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15 Natural Anti-Histamines & Mast Cell Stabilizers

2/1/2021

40 Comments

 
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In functional medicine, we always want to be looking upstream and trying to gather as many clues and evidence through testing and intake to determine what is at the root cause of the chronic symptoms in question.

We then work to treat and resolve the underlying problem(s) and this helps to reduce symptoms and restore health long term. But what happens when someone is reacting to or not tolerating the treatment needed to resolve their root cause problems?

This is the biggest challenge I see for those who have MCAS and histamine intolerance.  Their immune systems are so hyper-reactive and overly sensitive that they will often have trouble tolerating the treatment needed to resolve the root cause issues like parasites, lyme, SIBO, retroviruses, or mold. 

I experienced this personally when I was being treated for Lyme disease and mold illness aggressively for 2 years before knowing that MCAS was playing a role in my symptoms. My MCAS manifested as extreme body pain, even after 2 years of Lyme disease treatment my pain wasn't getting any better, in fact, it was getting worse!!  I also found myself becoming very sensitive and reactive to foods, smells, chemicals, EMF's, and even most of the medications and supplements that were treating my illness.  I could not tolerate treatment and was just getting sicker and feeling worse. 

​Figuring out I had MCAS and adding in both pharmaceutical and natural anti-histamines and mast cell stabilizers was a game changer for me. My pain levels dropped slowly, my energy improved, my rashes disappeared and my food reactions lessened. Overtime I finally started to be able to tolerate the treatment I needed to resolve my root 
causes. 

After my personal experience and professionally working with lots of mast cell clients, I now understand that its imperative to get the immune system to calm down and be less reactive before you will be able to tolerate treatment for and resolve what's at the root cause of your MCAS.

My practice is now 90% MCAS patients and every client is unique in what combination of anti-histamines and mast cell stabilizers work to calm down the immune response and be less reactive.

I use special lab testing to help give me clues about each clients bio-individual triggers, metabolism, and root cause issues. This helps me make educated recommendations in the area of natural anti-histamines and mast cell stabilizers that will work for each personal individually. 

There are some nuances to choosing the right combination of supplements and it often takes some trail and error. This is why I highly recommend working with a practitioner who knows and understands this well to help guide your choices.

You will want to choose clean formulations with minimal or no fillers.  I suggest single active ingredient items so that you know what is helping or hurting you.

If you are someone who has food reactions, you will want to time these items to be taken 15-30 minutes prior to meals. This timing can help to reduce post meal time mast cell reactions. 

Lastly, never try more than one of these at the same time.  Always try anything that is new to you alone with no other changes or adjustments in food or medications, titrate up to the recommended dose (or your tolerated dose) slowly and then add the next item. I typically recommend a 3 day trial before increasing the dose or adding the next supplement. 

Here are the natural options that I use most in my practice...
15 Natural Anti-Histamines & Mast Cell Stabilizers:
  1. Quercetin - a bioflavonoid that is likely the most used and well known anti-histamine and natural mast cell stabilizer. It is sourced from either citrus or onion & garlic family.  Tip: People who have salicylate intolerance will sometimes not tolerate quercetin well. 
    Recommended Brands: Pure Encapsulations Quercetin
    Recommended Dose: Start with 250mg once/day and work up to 500mg 3 times/day

  2. Luteolin - a bioflavonoid that is usually extracted from artichokes that is a potent mast cell stabilizer and natural anti-histamine. I find it works well to reduce neurological symptoms like anxiety, insomnia, irritability, fatigue and brain fog. 
    Recommended Brands: Young Nutraceuticals Mirica, Mirica Advanced, & Luteolin Complex*
    Recommended Dose: Start with 25mg once daily and work up to 25-50mg 3 times/day

    *To order Mirica, Mirica Advanced, or Luteolin Complex, click here.

  3. Perilla Extract - comes from perilla seed and the extract contains two potent ingredients: luteolin and rosmarinic acid that have the ability to modulate Th2 cytokines to reduce hyper-sensitivity. You already know that luteolin is an effective mast cell stabilizer but did you know rosmarinic acid is a potent anti-viral?  In fact, rosemarinic acid has been shown to be effective against COVID-19. Perilla seed extract works on mucus membranes, so it can help with lung inflammation and asthma as well other mucosal membranes like the sinuses and gut. It has also been shown to help people sweat and can help reduce muscle spasms. 
    Recommended Brand: Pure Encapsulations Perilla Extract
    Recommended Dose: Start with  150mg once daily and work up to 300mg 3 times/day

  4. Pycnogenol - is pine bark extract, another bioflavonoid that can be effective as a mast cell stabilizer and anti-histamine. This is often a good choice when quercetin and/or luteolin are not tolerated well which is fairly common as this uses a different liver pathway compared to quercetin and luteolin so those who are phenol sensitive may tolerate this better. 
    Recommended Brand: Pure Encapsulations Pycnogenol
    Recommended Dose: Start with 50mg once daily and work up to 100mg 3 times/day

  5. Fisetin - another potent bioflavanoid that is a mast cell stabilizer but also has anti-coagulant properties. This means it can help to improve blood flow which helps to oxygenate your cells, improves nutrient absorption, and makes detoxification more effective. It has been shown to help reduce neurological inflammation and is neuro-protective.
    Recommended Brand: Life Extension Bio-Fisetin
    Recommended Dose: Start with 1 capsule/day and work up to 1 capsule, 3 times/day

  6. Stinging Nettles Leaf- has been shown to inhibit leukotriene release from mast cells. Leukotrienes are a mediator that often gets triggered from salicylate and phenol sensitivity. It can also help to reduce lung inflammation and asthma as well as skin rashes and itching. I've also clinically observed that it tends to help with irritability and anxiety as well!
    Recommended Brand: Gaia Nettle Leaf
    Recommended Dose: Start with 250mg once daily and work up to 500mg 3 times/day

  7. Vitamin C - can be effective as an anti-histamine, however I find that ascorbic acid products are not often well tolerated by MC patients so I typically recommend that clients try a Vitamin C sourced from tapioca.
    Recommended Brand: Ecological Formulations Vitamin C-1,000
    Recommended Dose: 1,000mg up to 3 times daily

  8. Evening Primrose Oil - has been shown to lower prostaglandins which are another mediator that gets released from mast cells. I find it helps with sleep, anxiety, and sometimes pain. 
    Recommended Brand: Body Bio Evening Primrose Oil
    Recommended Dose: 1,500mg once daily at bedtime

  9. DAO Enzyme or Xylanase Enzyme - while these enzymes are not mast cell stabilizers or anti-histamines, they do help to break down histamine and phenol based compounds in the gut and can be effective in reducing reactions to foods especially.

    DAO is used for those who have histamine intolerance and a mutation on their DAO or HNMT enzymes. I like Diem Histamine Digest**, formerly called Umbrellex brand DAO. I find this formulation to be the cleanest of all the DAO products out there.
    Recommended Dose: 1 capsule prior to each meal. 

    **To order Diem Histamine Digest, click here. 

    Xylanase is an enzyme used to help break down phenol based compounds like salicylates that many mast cell people are reactive to.
    Recommended Brand: Houston Enzymes No-Fenol (available on Amazon)
    Recommended Dose: 1 capsule prior to each meal

  10. Milk Thistle - is a natural mast cell stabilizer, also helps to support liver and gallbladder detox.  This is not recommended for those that have a ragweed allergy. 
    Recommended Brand: Gaia Brand
    Recommended Dose: 400mg twice daily

  11. Butterbur - this is a natural anti-histamine that works similarly to H1 blockers Zyrtec or Allergra. This can be especially helpful for brain related symptoms like brain fog, anxiety, and migraines. 
    Recommended Brand: Integrative Therapeutics Petadolex
    Recommended Dose: 50mg 2-3 times daily

  12. Feverfew - this is a natural mast cell stabilizer that supports healthy mucous membranes and can improve cranial blood vessel integrity. It can be very effective for headaches and migraines related to mast cell and histamine issues.
    Recommended Brand: Vital Nutrients Feverfew
    Recommended Dose: 1-2 capsules up to twice daily

  13. Baical Skullcap (Chinese Skullcap)- This herb can be very helpful in lowering neurological inflammation and can help with insomnia, anxiety, and depression. It is a natural mast cell stabilizer and helps to de-activate retroviruses which I find to be a big root cause of MCAS. 
    Recommended Brand: BioPure Chinese Skullcap, Liftmode Biaclin, & Secrets of the Tribe Huang-Qin Alcohol Free Tincture (you can find these all on Amazon)
    Recommended Dose: Work up to 1 dropper full twice daily or 1 scoop 2-3 times daily

  14. L. theanine or GABA - l. theanine is an amino acid that is a precursor to GABA, a calming neurotransmitter. While these are not directly natural anti-histamines, they do help to calm and balance the nervous system which in turn helps to lower MCA.  These are excellent tools to reduce anxiety, irritability, depression, insomnia, and nervous system overstimulation. 
    Recommended Brand: Pure Encapsulations GABA or L-theanine
    Recommended Dose: GABA - 700mg up to 3 times/day; l-theanine - 250-500 up to 3 times/day

  15. Licorice Root or DGL - either of these forms of licorice root can provide natural anti-histamine support, they work on H2 receptors and can be helpful for symptoms like: flushing, GERD/reflux/heartburn, and throat inflammation.
    Recommended Brand: Designs for Health DGL Synergy Chewable Tablets, Vital Nutrients DGL Powder, or Pure Encapsulations DGL Plus
    Recommended Dose: Up to 1 chewable just after each meal + at bedtime or 1 scoop powder 3 times daily

You can order these supplements at 20% off retail pricing by accessing my online supplement dispensary and setting up an account - just click the button below.  
CLick here to Access my online supplement dispensary
These go-to,  natural mast cell stabilizers can be used in combination with pharmaceuticals like ketotifen, cromolyn, singular, and over the counter anti-histamines like Benadryl if needed. I highly recommend working with an experienced practitioner who can help you choose the products that meet your needs best.

Always keep in mind these anti-histamines and mast cell stabilizers are not going to fix the underlying, or root problem(s) that are causing the MCA symptoms. They will simply help to lower reactions and calm the immune response down so that you can start to treat the underlying reasons your mast cells are over-stimulated in the first place. 

If you want to learn more about my approach for reducing MC reactions and improving root cause treatment tolerance and effectiveness, check out my free online webinar. ​
References:
  1. SharmaSC, Sharma S, Gulati OP, “Pycnogenolinhibits the release of histamine from mast-cells,”PhytotherRes. 2003 Jan;17(1):66-99
  2. Kimata M, ShichijoM, Miura T, Serizawa I, Inagaki N, Nagai H. Effects of luteolin, quercetin and baicalein on immunoglobulin E-mediated mediator release from human cultured mastcells.ClinExpAllergy. 2000b;30:501–508. [PubMed]
  3. Park HH, Lee S, Son HY, Park SB, Kim MS, Choi EJ, et al. Flavonoids inhibit histamine release and expression of proinflammatory cytokines in mast-cells. Arch Pharm Res. 2008;31:1303–1311.[PubMed]
  4. Kim B-R, SeoH-S, Ku J-M, et al. Silibinininhibits the production of pro-inflammatory cytokines through inhibition of NF-κB signaling pathway in HMC-1 human mast-cells. Inflammation. Research. 2013;62(11):941-950. doi:10.1007/s00011-013-0640-1.
  5. ChapowalA. PetasitesStudy Group. Randomisedcontrolled trial of butterbur and cetirizine for treating seasonal allergic rhinitis. BMJ 2002;324:144-6.
  6. Hayes, N. A. and Foreman, J. C. The activity of compounds extracted from feverfew on histamine release from rat mast-cells. J Pharm Pharmacol1987;39(6):466-470
  7. Hsieh et al. Baicalein inhibits IL-1ß- and TNF-a-induced inflammatory cytokine production from human mast-cells via regulation of the NF-?B pathway. ClinMolAllergy. 5: 5. 2007.
  8. TheoharidesTC, Patra P, Boucher W, et al. Chondroitin sulphateinhibits connective tissue mast-cells. British Journal of Pharmacology. 2000;131(6):1039-1049. doi:10.1038/ sj.bjp.0703672.
  9. Ro JY, Lee BC, Kim JY, et al. Inhibitory mechanism of aloe single component (alprogen) on mediator release in guinea pig lung mast-cells activated with specific antigenantibodyreactions. J PharmacolExpTher. 2000;292:114–121. 73.
  10. Kim B-R, SeoH-S, Ku J-M, et al. Silibin ininhibits the production of pro-inflammatory cytokines through inhibition of NF-κB signaling pathway in HMC-1 human mast-cells. Inflammation. Research. 2013;62(11):941-950. doi:10.1007/s00011-013-0640-1.
  11. Kim NH,JeongHJ, Kim HM. Theanine is a candidate amino acid for pharmacological stabilization of mast-cells. Amino Acids. 2011;42:1609–1618.
  12. Theoharides,TheoharisC., and Leonard Bielory. “Mast-cells and mast-cell mediators as targets of dietary supplements.” Annals of Allergy, Asthma & Immunology 93.2 (2004): S24-S34.
40 Comments

8 Signs of Histamine Intolerance or Mast Cell Activation Syndrome (MCAS)

8/21/2018

2 Comments

 
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It's been almost 10 years since the onset of the my chronic Lyme disease symptoms following a car accident in 2008 and I can't believe the roller coaster this journey has taken me on! Looking back, there were a few key discoveries and turning points that really shifted my healing into the next level and allowed me to make significantly more progress. 

One of those things was figuring out that I was suffering from Mast Cell Activation Syndrome (MCAS). Mast cells are a type of immune cell that are present in almost all tissues in the human body but especially in the gut lining, connective tissue, cardiovascular system, respiratory system,  and nervous system. They are part of an allergic response used to protect us from injury or threat.

When mast cells encounter a "threat or perceived threat" they release chemical mediators like histamine, leukotrienes, interleukins, prostaglandins, and cytokines. These mediators are like signals to the immune system - you can think of them like a fire alarm, letting the fireman know its time to fight a fire.  The mediators are a signal to the immune system that there is threat or injury that needs healing or addressing. 

We all need mast cells in times of allergic response or injury to heal, however in MCAS, your mast cells are hyper-stimulated and over-activated, releasing large amounts of mediators and setting the stage for chronic immune activation and autoimmunity along with a host of pretty serious multi-systemic symptoms. 

My MCAS manifested as extreme body pain, even after 3 years of Lyme disease treatment my pain wasn't getting any better, in fact, it was getting worse!!  I also found myself becoming very sensitive and reactive to foods, smells, chemicals, EMF's, and even most of the medications and supplements that were supposed to be helping me feel better.  

I would have constant migraine headaches, my heart would race and my body would feel hot and in terrible pain after I would eat a meal. I was down to like 5 or 6 foods that I could eat without having a reaction. It was incredibly frustrating and I felt so stuck!!

When I started to get rashes all over my body (which I had never had prior), my new functional doctor at the time suspected MCAS and we added some anti-histamine and mast cell stabilizers into my protocol. Her suspicion was confirmed when after a month or so, I slowly started to stabilize, my pain dropped a noticeable amount, and I was having less migraines.

This is when I took a deep dive into researching and understanding not only the manifestations of MCAS and how to get the immune system to calm down and act normally but also identifying the  root causes behind this type of immune activation.  The protocols I've implemented based on my research have helped me to accelerate my recovery and live a much more functional life while I continue to heal from chronic Lyme disease. 

I find that MCAS is a very common condition in the chronically ill and especially so for patients who have not responded to standard treatment protocols well. I've now worked with dozens and dozens of people who suffer from this type of immune dysfunction and I want to help you as well!

So how do you know if MCAS might be playing a role in your illness?  Here are some clear symptoms to look for...


9 Signs You May Be Dealing with MCAS or Histamine Intolerance:

  1. Skin & Connective Tissue symptoms: rashes, hives, generally itchy skin, urticaria, rosacea and/or warmness, flushing, or red skin especially after eating.  Stabbing, scraping, burning, and/or throbbing pain in muscles and/or joints - often worsens after a meal. 

  2. Cardiovascular symptoms:: chest pains, racing heart/heart palpitations, low blood pressure, brachycardia, tachycardia, and POTS. 

  3. Neurological symptoms: headaches, migraines, extreme brain fog post meals, extreme fatigue post meals, sudden mood changes (after meals or in general), and anxiety. 

  4. Respiratory symptoms: shortness of breath, wheezing, cough, chronic chest pressure/pain, runny nose, nasal congestion, sneezing, itchy/red eyes, swelling of face or lips. 

  5. G.I. symptoms: intestinal pain/ache/cramps, bloating, diarrhea, colitis or Chrohns disease, extreme food reactions like only tolerating a short list of foods. 

  6. Menstrual and/or bladder related symptoms: chronic pelvic pain, endometriosis, interstitial cystitis, symptoms elevated during ovulation and menses times. 

  7. Allergies/Sensitivities worsening: if you feel like your mild allergies are developing into more severe allergies and you are becoming more and more sensitive and reactive to your environment. For example, are you reacting to medications, supplements, and treatments that is supposed to be helpful to you?

  8. Positive response to anti-histamines and/or mast cell stabilizers: Unfortunatley the testing for MCAS isn't very accurate and will often show false negatives.  However the Mastocytosis Society criteria for diagnosing MCAS are: symptoms present in 2 or more body systems PLUS a positive response to anti-histamines and/or mast cell stabilizers.  This means that when given some anti-histamines or/and mast cell stabilizer medications, that symptoms decrease and the patient feels better. 
​​
How Does MCAS Differ from Histamine Intolerance?

Histamine intolerance is a term that you may have heard more commonly than MCAS and is typically categorized as someone who is histamine sensitive specifically due to a genetic mutation in which they have a deficiency in the enzyme (DAO) needed to break down histamine in the gut. This causes histamine levels build up and people start reacting to high histamine foods or to environmental stimulus easily. Excess histamine is the main problem here. 

In MCAS, the mast cells are being over activated which is causing the release of more than just histamine but other mediators as well like cytokines, leukotrienes, interleukins, and prostaglandins. 

Testing & Treatment to Consider for MCAS:
Standard testing includes serum and urine analysis inlcuding: Serum Tryptase, Serum ChromograninA, Whole Blood Histamine (chilled plasma) Heparin (chilled plasma), N-Methylhistamine (24hr urine), and Prostaglandin F2alpha (24hr urine).

But again, these tests are not very accurate 
and will often give a false negative picture.  That's why its a clinical diagnosis based on the presence of the symptoms above in at least two body systems and a positive response or symptom reduction with anti-histamines and/or mast cell stabilizers. 


Next week's blog post will be spent discussing the anti-histamine and mast cell stabilizer options along with tips on how to find the right combination of medications/supplements to help reduce over-active mast cells and get symptom relief. I will also share important steps to take, outside of medications and supplements, that will help to reduce your mast cell reactions and help you get your life back! 

I look forward to catching you all next week! Thanks for tuning in! Billie

P.S. - You may also be interested in my Free, Live Webinar, Mast Cell Activation Solutions, which is scheduled for Saturday, 9/29 at 10:30am MT.  Click the image below to learn more or sign up.

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9 Signs You Have Leaky Gut

6/27/2018

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Hippocrates was quoted saying, " All disease begins in the gut" and today we have mounting evidence showing that many of our modern diseases are in fact rooted in the gut, especially autoimmune diseases, which are affecting more and more people each year.  A vast array of chronic inflammatory symptoms ranging from digestive distress, to chronic fatigue, to hormonal imbalances, to joint pain, depression, anxiety, headaches, skin rashes and more are all rooted in the gut.

Studies actually show that over 70% of our immune system resides in the gut and it's also where 80% of our serotonin (the primary neurotransmitter that regulates mood) is manufactured as well.

In fact, I've personally experienced how treating the root cause of my leaky gut significantly lowered my depression and balanced my mood!

What is Leaky Gut or Intestinal Permeability? 
The single layer of cells that lines your intestinal track creates a physical barrier between your bloodstream and the outside world. As foods come into your body, they may contain bacteria, viruses, and parasites as well as pesticides.

Your gut lining is your first line of defense against these pathogens and toxins. But the lining of your gut can get damaged by inflammatory foods like gluten, toxins like heavy metals and pesticides, pharmaceuticals like antibiotics and NSAID's, as well as pathogenic infections, bacterial imbalances, and stress. 

A damaged gut lining gets holes in it, for lack of a better term,  and you develop what's medically named, intestinal permeability, or "leaky gut". This means that pathogens, toxins, and food proteins can now pass through those "leaks" and into your bloodstream where they interact with your immune cells. The immune system "tags" these food proteins and toxins as "dangerous intruders or pathogens" because they are not supposed to be in the bloodstream and begins to attack them. 

This immune response leads to the symptoms listed below which is why if you have any of these symptoms, its likely that you have leaky gut.  Some experts have estimated that intestinal permeability affects over 70% of our modern population. 

9 Signs You Have Leaky Gut:

  1. Digestive Issues: bloating, gas, diarrhea, constipation, IBS, IBD, Chrohns, Colitis, etc

  2. Allergies/Sensitivities: to foods, chemicals or smells, or seasonal allergies and asthma 

  3. Brain/Neurological Symptoms: headaches, migraines, brain fog, ADD/ADHD, autism

  4. Mood Imbalances: depression and anxiety

  5. Chronic Pain: joints, muscles, tendons, etc

  6. Chronic Fatigue: diagnosis of chronic fatigue syndrome, easily exhausted, low endurance, and/or sleep doesn't relieve fatigue. 

  7. Autoimmune Diagnosis: CFS, rheumatoid arthritis, fibromyalgia, MS, chrohns, colitis, Hashimottos thyroid, lupus, ALS, type 1 diabets, etc

  8. Hormonal Imbalances: mood swings, PMS, fibrocystic breasts or uterine fibroids, endometriosis, infertility, insomnia, and decreased tolerance of stress. 

  9. Skin Reactions: itching, rashes, dry skin, eczema, psoriasis, etc

Leaky Gut - Autoimmunity Connection:
When your gut is leaky and more and more particles are able to escape into your bloodstream, your immune system begins to get into a pattern of high alert which causes it to become overstressed and fire less accurately, sometimes leading to an attack on your own body's tissues or an autoimmune attack. Eventually, this will develop into full-blown autoimmunity if your gut is not repaired.

In addition, your immune system starts making antibodies against the substances that have escaped into your bloodstream. Many of these foreign invaders, especially gluten and dairy, in particular–look very similar to your own body’s cells, causing your immune system to get confused and accidentally attack your tissues. This process of mistaken identity is called molecular mimicry, and is another way that leaky gut can trigger autoimmune disease.

Healing Leaky Gut:
​If you want to reverse autoimmunity and heal your gut, I suggest working with a skilled functional medicine practitioner who can help you identify all the root causes of your symptoms and take you step by step through a personalized gut healing protocol.

You and your practitioner will need to identify and remove all the inflammatory dietary and lifestyle items that are contributing to your intestinal permeability like food sensitivities, toxic exposures, and stress. You will also need to identify and treat pathogenic infections in the gut, reinoculate your immune system with beneficial bacteria, and lastly provide your gut with the key nutrients it needs to repair the "leaks and holes" in the lining. 

In my practice, I find that 80% or more of my clients have leaky gut at the root of their chronic symptoms. When we focus our approach towards healing the gut by eliminating inflammatory triggers, rebalancing the gut microbiome, and repairing the intestinal lining, people begin to heal, get rid of chronic symptoms, and get their life back!

Are you ready to get rid of your chronic symptoms? If so, I'd love to help you! If you want to learn more about what to expect when working with me- you can schedule a complimentary 15 minute new client session to understand how my root cause approach can help you reclaim your health!

Or check out the gut healing programs I offer on my Work with Me page and read testimonials of others who have worked with me. 

In good health,

Billie
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Addressing Food Sensitivities: A Critical Step to Healing the Gut & Reducing Autoimmnity

6/21/2018

2 Comments

 
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Did you know that unlike food allergies, which tend to be very obvious, food sensitivities can go unnoticed and unidentified while silently wrecking havoc on your health? 

Food allergies are typically quite obvious with symptoms occurring immediately or within a short period of time after exposure. This would represent an IgE reaction of your immune system. For example, someone who is allergic to peanuts may have their tongue or throat swell up with exposure and need immediate care. 

Food sensitivities on the other hand, are often dose dependent and include delayed reactions, occurring anywhere from 1  to 72 hours post exposure. They include IgG reactions as well as mediator release from white blood cells including: histamine, leukotrienes, cytokines, prostaglandins, and interleukins just to name a few.  

In fact mediator release is the key event that increases systemic inflammation and leads to chronic symptoms like: brain fog, pain, fatigue, digestive distress, headaches, rashes, anxiety, depression, insomnia, weight gain, and more. Even so called "healthy" foods like broccoli, avocado, garlic, or blueberries, for example, can become triggers that lead to unwanted and chronic symptoms. This truely brings to light the saying that "one woman's food is another woman's poison."

Theses inflammatory reactions to foods create a viscous cycle in that they contribute to increased intestinal permeability (or leaky gut) while also being a direct root cause of the symptoms of inflammation.

When your gut is permeable, it has small holes or "leaks" where food proteins that are normally kept inside the gut can now enter the bloodstream. This activates the white blood cells in your immune system to release mediators which lead to the chronic and unwanted symptoms of systemic inflammation listed above. 

Removing foods that you are reacting to is the first and most important step in healing the gut, reducing intestinal permeability, and decreasing those chronic symptoms. You will not be successful healing the gut without removing these foods because of the fact that mediator release makes the gut more permeable, continuing this viscous cycle. 

How to Identify Food Sensitivities:
So what can you do about it? In my practice, I almost exclusively use the MRT (mediator release test) which is a blood test that measures volumetric changes in mediator release to help us identify which foods that you are specifically reacting to and which foods are the safest for you.  I find that this test is the most clinically effective because it is measuring the same mediators that raise systemic inflammation. 

Once we identify the foods causing you the most inflammation, we remove those foods from your diet for at least 90 days. I find that almost all of my patients experience a significant reduction or elimination in their chronic symptoms when we do this.  I have personally had huge success using this test to identity my own sensitivities and it was one of the key pieces that has allowed me to start to heal my gut and reverse my crippling, reactive symptoms. 

You can learn more about the MRT Test on their website by clicking here.  

If you want to know which foods could be contributing to your chronic symptoms and are looking to heal your gut and reverse your autoimmunity, I'd love to help you! You can learn more about working with me here. And you can read some testimonials from others who have worked with me here. 

I hope you have found this information to be helpful. Feel free to post questions below or contact me directly here.

In Good Health, 
Billie

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Dairy-Free Creamy Artichoke Dip

3/27/2018

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Artichoke dip is one of the most well loved appetizers out there but is often off limits for those of us who eat a dairy free diet. Well, not any longer my friends...

This delicious dip will blow your mind with its rich, creamy texture and flavor that comes from a combination of white beans and organic mayonnaise made from cage free eggs. 

It's the perfect addition to your upcoming Easter or Mother's Day brunch celebrations or makes an excellent snack to have on hand for some quick protein and fiber! Plus it comes together in less than 15 minutes.  Sometimes for variety, I'll stir in 1 tablespoon homemade pesto as well. 

Dairy Free Creamy Artichoke Dip: (PRINT RECIPE)

Ingredients:
2 cloves garlic, peeled
1 shallot, diced
2 tablespoons lemon juice
½ cup mayonnaise made from cage free eggs and olive oil
1 tablespoon extra virgin olive oil
1 tablespoon apple cider vinegar
1 (15-ounce) can great northern beans/cannellini beans, drained
½ teaspoon salt
½ teaspoon mustard powder
¼ teaspoon pepper
1 (4-ounce) can chopped green chilis, undrained
2 ½ cups canned artichoke hearts, drained (About 1 ½ cans)

Serve with your choice of:
Raw veggies
Gluten free seed crackers

Directions:
  1. Get out your food processor or high power blender, then add garlic & shallots and pulse until minced.
  2. Scrape down the sides and add your remaining ingredients EXCEPT the artichokes; process until well combined.
  3. Add artichokes and pules a few times so that its incorporated but you still have some small chunks remaining.
  4. Serve at room temperature or cold with fresh cut veggies and/or gluten free seed crackers. 


You can find this recipe and others like it in my Anti-Inflammatory Diet Spring eBook. 
YUM, YUM, and YUM!!

Enjoy!
Billie
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5 Root Causes of Autoimmunity

3/16/2018

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Did you know there are 70-80 million people in the U.S. alone that are suffering with an autoimmune disease and  up to 150 million people worldwide?  These numbers have increased threefold over the last 50 years and are continuing to rise.

What is Autoimmunity?
Autoimmune disease is a whole spectrum of illnesses that all have common root causes, even when they show up in different parts of the body.  The commonality among these illnesses is that the body is attacking its own tissues. This can happen when our immune system no longer recognizes our own cells as safe, it identifies them as harmful intruders and launches an attack against them.  There are many things that can change the shape and appearance of your cells which is what's at the root cause of these chronic illnesses. 

The traditional western medicine approach to these illnesses to prescribe steroids and other immunosuppressant drugs to reduce the immune system's response.  They are focused on "diagnosing" your illness and then "treating" you with pharmaceuticals to reduce symptoms. These drugs to do not to anything to cure or reverse your illness or help you heal, they are simply "masking" the symptoms of your illness at best. And they come with horrible side affects like a insomnia, depression, and immune deficiency making you more likely to get infections that will only make you sicker. 

As someone who was diagnosed with 3 different autoimmune conditions by 3 different specialists, I understand just how frustrating and hopeless it is be given a diagnosis(s) without any answers as to the known cause. That's why I became a Functional Diagnostic Nutrition Practitioner so that I could figure out my own answers, reverse my illness,  and help others do the same. 

In Functional Medicine, our approach is to ask the questions, "why are you sick?", "why did you develop this set of symptoms or this illness?", "what is at the root cause of this illness?".  What we find when we ask these questions is that regardless of the type of symptoms that are being expressed or the type of autoimmune disease that has been diagnosed, there are common things that we find at the root cause of every autoimmune condition. 

5 Root Causes of Autoimmunity:
  1. Genetic Predisposition
    Some of us inherit a genetic code with mutations or variations on certain genes that will put us at a higher risk of developing certain autoimmune conditions.  BUT, your genes are not your destiny - I cannot stress that enough!! Just because you carry a mutation or polymorphism, doesn't mean that mutation will be expressed and lead to disease so this alone is not a root cause of autoimmunity. Your genes express themselves using the "information and instructions" we give our body. How do we do that? Through our daily lifestyle, food, and environmental choices.

    As Dr. Ben Lynch describes in his book, Dirty Genes, if you are living in a clean, non-toxic environment, eating quality, organic, anti-inflammatory foods, and leading a balanced life without too much stress, your good genes or strengths will be expressed and your bad genes (mutated genes) will be silenced or turned off. If you are eating an inflammatory, nutrient deficient diet,  exposing yourself to harmful toxins, or/and are consumed by stress in your world, the opposite will happen.  When we treat our body poorly, it will react poorly, it's that simple!  

  2. Hidden, Chronic Infections
    ​Microbes like bacteria, viruses, parasites, and yeast and fungus have been found to play a large role in autoimmunity. Often times the tissue that is being attacked by our immune system is tissue that has been altered in some way by infection, making it look foreign and instigating the attack on self.  When I was first diagnosed with an autoimmune condition,  I didn't know that I had over a dozen different infections present in my body. These infections raise inflammation by activating our immune cells, stealing our nutrients, throwing our metabolism and hormones out of balance, and causing damage to our tissues all of which contribute to autoimmune manifestations.  

  3. Toxic Burden
    Let's face it, we live in a toxic world! We are getting daily exposures to things like heavy metals in our water and air supply, pesticides from our food sources, BPA from plastics, chemicals in our personal care and cleaning products, and mold and other environmental toxins from our immediate surroundings.  

    For example, did you know that one BILLION pounds of pesticides are used annually in the U.S.? These saturate our air, our water, our food and our body's cells.  In fact, the CDC has an ongoing study that tests patients for 246 toxic chemicals and heavy metals. The results are showing that on average, 108 different chemicals and heavy metals are found in EVERY PERSON. 

    These are toxins that were not even in existence 50-70 years ago. 
     Our bodies simply cannot keep up with this level of toxicity in our modern environment and these toxins start to pile up in the body where they can affect and change the shape and functionality of our cells.  This is another reason why the immune system becomes overactive and we are seeing such a huge rise in autoimmunity, 

  4. Intestinal Permeability or Leaky Gut (leading to Food Reactions & Allergies)
    The single layer of cells that lines your intestinal track creates a physical barrier between your bloodstream and the outside world. As foods come into your body, they may contain bacteria, viruses, and parasites as well as pesticides. Your gut lining if your first line of defense against these pathogens and toxins. The second line of defense is a network of immune cells that line the track; in fact over 70% of your entire immune system is located in your intestines, so how those cells act determines how your immune system responds overall. 

    The lining of your gut can get damaged by inflammatory foods like gluten, bacterial imbalances, pharmaceuticals like antibiotics and NSAID's, as well as pathogenic and toxic exposures. A damaged gut lining gets holes in it and you develop what's medically named, intestinal permeability, or  "leaky gut". This means that pathogens, toxins, and food proteins can now pass through those "leaks" and into your bloodstream where they interact with your immune cells. The immune system sees these food proteins and toxins as "dangerous intruders" because they are not supposed to be in the bloodstream. This is is when systemic inflammation rises and we experience symptoms like fatigue, pain, skin rashes, and brain fog. 

  5. Stress (leading to Hormonal Imbalances)
    In today's society, we receive continuous stress in the form of daily hassles like fighting traffic or standing in line, relationship and family stressors, high stress jobs, stressful work environments, deadlines, fully booked calendars,  and big life changes like divorce, raising children, moving, losing a job, battling a serious illness, or losing a loved one.  

    When we don't balance the stressors with enough de-stressors, downtime, mindfulness, and personal connection we keep our body in a constant state of stress from a metabolic standpoint. Overtime, this adds up as the body compensates and we end up with hormonal imbalances that start to show up as symptoms like fatigue, brain fog, weight gain, weight loss, mood swings, depression, and anxiety. Scientists also believe these hormonal imbalances play a role in the development of autoimmunity, this is demonstrated by the fact that two-thirds of all autoimmune disease is found in women whose hormonal system is more complicated than men's. 

The good news is that once you know the underlying cause(s) of your condition, you can truly support your immune's system ability to heal itself.  In my practice I use special functional lab work to identify what's at the root cause of your autoimmune condition and then design a personalized dietary, nutrient replenishment, and lifestyle protocol to help lower inflammation and slow or reverse autoimmunity. 

So if you are sick of being sick and tired of not having answers as to the development of your condition, check out my approach and read about what it's like to work with me,. If you like what you see, consider a 15 minute free consultation to learn how to identify the underlying causes of your autoimmune condition and get rid of chronic symptoms that dominate your daily life!
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Chimichurri Marinated Steak

5/27/2017

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Paleo. AIP. Gluten Free. Dairy Free. Soy Free. Grain Free. Delicous!
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If you are looking for a super easy dish that is packed with flavor this holiday weekend...look no further. This chimichurri marinated steak recipe will blow you away and is just one of the delicious dishes in our Spring Anti-Inflammatory Eating Plan eBook.

Spring and summer are bursting with fresh, anti-inflammatory herbs and this dish is the perfect vessel for them to shine! This recipe works for any cut of steak, so feel free to substitute your favorite.  I like to double or triple the chimichurri  sauce recipe and freeze it in 1 cup increments for easy defrosting later down the line. Just defrost in the fridge overnight. This chimichurri can be used with any other cut of meat of fish and tastes divine on grilled, steamed, or roasted vegetables  so experiment and have some fun with it!

Chimichurri Marinated Steak (PRINT RECIPE)
Serves 4

Ingredients:
1 ½ lbs grass-fed steak (skirt, flat iron, flank)
1 teaspoon salt
1 teaspoon pepper

Chimichurri:
¼ cup chopped fresh oregano leaves
¼ cup chopped fresh cilantro
2 tablespoons chopped fresh parsley
1 tablespoon fresh thyme
¼ cup finely minced shallots
5 cloves garlic, chopped
½ teaspoon red pepper flakes
¼ cup red wine vinegar
1 cup olive oil

Directions:
  1. To make chimichurri sauce, combine all ingredients in a bowl and mix well. 
  2. Reserve 1/2-3/4 cup chimichurri in an airtight container and refrigerate until ready to use. (Bring back to room temperature before serving, about 30 minutes).
  3. Place steak in a freezer bag with remaining cup chimichurri and marinate overnight or up to 24 hours.
  4. Preheat grill or grill pan over medium-high heat.
  5. Scrape marinade off meat and season with salt and pepper.
  6. Grill steak until medium rare, 4-7 minutes per side depending on the cut and size of your steaks.
  7. Let steak rest for 5 minutes after grilling, then cut against the grain into ½ inch thick slices.
  8. Serve with reserved chimichurri as a sauce. 

I like to pair this dish with some roasted potatoes or celery root fries (recipe included in our Spring Anti-Inflammatory eBook) and some steamed or grilled asparagus. But you can also go more traditional and serve this with rice, beans and a veggie of choice.  Either way this dish is a winner!

Enjoy & Happy Memorial Day Everyone!
​~Billie


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Grain-Free Cassava Flour Tortillas

5/3/2017

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Gluten free. Grain Free. Dairy Free. Egg Free. Soy Free. AIP. Paleo.
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These tortillas really have a nice flavor and texture and are fairly easy to master. You can use them in tacos, wraps, or cut into wedges and make pita chips.  The secret is to keep your ghee (or grass-fed butter cold).

Try these with our Fish Tacos with Mango Salsa or our Crockpot Brisket Tacos or even our Chicken & Walnut Wraps. These are super versatile and you will be surprised just how much these satisfy a craving for regular tortillas. These are AIP and paleo  approved but most of all family approved from my kitchen to yours!

Grain-Free Cassava Flour Tortillas: (PRINT RECIPE)
​Serves 4  (Makes 8 smaller taco size tortillas or 4 larger ones)

Ingredients:
¾ cup cassava flour
¼ cup arrowroot flour/powder
¼ teaspoon salt
¼ teaspoon baking soda
3 heaping tablespoons ghee, cold + 2 tablespoons (alternatively you could use grass-fed butter)
¼ - ½ cup slightly warm filtered water
 
Directions:
  1. Chop the cold ghee into small cubes and then place in a the freezer on a plate.
  2. Combine flour, arrowroot, salt, and baking soda in a medium bowl and mix well.
  3. Add the cold ghee cubes from the freezer and use your hands to mix/work the ghee into the flour, the consistency you should end up with is wet, grainy, clumpy sand.
  4. Add ¼ cup water to the batter and mix well. Add more water, 1 tablespoon at a time to get the dough to the right consistency. You want it to be sticking together but it should be dry and smooth and not sticky on the outside.
  5. Roll dough into a large ball, then divide into half to make two balls. Divide each dough ball in half again so that you have 4 dough balls and once more to make 8.
  6. Lay a piece of parchment paper or a silicone baking map on your counter top and sprinkle with flour or arrowroot.
  7. Place one dough ball in the middle of the paper, cover with parchment and then use a rolling pin to roll dough out from the center evenly into a round tortilla. You want to get it pretty thin, about 1/8-1/4 inch thickness.
  8. Heat a large skillet over medium-high heat, add 1 teaspoon of ghee and tilt to coat pan.
  9. When pan is hot, use a spatula to carefully lift your tortilla from the parchment paper and into the frying pan.
  10. Sprinkle with a dash of salt and cook for 2-4 minutes on each side or until lightly browned and slightly bubbled.
  11. Keep warm while you repeat steps 7-10 for all your tortillas.
  12. Enjoy warm or cold with your favorite meals. 

I hope you enjoy these as much as we do!

Happy Cooking!
~Billie
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Grain-Free Fish Tacos with Mango Salsa

5/3/2017

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Gluten, Grain, Dairy, and Soy Free
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If you are a fan of fish tacos, this recipe is right up your alley and perfect for your upcoming Cinco De Mayo Celebrations! You can do these in lettuce wraps, store bought grain free tortillas, or Homemade Grain-Free Tortillas - whichever you prefer.

I also love to double this salsa recipe and use it a second night over some grilled chicken. In fact these recipes are part of my new, Spring Anti-Inflammatory eBooks. These one week meal plans come complete with recipes, a menu with preparation tips,  and a shopping list to save you time at the store. So if you like meals like these, check out my downloadable Anti-Inflammatory Meal Plans. 

Grain-Free Fish Tacos with Mango Salsa: (PRINT RECIPE)
Serves 4

Ingredients:
4 wild caught cod filets (about 6 ounces each)
1 tablespoon avocado or coconut oil
2 teaspoons paprika
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
½  teaspoon cumin
1/8 teaspoon cayenne
½ teaspoon chili powder
1 avocado, sliced (optional)*
Large leaf lettuce for lettuce wraps or Grain-Free Cassava Tortillas

Mango Salsa:
1/4 cup sweet onion
2 ripe mangos, peeled and chopped
¼ cup chopped red bell pepper
3 tablespoons cilantro, chopped
1/2 tablespoon olive oil
1 1/2 tablespoons fresh-squeezed lime juice
Pinch of salt

Directions:
  1. Make the salsa by combining all ingredients into a small bowl. Mix well, cover and set in fridge to chill until ready to serve.
  2. If you are making your own tortillas, get the dough prepared now.
  3. Combine paprika, garlic powder, salt, black pepper, cumin, chili powder, and cayenne in a small bowl. Mix until combined.
  4. Rub your fish evenly on all sides with spice rub.
  5. Heat oil in large skillet over medium-high heat. Add fish to pan; cook about 4-5 minutes each side or until they start to flake easily. Use a spatula to break fish into small chunks as it flakes, then give it all a big stir.
  6. While your fish cooks, cook your tortillas in a separate skillet. See Grain-Free Tortilla recipe for directions.
  7. Serve hot inside lettuce wraps or tortillas garnished with mango salsa and sliced avocado (if using).
  8. Serve with coleslaw inside the taco, on the side, or a little of both – either way, I know you will enjoy this meal!

Enjoy and let me know what you think! 
​
~Billie
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Crockpot Grass-Fed Beef & Vegetable Roast

2/11/2017

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Grain Free. Gluten Free. Dairy Free. Paleo. AIP. 
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I love this meal because when its done it tastes like a "restaurant quality" dish  BUT it only requires 15 minutes of hands-on time. So you can put the items into your Crockpot or Slow-cooker, go about your busy day, and then come to home to an amazing meal! This meat just falls apart in your mouth...its amazing!

In fact, my husband and I don't ever go out for Valentines Day ever since the food is way overpriced and the atmosphere is too loud and crowded.  Instead, we enjoy a home-cooked meal...this year, this dish is on the menu along with my favorite Grain-Free Ginger Cookies for a sweet treat.  If you don't eat potatoes, substitute your favorite root vegetable instead like parsnips, turnips, celery root, or yucca.

In our house, I like to use the leftovers the following day to make "Paleo Bowls" which is basically the leftover meat on a bed of seated kale or chard with the roasted veggies on top. If I'm out of the veggies from the crockpot, I will often roast a squash to accompany the dish.  You can get the details of this recipe plus others like it in our Anti-Inflammatory Winter Meal Plan: Week 1. Packed with super simple and delicious meals your whole family will love!  Check out the recipe below and enjoy...

Crockpot Grass-Fed Beef & Vegetable Roast (PRINT RECIPE)
Serves 4-6

Ingredients:
2-4 pound organic, grass-fed beef chuck roast
1 teaspoon dried herbs like thyme or rosemary
1 teaspoon ground turmeric
1 teaspoon salt
½ teaspoon pepper (optional)
1 teaspoon onion powder
½ teaspoon garlic powder/granules
1 cup organic beef broth
2 large carrots, chopped into 2 inch pieces
1 stalk celery, chopped into ½ inch pieces
3 red or white potatoes OR 1 sweet potato, chopped into bigger chunks
½ a large onion, quartered
2-4 springs fresh herbs like rosemary, thyme, or sage

Directions:
  1. Combine dried spices, garlic granules, onion powder, salt, and pepper in a small bowl to make a rub.
  2. Place veggies inside crockpot, arrange as flat as possible to create a “bed” for the roast
  3. Rub the roast all over with the spices, then place it inside the crockpot on top of the veggies.
  4. Pour beef broth into Crockpot.
  5. Then add the fresh herb springs (if using) directly on top of the meat.
  6. Cook on low for 8 hours or until meat shreds easily with a fork.
  7. Shred with two forks and serve with extra juices from the crockpot.
  8. Enjoy!

Let me know what you think by leaving me some feedback below...

~Billie
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Grain-Free Ginger Heart Cookies

2/10/2017

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Gluten free. Grain free. Vegan. Nut-free version.
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I usually make ginger cookies during the holiday season, but this week I was inspired by our upcoming Valentine's Day to make a slightly different version and would like to share it with you today.

Even when I eat sweet treats like these, I'm careful to choose ingredients that help reduce inflammation in the body...the star in this recipe of course is GINGER! Ginger is one of the most powerful medicinal foods available and has been used for centuries to help support digestion, reduce inflammation, aid in healing, and increase circulation.

In fact, because it can helps to increase circulation,  ginger has been touted as a powerful aphrodisiac...making it perfect for a Valentine's Day celebration with your significant other or friends! Check out this simple recipe...

Grain-Free Heart Shaped Ginger Cookies (PRINT RECIPE)
Makes about 16 cookies

Ingredients:
1 1/2 cups blanched almond flour/almond meal (substitute cassava or tiger nut flour for nut free version)
2-3 tablespoons coconut oil, melted (sub avocado oil or organic ghee)
1/4 cup 100% pure maple syrup or organic cassava syrup
1 tablespoon blackstrap molasses
2 teaspoons ground ginger
1/8 teaspoon fine sea salt
1/4 teaspoon baking soda

Directions:
  1. Combine 2 tablespoons oil, maple or cassava syrup and blackstrap molasses in a medium bowl and mix to combine well. Then add the dry ingredients and mix until a thick batter is formed. Add extra tablespoon of oil if batter is too dry. 
  2. Chill the batter for 20-30 minutes in the fridge.
  3. Preheat your oven to 350 degrees and line a baking sheet with parchment paper.
  4. Dust your counter or a silicon mat with some flour or even coconut sugar.
  5. Dump your batter onto the counter/mat, cover it with plastic wrap or parchment and use a roller to help flatten the batter to ¼ thick.
  6. Use a heart shaped cookie cutter to cut out cookies, then transfer to prepared baking pan. Reuse dough and roll out again, and repeat steps until you’ve used all your batter.
  7. If you’d like a sugar topping, try sprinkling a bit of coconut palm sugar lightly on top of each cookie before placing in the oven.
  8. Cook for 8-10 minutes, until the edges are barely firm and the rest of the cookie is very soft. (NOTE: This cooking time will result in a softer, chewier cookie. If you want more of a ginger snap, crunchy cookie, cook for 11-13 minutes.)
  9. Allow to cool on baking sheet for 10 minutes before transferring to a wire rack to finish cooling. 

I hope you enjoy these cookies as much as my family and I do. Happy Valentine's Day! Let me know what you think by commenting below - I'd love to hear your feedback!

~Billie
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Paleo Inspired Pumpkin Recipes

10/19/2016

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Real pumpkin puree is one of my favorite health foods and something I like to enjoy year round, but especially during the Fall and holiday season.  

Jen and I like to make our own pumpkin puree since one "pie pumpkin" yields quite a good bit of pumpkin and it is easy to make. Check out out blog to learn how to make your own Homemade Pumpkin Puree. But you can also find pumpkin puree in cans year-round at the store. Make sure to choose 100% pure pumpkin puree in these recipes and not canned pumpkin pie mix. 

So....if you love pumpkin as much as we do, check out some of our favorite recipes and let us know what you think....
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                           Grain Free Pumpkin Bread
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                 Grain, Dairy, & Soy Free Pumpkin Pie
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Chewy Pumpkin Chip Cookies
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Pumpkin Green Smoothie
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     Homemade Pumpkin-Spice Latte
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Grain-Free Pumpkin Bread

10/18/2016

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Grain free. Gluten free. Soy free. Dairy free. Low Carb. Low Sugar.
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This delightful bread is low in sugar but high in flavor and deliciousness and highlights one of my favorite seasonal foods - pumpkin!! Pumpkin used to be a year round food for me until I learned I had a histamine intolerance which made me sensitive to foods like pumpkin and cinnamon. So this whole year I've excluded these items from my diet, which has been challenging for me but has paid off.  And now that Fall has arrived, I'm treating myself to some of my favorite pumpkin recipes in small amounts and wanted to share some with you:)

This bread is super versatile and can be made into a dozen muffins if you prefer. I recommend adding your favorite "crunch" to this bread –I love walnuts because they are a healthy source of omega-6 fats and have been shown to be neuro-protective for the brain, but pecans or hazelnuts could also work well in this recipe.  Or for a special treat every once in awhile, add 1/3 cup dark or vegan chocolate chips or even some craisins or raisins.  

For more recipes like these, check out our Anti-Inflammatory Holiday Cookbook with over 20 holiday recipes, plus a holiday meal plan that can save you time and stress! ON SALE NOW -- MONDAY 10/31.

Grain Free Pumpkin Muffins: (PRINT RECIPE)
Serves 12

Ingredients:
Heaping ½ cup 100% pure pumpkin puree
¼ cup coconut flour*
1 ½ cups blanched almond flour or almond meal
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
½ teaspoon ground ginger
1 teaspoon pumpkin pie spice
3 large organic, pastured eggs
3 tablespoons coconut palm sugar*
2 tablespoons maple syrup
1/3 cup coconut oil, melted (can sub melted ghee or avocado oil here instead)
1 teaspoon pure vanilla extract

*If you are sensitive to coconut, try using 1/3 cup tiger nut flour or quinoa here instead and swap the coconut sugar for additional maple syrup.*
 
Optional Ingredients: (Choose one)
1/4 cup chopped nuts (walnuts, pecans, or hazelnuts work well)
1/3 cup dark or vegan chocolate chips

Directions:
  1. Heat oven to 350 degrees and grease the sides and bottom of an 8½-by-4½-inch loaf pan with a heaping teaspoon of coconut oil, then place a piece of parchment paper on the bottom.
  2. In a large bowl, whisk flours, salt, baking soda, baking powder, pumpkin pie spice, cinnamon, and ginger.
  3. In a separate bowl or in the bowl of a stand mixer, beat eggs, pumpkin puree, coconut sugar, maple syrup, melted oil or ghee, and vanilla for 60 seconds. 
  4. Fold dry ingredients into wet ingredients and mix by hand with a spatula until well incorporated; add more coconut flour 1 tablespoon at a time if your batter is too thin and wet.
  5. Then fold in chopped nuts or other toppings if using.
  6. Pour batter into loaf pan and then place it in the oven to bake. 
  7. Bake until golden brown and a toothpick inserted in the center comes out clean, about 35-45 minutes.
  8. Allow loaf to cool for 15-25 minutes before removing it from the loaf pan. 
  9. Place on wire rack to cool completely before slicing. 
  10. Serve by itself or with some ghee, coconut oil, grass-fed butter, or apple butter and enjoy!!

p.s. - if you decide to make 12 muffins instead of bread, bake for 18-25 minutes or until a toothpick inserted in the center of the muffin comes out clean. Remove muffins from the tin but leave the muffin paper/wrapper on until completely cool. If you try to peel it too early, lots of the muffin will stick to the paper and it will be a mess!

Enjoy!
Billie

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6 Healthy Apple Recipes for Fall

10/5/2016

1 Comment

 
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Fall is here and it's my favorite season of the year by far! The warm sun, mixed with the cool air and a colorful, fall landscape to look over - you just can't beat it. But fall certainly wouldn't be complete without APPLES for me!

​After living in a home with an enormous apple tree for several years that gave us boat loads of apples every fall, I had to get really creative with how many ways I could use up my harvest.

These six recipes are just some of my favorites and I wanted to share them with you today. Each of these are low in sugar and carbs, gluten, dairy, and soy free, super simple to make, and amazingly tasty for your belly! I hope you and your family enjoy them as much as my family and I do. 
Apple-Sage Turkey Burgers
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Apple, Butternut Squash, & Blueberry Muffins
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Apple Oatmeal Snack Balls
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Kale-Apple-Carrot Salad
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Baked Cinnamon Apple Chips
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Apple-Squash-Leek Gratin
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Baked Cinnamon-Apple Chips

10/5/2016

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Gluten Free. Grain Free. Paleo. Dairy Free. Soy Free. Nut Free
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If you are looking for the ultra healthy sweet snack,  try slowly baking sliced apples sprinkled with cinnamon to make apple chips.  This recipe doesn't require a dehydrator, only an oven.  These apple chips are the perfect snack on the go, ideal for kids lunches, and contain no added sugar - AWESOME SAUCE!

It's as simple as that! If you are ready to try some, follow the easy steps below and consider doubling the recipe since these may disappear very quickly:)

Baked Cinnamon-Apple Chips (PRINT RECIPE):
Serves 4

Ingredients:
2 large, organic apples of choice
Ground cinnamon to taste

Directions:
  1. Preheat your oven to 220 degrees and line two baking sheets with parchment paper or a silicone baking mat.
  2. Cut the apples into thin slices. I like to use a mandolin here to get very thin slices so they all cook evenly; thick slices will yield not so crisp chips.
  3. Spread the apple slices onto the baking sheets, do not overlap any edges.
  4. Sprinkle cinnamon and/or ginger on top evenly as desired – I like to be generous hereJ
  5. Bake in the oven for 60 minutes; then flip the slices over and bake for another 60 minutes.
  6. When chips are browned all over, pull them out of the oven and allow to cool on wire racks for about 15-20 minutes. FYI - They will still be soft when you pull them out, but as they cool, they firm up into crisp chips.
  7. Store in an airtight container on the counter-top for up to one week.
  8. Enjoy!

Let me know what you think friends!
~Billie

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Why You Should Add Resistant Fiber to Your Diet

9/27/2016

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Resistant fiber or resistant starch is the new kid on the block when it comes to healthy sources of dietary fiber.
This special type of fiber cannot be digested by the human body and passes through the small intestine mostly intact. When it reaches the large intestine or colon, it becomes food for the good bacteria making it a "pre-biotic".  

Pre-biotics are foods that feed the many strains of beneficial flora in our gut that comprise over 60% of immune system! Over the past several years there has been a surge of information about the importance of the gut microbiome and its connection to many of today's chronic illnesses like Alzheimers, MS, Fibromyalgia, Diabetes, Obesity, Depression, Anxiety, and digestive diseases like IBS, colitis, and Crohn's. 

When the good bacteria feed on the resistant fiber, they produce short chain fatty acids like butyrate which helps to reduce inflammation, boost metabolism, and improve stress resistance. This is just one example of the important role these good bacteria have and why it is so important to take care of our gut microbiome by avoiding foods that harm it and eating foods that nourish it. 

Health Benefits of Resistant Starch:
  1. Lowers blood glucose levels and improves insulin sensitivity. Several recent studies have confirmed that resistant starch does not cause any spike in blood sugar since it is not digested in the small intestine and our bodies don't obtain any real calories from it.(1) This makes resistant starch an excellent choice for diabetics and those with insulin resistance since it can stabilize blood sugar for longer periods of time and keeps you feeling fuller longer. 

  2. Helpful for those with adrenal fatigue. I was first introduced to resistant starch by Dr. Alan Christensen a few years ago after reading his book, The Adrenal Reset Diet when I was diagnosed with severe adrenal fatigue and early onset menopause. (2) One of the key pieces for recovering from adrenal fatigue is to stabilize your blood sugar because swings can cause more stress on the adrenals whose "job" it is to keep the glucose levels steady in the body.  Eating a little resistant starch at each meal helps to stabilize your blood glucose levels and ease the stress or "work load" of the adrenals so that they can heal. 

  3. Helps you lose weight. By stabilizing your blood sugar levels, resistant starch helps to turn off the hormones that signal the body to store fat and turn on the hormones that signal the body to burn fat.  Yippee!! Resistant starch can keep you feeling fuller longer so that you stay away from snacking that adds on the pounds. (3)

  4. Assists to decrease inflammation. As mentioned above, resistant starch feeds the good bacteria in the colon and allows them to produce short chain fatty acids like butyrate. Butyrate helps to reduce inflammation in the cells that line the colon, easing "colitis", and thereby reducing the occurrence of intestinal permeability as well which is now thought to be the root cause of many of today's chronic illnesses including colon cancer and autoimmune diseases. (4)

Best Forms of Resistant Starch for Your Diet:
  1. Green (unripe) bananas or banana flour- a perfect addition to smoothies. Simply peel some unripe bananas, cut them in halves or thirds and freeze them to add to your breakfast smoothies. When I started to do this, I noticed that it kept me full until lunchtime and I had no desire to snack between meals.  You can also use banana flour which can be found online or in most natural food stores these days. Start with 1 tablespoon and increase to 3-4 tablespoons daily. Check out our Perfect Green Smoothie or our Banana Almond Smoothie in our 10 Day Sugar Detox Diet. 

  2. Boiled & cooled potatoes & potato starch - When you boil the potatoes, they lose their resistant starch but when allowed to cool, they form a resistant starch again as long as you do not heat them past 130 degrees.  I like to boil or bake some potatoes in small pieces, toss them in the fridge, and then eat them for a few days inside my lunch salads to add some healthy fiber or I make a potato salad out of them.  Try our Baby Red Potato & Green Bean Salad.    A 1/2 cup of potatoes at lunchtime or a 3/4 cup potatoes with dinner is a good servings size. You can also use potato starch (not potato flour) inside a smoothie or in a soup to add some resistant starch to your meal. 

  3. White beans & navy beans - specifically great white northern or cannellini beans are the best forms to get. Add 1/2 cup of beans to your lunch salad, wrap, or soup or 3/4 cup to your dinner. Try our Italian Sausage & Shrimp Ciopinno with kale and white beans. A warming meal that will keep you feeling satisfied for hours! Or use white beans instead of pinto or black the next time you make a chili. 

  4. Tubers like: Plantains, cassava root, cassava flour, tiger nuts, and tiger nut flour - These tubers are fabulous forms of resistant fiber and are starting to gain in popularity as they become more available in our health food stores. Check out my recent blog about Tiger Nuts & Tiger Nut Flour and my Zucchini Muffins made with tiger nut flour.  I know you will love them!

If you've never tried resistant fiber before, start slow - maybe 1 tablespoon of flour in a smoothie or soup and work up to 3-4 tablespoons or to your tolerance.  Or 1/2 cup of beans or cooled potatoes with lunch and 3/4 cup with dinner. Your tolerance is the level at which you can eat it and you don't experience bloating, gas, or stomach pain. You may experience this a little at first, but if it persists with even the small amounts of resistant fiber, you could have SIBO, or a more severe dysbiosis problem. If this is the case, I'd recommend working with a qualified functional medicine practitioner to do some testing and reestablish a more balanced gut flora. Check out our Gut Cleanse & Revive Program if you need some additional help in this area. One of our providers will work one on one with you to identify the root causes of your symptoms through functional nutrition labs and help you heal naturally. 

~Billie

References:
1. ​https://www.ncbi.nlm.nih.gov/pubmed/16644623
2. 
http://drchristianson.com/
​
3. https://www.ncbi.nlm.nih.gov/pubmed/24499148
​
4. 
https://www.ncbi.nlm.nih.gov/pubmed/10535469

​
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What is Tiger Nut Flour?

8/23/2016

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Grain Free, Nut Free Paleo Inspired Flour...
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Tiger Nut flour is my new obsession and the subject of today's What's That?! Wednesday post! Tiger nuts have a name that is very deceptive because they are actually not a nut at all - they are from the tuber family so they are a naturally grain-free, gluten-free, and nut-free food.  Perfect for those sensitive to nuts and eating a grain-free diet!!

Tiger nuts are grown in Africa and are the underpart of a stem, similar to a root, that grows underground. Potatoes, tapioca, yuca, and cassava are also from the tuber family for example.  In a recent Oxford study, tiger nuts were shown to have fueled up to 80% of our paleolithic ancestors diet. 

Here are some of the reasons why I love Tiger Nuts and Tiger Nut Flour:
  • Tiger nuts are rich in minerals such as phosphorous, potassium, calcium, iron, and magnesium which all help to support  bone and tissue repair as well as your ability to build muscle. 
  • Tiger nuts have a very high fiber content,  10 grams in just 1/4 cup of flour, additionally the fiber found in tiger nuts is  resistant fiber/starch. This is a unique form of fiber that is digested only by the good bacteria hours after consumption so it can help to very effectively stabilize your blood sugar and keep cravings away!**You can read more about resistant fiber on my blog: Good Carbs vs. Bad Carbs
  • Fiber isn't the only macro-nutrient offered in this super food, tiger nuts are actually a great source of healthy mono-saturated fats as well. In fact they have a very similar fatty acid profile to olive, avocado, and macadamia nuts. You can read more about the health benefits of mono-saturated fats here. 
  • This flour is also perfect for baking of any kind (cookies, muffins, pancakes, etc) and can be used as a 1:1 replacement for almond flour in other paleo recipes. Organic Gemini, the company that makes the flour, claims you can also use it as a 1:1 replacement for regular all purpose flour as well.  I've not tried this myself, so let me know if you do.  
  • Unlike other paleo flours that don't have much lift, this flour will actually rise when you bake it! 
  • Tiger nuts offer a sweet and nutty flavor and have a similar texture to almond flour. While baked goods come out very light and fluffy with this flour, it does have a subtle"gritty or grainy" texture to it- just an additional sign of a how nutrient dense this food is. 
  • You can also add 2 tablespoons tiger nut flour to your smoothie in the morning to give yourself 5 extra grams of resistant fiber that helps to stabilize your blood sugar and reduce cravings. 
  • You can buy both Tiger nuts and Tiger nut flour on Amazon or on Thrive Market. This super food is also starting to make its way onto store shelves,...I've seen it at Whole Foods so far and expect to see it gain in popularity in the coming year or two. 

Check out my new Tiger Nut Flour Zucchini Muffins for a fabulous recipe the whole family will love. It's perfect for a breakfast or snack on the go ! I'll be posted more tiger nut flour recipes soon...stay tuned and let me know what you think as you experiment on your own. 

~Billie

**IMPORTANT NOTE: I would not advise that you any forms of resistant starch if you have SIBO as it can feed the bacteria.  For everyone else, resistant starch is a fabulous way to make your meals more hearty and reduce your snacking between meals. 

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Zucchini Bread Muffins (with Tiger Nut Flour)

8/23/2016

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Grain free. Nut free. Soy free. Dairy free. Gluten free. Low carb. 
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These muffins are a creative way to use up the endless amount of summer zucchini coming out of your garden or being dropped off by your neighbor from their garden. I don't have a garden currently but am lucky enough to have a neighbor who does:)

Last week our neighbor dropped off a big harvest and after making lots of zucchini pasta, I had to think of something else. And that is how this muffin recipe was born. You can make a regular or chocolate version of these muffins that are both super moist, fluffy, delicious, and filling! These are incredible and packed with vegetables and fiber to keep your blood sugar stabilized. A MUST TRY!! 

I like to pre-shred the zucchini onto some tea towels or paper towels and let it sweat out some moisture. Then blot with the towels to get rid of more moisture before using in the recipe. Store leftover shredded zucchini in 1 cup serving sizes in a freezer safe zip lock. This will allow you to defrost it at a later date for another batch of these fabulous muffins when a craving strikes! And it will...these are addictive! You can also stir shredded zucchini into a pasta sauce or casserole or lasagna for some added veggies:)

Lately, I've been experimenting with nut free flours and avoiding coconut specifically and was really surprised to find Tiger Nut Flour which I absolutely LOVE! It has both sweet and nutty notes and nice light texture. Despite its deceptive name, Tiger Nuts are not nuts are all, they are actually from the tuber family. So they are perfect for those who want grain free and nut free flour options. You can read more about tiger nuts and tiger nut flour on my post: What is Tiger Nut Flour? In the meantime, check out this recipe...you will not be disappointed!

Zucchini Bread Muffins (PRINT RECIPE)
Makes 12 muffins

Ingredients:
1 ¾ cup tiger nut flour**
1 ½ teaspoons ground cinnamon
½ teaspoon nutmeg
1 teaspoon baking soda
½ teaspoon salt
3 organic, pastured eggs
¼ cup honey, agave, or coconut nectar
½ cup applesauce
1 heaping cup shredded zucchini (with green peel on)
 
For the Chocolate-Zucchini Muffins: (use same recipe above with adjustments listed below)
  • Add 4 tablespoons organic cocoa or cacao
  • Decrease cinnamon to 1 teaspoon
  • Omit the nutmeg
  • Optional -Add dark chocolate or vegan chips if you want to desire:) It doesn't need them, so I left them out to keep the sugar content lower. 

Directions:
  1. Preheat oven to 350 degrees and line a 12-cup muffin tin with muffin cup liners. Some liners will stick, so you can also spray them lightly with some coconut oil to help if you want.
  2. Shred the zucchini onto tea towels or paper towels to allow it to sweat out some of the moisture. Blot it dry with the towels before adding to the batter.
  3. Combine dry ingredients in a bowl, mix well, then set aside. If making the chocolate ones, include the cocoa powder in the dry ingredients.
  4. Add wet ingredients including eggs, sweetener, and applesauce to the bowl of a stand mixer. Alternatively you could use a large bowl and  electric beaters. 
  5. Beat on low for 30 seconds, then beat on high for 1 minute or until eggs mixture is frothy and foaming.
  6. Add the shredded zucchini and beat on low for 10-20 seconds to incorporate.
  7. With the mixer running or your electric beaters running on medium, slowly add the dry ingredients to the wet until completely incorporated. I like to stir it by hand the last 30 seconds  with a large spatula.
  8. Pour evenly into muffin cups, filling about 2/3 of the way full – they will rise, don’t worry!
  9. Bake in oven for 20-25 minutes until a toothpick inserted in the center comes out clean and they are golden brown on top.
  10. Remove from muffin tin to cool on wire rack. Allow to cool completely before removing muffin liner paper so that muffin doesn’t stick.
  11. Eat and enjoy!

*Each muffin has a total of 10 grams of sugar, but keep in mind that 5.8g of these come from the tiger nuts naturally. The remaining amount is the honey. You can ditch the sweetener completely and increase the apple sauce by 3 tablespoons if you are watching your sugar intake closely. I did this on one of my batches and the muffins still had a good amount of sweetness to them. 
 
**You can find Tiger Nut Flour online on Amazon or Thrive Market and it is also making its way onto shelves at some Whole Foods and other natural grocery stores. If you can’t find it, you can substitute almond flour here in the same amount if you’d like. 

Let me know what you think! Enjoy...
​~Billie

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Creamy Chocolate Chia Pudding

8/17/2016

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Gluten Free. Dairy Free. Soy Free. Grain Free. Low Sugar. Low Carb.
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If you've never tried chia seed pudding, you are missing out! This recipe is a highly nutritious and energizing way to start the day or get through an afternoon slump.  Chia seeds are a low calorie, nutrient dense superfood that offer a great source of fiber, heart healthy omega-3 fats, and protein. Omega-3 fats are super important to get in each day in some way to help reduce inflammation and protect your heart and brain.  You can learn more on my blog: Health Benefits of Omega-3 Fats.

This pudding takes 5 minutes to make and will set overnight.  The chia seeds will absorb the liquid and expand into a pudding-like consistency.  And because chia seeds are so high in fiber and protein, just one serving will really work to stabilize your blood sugar levels, reduce sugar cravings,  and keep you feeling fuller longer.  Chia seeds can be very energizing, so I like this as a snack in the afternoon when I'm feeling fatigued and craving something sweet:)

The flavors and texture are very close to real chocolate pudding so you really feel like you are eating a sweet treat when this hits your mouth! 

Creamy Chocolate Chia Pudding (PRINT RECIPE):
Makes 4 small servings

Ingredients:
1 3/4 cups unsweetened non-dairy milk of choice
Heaping 1/3 cup chia seeds
2 tablespoons organic unsweetened cocoa powder or cacao nibs
½ teaspoon ground cinnamon
½ teaspoon 100% pure vanilla extract
2 tablespoons raw honey, maple syrup, or coconut sugar/nectar
Pinch of salt

Optional Toppings: (choose one)
¼ cup shredded unsweetened coconut
¼ cup raw walnuts, almonds, or macadamia nuts
2-3 strawberries, 6 raspberries or 9 blueberries**

Directions:
  1. Combine all ingredients, except toppings, into the blender and blend on high until smooth and creamy, scraping down the sides as needed.
  2. Pour into glass mason jar(s) or tuperware, cover and place in fridge to set for 3-5 hours.
  3. Enjoy with desired topping.

This keeps well in the fridge for about 3-4 days.  So I like to make a batch at the beginning of the week and scoop out a snack in the afternoon! If you like simple, anti-inflammatory recipes like this one, check out our Anti-Inflammatory Meal Plans for a wide variety of easy meals and "make ahead" preparation plans. 

Let me know what you think about the pudding. What other types of chia pudding do you like?
~Billie
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Turmeric Chicken Salad Lettuce Wraps

7/27/2016

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Anti-Inflammatory, Gluten Free, Dairy Free, Low carb, Super Delicious
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This nutrient dense, anti-inflammatory recipe will awaken your taste buds and keep you feeling satisfied long after your meal. Chicken salad lettuce wraps are a popular meal in our house, especially since most weeks I make a a big Crockpot Roasted Turmeric Chicken.

Then I simply use leftover chicken to make chicken salad;this gives me two simple, healthy meals to start the week off. I'm all about making bigger batches of things and then working leftovers in new ways. This method saves some of my precious energy and makes eating clean much easier! Check it out...

Turmeric Chicken Salad Lettuce Wraps: (PRINT RECIPE)
Serves 4

Ingredients:
1 teaspoon coconut oil
1 ¼ pounds organic, free range chicken breast, chopped or shredded **
3 tablespoons organic mayonnaise made from cage free eggs & olive oil
½ teaspoon ground turmeric
½ teaspoon salt
½ teaspoon pepper
1 carrot, peeled and julienne sliced or minced
1 rib celery, minced
3 tablespoons fresh cilantro, minced
Juice of ½ a lime
1 cup organic cannellini or great white northern beans, rinsed
8 large organic leaf lettuce leaves (Romaine, Butter, Bibb, Boston, etc)

**Or use leftover, pre-cooked chicken to save time. 

Directions:
  1. Heat coconut oil in a large skillet over medium-high heat, swirl to coat then add the chicken breast.
  2. Sprinkle chicken evenly with 1/2 of the salt and pepper and allow to cook until done, about 5-7 minutes per side depending on the size of your chicken breasts. Adjust temperature as needed so the chicken is lightly browned on the outside and cooked through.
  3. Remove chicken from pan, place on a cutting board and chop into bite-size chunks.
  4. Add chopped chicken to a large bowl, then add all remaining ingredients, except lettuce, and mix until well combined.
  5. Cover and place in fridge to chill for 15 minutes and allow flavors to deepen. The longer it sits, the better the flavor but you can eat it right away and it tastes great as well.
  6. Serve chicken salad inside lettuce wraps and enjoy!

I hope you enjoy these as much as I do! Let me know what you think.
~Billie
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    Billie Shellist, FDN-P

    I practice functional nutrition, an approach that allows me to look at your entire health history and help you find the "root causes" of your chronic health complaints.  

    ​This cuts out the trial and error process and helps you get real symptom relief and resolution!


    Food is medicine and knowledge is power -I hope you enjoy my anti-inflammatory recipes which are gluten, dairy, and soy free as well as very low grain and sugar.  

    If you'd like to heal from the root cause(s) of your chronic symptoms,  try starting with a complimentary 15-minute consultation.  Click here to request your free session.


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