Archive for the ‘Elimination Diet’ Category
A Plant-Based Diet
We agree with food writer Michael Pollan when he said, “Eat food. Not too much. Mostly plants.” While most folks think of summer as the time for grilling meat, we’re pretty jazzed on the abundance of warm-weather veggies currently coming out of our farmers’ fields. To highlight these seasonal offerings, we’ve compiled a list of our favorite recipes from Austin-based food blogger, Jeanine Donofrio of Love and Lemons.
- 1 small head romaine lettuce, chopped
- ½ cup halved cherry tomatoes
- 1 small cucumber, thinly sliced
- 1 medium zucchini, spiralized or peeled into ribbons
- 1 ear of corn, grilled, kernels sliced off cobb
- 1 avocado, pitted and diced
- 12 to 14 ounces extra-firm tofu, patted dry and cubed
- ½ cup coconut “bacon” (recipe below)
- 1½ cups unsweetened coconut flakes
- 1½ tablespoons tamari
- scant 1 tablespoon maple syrup
- ½ teaspoon smoked paprika
- 1 cup raw cashews, soaked in water 3 to 4 hours, preferably overnight, drained and rinsed
- ½ to ¾ cups fresh water
- 2 tablespoons fresh lemon juice
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ¼ to ½ teaspoon sea salt
- In a blender, combine the cashews, ½ cup water, lemon juice, onion powder, garlic powder and ¼ teaspoon of sea salt. Blend until creamy, adding more water if necessary. Taste and season with additional salt as needed. Chill until ready to use.
- Preheat the oven to 350°F and line a baking sheet with parchment paper. Place the coconut flakes along with the tamari, maple syrup and smoked paprika on the pan and toss gently to coat. Spread in a thin layer on the pan and bake until dark golden brown and slightly crispy, about 10 minutes.
- Increase the oven temperature to 400°F and line a baking sheet with parchment paper. Place the tofu cubes on the pan and toss with a drizzle of olive oil and generous pinches of salt. Bake for 15 to 17 minutes or until golden brown around the edges.
- In a serving bowl, assemble the salad with the romaine, cherry tomatoes, cucumber, zucchini, corn, avocado and tofu. Top with the coconut “bacon” and serve with the dressing on the side. Store any extra dressing in a sealed container in the fridge.
- 1 small Japanese eggplant, chopped into 1-inch pieces
- 1 cup chopped summer squash (yellow, pattypan, or zucchini)
- 1 red bell pepper, deseeded and sliced into 1-inch pieces
- 1 cup cherry tomatoes, sliced
- drizzle of extra-virgin olive oil
- 6 corn or flour tortillas
- 1 cup cooked black beans, drained and rinsed
- ½ avocado, diced
- handful of cilantro
- 1 serrano pepper, sliced (optional)
- crumbled cotija cheese (optional)
- sea salt and freshly ground black pepper
- ⅓ cup store-bought or homemade tomatillo salsa
- ¼ cup pepitas
- ½ avocado
- handful of spinach
- 2 tbsp olive oil
- squeezes of lime, to taste
- sea salt and freshly ground black pepper
- Preheat the oven to 400° F and line a baking sheet with parchment paper. Place the chopped eggplant, squash, red pepper and tomatoes onto the baking sheet. Drizzle with olive oil and pinches of salt and pepper and roast until golden brown around the edges 25-30 minutes.
- Meanwhile, make your sauce. In a food processor, blend together the tomatillo salsa, pepitas, avocado, spinach, olive oil, lime juice and pinches of salt and pepper, to taste. Chill until ready to use.
- Assemble the tacos with the black beans, roasted vegetables, diced avocado, cilantro, serrano, cotija (if using), and a generous scoop of the avocado tomatillo sauce. Serve with extra sauce on the side.
- Store extra sauce in the fridge for 2 to 3 days.
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon yellow mustard
- salt & pepper
- 2 large portobello mushrooms, sliced into 4 long slices each
- ½ cup red onion
- ½ cup chopped tomatoes
- squeeze of lime
- 1 serrano pepper, thinly sliced
- salt & pepper
- yellow mustard
- 4-5 hot dog buns
- optional: ketchup on the side
- optional: 1 serrano pepper, thinly sliced
- In a small bowl, mix together the chopped red onion and sliced tomatoes. Add a squeeze of lime, salt and pepper. Stir and set aside.
- Preheat your grill or grill pan. In another small bowl, mix the marinade ingredients together (olive oil, balsamic, mustard, salt & pepper), and brush onto the portobello slices until they’re coated.
- (Note: If you’re making the macaroni salad, make it now and grill your mushrooms last).
- Grill mushroom strips on each side until grill marks form and mushrooms are tender and juicy (about 3-4 minutes per side). Place 2 mushroom slices into each hot dog bun. Top liberally with onion & tomatoes, some serrano slices, and a swirl of mustard.
- ½ cup walnuts
- 3-4 tablespoons brown sugar
- 1 teaspoon cinnamon
- tiny pinch of salt
- 2 tablespoons cold butter (I use vegan earth balance)
- a few teaspoons flour*, if necessary for the crumble
- 4-6 peaches
- ice cream (I used coconut, use what you like)
- Make the crumble by crushing the walnuts together with the brown sugar, cinnamon and salt. I did this in a plastic bag using a wooden kitchen mallet, a rolling pin would also work. Add the butter and, using your hands, crumble it into the mix until just combined. If it’s too moist and not crumbly, add a bit of flour.
- Slice your peaches and grill for a few minutes on each side.
- Serve the peaches with some of the crumble and a scoop if ice cream.
I’ve made it through 21 days on my elimination diet! Starting on February 1st, I started the The Myers Way 21-day cleanse. For the month of February I eliminated a variety of high-allergen foods from my diet, resetting my body in order to assess how I react to certain foods. That means starting today I can slowly start reintroducing these foods back into my diet.
While I’m excited about the idea of eating some chocolate and maybe a slice of bread (or two, or three…) a part of me just wants to stick with the diet I’ve been on for the past 21 days. I feel incredible. I haven’t had coffee in over a month (I weaned myself off of that early, in preparation), and I don’t feel like I need it.
I have more energy in the morning, and I’m sure I annoy my sister as I push her out the door on our daily walk. I’ve been challenged in my cooking, and seeing as I don’t eat meat, I have had to get creative with my meals. I’ve perfected large batches of vegan black bean salad, roasted root vegetables, brown rice nori rolls and warm quinoa breakfast cereal (check out the recipe below!)
If following The Myers Way means clear skin, more energy and weight loss, count me in. For those of you hesitant to commit to the challenge, I encourage you to look into The Myers Way. Dr. Myers and her nutritionist Brianne are helpful, knowledgable and leave you thinking, “yeah, I can do this.” Having their support is encouraging, and when you have questions or concerns, they’re there for you.
Consider committing to a cleanse or elimination diet. It’s worth it, I promise.
Quinoa Breakfast Cereal
From: Eat Move Live
- 1 cup quinoa
- 1 cup unsweetened almond milk
- 1 cup water
- 1 tsp ground cinnamon
- 1/3 cup unsweetened dried cranberries or dried blueberries
Rinse the quinoa. Combine the quinoa, almond milk, water, cinnamon and dried blueberries in a large pot over medium heat. Cook, stirring, until the mixture comes to a simmer. Cover, reduce the heat to low and cook the quinoa until the liquid has been absorbed, 10-15 minutes. Stir in the remaining ingredients and let the cereal rest for 5 minutes. Serve warm.
You can also top it with ¼ cup chopped nuts. Pecans or almonds are a tasty choice. You can also sprinkle in some ground flax seed to get your daily dose of omega-3s. Enjoy!
Diving head first into a cleanse or elimination diet can be overwhelming. Luckily, by doing a guided cleanse, like The Myers Way (TMW), you have the help and support of a nutritionist. After being on The Myers Way for over a week, I had a few questions for Brianne Herman, Austin UltraHealth’s nutritionist.
Why exactly do people feel side effects (headaches, lethargy, etc.)
I like to think of it like spring cleaning. When we start sweeping under the rugs, scrubbing the bathroom counters and cleaning out the closets things tend to get messier before they get better. While cleansing, your body goes through a detox process just like your house. Detox symptoms such as headaches and low energy are signs that your body is eliminating toxins. You may even be experiencing some withdrawal symptoms from the toxic foods like, caffeine or sugar, or even from the inflammatory foods that you feel addicted to like cheese or bread! To lessen uncomfortable withdrawal symptoms you can gradually wean off caffeinated beverages likes coffee or tea. Your body is readjusting to using whole foods as natural energy rather than supplementing with caffeine for artificial energy. When it comes to sugar and the inflammatory foods it’s best to cut them out all at once as you push through and look forward to feeling great. In a few days people notice they are feeling better than they did before starting the food-based cleanse and the detox was more than worth it!
What are your suggestions for people with specialty diets?
If you are on a specialty diet The Myers Way can be personalized for your needs/preferences. Vegetables are the foundation of any healthy diet so enjoy your fill of bright colors, crunch and flavor. The Myers Way can be easily modified to accommodate for special diets including Paleo and Vegan and in some cases is even suggested. While browsing the approved foods and recipes skip over any foods you do not choose to include and make nutritionally equivalent substitutions. If you are eating Paleo it is still very important to consume your leafy greens and choose lean, preferably organic meats. If you are eating Vegan also consume mostly veggies and don’t go overboard on starchy grains and beans. The Myers Way is a great foundation for anyone, with any special diet.
What are your tips for keeping the diet interesting?
#1 Keep eating the foods you love just make substitutions. If you love a certain stir fry with red peppers just substitute with sweet potatoes, zucchini or parsnips. Use new flavors for sauces such as almond butter, tahini or coconut milk. Make your favorite salads with a mashed avocado and drizzled with olive oil and lemon instead of reaching for the balsamic vinaigrette.
#2 Try a new recipe each week. We have over 60 recipes in the eBook that are delicious and easy. Find one that appeals to you on a day that you are not rushed to cook. Enjoy making a new dish and expanding your recipe catalog.
#3 Go out with your friends. Just because you are eating differently doesn’t mean you have to stay at home when your family and friends are going out. Look at the menu in advance to find foods that are close to TMW that you can modify – OR don’t look at the menu at all and just ask the server to bring you some grilled meat with seasonal veggies or a fresh salad topped with grilled chicken and olive oil and lemon on the side. Enjoy sparking water with lemon for some fun fizz during great conversation.
# 4 Find a friend to join you on The Myers Way. Anything is easier and more fun with support and accountability. We find that people are typically most successful with The Myers Way when they have someone to partner with. Recommend The Myers Way Guided Cleanse to a local friend for grocery shopping dates, potlucks, accountability and tips.
What is the biggest challenge that clients face? What’s the solution?
The biggest challenge for most people is getting started. Changing your diet can be very overwhelming at first but I find that once people get started they get the hang of it pretty well. A lot of people find The Myers Way Guided Cleanse very helpful for the personalized sessions so we can find practical solutions together to overcome their unique barriers.
I have been drinking smoothies for breakfast everyday, is that something you recommend? What are other good breakfast options?
That’s great! Smoothies can be an easy no-brainer in the morning. Be sure to include a variety of nutrients in your morning shake like fruit, veggies, protein and even healthy fats. This morning I made a green smoothie with almond milk, banana, UltraCleanse protein powder, 2 handfuls of spinach, ½ cucumber (peeled and seeded), almond butter and a few teaspoons of avocado. This winter I have enjoyed some left over sweet potato soup in the morning topped with pumpkin seeds and maybe a side of fruit. A TMW participant recently shared a link in TMW facebook community for gluten-free porridge with coconut, some seeds, walnuts, cinnamon and water that looked delicious.
As some one who already has a limited diet (vegan), what do you recommend to keep me on track?
Make sure you’re getting enough variety. With any limited diet we can sometimes get caught into eating a lot of the same foods rather than practicing variety. Focus on your non-starchy veggies at every meal and avoid having too many starchy foods, like grains. If you choose to avoid meat then I recommended using a protein powder or nut butter in your smoothie and enjoying nuts, seeds and healthy fats throughout the day!
It’s been a week since I’ve started Dr. Myers’ 21-day cleanse. Which means that 14 days from now I can start reintroducing certain foods back into my diet… woo hoo!
In the e-book Dr. Myers warned that during this first week it’s common to feel the side effects of your body purging toxins. This can result in headaches, lethargy and stomach issues. I went into this challenge with some trepidation as none of those symptoms sounded like a good time.
I was pleasantly surprised when the only effect of the cleanse has been more energy, healthier skin and fewer headaches. This isn’t guaranteed for everyone that goes on the cleanse, but I’m grateful for the positive results.
Don’t get me wrong, this is still a challenge. I miss dark chocolate something fierce and eating out has become such a challenge, that I avoid it all together. I have to be a lot more conscious about packing a lunch, as it’s no longer easy to find a quick go-to lunch option that’s accommodating of such a strict diet. Being an active, busy person it’s nice to have something that I can grab when I’m rushing out the door. This recipe not only is great for a quick snack, but it also curbs that sweet tooth craving.
If you’re intrigued by the idea of doing this 21-day cleanse, check out the details here.
Raw Energy Balls
- 1 cup raw almonds or walnuts
- 1 cup medjool dates, pitted
- ¼ cup raisins
- ¼ teaspoon cinnamon
- ¼ teaspoon ground cardamom
- ¼ cup raw almond butter
- shredded organic coconut
In a food processor fitted with the “s” blade grind the almonds until finely ground. Add the dates, raisins, and spices. Grind to a fine meal. Add the almond butter, process again until thoroughly mixed.
Form into balls and roll in shredded coconut. Store in a sealed container on the counter for up to 3 days, or refrigerate for up to a week.
When a doctor tells us they believe food is medicine, we want to hear more. We’re lucky to have Austin UltraHealth and Dr. Amy Myers in our community.
Having embarked on the 21-day cleanse myself (look for an update and a recipe tomorrow!), I am already feeling the positive effects. We wanted to offer our readers a little background on Dr. Myers, as her journey to medicine is unique and inspiring.
Check out her personal journey to health in the video below.
We’re excited to be a part of the 21-day cleanse, and if you’re curious about wanting to do the cleanse yourself, visit the Austin UltraHealth website. And for more inspiring blog posts and recipes, visit Dr. Myers’ blog.
With the New Year comes new resolutions. Many of these are based around starting the year with a healthy outlook. That may take the form of exercising every day, or improving your diet. For some of us, it’s the time of year where you may be tempted to do a detox or cleanse. We think that resetting the body is a great way to start the new year, as long as you do it in a safe and healthy way.
Luckily, we have great resources in Austin to help lead us through a health overhaul. We’re teaming up with Amy Myers from Austin UltraHealth. Dr. Myers has developed a 21-day cleanse to re-set your body and help you achieve optimal health. There are two phases in the Myers Way cleanse. The first phase is the elimination phase, removing those foods that commonly create inflammation in you body (gluten, dairy, soy, corn, sugar, caffeine, alcohol, to name a few.) The second phase involves slowly reintroducing these foods back into your diet to see if any sensitivities arise.
By removing these inflammatory foods, you’re left with a diet that is fresh and whole foods based.
Besides pressing the reset button on your health and discovering food sensitivities, there are other reasons to participate in a elimination diet. By sticking to a plan for almost a month, you’re ridding your body of toxins. People who’ve done elimination diets have vastly improved their chronic conditions such as arthritis, irritable bowel syndrome, osteoporosis, skin rashes, migraines and more.
Food is what sustains us, and finding out which foods suit your dietary needs is a crucial step in reaching your optimal health. Throwing yourself into a new diet can be daunting. Luckily, we have great resources in Austin that can help lead us through this challenge.
At in.gredients, we are here to help you through your elimination diet (if you’d like more information on the Myers way, visit their 21-day cleanse website.) We’re working on getting all those cleanse friendly foods labeled in the store, so you don’t have to wander aimlessly through the aisles looking for a grain you’ve never heard of. This is the perfect way to get you started on an elimination diet if you’re unsure of how to go about something like this on your own.
I’m so inspired by the idea, I’ll be tackling this challenge myself. Stay tuned to the blog to read more about the successes (and challenges) of dedicating a month to the Myer’s Way 21-day challenge. We’ll also be featuring a few question and answer sessions with Austin UltraHealth’s nutritionist, Brianne Herman, for all those inevitable questions that arise during a cleanse.
Happy (healthy) eating!