Food Allergy Elimination Diet

If you or your physician suspect that you might have a food allergy you can follow these basic guidelines to best determine the food that is the culprit.

Symptoms of food allergies can be insidious or immediate and include symptoms such as: skin rashes, dermatitis, eczema, psoriasis, seborrheic dermatitis, irritable bowel syndrome, fatigue, suppressed immune system, autoimmunity, rheumatoid arthritis, depression, brain fog, neurological symptoms and much more.

Because 70% of our immune system surrounds our gut in the form of GALT (Gut Associated Lymphatic Tissue) it only makes sense that food allergies and intolerances easily place a burden on our immune system.

Blood testing for food allergies may be helpful for children or patients that are unable to follow this regimented of a diet such as those with a history of eating disorders. However, blood testing for allergies is truly only 60-70% accurate.

The immune system creates either IgA or IgE responses to food. IgE reactions are immediate and typically result in anaphylactic shock whereas IgA allergies are insidious and most patients only notice improvement once the food has been eliminated for at least four days. Food allergy testing only identifies foods that create these IgA or IgE immunological responses; and not those that an individual is intolerant to. Lactose intolerance for instance is a classic example of a food like milk causing a problem such as diarrhea without the presence of allergy.

The gold standard for determining food allergies/intolerances is therefore the Elimination Diet. Be sure to follow the specific diet prescribed to you by your physician.

As with any health care suggestions given here be sure to check with your physician before attempting a food allergy elimination diet. Those with history of eating disorders whether active or dormant for instance are not candidates for this regimented of a diet. If you are suffering from any chronic health complaints you absolutely should not attempt this on your own and should be under the supervision of a licensed health care provider.

To identify foods that may be causing some or all of your symptoms. During the elimination period, foods that commonly cause symptoms are completely eliminated from the diet for one to two weeks. After your symptoms improve, foods are added back one at a time to determine which foods provoke symptoms. The following is a basic template used by many health care providers and may need to be modified to suit your specific needs.

FOODS YOU MAY EAT:

Cereals:Hot: cream of rice, quinoa cereal (Quinoa Flakes).
Dry: puffed rice, puffed millet

Grains: Rice: no wild rice but all kinds of other rice including rice products such as pasta (Brands: Pastariso, Lundberg), plain rice cakes, rice bread without yeast (Brand:Energy), mochi (found frozen or fresh in Asian stores), buckwheat (kasha), millet, quinoa (a quick cooking grain), amaranth, and teff

Flours: Rice, millet, quinoa, amaranth, teff, bean flours, and tapioca

Fruit: All fruits except citrus fruits (oranges, lemons, limes and grapefruit)

Protein: Meat: lamb and wild game meats such as venison
Beans/legumes: all beans and legumes, except soy and peanuts. Check labels of canned beans, dips and soups for sweeteners, spices and additives (Brand: Taste Adventure dried refried beans and split pea soup). Do not eat canned beans with chemical additives (EDTA)

Vegetables: All vegetables except tomatoes, eggplant, peppers, potatoes, and corn

Nuts/Seeds: All nuts and seeds except peanuts

Oils/fats: All oils except peanut oil, corn oil and soybean oil

Sweeteners: Maple syrup (pure) and brown rice syrup

Beverages: Water (plain, mineral or sparkling), rice milk (plain or vanilla – check labels for ingredients, gums are allowed but barley malt or corn syrup are not allowed), all fruit juices except citrus juices are allowed and all herbal teas are allowed

Condiments: All condiments are allowed except for chocolate, tomato products (catsup), pepper products (Tabasco, hot peppers), and vinegars that contain malt or other ingredients requiring elimination. Black pepper is allowed. Check all condiments to make sure that the ingredients are allowed.

Elimination Diet Guidelines

1. Do not eat any food that you suspect is causing symptoms even if it is on the list of acceptable foods.

2. Use only those foods allowed unless you check with your health practitioner. READ LABELS! “Flour” usually means wheat flour, “vegetable oil” may mean corn oil or soybean oil, casein and whey are dairy products, and potato and soy flour is in some gluten free foods.

3. Withdrawal symptoms may occur during the first few days or week on the diet. Some or all of your symptoms may increase temporarily. You also may experience symptoms that you do not usually experience. The symptoms usually subside within 10 days. The following may help you feel better: drinking at least 8 glasses of water a day, buffered vitamin C, baths with Epsom salts or baking soda, naps and mild exercise such as walking.

4. The elimination diet may be followed for up to 4 weeks. When you have had 5 days in a row, without symptoms or your symptoms have decreased you are ready to challenge.

5. If no improvement occurs in 4 weeks, then the food substances were probably not the cause of your problem and you can gradually return to a normal diet.

HOW TO CHALLENGE

Start: Begin challenging when you have been on the elimination diet for at least 2 weeks and when you have had at least 5 days in a row without symptoms or at least your symptoms have decreased.

Challenge: Challenge one food or food group at a time, eating the recommended amount of food for 3 days in a row. For instance if you are challenging dairy you should have a glass of milk three times a day for three days. Try to use the purest form of the food possible. Cream of wheat is a better choice than bread when testing wheat for instance in order to ensure that the problem is the wheat in the bread and not the yeast or any other additives.

Stop: If symptoms occur, stop the challenge. Do not start the next challenge until you have had 1 full day free of symptoms.

When you challenge, keep a record of both your physical and behavioral symptoms.

Be patient, reactions can take up to 48 hours to begin. If you hurry your challenges, you are likely to end up getting confused and having to start again. If a reaction is doubtful, wait until the end of the challenge period and repeat the challenge to confirm a reaction.

Food Challenges: When challenging individual foods, eat one serving three times a day along with the elimination diet foods. Challenge for at least three days.

Occasionally some patients will have severe “anaphylactic” reactions to a food they are challenging. If you experience extreme symtpoms such as shortness of breath, sensation of your airway closing, swollen tongue or lips, redness or swelling of your entire body, or any other symptoms of an urgent nature do not hesitate to call 911. These symptoms can come on quite suddenly and it is better to be safe than sorry.

Meal Planning
Breakfast Ideas
• Mochi with cashew butter, peeled pear or apple
• Rice toast with cashew butter, pear
• Rice cereal and rice milk
• Rice pudding with soy milk

Lunch and Dinner Ideas
• Lamb, rice and green beans
• Lentil soup and rice crackers
• Cabbage soup and rice bread toast
• Beans and rice, lettuce salad
• Rice cakes with cashew butter, celery sticks
• Lamb, cabbage and rice soup
• Lettuce salad with cashews, celery, shallots and mung bean sprouts
• Rice pasta with parsley and green beans
• Bean soup and rice cakes
• Split pea soup and rice bread toast

Helpful Hints:
Eat as much as you want.
Add cold pressed oil to vegetables and rice for flavor and calories.
Read a good book (not a cookbook!)

RECIPES

Combination Cereals

Hearty Morning Cereal
1/2 cup amaranth
1/2 cup millet
1/2 cup teff
1/4 cup cashews

Sweet Rice Cereal
1 cup brown rice
1 cup sweet brown rice

Cashew Millet Cereal
1 cup millet
1 cup brown rice
1 cup cashews

Millet and Quinoa Cereal
1 1/2 cup millet
1 cup amaranth or quinoa

Place all grains and nuts in a fine strainer; rinse and drain. Toast grains in one of two ways:

Oven toasting:
Preheat oven to 350? F. Spread grains on a cookie sheet and toast in oven until they give off a nutty aroma (12-15 minutes).

Skillet toasting:
Place washed grains in a large skillet on burner and toast on medium heat, stirring constantly, until grains give off a nutty aroma (5 – 8 minutes).

Let toasted grains cool and store in sealed container. You can toast a big batch of several different grains at one time and store them in separate jars.
For the best nutrition, grind grains just prior to using in a small electric grinder or food processor. Once a grain is ground it begins to lose nutritional value within 24 to 48 hours. Store the whole toasted grains in labeled, sealed containers and grind the amount you need before cooking.

To cook ground grains into cereal use 1/3-cup ground cereal and 1 cup water per person. Combine cereal and water in a pot; bring to a boil. Reduce heat to low and simmer, covered, for 10-12 minutes. Using a flame-tamer or heat deflector on the burner while simmering the cereal helps prevent scorching or sticking.

Top plain cooked cereal with a little fruit sauce topping.

Amaranth Breakfast Cereal
1 cup amaranth
2 cups water
1 pear, peeled and chopped

In a small saucepan, bring the amaranth, water and pear to a boil. Lower heat to simmer, and cook for 20-30 minutes, or until all water has been absorbed. Garnish cereal with maple syrup, vanilla or rice milk.

Rice Waffles
2 cups rice flour
4 tsp. baking powder
2 cups rice milk
3 tbsp. safflower oil

Sift the dry ingredients together. Add the milk and oil gradually, stirring the mixture constantly until smooth. Bake in a hot oiled waffle iron. Serves 4

Rice Pancakes
1/2 cup ground cashews
1 1/2-Cup amaranth, quinoa or rice flours 1 1/4-cup water
1 tsp. baking powder 2 tbsp. oil

Combine dry ingredients, mix well. Combine liquid ingredients in small bowl, mix well. Stir into dry ingredients. Cook pancakes on preheated, un-greased, non-stick griddle or fry pan. When bubbly and brown, turn. As batter thickens, add water, a tablespoon at a time to keep cakes thin.

Minestra
1 head cabbage, chopped
3-4 cloves garlic
2 tbsp. sunflower oil
16 oz can white beans, drained

In a large pot, steam cabbage with a small amount of water. Cook until soft. Remove cooked cabbage from pot and add oil and garlic. Sauté garlic for 2-3 minutes. Add the cabbage back to the pot with enough water to cover the cabbage by 1 inch. Add bean to cabbage and let cook for 30 minutes on low heat. Add salt to taste.

Nutty Drizzle (serve over grain, vegetables or pasta)
1/4 cup cashew butter
1/3 cup water

Place all ingredients in a small saucepan on low heat. Stir with a whisk until mixture is smooth and warm. Serve over your favorite grain, vegetables or pasta.

Quinoa Pilaf
1 cup quinoa
1/2 cup red lentils
1/4 cup chopped parsley
3 cups water

Combine all ingredients in a medium saucepan on high heat. When quinoa comes to a boil, lower heat to simmer and cook for 20 minutes. Fluff with a fork. Option: This mixture can be eaten warm as is or cold as a salad with added chopped vegetables.

Lentil Stew (6 servings)
1 lamb leg bone or 4 oz lamb blade steak, trimmed of fat and chopped (optional)
2 tsp. canola oil
1/2 green cabbage, chopped
6 cloves garlic, coarsely chopped
2 cups green lentils, washed and checked for stones
chopped parsley

Heat canola oil in large saucepan over medium-high heat. Add lamb bone or steak (optional). Sauté until brown on all sides. Add cabbage and garlic. Sauté until soft and just beginning to brown. Add lentils and water. Bring to a boil. Turn heat to low and simmer with a lid on until lentils and lamb are very tender, 1-2 hours. After cooking, add parsley to taste.

Falafel
3-4 cups cooked garbanzo beans
5 cloves minced garlic
1 cup parsley
2-3 tbsp. safflower oil
3-4 tbsp. water
1 tsp. cashew butter
garbanzo bean flour

Mix all ingredients in food processor except the flour. When smooth, add flour until a thick batter/thin dough consistency is reached. Fry in oil in skillet until browned/crisp on both sides. Top with tofu dressing.

Black Bean Garlic Stir Fry
4 cloves garlic, minced
chopped vegetables (cabbage, scallions, leeks, celery, green beans)
chives and parsley, to taste
2 cups cooked black beans
4 cups cooked rice

Sauté garlic in a wok or large skillet. Add chopped vegetables and sauté until soft. Add chives and parsley and black beans and cook until heated thoroughly. Serve over rice.

Bean Dip
2 shallots
1/2 cup chopped leeks
2 cloves garlic, minced
16 oz cooked beans (Garbanzo, black, kidney or white)
1 tbsp. cashew butter
3 tbsp. chopped fresh parsley
1 tbsp. oil

In a small skillet, heat oil on medium heat. Add leeks, shallots and garlic. Sauté for 5-10 minutes or until leeks are soft. While vegetables cook, add remaining ingredients to a food processor. When vegetables are cooked, add to bean mixture in food processor. Process until all ingredients are well mixed and texture is creamy. Allow to cool before eating.

Split Peas and Rice (serves 4)
3 tbsp. oil 2 cups brown rice
1 leek chopped 6 cups water
1 clove garlic minced 1 cup yellow split peas
2 tsp. chopped chives
2 tsp. chopped parsley

In a large heavy pot, heat 3 tbs. oil and sauté leeks, garlic, chives and parsley until leeks are tender. Stir in rice and cook for 5 minutes or until rice begins to turn white. Add water and bring to a boil. Reduce heat and cook covered for 20 minutes. Add split peas to the cooking rice and cook 30 minutes more.

Split Pea Delight
1/4 cup dried green split peas
1/4 carrot, sliced
1 1/4 cups water

Wash peas and scrub carrot. Put peas, carrot, and water in a small pan; bring to a boil. Reduce heat and simmer, covered, for 20-30 minutes. Puree in a blender.

Bean Salad
2 cups cooked beans (lentils, black, kidney, chick peas)
1/2 cup celery, chopped
1/2 cup parsley, chopped
2 shallots chopped
2 cloves garlic, minced
1-2 tbsp. oil

Combine the beans and chopped vegetables in a large bowl and toss until well mixed. Add oil and salt to taste and mix until beans and vegetables are evenly coated.

Rice Pasta and Vegetables
1 package rice pasta cooked according to package directions
2 leeks, chopped
3 shallots, chopped
2-3 cloves of garlic, minced
2 tbsp. fresh parsley, chopped
2 tbsp. fresh chives, chopped or 2 tsp. dried
2 tbsp. safflower oil

Heat oil in a skillet over medium heat. Add leeks, shallots and garlic and sauté for 5-7 minutes until leeks are soft. Add fresh parsley and chives and cook 1 minute longer. Remove vegetables from heat. Add rice pasta to vegetables, mix well. Add salt to taste.

Rice Salad
4 cups cooked brown rice
1 cup celery
2 tbsp. fresh chives
1 cup chopped red cabbage
1 cup chopped parsley
1/3 cup cashews
2 tbsp. oil

Toss brown rice with chopped vegetables and cashew nuts until evenly mixed. Add oil and salt to taste. Optional: add 1/2 cup to 1 cup canned beans or lentils.

Rice Pudding
* this recipe can be made with cooked leftover rice or uncooked rice
1 cup cooked rice
1 cup rice milk
1 tsp. vanilla

Place cooked rice in a pan with the rice milk. Heat on medium heat until most or all of the rice milk has been absorbed. Remove pan from heat. Add vanilla. If consistency is too hard, add more rice milk and return to stove.

To make this recipe with uncooked rice, add I cup uncooked rice with 2 cups rice milk and 1 cup water. Cook like ordinary rice. When rice is cooked, add vanilla.

Millet and Pears
1 cup millet
2 cup water or rice milk
1 pear, peeled and chopped

In a pan, bring millet, water and pear to a boil over high heat. Lower heat to simmer and cook for 30 minutes. remove from stove top. Mix well. If desired, add some rice milk for a creamier texture.

Fruit Sauce
Use 1 cup water per 1/4 cup cut-up pear or apple. Peel and slice the fruit. Place cut-up fruit and water in a pot; bring to a boil. Reduce heat and simmer until the fruit is tender and water has cooked off (about 15 minutes). Puree in a blender.

If you are in need of support while on a food elimination diet feel free to leave your questions or challenges in the comments section. If you have a favorite tip or recipe for those on this diet please attach it as well for all to enjoy!

Just a note: Next month we’ll be focusing on food allergies – so stay tuned!

~Dr. Nicole Sundene

Read more articles on allergies

References: Food Allergies and Food Intolerances

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How Clean Teeth Improve Immune Function

By Dr. P., Piero D.D.S.

Cleaning your teeth helps keep your immune system healthy.

Respiratory infections can be caught at any time of the year.

The standard advice for the prevention of these sicknesses is to wash your hands and keep your immune system healthy by eating properly and exercising regularly.

Washing your hands is one way of keeping the hundreds of different bacteria and viruses from getting into your system.

Individuals with lower immune systems are more susceptible to infections, since your immune system helps to defend the body, if and when a virus slips in.

In addition to the standard advice, a less publicized approach to healthy living and avoiding a respiratory infection is to keep your teeth clean. Here’s why:

• There are 400-500 species of bacteria that live in your mouth. Viruses can use bacteria as “factories” to grow and multiply. If a virus makes its way into your mouth (usually from touching your hands to your mouth or biting your nails), the fewer bacteria in your mouth, the less likely the virus will grow.

• Periodontal disease is caused by plaque producing bacteria. The body in defense of the periodontal disease releases cytokines. These cytokines trigger your blood-making organs to constantly fight or defend themselves, thus weakening the body’s immune system to fight other infections.

• Periodontal disease is a potential contributing factor for respiratory diseases, according to the American Academy of Periodontology.

The bacteria that cause periodontal disease and are taxing your immune system are breeding right now in the perfect environment of your mouth. They love the cozy, moist, dark, warm and acidic ecosystem, which is constantly being fed by carbohydrates. The areas between the teeth are particularly good breeding grounds because the damaging bacteria thrive in the absence of oxygen.

The bacteria grow rapidly – actually doubling their count every hour. There are more bacteria in your mouth than people on the planet Earth. The excrement or bi-product of the bacteria is what forms the sticky film that is a constant challenge to remove and what is called plaque.

Symptoms of periodontal infection are often not noticeable until the disease is advanced. Some of the symptoms include: bad breath that will not go away, red or swollen gums, tender or bleeding gums, loose teeth, or sensitive teeth.

A dentist can diagnose the disease in the early stages, prior to individuals realizing they have it. Because 85% of the population have some degree of periodontal disease, it is extremely important to get regular dental check ups. Professional cleanings at a dental office are recommended every six months. Periodontal disease is the most widespread disease on earth.

Visiting a dentist is only one half of the prevention equation. Daily home care is as important. Periodontal disease is prevented by thoroughly cleaning your teeth, requiring the removal of the resilient bacteria. A toothbrush does a good job in removing the bacteria from the high spots, but unfortunately, not in between teeth.

In addition, most conscientious individuals who try to do a “better” job at cleaning their teeth, end up with toothbrush abrasion. This ridge between the tooth and gum line expose the root. The area then is sensitive to hot, cold, sweets and acids, and requires composites that must be repeatedly replaced.

Flossing is important both in the prevention and the control of periodontal disease according to the American Dental Association (ADA). Because it is a laborious task to floss, most people don’t. The ADA reported that only about 5% of the population actually flosses.

In addition, only 18 – 35% of the plaque between teeth is removed when one does floss, according to The Journal of Clinical Periodontology. Flossing can also move the contagious periodontal disease from an infected site to an uninfected site. Although oral irrigators are meant to replace flossing, they can’t cut through plaque’s sticky biofilm since they only use water.

Once afflicted, periodontal disease is controlled by a disciplined and meticulous oral cleaning regimen, both at the dental office and at home. Professional treatment may require below the gum line scraping, three-month check ups instead of the traditional six-month, and a prescription oral rinse.

Oral health is critical to total health. There is evidence that point to a link between periodontal disease and Chronic Obstructive Pulmonary Disease (COPD), among which is emphysema and chronic bronchitis. Sixteen million Americans suffer from COPD and it is the 6th leading cause of mortality in the US. Studies published in the Journal of Periodontology found that patients with periodontal disease have a 1.5x greater risk of COPD.

The American Academy of Periodontology reported that, “Bacteria that grow in the oral cavity can be aspirated into the lung to cause respiratory diseases such as pneumonia, especially in people with periodontal disease.” The bacteria that are multiplying in the mouth are not only being used as factories for the viruses but are also being breathed into the susceptible lungs.

The U.S. Department of Health and Human Services suggests that there are over 1 billion respiratory infections each year in the US. Avoid illness – wash your hands, keep them out of your mouth, eat healthy, exercise AND clean your teeth.

Dr. P., Piero D.D.S. is a practicing dentist and inventor of Dental Air Force – a home dental cleaning system that replaces both tooth brushing and flossing by using air, water and all natural cleaner. He can be reached at 616-399-8511, info@dentalairforce.com or visit www.dentalairforce.com

Related reading:

Mercury Filling Removal: Detox Support

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Fish Oil vs Flax Oil? The Great Debate

One of the greatest flaws in the Standard American Diet (SAD) is a lack of omega-3 fatty acids.

Repleting this deficiency typically improves memory and mental functioning as well as corrects a gamut of other annoying health problems.

The reason for this is that these essential oils are necessary for proper brain functioning, immune function, hormonal balance and skin integrity as they are the necessary building blocks for the cellular membrane of every single cell in our body. Wow just ONE thing for all SIXTY TRILLION cells in your body!

This must be pretty important then… Read more

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Astragalus for Immune Support

I love the herb Atragalus membranceus because it is a wonderful immune system “shield” for the winter months.

Avoiding sick people at home, the work place, and social functions is nearly impossible during the winter months so protecting yourself with proper hand washing, and ensuring that your immune system is properly “winterized” is an easy enough thing to do.

Although these sick individuals should do us all a favor and stay home, they still for whatever reason valiantly roll in to the work place, exposing us all to the latest cough, cold or flu.

Be sure to use the root of this plant.

You can take this in capsule or tincture form, or a simple tea can be made by simmering 1 heaping tablespoon or ½ stick of the dry root per 8 oz cup of water for about 15 minutes. Astragalus tea can be added to soups, or cooked in to brown rice for an edible immune system treat. Read more

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Immune Support Diet

The single, most important thing that we can do to support our immunity and prevent disease is to eat a balanced, whole foods diet. For most people, this means eating more fruits, vegetables, beans, nuts and whole grains.

These foods contain literally thousands of named and unnamed compounds that influence the composition of all of our body’s cells and enhance cell-to-cell communication. Some of these compounds reduce inflammation and some detoxify the body. Other compounds make it easier for nutrients to pass in and out of cells, while still others activate the enzymes that block uncontrolled cell division (as in cancer cells).

Most of these foods are also great sources of compounds called “antioxidants” that protect our cells from attack by neutralizing harmful molecules called free radicals that have been implicated in causing cancer, heart disease, stroke, and other ills.

Of course, many factors contribute to the development of these ills, including poor eating habits, but it is now believed that a high-fat, high-calorie diet is as harmful as smoking is, in the development of cancer, triggering up to 75% of colorectal and 50% of breast cancer cases. Numerous studies have now made clear that the more fruits and vegetables you consume, the lower your risk of disease will be. Eating the minimum of five servings of fruits and vegetables daily can lower your cancer risk by 20%. Eating more than five servings will benefit you more still.

It is believed that nutrients are better absorbed from food than from pills and that foods work synergistically—their health benefits being greater when eaten together than when the foods are eaten separately. Perhaps supplements can never replicate the benefits of a healthful, varied diet. Of course, absorption of any nutrients depends first upon good digestion.

AN IMMUNE-BOOSTING EATING PLAN*

*Note: The following 7-day menu plan is intended to strengthen the immune system and is not designed to be hypoallergenic. It may contain foods to which some individuals have food allergies, intolerances or sensitivities and, in those cases, those foods should be avoided. (For example, individuals with gluten (gliadin) intolerance should avoid wheat, spelt, rye, triticale, oats, barley and kamut. Individuals with Herpes simplex should routinely avoid peanuts, nuts, seeds, chocolate, wheat germ, granola and coconut. During active outbreaks, many other foods such as whole grains, legumes, sprouts, carob, vegetables with edible seeds and citrus fruits should also be avoided.)

This diet should be modified to meet your personal dietary needs. See your clinician for further information regarding nutrition and your individual medical condition.

Day 1

Breakfast

• Phyto-Cocktail: Place in a blender 2 cups frozen blueberries, 1 cup silken tofu, 1 cup calcium enriched soy milk or nonfat milk, 1 tablespoon honey, 1 tablespoon ground flaxseed, ¼ teaspoon grated lemon zest. Puree.

Lunch

• Broccoli-Stuffed Baked Potato: In a small nonstick skillet heat 1 teaspoon olive oil. Add 1/8 teaspoon red pepper flakes. Cook for 1 minute. Add 1-1/2 cups broccoli and ½ cup chicken broth, cover. Simmer until tender-crisp. Cut 1 baked potato in half lengthwise. Scoop out pulp, leaving skin intact. Mash and combine with broccoli mixture, ¼ cup plain nonfat yogurt and 2 teaspoons grated Parmesan. Refill skins. Bake 30 minutes at 350 F.

• Crunchy Salad: In a medium bowl, combine 1 cup cauliflower florets, ¼ cup grape tomatoes, 2 tablespoons diced red bell pepper, 1 tablespoon finely chopped cilantro and 1 scallion. Add 1 tablespoon lemon juice mixed with 2 teaspoons olive oil. Salt to taste.
• One cup Vegetable Juice

Snacks

• 1 orange
• 1 ounce dark chocolate

Dinner

• Fish in Wine Sauce: Place a 5-ounce mackerel or tuna fillet on a 12-inch piece of foil. Top with 1 tomato, chopped; 1 red pepper, sliced; 1 tablespoon white wine; 2 teaspoons fresh tarragon, chopped. Season with salt and pepper. Top with a lemon slice. Fold the foil into a pouch to enclose the fish. Bake at 475 F for 10 minutes or until the fish flakes easily.

Dessert

• Strawberry Shortcake: Top 1 piece angel food cake with ½ cup nonfat yogurt, flavored with 1 teaspoon vanilla extract and 1 tablespoon honey, and ½ cup sliced strawberries.
• One cup calcium-enriched soy milk, rice milk, nut milk or nonfat milk

Day 2

Breakfast

• French Toast: In a blender, puree ¼ cup silken tofu and combine with ¼ cup calcium-enriched vanilla soy milk or nonfat milk. Add 1/8 teaspoon ground cinnamon and 1/8 teaspoon ginger. Heat a nonstick skillet coated with cooking spray over medium-high heat. Dip 2 pieces whole-grain bread in mixture, soaking both sides. Cook in skillet until browned on both sides, about 5 minutes. Drizzle with honey.

• One whole orange or ½ cup orange juice

Lunch

• Tuna-Tofu Caesar Salad: Make dressing by pureeing ¼ cup silken tofu, 2 teaspoons red wine vinegar, 1 teaspoon olive oil, 1 tablespoon water, ¼ teaspoon Worcestershire sauce, ¼ teaspoon Dijon mustard and ¼ teaspoon anchovy paste. Toss with salad consisting of 2 cups torn romaine lettuce leaves and 4 ounces canned, water-packed tuna, drained; 1 tomato, sliced; ¼ cup red onion, thinly sliced; ¼ cup cucumber, sliced; and ¼ cup croutons

Snacks

• 2 cups cubed watermelon
• 1 ounce raw cashew nuts

Dinner

• Shiitake Chicken: In a medium nonstick skillet coated with cooking spray, brown 4 ounces of boneless, skinless chicken breast, cut into 1-inch strips, seasoned with salt and pepper. Add 1 cup sliced fresh shiitake mushrooms, ¼ teaspoon dried thyme, 2 teaspoons olive oil and a pinch of salt. Stir, browning for 5 minutes. Add 2 tablespoons red wine to skillet. Simmer 2-3 minutes.
• Steamed ½ acorn squash, sprinkled with 1/8 teaspoon ground cinnamon

Dessert

• 1 cup flavored nonfat yogurt with 1 ounce raisins

Day 3

Breakfast

• 1 cup tomato juice
• 1 whole wheat bagel, toasted, drizzled with ½ teaspoon olive oil and topped with tomato slices
• ½ cup nonfat yogurt with 1 tablespoon walnuts and ¼ cup diced papaya

Lunch

• Gazpacho: In a food processor or blender, finely chop 1 scallion, ½ red bell pepper, ¼ cucumber, 1 teaspoon minced basil, and 1 teaspoon snipped dill. Mix with 2 cups spicy vegetable juice, 1 teaspoon olive oil, and 1 tablespoon red wine vinegar.
• 1 piece crusty whole-grain bread topped with 1 tablespoon goat cheese

Snacks

• Cherries Jubilee: In a blender, puree 1 cup frozen cherries, 1 cup calcium-enriched vanilla soy milk, 1 tablespoon honey, and 1/8 teaspoon cinnamon. Blend until smooth.
• 1 pink grapefruit
• 1 cup green tea

Dinner

• Lemon-Garlic Grilled Salmon: Combine 1 tablespoon soy sauce, 1 tablespoon olive oil, 2 teaspoons fresh minced ginger, 1 teaspoon chopped garlic, and ½ teaspoon grated lemon zest. Marinate a 5-ounce salmon fillet in this mixture for 30 minutes. Grill until fish flakes easily.

Dessert

• Sweet Potato Delight: Cut 1 baked sweet potato in half lengthwise. Top with 2 tablespoons walnuts, 2 tablespoons mini marshmallows, and 1 tablespoon semi-sweet chocolate chips. Broil 6 inches from heat, until marshmallows are golden brown.

Day 4

Breakfast

• Top 1 cup nonfat yogurt with ½ cup sliced strawberries, ¼ cup diced kiwi, and 2 tablespoons bran.
• 1 cup green teaLunch
• Sardine Sandwich: Combine 2 tablespoons nonfat sour cream, 1 tablespoon Dijon mustard, 1 teaspoon snipped dill, and ¼ teaspoon grated lemon zest. Spread mixture on two pieces pumpernickel bread and top with 2 tomato slices, 2 slices red onion, and 4 cucumber slices. Top each half with 3 canned sardines.
• Watercress Salad: Combine 2 teaspoons olive oil, 2 teaspoons orange juice, 1 teaspoon mustard, and a ½ teaspoon honey. Toss with 2 cups watercress.

Snacks

• 1 ounce dark chocolate
• 1 cup green tea

Dinner

• Tuna with Corn Salsa: Combine ½ cup frozen corn kernels, thawed; ½ cup canned black beans, drained; and ¼ cup roasted red peppers, chopped. Add 1 teaspoon orange juice, 1 teaspoon olive oil, and 1 teaspoon chopped cilantro. Season 5 ounces of fresh tuna with salt and pepper. Grill or broil 4 inches from heat for 6-8 minutes. Top with corn salsa.
• Spinach Salad: Combine 2 teaspoons chopped onion, 1 tablespoon olive oil, 2 teaspoons balsamic vinegar, and 1/8 teaspoon poppy seeds. Toss with 2 cups torn spinach leaves.

Dessert

• Old-Fashioned Baked Apple: Place 1 Granny Smith apple, cored, in a small baking dish. Fill hole with 2 tablespoons raisins, 1 tablespoon chopped walnuts, and 1/8 teaspoon cinnamon. Pour 1 tablespoon orange juice in bottom of baking dish. Cover. Bake at 350 F until tender. Top with nonfat vanilla yogurt.

Day 5

Breakfast

• 1-1/2 cups wheat bran flakes topped with ¼ cup raisins and 1 cup calcium-enriched soy milk, rice milk, nut milk or nonfat milk
• 1 cup cubed cantaloupe

Lunch

• Shrimp Salad Pita: Combine 5 ounces cooked shrimp, chopped, with 1 tablespoon mayonnaise, 2 tablespoons diced celery, ½ teaspoon snipped dill, ¼ teaspoon grated lemon zest, and 1/8 teaspoon chopped garlic. Fill 1 whole-wheat pita with shrimp salad mixture and 1 cup watercress.

Snacks

• 1-1/2 cups frozen red grapes
• 1 cup green tea

Dinner

• Pork with Carmelized Onions: In a nonstick skilled coated lightly with olive oil, brown 4 ounces boneless pork loin (one inch thick) seasoned with salt and pepper, then remove. In same skillet, cook 2 medium onions, sliced, and ½ teaspoon thyme in 2 teaspoons olive oil over medium-low heat until golden brown, about 20 minutes. Increase heat to
medium; add pork, 2 tablespoons balsamic vinegar, and 2 tablespoons chicken broth. Cover. Cook 8-10 minutes.
• Savory Pumpkin Puree: In a small saucepan, mix ½ cup canned pumpkin puree, 1 tablespoon chicken broth, 2 teaspoons honey or sugar, 1/8 teaspoon cinnamon, and 1/8 teaspoon grated fresh ginger. Cook, stirring, 5 minutes.
• Cheesy Cauliflower: Steam 2 cups cauliflower florets until tender. In a medium bowl, toss cauliflower with 1 tablespoon grated Parmesan cheese, 1 teaspoon olive oil, ¼ teaspoon grated lemon zest, a pinch of salt, and a pinch of cayenne.

Dessert

• Peanut Butter and Honey Crunch: Stir 2 tablespoons of peanut butter in 1 cup nonfat yogurt. Sprinkle with sunflower seeds. Drizzle with honey.

Day 6

Breakfast

• Honey Raisin Oatmeal: Cook 1 cup oatmeal in 2 cups nonfat soy milk, rice milk, nut milk or nonfat milk. Mix in ¼ teaspoon cinnamon and 2 tablespoons raisins.
• 1 cup green tea

Lunch

• Salmon-Chickpea Salad: Crumble 4 ounces cooked salmon over 1-1/2 cups baby greens and ½ cup cooked chickpeas. Toss with ½ tomato, diced; ¼ red onion, diced; and ½ teaspoon chopped fresh mint. Toss again with 1 teaspoon olive oil and 1 teaspoon cider vinegar.

Snacks

• 1 cup baby carrots dipped in 2 tablespoons low-fat blue cheese dressing
• 1 apple

Dinner

• Garlicky Pesto Pasta: In a blender, finely grind 1 teaspoon pine nuts and a pinch of salt. Add ¼ cup packed basil leaves, ¼ cup packed parsley leaves, and 1 clove garlic, peeled. Blend well. Add 1 tablespoon olive oil and process until smooth. Add 2 teaspoons grated Parmesan. Blend well. Toss with 1-1/2 cups cooked, warm whole wheat or high protein (lentil) pasta.
• Pepper-Tomato Salsa: In a large bowl, combine 1 cup diced red, yellow, or orange bell peppers; ½ tomato, seeded and diced; ½ tablespoon lemon juice, ½ tablespoon chopped fresh green chilies, ½ tablespoon minced cilantro, 1 teaspoon minced onion, and ½ tablespoon balsamic vinegar. Let stand one hour.
• 1 cup red wine or sparkling grape juice

Dessert

• Tropical Sundae: Top 1 cup diced mango with a dollop of nonfat yogurt, flavored with 1 teaspoon vanilla extract and 1 tablespoon honey. Sprinkle with 2 teaspoons chocolate chips and 2 teaspoons crushed walnuts.

Day 7

Breakfast

• Top 1 whole grain frozen waffle with ¼ cup blueberries and ¼ cup sliced strawberries. Sprinkle with cinnamon.
• 1 cup unsweetened grapefruit juice

Lunch

• Pepper-Garlic Pizza: Drizzle one 5-inch whole grain prepared pizza crust with ½ teaspoon olive oil. Spread ½ cup seasoned tomato sauce over crust. Top with ½ cup sliced red or yellow bell pepper, 2 tablespoons chopped onion, ¼ teaspoon minced garlic, 1/8 teaspoon dried basil, 1/8 teaspoon dried oregano, and ¼ cup shredded part-skin mozzarella cheese. Bake in 350 F oven until cheese bubbles.
• 1 whole orange or ½ cup orange juice

Snacks

• Banana S’More: In a microwave-safe bowl, cover 2 graham crackers with 1 sliced banana. Top with 2 tablespoons mini-marshmallows and microwave on high for 30-second intervals until marshmallows begin to melt. Drizzle with 1 tablespoon chocolate syrup or sauce.
• 1 cup calcium-enriched soy milk, rice milk, nut milk or nonfat milk

Dinner

• Lentils with Couscous: In a medium saucepan over medium-high heat, combine 1 cup cooked red lentils with ½ teaspoon olive oil, ½ teaspoon minced fresh garlic, 1/8 teaspoon turmeric, ¼ teaspoon grated lemon zest, 1 tablespoon chopped onion, and 1 tablespoon chopped celery. Heat through and toss with 1-1/2 cups cooked couscous.
• 1 cup chopped broccoli, steamed with 1 teaspoon lemon zest and 1 clove garlic, peeled and sliced

Dessert

• Fruit and Yogurt Parfait: In a small glass, alternate ½ cup nonfat yogurt (flavored with 1 teaspoon vanilla extract and 1 tablespoon honey) with ¼ cup sliced kiwi and ¼ cup diced pears. Top with a dollop of nonfat yogurt and 1 tablespoon slivered almonds.

Resources
Cavanaugh, Christopher (Editor-in-Chief). Strengthen Your Immune System. 2001. The Reader’s Digest Association, Pleasantville, NY.

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Immune Support Breakfast

This is intended to be used to strengthen the Immune System and is not designed to be hypoallergenic. Modify as needed for your personal dietary needs.

4 cups Rolled Grains

Begin by using the following proportions, adjust as necessary: 2 cups rolled oats (flakes); use 4 cups if other grains are unavailable. 2 cups other rolled grains; i.e. rye, barley, and/or rolled rice flakes.

2 cups Oat Bran

1/2 cup Fresh/Dried Fruit/Seeds
Raisins, dates, blueberries, etc. (unsulphered only)

1 cup Sunflower Seeds and/or Pumpkin seeds (can be ground)

1 cup Nuts
Begin with walnuts and almonds

1 cup Lecithin Granules

1 cup Ground Flax Seed

1 cup Milk Thistle (Silybum Marianum Seeds)

1/2 cup Chia Seeds (Optional)

Spices Try coriander, fennel, and/or turmeric. Begin with 1 tsp. of each. Experiment with ginger, cinnamon and other herbs/spices.

• Grind flax seeds and milk thistle seeds (available at health food stores) in a coffee grinder, blender, or meat grinder. Next, combine all ingredients and keep in refrigerator.
• Soak for 30 minutes or longer before eating (i.e. overnight). Use water, nutmilk, rice milk, apple juice, etc.
• To make almond milk, blend 1/2 cup almonds with 2 cups water in a blender.

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Immune Support With Nutrition

Everyone needs good nutrition. Each system in our bodies requires many nutrients. Some nutrients our bodies require are energy, vitamins, minerals, and protein. You might ask, “What is the immune system and why should I think of it when I choose to eat?”

The immune system is a network of organs and cells throughout the body. The parts of the system work with each other to keep you healthy. They protect the body against germs and dust in the air. The immune system does its work through networks of chemical reactions. The system works best when all of the required nutrients are present. When the immune system can work at its best, you feel your best.

All the energy and nutrients the immune system needs are found in whole foods. Today in the U.S., processed foods are used to save time, increase shelf life, and decrease spoilage. Processing destroys vitamins and breaks down fiber. The nutrient value is not as great as that of a whole food. Making meals from scratch can help to improve our well-being and prevent illness.

Today there are many features of the way we live that can weaken our immune system. Smog and chemicals can damage parts of the network that are the immune system, causing the whole system to work more slowly or not as well. In the diet, too much sugar, alcohol, or fat, can do the same. It is a system that needs more care at certain times in life than at others. Stress, aging, or surgery can make the immune system less able to prevent infectious disease in infants, those 65 and older, and hospitalized or immunosuppressed patients.

One job of the immune system is to find and destroy cancer cells before a tumor causes damage or spreads. To help the immune system one can limit contact with cancer causing compounds. Burned food such as meat charred over a grill is a source of such compounds. Instead of throwing steaks on the grill the next time you want an easy meal to cook, try this baked fish. You prepare it in the oven. Thirty minutes later it’s ready. It’s quick and easy and also lower in fat than steak is. Too much fat in the diet is believed to increase the risk of some cancers.

TOMATO CROWN FISH

1 ½ cups water
2 Tbs lemon juice
1 lb cod fillets
slightly less than 1/8 teaspoon pepper
½ small green pepper, finely chopped
2 Tbs finely chopped onion
1/3 cup dry bread crumbs
½ tsp. Basil
1 Tbs canola oil
1 large or 1 ½ medium tomato, sliced 1/8 to ¼ inch thick.

Preheat over to 350 degrees F. Add lemon juice to water and pour over fish. Let it stand 30 minutes. Drain the fillets and place in an oiled baking dish. Sprinkled with pepper and chopped onion and bell pepper. Place the tomato slices over the top. Blend the bread crumbs, basil, and oil. Spread this seasoned crumb mixture evenly over the tomatoes.
Bake 25 minutes, until the fish is firm and flakes easily with a fork.
Yields 4 servings. Serve with a large salad of tossed leafy greens, and brown rice, corn on the cob, or boiled potatoes. Leftover portions make a tasty cold lunch the next day.
Adapted from: Jane Brody’s Nutrition Book by Jane Brody.

Speaking of fat, margarine is not a good substitute for butter. It is oil, which has been partially saturated. It is exposed to hydrogen gas at high pressure and extreme heat. In the process, the structure of some of the fats is changed in a way the body can’t use. You may have heard of trans-fatty acids. These fats don’t fit into compounds vital to many functions. Some of these compounds serve as relay links between cells of the immune system. You can make a spread that is half butter and half oil. It has the soft texture of margarine, the flavor of butter, and only one-half the saturated fat of butter. If less processed oil (cold pressed) is used, it also provides some Vitamin E which is found in vegetable oils and not in animal fat.
To assure that there is a Vitamin E content, a Vitamin E capsule could be opened and added to the oil as you make this spread. The lecithin granules in the recipe are available in health food stores.

BUTTER SPREAD

½ cup canola or safflower oil
½ cup (1/4 pound) softened butter
1 Tbs nonfat milk
1/8 tsp. soy lecithin granules
1 Tbs water
¼ tsp. salt (optional)

Blend together the equal parts oil and softened butter until smooth. This much alone can be the final product, stored in the refrigerator. The remaining ingredients are blended in to help the spread stay firm a little longer when left at room temperature, as during a meal. The salt is entirely optional and only for taste.
Adapted from The New Laurel’s Kitchen by Laurel Robertson.

Each day immune cells use the Vitamin A, B-complex, folate, C and E, carotenes and flavonoids, and the minerals zinc, copper, and selenium. Meat is the best source of zinc. The rest of these nutrients are in fruits and vegetables. It’s best to get nutrients by eating a variety of fresh, whole foods before taking supplements. Why? you might ask. Food has so many things we have only just discovered. We are learning more about all the different components of food each day. There are likely many things in food we don’t know about that may work together with the nutrients we have discovered.

Cabbage is high in Vitamin C and folate, and many people love coleslaw. The recipe below has much less fat than coleslaw often does. With apple, raisins, carrot, and almonds, it has sweetness, iron, Vitamins B6 and B1, copper, Vitamin A, beta carotene, Vitamin E, and zinc. Flavonoids are in the inside pulpy part of bell peppers.

COLORFUL COLESLAW

2 cups green cabbage, shredded
2 cups red cabbage, shredded
½ cup carrot, diced
½ cup celery, diced
½ cup red or green bell pepper, diced
½ cup apple or pear, chopped
½ cup cucumber, peeled and diced
sliced radishes (optional)
¼ cup finely chopped green onions
(optional: raisins, grapes, or slivered almonds)
3 Tbs cider vinegar
1 Tbs Dijon mustard
½ Tbs soy sauce or tamari
1 tsp. Honey
dried parsley to taste
¼ tsp. caraway seeds
¼ tsp. celery seeds
1 Tbs canola oil

Combine the vegetables in a large bowl. In a small bowl, mix the vinegar, mustard, soy sauce, and honey. Toss the parsley into the vegetables and pour the dressing over. Sprinkle caraway and celery seeds on top. Toss all together to mix well. Chill for 2 hours so all flavors are nicely blended. Serves 6.
Adapted from Doctor McDougall’s Health-Enhancing Recipe Book by Mary McDougall.
Are you looking for a savory change from rice? Something quick and easy? Below is a tasty way to cook turnips and rutabagas that may surprise you. Turnips and rutabagas are both high in Vitamin C and belong to the group of cruciferous vegetables, which has been linked with a lower risk of cancer. Compared with white rice, this dish provides more of Vitamins A, B6, folate, B1 and B2.

ROASTED TURNIPS AND RUTABAGAS

1 head garlic
2 lb turnips and rutabagas (total)
4 to 6 shallots, peeled
2 Tbs vegetable oil (suggested: olive or canola)
Salt and black pepper to taste

Preheat oven to 375 degrees F. Break the garlic head into individual cloves. They can be roasted in the skins and easily slip out after. Peel and cut the turnips and rutabagas so the pieces are close to the same size, roughly 1 ¼ inches thick. Leave the shallots whole. Put all the vegetables except the garlic into a roasting pan. If there is no crowding a Pyrex 9”x13” dish works fine. Toss with the oil to coat all the pieces. Add 1 tsp. dried rosemary or thyme, crushed, or 2 tsp. fresh, and salt, and toss. Pepper is not added until after the roasting because its bitterness becomes stronger when cooked for this length of time. Roast 30 minutes, then turn the heat up to 425 degrees and add the garlic. Continue roasting 20 minutes more. Season with pepper and serve hot or at room temperature. Serves 4.
Adapted from Cook’s Illustrated, January/February 1994.

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Enhancing Your Vitality

Fatigue, frequent infections, and chronic, conditions, (such as asthma, allergies, skin conditions, headaches, arthritis, heart disease, and cancer) are common occurrences in our culture. If you are experiencing these or other adverse health conditions, your health care provider can work up a health plan specific to your case after taking a complete case history and doing any appropriate physical exam and lab tests. Whether or not you are experiencing any of these, there are measures you can take on your own to treat or prevent ailments, which decrease your vitality. By doing so, you can enhance your sense of well-being and freedom from disease.

DIET
While your nutritionist/dietitian can make a specific dietary plan based on your particular case, some general healthful guidelines are as follows:

• Eat Whole Foods, Especially of Plant Origin Whole foods are excellent sources of nutrients as they occur in nature. This is also a good way to increase fiber intake. Fiber allows normal elimination of waste products through the colon, causing decreased absorption of toxins. Fiber can also bind cholesterol and breakdown products of intestinal bacteria, hastening their departure from the body.
• Eat Fresh Vegetables and Fruits Besides providing fiber as discussed above; these foods are good sources of vitamins and minerals, which are required for enzyme reactions and overall health. They are also sources of carotenes and bioflavonoids, which scavenge free radicals, preventing tissue damage, inflammation, cancer, migraines, arthritis, vascular disease, etc.
• Drink lots of water 2 liters (64 oz) of water per day keeps cells hydrated and speeds up the removal of waste products from the body.
• Avoid Sugar Sugar depresses the immune system and competes with Vitamin C for uptake by white blood cells.
• Avoid Processed Foods Between the food additives and the decreased nutrients, they not only provide inferior nutrition, but may also have damaging effects.
• Avoid Foods to Which You Suspect You Are Allergic In addition to creating mucus, drowsiness, gas, etc., it is clearly compromising to the body to be repeatedly exposed to substances it can’t tolerate. In addition, these foods can cause asthma, eczema, arthritis, migraines, and other chronic conditions as well as susceptibility to acute infections.

LIFESTYLE:
Avoid Caffeine: Caffeine causes increased secretion of adrenaline and cortisol (stress hormones) from the adrenal glands, which suppresses the immune system. Coffee also irritates the digestive system, causing food to move through more quickly and decreasing nutrient absorption.

Stress Reduction: Living with less stress not only feels better, but there are concrete explanations for its effect on overall health. Stress decreases the body’s ability to fight infections. Stress also impairs digestion. Life is meant to be fulfilling and enjoyable. Yet it is so common in our culture to feel overwhelmed by life situations. If stress is a major part of your life and you feel you have no options, consult an emotional and/or occupational counselor. Living with an unpleasant situation can not only decrease your happiness, but can impair your overall health, contributing to conditions as serious as high blood pressure, heart disease, ulcers, etc. Conversely, laughter and enjoyment increase immunity as well as well-being.

Avoid Alcohol: Alcohol suppresses immune function. In addition, in order to detoxify the body of alcohol, it places quite a load on the liver, impairing its ability to participate in its other functions, including energy production.

Avoid Tobacco: Tobacco not only damages the tissue of the respiratory system with which it comes in contact, but it also creates free radicals which damage tissue elsewhere, especially blood vessels, allowing the buildup of cholesterol plaque, causing the condition called atherosclerosis, or hardening/narrowing of the arteries. The cancer causing agents in tobacco increases the risk of cervical cancer. Smoking also depresses the immune system and causes Vitamin C deficiency. It is a source of carbon monoxide, a toxin to the body.

EXERCISE:
Exercise increases respiration and circulation. Thus, more oxygen and nutrients are delivered to the tissue and waste products are removed more quickly. Exercise also relieves stress and enhances well-being. Note: For many patients, it may be advisable to consult one’s health care provider for guidance in designing an exercise program if not already accustomed to exercise.

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