The Elimination Diet Part 2: What Do You Eat?

So, what do you eat on an elimination diet? First, if you typically rely on pre-made or processed foods, stop. Your life will be infinitely simpler if you eat real food, the kind that doesn’t have ingredient lists a mile long. A carrot is quite obviously dairy-free, but did you know that lactose-free milk still contains the milk proteins that can aggravate an allergic baby? Lactose is a sugar that is associated with intolerance, while allergiesare caused by milk proteins, such as casein and whey. Even dairy-free coffee creamers contain casein and therefore are unsuitable for the elimination diet. When it comes to gluten, you have to decide just how far you are going to take it. Many items, such as potato chips or rice, are technically gluten-free but may be processed in a facility with wheat products, resulting in trace amounts of gluten on your food (unless specifically marked as gluten-free). The allergenic substance in eggs is located in the whites, so technically you can safely consume the yolk. I would rather just avoid everything- if I’m working this hard to fix or diagnose an allergy, I might as well take it all the way and get it over with.

The main staples of the elimination diet, for me, are coconut milk, flax seed/meal, and brown rice. These items provide healthy fats, omega-3 fatty acids, and fiber. When made with homemade chicken stock, brown rice is super delicious and amazingly healthy, diet or no diet. Coconut milk is great for smoothies, as a substitute for cream in your coffee, and poured over cereal. Cereal, you say? Yes! I found this brand on Amazon, and while it certainly won’t win any taste contests and is pretty expensive, it’s not bad and is healthy and filling. When eaten with chocolate coconut milk, it tastes just like Cocoa Puffs!

The trick to sticking with such a strict diet is incorporating things you already like. If you head into it armed with a bunch of unfamiliar flavors and cooking techniques, you will probably give up. My three staples were already present in my regular diet, so it wasn’t a stretch to simply eat more of them.

Here is a list of some things I have been enjoying over the past two weeks (no dairy, gluten, oats, eggs, tree nuts, peanuts, or soy). The affiliate links below are to items I use and enjoy: 

• Quinoa topped with pickled carrot and homemade chili sauce
• Sausage, peppers, and onions over brown rice with gravy (chicken stock, coconut oil, arrowroot)
• Meatloaf with green beans sautéed in coconut oil and duck sauce
• Smoothies (coconut milk, frozen fruit, raw honey, protein powder)
• Gluten-free pizza crust topped with crumbled meatloaf, pickled carrots, spicy avocado mayonnaise, and hot sauce
• Sauteed broccoli, green beans, onions, peppers and garlic over rice noodles with sliced pork or shrimp and homemade Worcestershire sauce
• Sweet potato fries
• Tomato sauce over brown rice pasta and chicken
• Black beans and brown rice with salsa and hot sauce
• Gluten-free cookie mix made with coconut oil and flax seed. To replace 1 egg, soak 1 tablespoon flax meal in 3 tablespoons water for a few minutes, add mixture to recipe. (I normally would be repelled by boxed mixes. However, I wanted something sweet without spending the dough [haha] on all the special flours and whatnot, since it would really be a one-time deal.)

Here are a few more recipes from the archives. The butter can be replaced by coconut oil, olive oil, or bacon fat, and the carrot soup would be scrumptious with coconut milk:

• Carrots with ginger and shallots
• Pot Roast with Vegetables
• Spanish Black Beans and Rice
• Citrus Risotto with Curried Walnuts (Coconut cream would be delightful instead of the cream cheese)
• Indian Spiced Cream of Carrot Soup

The Whole Life Nutrition Kitchen is a wonderful resource, and you can check out my Elimination Diet Pinterest board for more information. Above all, my most important recommendation is to plan plan plan. Before you begin, make lists of all the foods in your current diet that will be eliminated, and then come up with alternatives. Make lists of foods you will be able to eat, then make more lists of the meals and snacks you can have using those ingredients. Go grocery shopping and make sure you have everything on hand, that way you won't be tempted to cheat by a bare cupboard. A good plan and many lists will make the experience smooth and simple. I am not an expert but I have done quite a bit of research, so if you have any questions please feel free to comment below or send a private message.

It has been just over two weeks, with no change in baby's eczema. :( Tomorrow I will post about reintroducing foods. 

The Elimination Diet Part 1: What is it and Why?

I am currently doing an elimination diet. No dairy, gluten, oats, eggs, tree nuts, peanuts, or soy. My EBF (exclusively breastfed) nine-month-old has been battling eczema on her face for many months; it is a constant condition, though some days are worse than others.  After trying every other solution, I am running with the idea that it is a symptom of a possible food allergy. An elimination diet does require some research, but it’s really whatever you need it to be. You must evaluate your typical diet, family history and the severity of your child’s condition. Dairy and gluten are pretty standard, as they are the top two allergens. I decided to avoid oats as I eat them practically every day, though they are not a common culprit for most. I chose not to eliminate corn (another common allergen), as it is not something I usually eat and therefore should not be the cause. It can be helpful to keep a food diary for a few weeks, noting your child’s symptoms along the way (eczema flares, excessive gassiness, colic, trouble sleeping, diaper rash, constipation, etc). Just that alone may point you to the culprit, negating the need for a drastically altered diet. 

This is a delicious carrot ginger cupcake with maple cream cheese frosting. You can not eat this on an elimination diet.

  The notion that eczema can be caused by a food allergy/sensitivity is not entirely supported by medical evidence and has not been thoroughly studied. However, a quick online search reveals a plethora of elimination diet success stories and multiple smaller scale studies in its favor, and I think that’s pretty solid evidence (and frankly, I’m willing to try anything at this point). The modern medical community tends to avoid researching conditions that have a non-pharmaceutical cure. No drugs=no profit. I am not saying that all doctors are evil, just that many of them do not have the proper training, knowledge and/or support to evaluate and treat a medical problem with non-invasive, chemical-free methods. Even my naturopath was quick to suggest supplements for my ailments instead of scrutinizing my diet, exercise, and environment. And while I love my daughter’s pediatrician, she has not even considered my diet, despite the ongoing issue of eczema and the fact that I still exclusively breastfeed. This is the time to empower ourselves to make our own informed decisions. Research, research, research! Do not take anything at face value, and do not simply agree with something because it came from a typically reliable resource. Dig deeper, find the study behind the study, read the biography of the doctor who ran the study, cross-reference it with other findings. A good example is this article I found on livestrong.com, a source I refer to often. It states that oats contain gluten, which is false. They even contradict themselves in this article. Trust no one.

::stepping down from my soapbox:: 

Another gratuitous picture of a cupcake. Because really, what else would you be thinking about?

 Personally, the elimination diet is a last resort. Here is what I have tried so far for my baby’s skin, so you can see why such a drastic step is necessary:

Extra virgin olive oil

Extra virgin coconut oil

Homemade olive oil lotion

Homemade glycerin lotion

Homemade lotion bar made of coconut oil, shea butter and olive oil

Shea butter

Glycerin

Aloe vera

Aveeno Eczema lotion

Vaseline

Cetaphil lotion

Gentle Naturals Eczema Relief

Dove soap

Dr.Bronner’s Baby Mild castile soap

Hydrocortisone (very definitely a last resort, as using steroids on my baby made me cringe)

Washing the face twice a day, once a day, every other day, and not at all

Tomorrow, I will post about what you eat on a strict elimination diet. It’s easier and tastier than you would think!

Homemade Toothpaste

We use toothpaste twice a day, every single day, for practically our whole lives (more if you’re one of those ‘brush after every meal’ types). We take so much care of our skin and body by using natural soaps and lotions, and by eating good food, it makes sense to pay closer attention to our mouths by using chemical-free toothpaste.

 

I’ll admit I was skeptical at first; homemade toothpaste seems like a big step towards Hippietown. I was concerned that it would not clean as well as commercial toothpaste and might taste funny. Also, texture is a big deal with me- chewy raisins in my mushy oatmeal? No way! Crunchy granola in my creamy yogurt? Absolutely not. Brush my teeth with slimy clay and slippery oil? Um…

Surprisingly, this homemade toothpaste feels very much like, well, toothpaste. In fact, both Patrick and I agree that it seems to clean better than the commercial kind, and leaves your whole mouth feeling fresh, not just your teeth. The texture is unique, but not really slimy or slippery. It does feel smoother than regular toothpaste, if that makes any sense. It doesn’t slip so much as slide, allowing it to cling to your teeth while brushing but is easily rinsed away.

 I’m not here to school you on all the hows and whys, but here’s a quick low-down on the ingredients:

Bentonite clay:Mildly abrasive and rich in minerals, this clay was destined for dental magic. It helps draw toxins out of the body, and its astringent nature allows it to heal and clean the mouth. This stuff is also awesome for other applications, such as bug bites, rashes, burns, blisters, or mild cuts. Just mix a bit with water to form a paste and smear it on. Letting it dry will help pull out toxins, and keeping it moist by covering it with some gauze will help hydrate and heal the skin. I am sure this will come in handy with kids running around. 

Baking soda: Strong abrasive, natural whitener, and deodorizing. 

Calcium carbonate(aff): Helps remineralize teeth and heal cavities, in conjunction with a proper healthy diet. Read this for more information on remineralization. (It blew my mind.) 

Xylitol*: ‘Natural’ sweetener that has been shown to prevent cavities. I say ‘natural’ because “industrial production starts from xylan (a hemicellulose)extracted from hardwoods or corncobs, which is hydrolyzed into xylose andcatalytically hydrogenated into xylitol.” Is it from nature? Technically, yes. But there are far too many multi-syllabic words in its formation for me to truly be comfortable with it. Also, it is obviously created in a lab, something I generally frown upon when it comes to things I put in my body. Do I use it? Yes, because I am not okay with gross salty toothpaste…yet. I hope to reduce the amount over many batches until I do not need it at all.  Do your research and decide for yourself. 

Extra virgin coconut oil*: Antibacterial and a bunch of other stuff. Coconut oil is pretty much amazing for practically everything. Check out this article for more info. 

Peppermint oil*: Aside from giving the toothpaste its signature taste and smell, it is antibacterial, anti-inflammatory (for gum issues), anti-fungal, antiseptic, astringent, and antimicrobial. Pretty great stuff. 

*If you decide to purchase these ingredients from Vitacost, it would benefit us both if you used this referral link. Once your order ships, we both will get a $10 credit. Yay!

Homemade Toothpaste 

¼ cup Bentonite Clay

1 tablespoon Baking Soda
1 tablespoon calcium carbonate
½ tablespoon Xylitol (to taste)
2 tablespoons extra virgin coconut oil, melted
30 drops peppermint oil
2-6 tablespoon hot water 

Combine the clay, baking soda, xylitol and calcium carbonate in a small bowl and mix thoroughly.

Add the coconut oil and peppermint oil and stir to combine. It won’t mix completely; just give it a few good turns of the spoon.

Add the hot water slowly, one tablespoon at a time, until the paste reaches your desired consistency. Keep in mind that the coconut oil will harden as it cools (it is liquid above 76 degrees). For the first batch, you may want to add a little water, let the mixture sit for a little while, then come back and check on the texture. Note how much water you end up needing for future batches.

Store the toothpaste in an airtight container. I put it in a little ceramic jar and use a tiny espresso spoon to spread it on my toothbrush. I wouldn't dip the brush directly in the paste as that's a fine way to spread bacteria. I find myself using a little more than I would ‘regular’ toothpaste, but it really is a matter of personal preference.

Homemade Ranch Dressing

There's nothing more satisfying than opening a well-stocked spice cabinet and inhaling its complex aroma. I love the smell, the adorable arrangement of tiny glass jars, the vibrant hues. (And yes, the OCD in me also loves the impeccable organization.) When I first began cooking from scratch, herbs and spices overwhelmed me. The myriad of possible combinations was intimidating, and I often fell prey to the predictable safety of garlic powder and dried rosemary. There were many bland soups and impossibly spicy sautes before I gained solid footing in the spice world and become confident in my ability to play around. I now tend to rely heavily on smell, sometimes holding a few jars up to my nose at once and attempting to judge their compatibility by scent.

Herbs and spices are the heart of a working whole foods kitchen. They provide flavor, color, variety and even health benefits. Without the copious amounts of salt, MSG, partially hydrogenated oils, and artificial flavors that make processed food taste so gosh darn good, we need to rely on natural enhancers. One can only eat so many plain carrots before they begin to long for salty potato chips.

Salad dressings are a wonderful way to have fun with herbs and spices, and it's practically impossible to mess them up. If they turn out a bit bland, you can simply add more flavors. If they're too intense, add more liquid (sour cream, oil, vinegar, etc) to mellow it out. Dressings can be used on salads, as a vegetable dip, a marinade for meat, or thinned out and used as a sauce. I added half a cup of this ranch dressing to a simple bechamel with fabulous results. (Totally random: spell check wanted me to change bechamel to chameleon. It made me giggle.)

This ranch dressing is a combination of a few different recipes. The spices are not obscure, but I'm pretty sure dill weed is not something most people keep around, so it's a good way to integrate a new flavor into your cabinet without breaking the bank. I make the spice combo in bulk, so all I have to do is raid the fridge and shake things up. However, I strongly suggest letting the dressing sit for a day after you make it to let the flavors meld. The dill and garlic will scream at first, but should soften to a whisper with time.

Homemade Ranch Dressing
Makes about 2 cups

1/2 cup mayonnaise
1/2 cup sour cream
1/2 cup buttermilk (add 1/2 tablespoon cider vinegar to scant 1/2 cup milk, let sit for 10 minutes)
1/2 teaspoon dried parsley
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dill weed
1/8 teaspoon kosher salt
1/8 teaspoon pepper

Combine all ingredients, whisk thoroughly. Store in an airtight container in the refrigerator for 1-2 weeks (depends on how fresh your dairy was to begin with).


This post shared over at What I Am Eating!