Showing posts with label gluten-free. Show all posts
Showing posts with label gluten-free. Show all posts

Friday, February 26, 2010

Challenge: Week 2 Meal Plan

The meal plan was created with inspiration from The Paleo Diet by Loren Corden, PhD ©2002 Wiley, John & Sons, Incorporated. All meals are gluten, casein, and soy free (GFCFSF). Please make sure you pay attention to food labels when shopping.

Recipes will be posted as soon as possible.

WEEK 2 

Sunday, February 28
Breakfast: 1/2 Cantaloupe Stuffed with Blackberries & Pecans
Lunch: Spinach Salad a la Cordani and Orange Sections
Dinner: Chicken Vegetable Soup, Marinated Mushrooms, Omega Meatballs, and Banana Pear Ambrosia
Snacks: Leftovers (muffins are great for Chocolate fix by this point) 

Monday, March 1
Breakfast: Pork Chop and Whole Fruit Smoothie
Lunch: Ian's Fish Sticks and Chips
Dinner: Tossed Green Salad, Meatloaf, and Steamed Asparagus
Snacks: Lara bar

Tuesday, March 2
Breakfast: Banana-Chocolate Chip Muffin & Banana
Lunch: Sole Simmered in White Wine Sauce and Steamed Zucchini, Side Salad
Dinner: Italian Chicken, Steamed Cauliflower & Broccoli
Snacks: Puppy Chow (recipe will follow)


Wednesday, March 3
Breakfast: Apple and Pork Chop
Lunch: Chicken Fajitas with Onions & Peppers, Mexi-Rice, Garden of Eden Refried Beans, Anaheim Salsa
Dinner: Leftover Meatloaf, Tossed Salad, and Steamed Asparagus
Snacks: Open - needs to be GFCFSF

Thursday, March 4
Breakfast: Whole Fruit Smoothie & Scrambled Basil Eggs with Anaheim Salsa 
Lunch: Broiled Tilapia and Steamed Broccoli
Dinner: Marinated Mushrooms, Altadena Baked Chicken, Stuffed Squash and Baked Apples
Snacks: Chocolate Chip Muffins


Friday, March 5
Breakfast: Whole Fruit Smoothie
Lunch: Leftovers
Dinner: Open - Restaurant that serves GFCFSF meals - Joe's Crab Shack
Snack: Leftovers


Saturday, March 6
Breakfast: Eggs, Pancakes and Grits
Lunch: Snacks - Go Grocery Shopping for week
Dinner: BBQ Sante Fe Pork Chops with Salsa & Honey Dew Melon
Snacks: Apple and Almond Butter

Thursday, February 25, 2010

Chicken Vegetable Soup

This recipe has been adapted from the "Chicken Vegetable Soup" recipe in The Paleo Diet by Loren Corden, PhD ©2002 Wiley, John & Sons, Incorporated.

Serves: 3

Ingredients
2 cups water
1 cup organic chicken broth (gluten and soy free)
1 chicken breast, diced into large bite sized pieces
1 clove garlic, minced
1/2 yellow onion, diced
1 bay leaf
1/2 tsp black pepper
3 tomatoes, diced (roma is fine to use)
1 small zucchini, sliced thin and halved
1 large carrot, diced

Instructions
  1. In a medium saucepan, combine water, chicken broth, chicken breast, garlic, onion, bay leaf and pepper.
  2. Bring to boil.
  3. Reduce heat, cover, and then simmer for 1.5 hours (or until chicken is tender).
  4. Remove bay leaf and discard.
  5. Add zucchini, tomatoes, and carrots and bring to boil.
  6. Reduce heat, cover, and simmer for 20 minutes (or until vegetables are tender).

Roast Chicken Spinach Wrap

This recipe is great for if you have Roast Chicken leftovers.

Serves: 2
 
Ingredients
2 Sandwich Petals* - flavor of choice (Agave Grain, Spinach Garlic Pesto, or Chimayo Red Chile)
1 Tbsp Olive Oil
1 clove garlic, minced
Handful Spinach
2 Stalks Asparagus, chopped
6 ounces Roast Chicken (can be served cold or reheated)

Instructions
  1. In a small skillet heat olive oil
  2. Saute garlic, spinach and asparagus for about 3-5 minutes (enough to heat everything)
  3. Reheat Chicken - about 30 seconds in microwave if reheating
  4. Heat Sandwich Petal in microwave for about 15 seconds
  5. Layer ingredients in Sandwich Petal and  then roll
  6. Enjoy!
NOTE:
Sandwich Petals are a mostly Allergen Free (No Gluten, Dairy, Egg, Peanut, Tree Nut, Shellfish, or Soy) flatbread (kinda like tortillas) that are blended from corn, flax, sesame, buchwheat, brown rice, sorghum, millet, quinoa, teff, and amaranth. They can be used in a variety of ways, such as: lasagna, sandwiches, burritos, enchiladas, desserts, and panini's. They can be purchased online here.

Wednesday, February 24, 2010

Zucchini Soup

This recipe has been adapted from "Zucchini Soup" recipe in The Paleo Diet by Loren Corden, PhD ©2002 Wiley, John & Sons, Incorporated.

Ingredients
2 Tbsp olive oil
1 red onion, chopped
5 cloves garlic, minced
2 quarts water
2 Tbsp dried basil
2 Tbsp dried parsley
2 Tbsp dried thyme
1 Tbsp black pepper
2 cups carrots, chopped
2 cups celery, chopped
2 cups zucchini, chopped
2 cups fresh tomatoes, chopped
1/2 cup fresh parsley, chopped

Instructions
  1. Chop all ingredients, setting aside ingredients into the following groupings (will add ingredients in different time intervals)
    • onion & garlic
    • basil, parsley, thyme & pepper
    • carrots & celery
    • zucchini
    • tomatoes and fresh parsley
  2. Heat olive oil and saute onion and garlic
  3. Bring water to a boil and add sauteed onion, garlic, basil, parsley, thyme, and pepper.
  4. Lower heat and simmer for 1 hour.
  5. Add carrots and celery, continue to simmer for another 1/2 hour.
  6. Add Zucchini, continue to simmer for another 20 minutes
  7. Add tomatoes, and fresh parsley simmer for 10 minutes
  8. Remove from heat and serve immediately
This recipe omits the 2 cups of cooked chopped beef, chicken or pork the original recipe lists. If using this as a main dish, you can add the cooked meat to the soup at the same time as the sauteed garlic, onion, parsley, thyme, and pepper.

Slow-Cooked NY Strip Steak w/ Salsa

This recipe has been adapted from "Slow-Cooked Veal with Salsa" recipe in The Paleo Diet by Loren Corden, PhD ©2002 Wiley, John & Sons, Incorporated.

Ingredients
1 pound NY Strip Steak, sliced
Salsa - set 2 cups aside (recipe below)

Salsa...
2-3 large tomatoes, diced
1/2 yellow onion, diced
2 cloves garlic, minced
1/2 tsp black pepper
1/4 cup lime juice
1/2 tsp cayenne pepper
3-4 Tbsp fresh cilantro, finely chopped

Instructions
Combine ingredients for the salsa, set aside.
Cut steak into strips (if not already done).
In a crock pot, layer the slices of steak, cover with 2 cups salsa - refrigerate remaining salsa.
Cover and cook on low for 5 hours.
Remove from pot, and cover with remaining salsa before serving

Challenge: Days 3 & 4

I'm into Day 4 of the 6-Week Challenge now and starting to feel better. Headache is finally gone - which lasted a good 3 days. My energy levels are also starting to slightly improve, so hopefully the days having to nap during the day to be functional are going to be long gone shortly. But before I go any further, here's how the past few days have gone.

DAY 3: TUESDAY - HEADACHE HOLDING ON TIGHT
I woke up Tuesday hopeful that my headache had finally subsided; however less than 30 minutes after getting up, it was there, in full force. Although I was able to stick with the food rules, I found myself munching, munching, and munching all day long - that is when I wasn't sleeping. My energy levels were extremely low today so I found myself taking 2 naps (ouch)! Obviously, I haven't gotten any exercise in this week, so I'll need to step it up in the next day or two - this should help with my detoxing and low energy levels.

Breakfast: Whole Fruit Smoothie
Lunch: Roasted Chicken Wrap and tortilla chips
Dinner: Ian's Turkey Dogs and french fries
Snacks throughout day: Prunes (4), Chocolate Chips (Enjoy Life - GFCFSFNFEF), 123GlutenFree Pumpkin Spice Bars, peanut butter, Bubbie's Pickles
Evening Snack: Rice Chex with Rice Milk

Results: GFCFSF all day, only got in 64 ounces of water, took prenatal, didn't exercise

DAY 4: WEDNESDAY - AND HERE COME THE MOODSWINGS
As I stated at the beginning of this post, things are starting to go well. I have finally conquered the nagging headache that I had for 3 days. I'm starting to feel like my energy levels are starting to improve. However, with these small improvements, come the next phase of detox... moodswings (I go through this every time, which is why it's imperative that by the end of these 6-weeks I am officially a GSCFSF princess!) I find myself snapping at my husband - hopefully I can learn to manage these, and use the built up emotions to organize the house, exercise or something else so I do snap.

Breakfast: tablespoon of peanut butter and Whole Fruit Smoothie
Lunch: Broiled Cod, Steamed Cauliflower, and 1/2 apple
Dinner: Slow-cooked NY Strip with Salsa and Zucchini Soup 
Snacks:

Results: GFCFSF all day, 64 ounces of water, took prenatal, did not exercise.

As I'm documenting the past few days, I know it's evident that I am off the Meal Plan that I posted. However, I am ensuring that all the snacks and meals meet the requirements of No Gluten, No Casein, and No Soy.

Modifications for next few days: Over the next few days, I need to get back onto the Planned Meal Plan. The meal plan ensures that I'm getting a good balance of fruits, vegetables, and meats and not substituting a lot of corn-based or over-processed products.

Monday, February 22, 2010

Challenge: Days 1 & 2

DAY 1: SUNDAY - NOT OFF TO A GREAT START
So today wasn't the best of days. I was able to stay on program until about dinner. However, because I had a nagging headache for most of the day, I never made it to the grocery store, so we didn't have anything to eat for dinner. So, my husband and I (who has decided to take part in this challenge) went out to Moe's for dinner - which really didn't help my headache, but reiterated the reason why I so desperately need to get back on track.

After Moe's we attempted to do our grocery shopping at superTarget - bad mistake, as all the fruits and vegetables on the list either not there, or were almost to the point of being bad.

Results: Able to stick to GFCFSF until dinner, didn't take my prenatal, and didn't have the allotted 84-100 ounces of water.

DAY 2: MONDAY - HEADACHE, HEADACHE AGO AWAY!
Monday morning came after an extremely fitful night of sleep, which early morning thunderstorms seemed to only make worse. I had set my alarm for 7:30am so that we could get up and get to the gym first thing to start off the day right. The plan was I would go to Whole Foods so we could have everything we needed for the day and week. But this plan was squelched again.

When the alarm sounded, I reset it for an hour later thinking another hour of sleep is what I needed. How was I wrong - my headache was still there from Sunday, but this time, it was turning into more than just a headache. So I took some Advil, drank a little water, and headed back to bed for another 2 hours. This time when I woke, my headache was worse... on the verge of becoming a migraine. But because I had already taken Advil, I couldn't take anything else. So I just laid on the couch, wishing for it to go away. But by lunch it was evident it wasn't going to budge, so my wonderful husband offered to do the grocery shopping and I stayed home, had lunch, more Advil and water, and took it easy (stayed off the computer as much as possible, not watching a lot of TV... non-brain stimulating things).

As bad as my day started, it finally started getting better around 6pm. And even with all the pain, I have managed to stay true to the challenge. So hopefully this will start the healing process and make tomorrow a better day.

Breakfast: 2 prunes
Snacks, various throughout day: peanut butter, GFCFSF pumpkin spice bars,
Lunch: Ian's Fish fillet and tortilla chips
Dinner: Altamira Stuffed Chicken & Ratatouille

Results: GFCFSF all day, only got in 64 ounces of water, and missed prenatal at lunch so took it during dinner.

Thursday, June 18, 2009

Taking Care of Myself

After my rant and self-bashing post, I realized that I needed to take a step back and put things into perspective.

What I discovered was that I am making strides. I am getting upset with myself for the past 6 months. I mean, it's only been 6 months that I have had answers to why I've have felt so awful for the past 8 years and know the root cause (in my opinion) to the PCOS, and all my other issues.

For any normal person, just getting a diagnosis that they have high blood pressure or cholesterol problems is a shock. But I was diagnosed with something that requires a complete and permanent change in lifestyle. I have to cut out 4 major food groups from my diet - all knowing that number could increase as we do more testing. So I have to realize that this will take time to learn and modify 34 years of habits.

I've had 3 doctors ask me what can I eat if I have to cut out foods containing gluten, casein, soy and yeast. They then say "it's hard to cut out just one of those groups, much less all four". What I tell them, is that I can eat any and all meats, fruits, and vegetables - no marinades, no processed foods, but that I have plenty of options. And you know what? I do have plenty of options!

I have discovered that I am not alone. I have found an entire "gym" (love my CrossFit buddies) that willingly follow this program - and not because they are intolerant, but because they believe this is the correct way to eat - Paleo. I have found blogs and message boards, and support groups with others in my shoes. Some have one intolerance they live with, others have 20!

I have discovered that I have amazing team of doctors. Of the doctors I've visited, only one has been completely resistant to the lab results. From what I've researched, this is uncommon. My PCP is excited to have "someone who does their research" and has ordered tests for Vitamin Deficiencies (for the malabsorption) and has referred me to a GI Specialist for additional testing. And it's because my infertility doctor agreed I was exhibiting signs of a Gluten Intolerance did I get tested in the first place. First doctor that I presented my symptoms... when most take years of presenting their symptoms for someone to finally agree and help them out.

Last but not in all the least, I have discovered that I have an amazing husband, as well as a great support system with family and friends. My husband does as much research as I do. He's always trying to find new recipes for us to try. Without my asking, he cleaned out our pantry of most of the offensive foods. He goes grocery shopping - and even checks the labels. He is, by far, one of my strongest advocates and is there to back me up when needed. Most of my family is there 100% for support, offering recipes and books to read. Others are supportive, but not understanding - this will come in time.

Now to only discover that I can do this. Reflecting on where I was just a year ago, frustrated over a sunburn that turned into psoriasis, and where I am today, having all the answers, I realize that I can do this. I was set and determined to find answers - so much so that I spent hours and hours researching and reading and researching more that I found my answers. I now need to take these answers and apply them.

So... with that said I CAN do this! I WILL do this. I will reclaim my health. I will reclaim my enthusiasm and vibrance. I will conquer this inner brat, and stop being self destructive. And as the quote on my calendar says today...

"Know first, who you are; and then adorn yourself accordingly." -Epictetus

Enough is Enough!! I've had it....

I've had it with myself that is. I am tired of this self-destructing behavior! I'm not sure where this comes from? Am I afraid of succeeding? What is going on in this stupid brain of mine?!

I wrote on here 3 weeks (yes, 3 weeks) ago that I was starting back on my plan (I have decided to call it that... it's easier). So I bought the Paleo Diet book and read it in one day! I was gung-ho on starting back... excited to be jumping back on the plan. The plan of course to rid my food of anything that's not good for me. Again, this isn't to just loose the 70-80 pounds I have to loose - this is to rid my body of the evils that keep making me sick. You know... the gluten, casein, soy and yeast.

So I did great for week 1. I tracked all my meals (even the bad choices) on Livestrong, making sure to have equal portions of good carbs, fat, and protein. Even making sure I was getting in at least 64 ounces of water in each day. I lost 4 pounds (and not just water weight) that week. Then something happened... I fell off completely and within 1.5 weeks, I've gained back those 4 pounds + one (nice huh?).

It, of course, doesn't help that I haven't been able to get my time at CrossFit. This stupid sprained ankle isn't getting better (8.5 weeks and counting). I'm back in Physical Therapy so I'm hoping that will start to strenghten and heal, but 2 weeks in, things are still status quo on the healing front - and some days are just as bad as the first 2 weeks after I sprained it. I have gotten in 2 workouts this week at CrossFit, but when you're lifting weights and not able to get the little extras in, those don't seem to matter much.

So here's the deal... I am back to my daily headaches (most of the days they are here all day), feeling run down marathon exhausted, eating Tums & Pepto Tabs like they are candy, feeling iritable & moody (sorry David), bloated, etc. Urgh! I hate feeling like this!!!!

Saturday, May 9, 2009

First Thoughts

I have no idea where to even begin. This is my first ever blog post, and I'm not really sure where to start. I guess I could start by introducing myself.

My name is Keri. I am in my mid-30's, married to a wonderful man, David. We don't have any children, unless you count our wonderful mutt Nike (which is a 13-year old black lab / doberman mix).

Ever since I was in high school, I had dreamt of becoming a mother at an early age. My plans were to start building my family by the time I was 25, and I did! Just 2 weeks after turning 25, David and I were married - September 11, 1999. It was the perfect wedding that we were blessed to share with many of family and friends.

We figured our next step was to spend quality time as a couple before starting down the road of having children. I have known since I was 16 that I'd have problems conceiving, but my husband had more faith. So, we waited for about 4 years. This is where our journey really began.

In October 2002 I found out that I had PCOS - finally, a diagnosis. I thought that having this diagnosis, I would magically become pregnant without having to go down the route of fertility drugs or treatments. Several years later, 2 failed rounds of Clomid, 1 failed round of Letrozol, I gave up. I couldn't handle the rejection whenever I took a pregnancy test. More than that, I started feeling less of a wife and woman. Here I was, in my late-20s / early-30s, and I couldn't do what so many of my other family and friends were able to do - provide a healthy family for my husband, for us. For the next 6 years, I read books, joined online support groups, went to a fertility specialist here and there, tried many weight loss plans (more about that in a minute) and exercise programs.

About a year before being diagnosed with PCOS, I had ballooned from a weight in the 120's to the 160's / 170's. A few more years of stress and not understanding why diets and exercise programs weren't working I had gained another 30-40 pounds. Now I'm at my highest point ever - 210!! This is not where I'd like to be, especially given my 5' 1/2" frame (yes I count that half inch!). I continued to try everything - things would seem to be working for about 6 weeks, and like clockwork, I'd get sick, break a bone, or be exhausted, so I'd eventually go back off my programs and eventually I forgot the dream of becoming a mother.

That all changed (for the positive) in the Spring of 2008. After getting a sunburn at a tennis match I was watching my husband play, I finally started to have renewed hope and faith of becoming a mother one day. A sunburn brought this on again, you're asking? Yep! You see - that sunburn turned into psoriasis and eczema, which I've never suffered from in my life. And to add insult to injury, it was on my face and it wasn't healing, no matter what the dermatologist gave me. It would clear up for a few weeks, and as soon as I would stop the medicine (following instructions), it would pop right back up within a few days or so. So I started doing research.... Again.

But this time I had a whole new outlook. I was ready to finally have answers. And by this, I meant I was ready to find the underlying cause to the psoriasis, PCOS, my recurrent sinus / bronchitis infections, and the broken bones (6 in total during the past 15 years). As I started paying closer attention to my body, I realized other things that I thought was normal, but weren't normal to my friends when I'd ask them. And then I started to notice that most of my symptoms were centered around meals (either during, immediately following, or a few hours after). These were just a few of the symptoms: Being extremely tired after eating, and never having much energy (I can sleep 10 hours in a night, and still take a nap a few hours after being up).... Nose itching..... Heartburn... Congestion (I always feel like I have a cold)... Pains in my stomach after eating some foods.... Always feeling bloated... extreme headaches..... Unable to focus.... Mood swings (extreme).

While researching, I started to run by articles in magazines and on websites. I researched more. Finally after I read (and found supporting studies that are currently being performed) that an OB/GYN discovered 90% of her PCOS patients tested positive to Gluten Intolerance. I knew this had to be me. This was my connection!! It finally made sense! I went back to my fertility doctor, my nutritionist, and my primary and they all agreed that I had symptoms of Non-Celiac Gluten Intolerance. To be sure there was no other underlying medical issues, my doctors did a Thyroid test, Diabetes Panel, complete metabolic panel, and white blood count test. All those came back "within normal range". However, it was one test done by Enterolab that concluded at the end of December, that I had food interolances - and not only to Gluten. In order of sensitivity, I am intolerant to Soy, Gluten, Casein, and Yeast - with the beginning intolerance levels to Egg.

This is where this post picks up. Finally 5 months after having this diagnosis, I am having issues with this new lifestyle. I figured by writing about these experiences, I could keep myself mindful of the prize (becoming healthy, becoming pregnant naturally, having a healthy pregnancy, and finally having my family) and in the process, help any others who feel just as lost I as feel trying to navigate through this new world.

So thank you for reading this "dissertation". I know it was long, but I had to explain where I was coming from so you'd understand some of my future posts a little better. Thanks, Keri
 

The Makings of a Family | Desenvolvido por EMPORIUM DIGITAL