When people share with me what is the hardest part about eating well, no matter what their diet, medical condition, or limitations, most of them do not tell me that they don’t know WHAT to eat.
They tell me that they don’t know how to change their lifestyle.
It’s your lifestyle that is getting in your way of eating well. They may have a list of foods, a meal plan set up by their nutritionist, and a doctor’s order to eat a diet free of grains and preservatives. They tell me that they get stuck on the how. How do I actually eat the things I know I am supposed to eat?
The how – that is, the lifestyle changes that makes eating healthy for your individual needs happen — intersects with an important activity and location: cooking real food, and shopping for, preparing, and cooking that real food from the grocery store or your garden to your table. Since there are few shortcuts that allow you to actually do this correctly (even food delivery services cannot cater to the needs of food allergic or medically-based nutritional profiles), I thought it was high time to start at the very beginning, so that anyone could jump in and get started.
Ready? Here’s my first post in a series on the basics of The Scratch Cooking Kitchen for the person with food allergies, Autoimmune Disease, and other medically necessary diets.
From the very beginning, I knew that writing about eating real food – let alone convincing anyone that eating real food is a viable, valuable, and vital activity — would be a hard sell.
All I need to imagine is the tired eyes of a work weary parent, or an over-worked employee at a corporation with flexible hours who never has time to get a proper meal, and I know that my most powerful statement, “Heal yourself with the medicine of real food” would likely be heard as an ideal to aspire to, not an action to live by.
Why? Because we perceive that statement as a lofty goal, and not an achievable end-destination. We think it’s too inconvenient to live without the conveniences of modern-day eating, which offers taste, ease, and practicality.
And of course, there is a price to pay for that convenience. Just look around. I watch people coming in and out of food comas, over indulging on alcoholic and sugary beverages, and not understanding why they feel like crap all the time. “But I can get away with this,” says one friend, a reference to not feeling sick immediately after eating a favorite dish at a restaurant.
Since it took a long time to get where our nation is with convenience food eating, I don’t imagine it will go away quickly. There is much you would have to overcome. However, if you’re ready to try — or, like me, it’s “ready or not” because of a medical condition that requires you to change your eating habits now — here are a few things to consider.
How do you keep track of your food allergies, intolerances, and sensitivities? How do you track your Elimination/Provocation schedule? Do you have a way to systematically think about rotating in a new recipe, and getting the ingredients on your grocery shopping list earlier in the week so that you’re not caught making multiple trips to the store? How do you organize links from websites with interesting information about foods, supplements, and treatments for your gastrointestinal and allergy issues?
First of all, I want to tell you this: IT’S A LOT. To eat well, to eat healthy and clean, and to eat nutrient-dense food free of chemicals, and emulsifiers, processed ingredients and processing cross-contamination, sugars, and unhealthy fats and oils, you have to do a lot of fancy footwork and planning.
For many of us with Autoimmune Disease and fatigue, we simply don’t have the available energy for those extra trips to the grocery store, let alone standing at the stove and oven, prepping, cooking, and baking. At the worst of my own disease process, just standing at the stove for five minutes left me too tired to eat. Even the joints in my feet ached.
At the time of writing this post, I was planning from a couch, resting from travel and a food “incident” on the return flight of my trip to New Orleans to deliver a presentation on food and mood. I started using Trello.com as a project management system for my eating lifestyle in early 2016, and I love how I can use it plan out my week, month, and repeat previous week’s menus to keep my food varied, interesting, nutritious, and flexible to my changing needs. I can also use it to plan special events, travel food, and holiday meal planning.
Read on to learn about Trello’s features you can hack for your own eating lifestyle.
Gluten | Gluten-Free Living | Home | Health | Food Allergies
In 2014, I entered my first race Olympic Distance race as a relay, the Victoria BC Subaru Saunders Olympic Distance Triathlon. I took on the 0.9mile swim event, M took on the 27 mile bike event, and a fellow runner friend Rosie took on the 10 kilometer run around Elk Lake. When it came to giving our team a name, I ended up submitting the team name, “Imei and the Gluteneaters.”
Three seasons later, and an Ironman Finisher now going on for her first Ultramarathon, I’m reflecting on what it means to live — and I mean fully live — in the Land of the Gluteneaters.
If you must be gluten-free for medically necessary reasons (meaning: you must avoid gluten or you will become seriously ill or risk severe complications or death), avoiding gluten in your food is a complex enough task by itself, since much of our food supply in westernized countries are embedded with gluten and cross-contaminated as well as cross-reactive ingredients. What happens if you live with others who eat gluten? What happens if you live with others who eat the foods you are most reactive to, such as nuts, dairy, gluten, soy? What if you have multiple food allergies, and your partner/spouse does not?
Last year around this time, I wrote about five “must-haves” that ever person who wants to cook real food to improve their health should have in their kitchen, and now I’m ready to add five more for this year’s list!
When you are eating food you make yourself all year round with very few exceptions, not only should your food be the highest quality ingredients you can afford, but your kitchen tools and equipment should be things that work, get a lot of use, and are durable. They should also either save you time, or work effectively to help make your food tasty.
After the end-of-year gifts are unwrapped, and perhaps you have a little extra pocket money to purchase an item, I support your desire to invest in your health by turning your kitchen into a health center through the cooking of nutritious meals.
Here are my five must-have’s for this year (after you already scored on my five must-have’s from last year):
1. Sous vide cooking device. After receiving a Sansaire Sous-vide Immersion Circulator for my birthday this year (yes, I asked for a cooking device for my birthday!), I have discovered the joys of juicy, perfectly-cooked meats. What I didn’t fully understand was that sous-vide cooking is just the first step; what you do with the meat after it is cooked to perfection is completely up to you: sear it with a torch, braise it on the grill briefly, or deep fry it afterwards.
I have since poached eggs and salmon for the loveliest breakfasts, and created simple but beautiful dishes with lamb that look like they fell out of a fancy cookbook.
If a circulator device is too spendy for your budget, you can also learn to cook the sous-vide method using a precise digital thermometer and thick plastic Ziploc bags. Either way, if you haven’t tried sous-vide cooking at home, you will want to make one of these options a new must-have and must-do!
2. Panini grill pan. When it became clear that any kind of gluten-free bread and I were not meant for one another, I became obsessed with this idea that my food needed to still look like it could have panini grill marks seared across it. Yes, even a mini gluten-free pizza crust, for the love of bread!
And if you are among the fortunate who can have GF bread and some kind of dairy-free butter, spread, or non-dairy cheese, what would look better than those three dark stripes across the face of the bread from a panini grill pan? Calphalon’s Contemporary Non-Stick Panini Pan will get it done.
3. Travel Sized Blender. After traveling to several cities and staying in every kind of accommodations from an AirBnB to a Bed and Breakfast to a hotel suite, that one thing I can’t seem to do without is a blender.
Even if your destination accommodations has one, you can’t know if it was cleaned properly of your allergens, and you don’t want to put your hand down to the blade to try to scrape that bit of gluten, nuts, dried milk, or peanut butter off it. No no no.
Instead, try a travel sized blender, like the Magic Bullet Blender. For just around $40, you have a tool that you can make your smoothies, puree vegetables for a soup, or in my case, make my “bike food” for when I have long training rides. Goes into your checked luggage. They are not lightweight (none of them are), yet if you travel, it could help you make eating while on travel more healthy and safe.
I don’t have a picture of one for you because this is going to be my gift to me, after borrowing one from a friend who hadn’t used hers much. Happy Holidays to me (and my tummy!). When not on travel, it will be in my office, so I can make myself smoothies, protein shakes, and carrot ginger soup (my favorite).
4. Canning Tools (bottles, lids, pot for sterilizing). Of all the “must-have’s”, this one is perhaps the cheapest, yet packs a lot of punch in terms of what you can do for your guts and your food budget.
By purchasing food in season and either freezing it immediately until you have time to do some canning, or canning immediately, you can nourish your body with everything from fermented foods you make yourself, to your own low-sugar fruit spread, to summer fruits you may choose to eat in the dead of winter.
You can buy mason jars with lids from your local craft store, or alternatively opt into a jar and lid program where you can buy packs of lids, because it’s the lids that you need to replace more frequently for the best seal.
If you have never canned anything before and don’t have any of the necessary tools, you might want to start with a simple kit and buy some jars. If you have some of the pieces, then you might want to shop around to pick up just the tools you are missing. I’ve gotten into fermenting daikon root and cabbage, and canning fruit.
5. Pot with pour spout and draining lid. One of the ways you can produce a meal quickly with less mess and no need for a colander is to purchase a pot with a pour spout and drain lid.
For absolute safety, you can assign your pot to yourself and any family member who is gluten free, so you can safely drain your GF pasta without worrying about gluten particles stuck in the tiny holes of an old colander, which you will never be sure is completely clean on those old plastic ones, ick.
I cannot tell you how many meals I have produced in a single pot like this one. Makes clean up a breeze. I bought two of them from Anolon last year, and I use these pots frequently. You decide if you want the premium model with the copper bottom for even heat distribution.
Honestly, just limiting my must-have list to five items is really tough! Yet I’m looking forward to next December, when I’ll add five more after doing my own careful experimentation and in-the-kitchen research to help all your Hungry Minions make food fun again.
To your health, to your Happy Tummy, and to a gut-strong 2017! Happy Holidays and Happy New Year!
P.S. Need a stocking stuffer idea for your favorite cook-at-home best buddy? Try the Chef’n Kale, Greens, and Herbs Stripper. I use this to prepare kale quickly for dehydrating on my Cabelas Food Dehydrator, allowing me to carry greens with me on travel. Simply add hot water to rehydrate.
On any given week, I receive well-intended yet unhelpful suggestions from people who believe they can “help” me. Sometimes it’s from a well-meaning Vegan person who thinks my Paleo options are not only immoral and cruel, they are unhealthy for me. As usual, I kindly ask that person to design me a minimum 1538 calorie meal plan free from nuts, dairy, seeds, soy, legumes, beans, gluten (including no corn), alliums, goards (pumpkin, squash, cucumbers), and certain oils, certain sugars, plus more calories on my training days that are easily absorbed, do not cause my guts to rebel and fall apart, and deliver iron, protein, and healthy fat well enough that I don’t suffer a loss in cognitive processing.
Every person I’ve encountered who has looked at that list usually tells me it cannot be done without severely compromising my health.
And so, here I am again, stating the obvious: nutrition is an individual matter. Stop eating like everyone else.
Instead, eat like only you can, and only you should:. Eat like you.
Among my friends, they have a reply to newcomers who mean well when they suggest a food or new recipe to me: “That sounds safe, but is it ‘Imei safe’?
They say this because I am my own canary in a coal mine: if it isn’t safe for me to eat, it might not be so good for them either. Why? Because while all of the ingredients in processed foods are FDA-approved for public safety, a good amount of them will still leave me writhing on the floor, vomiting, cramping, racing for the toilets, or leading to poor nutritional status over time.
Yet the real truth of eating well and transforming your life is a journey of discovery, trial and error, and extreme customization. What we’re learning more than ever is that a nutritional profile that works for one may not work perfectly for another.
The good news: there exists one shared food factor among those who have autoimmune disease and food allergies, one in which no health expert would ever argue against. It is a simple equation: eat a natural diet free from highly processed foods.
By doing so, you will not eat in the manner of everyone else. You will eat like you.
Bacon Wrapped Duck with Cranberry Mandarin Orange Sauce
I don’t like Turkey. There, I said it. Gawd. I don’t like turkey meat.
Even if it was cooked well, with the juices basting the meat and leaving it tender, I find that I just don’t feel the same excitement about turkey that has people jumping up and down to make the perfect turkey dinner with side dishes to feed a small neighborhood.
Just a cursory look on my Social Media feeds this week gave me a pretty clear indication that everyone else I know are sticking to the traditional Turkey Dinner and sides food theme, with a gluten-filled pie of either fruit (apple), pumpkin, or pecan, all three of which I am prohibited from inserting into my pie hole.
Needless to say, my pie hole doesn’t get much pie on my special diet.
Since this isn’t a traditional Thanksgiving Day recipe, I decided to hold off trying to create one for the blog by Thanksgiving Day Nov. 24, 2016. Instead, I present to you a roast duck recipe that you can eat any time of the year, for a special occasion, holiday feast, or whenever you get a hankering for roast duck with a nutrient-dense, AIP friendly twist. Continue reading →