foods
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Principles are hundreds of years old
Homemade stocks
 Fermented foods
 Soaked beans, nuts, seeds
 Quality foods including fats
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Homemade Stocks
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Bone broths
Chicken or turkey
 Beef or lamb
 Fish
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Make weekly
 Incorporate in daily diet
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Probiotic-Rich Foods
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Cultured vegetables
Sauerkraut
 Kim Chee
 Pickled vegetables:
beets, carrots, ginger
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Yogurt
 Kefir
 Kombucha
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Probiotic Benefits
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Regulate bowel movements
Break down bacterial toxins
Digest protein
Help breakdown sugars, lactose, and
oxalates
Support the immune system
Balance intestinal pH
Protect against environmental toxins
Nuts, Seeds and Grains
Prepare grains by soaking, sprouting,
and/or fermenting to remove antinutrients
 Anti-nutrients
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Lectins, oxalates, and phytic acid
Remove anti-nutrients
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Inhibit digestion, stress pancreas
Increase the inflammatory response
http://www.westonaprice.org/foodfeatures/be_kind.html Be Kind to Your Grains
Quality Food
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Organic - free of pesticides, herbicides,
chemicals… in the soil and on plants
Non GMO
Grass fed, Wild caught, Pasture raised
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Cows not meant to eat corn and soy
Eggs from pasture raised chickens
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Chickens are NOT vegetarians
Eat Fat
Brain development and brain function
 Hormone balance and mood
 Formation/fluidity of cell membrane helps get nutrients into the cell, helps
regulate blood sugar; necessary to
detoxify toxins
 Creates energy in cells and helps
burns fat
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More Fat
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Essential Fatty Acids: Omega 3, 6 & 9
Omega 3: Reduce Inflammation
 Cod Liver Oil, Flax and Hemp oils
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Cooking oils/fats (liquid at room
temperature)
 Saturated fats (solid at room
temperature)
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Ghee, coconut and palm oils
Cooking with Fats
Heated Oils
sear, fry, sauté
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Coconut, palm oil
Ghee
Avocado,
Grapeseed, Olive
Nut oils: Walnut,
Almond
Low or Non-Heated Oils
sauces, salad dressings
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Hemp seed oil
Flaxseed oil
Extra virgin olive oil
sauté, stir-fry, bake
 Olive oil
Unrefined-low heat
Refined-high heat
Avoid Toxins
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Allergens, problematic foods (learn if
you don’t know)
High fructose corn syrup
Trans fats
Neurotoxins: artificial colors, flavors and
sweeteners
Fake foods
Soy or at least fermented non GMO
Artificial Coloring
Made from Coal Tar – Petrochemicals
 Known cause of cancer
 Stresses Liver
 Suppresses Immunity
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Artificial Sweeteners
Saccharine (brain tumors)
 Aspartame (produces methane)
 Sucralose (bleached sugar)
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 Headaches
 Immune
suppression
 Liver damage
 Cramping
 Diarrhea
 Brain damage – Alzheimer’s
Reduce Sugar
Causes damage to cells
 Inflammatory
 Feeds yeast and gut bacteria
 Never artificial sweeteners
 Use safer sugar alternatives
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Honey - SCD
 Agave, maple syrup, fresh fruit/dates
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Making Changes
Learn to cook (happily) without
processed foods
 Use alternative ingredients as needed
 Plan healthy meals for the whole
family
 Share meals
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Re-think the
Way You Look at Food
Mindset
 Make food a priority
 Junk food is not
food it’s junk
 Garbage In =
Garbage Out
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New Routine
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Write it down!
 Ask for help/input
Picky eaters
Adapt family favorites
 Develop a grocery list
Know what you need
Locate hard to find ingredients
Sample Meal Plan
Breakfast
Lunch
Dinner
Blueberry Smoothie
Turkey patty
Spaghetti and Meatballs
Veggie sticks
Tuscan Chicken Pasta with
sautéed veggie (SCD option)
Pancakes with added protein
and pureed vegetables
Chicken nuggets
Apple kraut
Beef Pot Roast with beets
and celery root
Scrambled eggs
Chicken or turkey sausage
Beef-liver patty
Roasted sweet potatoes
Fried chicken
Mashed potatoes/cauliflower
Turkey Meatloaf
Mashed sweet potatoes
Sautéed broccoli
Snacks: Remember to include protein, carb and fat. Sliced apple or pear with
nut/seed butter; Hummus and raw veggies; Almonds or other nut/seed and unsweetened
applesauce; chicken pancakes, carrot chips, smoothie
Turkey bacon, Sweet potato
patties, Crunchy Kale Chips
Indian lentil pancakes with
vegetable dal filling
What’s Next
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Reevaluate and adjust
Meet with a diet/nutrition counselor if
you need assistance
Experiment and try different options
Play with texture - learn your child’s
preferences
Continue to add more nutrient dense
foods
Food Matters! You are what you eat
Thank You!
Sueson Vess
Betsy Hicks
SpecialEats.com
ElementalLiving.com
Julie Matthews
Anna Sobaski
NourishingHope.com
BreadsFromAnna.com
Agenda
Nutritious Cooking Demonstrations – Breakfast
Savory Pop Tart and/or Sausage Muffins
9:15 – 10:30
Nutritious Cooking Demonstrations – Lunch-Dinner
Homemade Bone Broth – Chicken
Bread Making 101 – Bread from Anna
Busy Mom’s Cultured Veggies with variations
10:45-12:30
LUNCH ON OWN
12:30-1:30
Nutritious Cooking Demonstrations – Lunch-Dinner
Vegan GFCF Mac & Cheese
Chicken Curry
Meatloaf Cupcakes with added veggies
Nondairy Ranch dressing/dipping sauce
Chocolate Cream Pie
1:30 – 3:45
“Ask the Chef” Q&A
4:00-5:00