SIBO Warrior - Part 2

Today is day 3 on Xifaxan and Neomycin, both used to kill SIBO. The Xifaxan treats the bacterial overgrowth and the Neomyin kills the antibodies of the methane producing bacteria. I think I explained that correctly - there’s a lot to understand. This is not just IBS…

Dr Jolley, Mill Valley gastro, is wonderful! We spent 30 minutes together last week figuring out the plan - which basically consists of me taking the above antibiotics for 14 days. I will see him again after the course of meds are through and in time we will retest for SIBO.

Willie Victor, my nutritionist has me on a SIBO diet she created. I am off all grains, dairy, gluten, corn and soy. My fruits and veggies are limited but I am okay with that. There are some exceptions, at each meal I have to eat a small amount of gluten free bread, pasta, potato or rice in order to bring out the SIBO. Thirty minutes later I take the antibiotics and kill the beasts. I see Willie again mid December. She’ll keep me on the SIBO diet for a few more weeks. At that point I will transfer over to a regular GF, DF, corn and soy free diet. I can manage that especially if it means feeling good again!

Successes: I made it through my first Thanksgiving ever free of the above inflammatory foods. It was not easy passing up pie, stuffing, mashed potatoes, gravy, crackers, cheese, corn chips - but I did it! I planned ahead knowing I would have to pass on a lot of the meal. I picked up some of these https://hailmerry.com/ which was my dessert and I was happy (plus it was my first time hosting Thanksgiving and the turkey was perfect!)

Struggles: I am uncomfortable! I looked like I was 6 months pregnant yesterday, no joke, ask Jessica. I am nervous to eat in anticipation of bloating and pain. I miss pants that zip and aren’t make of cotton. But I must continue one pill at a time. More soon…

Morning Glory Bread (GF, DF)

INGREDIENTS

3 large eggs

1/3 cup pure maple syrup

1/4 cup olive oil see note

1 tablespoon fresh lemon juice

2 teaspoons orange zest

1-1/2 cups almond flour

1/2 cup tapioca flour

2 teaspoons baking powder

1/2 teaspoon baking soda

2 teaspoons ground cinnamon

1/2 teaspoon sea salt

1-1/2 cups grated carrot

1/2 cup grated apple about 1/2 an apple

1/3 cup raw walnuts chopped

2/3 cup unsweetened shredded coconut plus more for garnish

INSTRUCTIONS

Preheat the oven to 375 degrees F and oil or spray a loaf pan.

Add the first 11 ingredients (eggs through salt) to a blender and blend until smooth. Stir in the remaining ingredients until the batter is well-combined.

Transfer the batter to the prepared loaf pan and bake on the center rack of the oven for 30 to 40 minutes, or until bread is golden-brown and firm in the center. Turn off the oven and allow the bread to sit in the hot oven for 5 more minutes. (note: If desired, sprinkle some shredded coconut and sunflower seeds on top of the bread during the last 5 to 10 minutes of baking for garnish.)

Remove the bread from the oven and allow it to cool 1 hour before cutting. When ready to cut, run a knife along the edge of the bread and turn it out onto a cutting board. Cut thick slices and enjoy!

Paleo Pumpkin Cheesecake (GF, DF)

Crust:

3 cups raw walnuts*

10 medjool dates pitted

3 Tbsp coconut oil softened or melted

1/2 tsp ground cinnamon

1/4 tsp sea salt

Pumpkin Cheesecake Filling:

2 cups raw cashews soaked 3 hours

2/3 cup full-fat canned coconut milk

1/3 cup coconut oil melted

1 cup pureed pumpkin

1/2 cup pure maple syrup

2 Tbsp lemon juice **

2 tsp pure vanilla extract

2 tsp fresh ginger peeled and grated

1 tsp pumpkin pie spice

1 tsp ground cinnamon to taste

1/2 tsp sea salt to taste

Instructions:

1. Soak the cashews for at least 3 hours (up to overnight).

2. Line an 8-inch spring form pie pan with parchment paper.

3. Add the ingredients for the crust to a food processor or blender and pulse until it is well-combined and forms a sticky dough.

4. Transfer the crust mixture to the parchment-lined pan and press it into an even layer. Stick the pan in the freezer while you prepare the pumpkin filling.

5. Drain the cashews and add them to a high-powered blender along with the remaining ingredients for the filling. Blend until super smooth and creamy. Taste the filling mixture for flavor and add more cinnamon, pure maple syrup, and/or sea salt to taste.

6. Pour the filling over the pie crust and spread into an even layer. Refrigerate pie at least 3 hours (note: you can also freeze the pie for 2 hours to get it to set up nicely and make it easier for transport. Thaw in the refrigerator for at least 3 hours or at room temperature for 2 hours before serving).

7. Cut pie into slices and serve with a dollop of coconut milk whipped cream on top.

Recipe found on https://www.theroastedroot.net/

SIBO Warrior - part 1

Let me guess, you’re like “what the hell is SIBO?” right? That’s what I said when I recently found out I tested positive for methane and carbon gas residing in my small intestines causing bacterial overgrowth. Funny side note: people with severe SIBO lose weight and ultimately cannot gain weight because they are malnourished. I, of course, get the not serve kind that makes you gain weight- and impossible to lose a pound and keep it off. My grandfather would call this Sod’s law, it’s the British version of Murphy’s law…like of course I get the version of SIBO that makes me bigger!

I think it’s been a resident for 3 years - at least that’s when the symptoms began. I didn’t give the changes much attention and managed the slow but steady increase in my body shape and the pain in my stomach and other weird bathroom stuff I’ll spare you from. I kept thinking with my background and profession that I could figure it out on my own. The breaking point was hitting 164 lbs, a gain of 24 lbs. Wille Victor to the rescue!

Willie is the founder and nutrition consultant of Essentials for Health (in Corte Madera.) She is guiding me through this process and I can’t say enough good things about her! http://essentialsforhealth.info/

I have an appointment with a gastro doc in Mill Valley (Dr. Jolley) that Willie works with this week. I cannot wait to begin the antibiotics (xifaxan) and hopefully be on the other side of this. The more I read about SIBO the scarier it is. There’s a school of thought that SIBO is just the symptom to an underlying cause . One culprit can be mold which we have in our current rental. Oh, let the journey begin…

I decided to document this experience and hopefully it will help some of you out there struggling too.

PS Another great personal SIBO journey: https://siboslayer.wordpress.com/

"No Cook" Granola Bars

INGREDIENTS

2 1/2 cups GF old-fashioned rolled oats, divided

1/3 cup chia seeds

1/3 cup xylitol

1/2 cup raw coconut oil

1/2 cup creamy sunflower butter

1 teaspoon vanilla

1/2 teaspoon cinnamon Pinch sea salt

1/4 cup raw cashews

2 tablespoons unsweetened shredded coconut

1 tablespoon raw sunflower seeds

1 tablespoon sesame seeds

DIRECTIONS

Place 1/2 cup of the oats, the chia seeds, and the xylitol in a blender, and grind to a fine powder. Transfer to a food processor and add the next 5 ingredients (coconut oil through salt). Process until smooth. Scrape down the sides of the food processor. Add the rest of the oats, the cashews, coconut, sunflower seeds, and sesame seeds.

Pulse until nicely combined, but still chunky (about 7 quick pulses), scraping down the sides as needed. Line an 8-inch square pan with parchment paper, crisscrossing two pieces and leaving the edges hanging over the sides of the pan. Press the granola mixture firmly into the lined pan, and chill until firm (about 4 hours). Cut into bars, and store in the fridge.

Beefy Butternutty Chili

I've heard great things about The Fast Metabolism Diet created by Haylie Pomroy. I don't like the word diet so I refer to it as The Fast Metabolism Program :) It was a New York Times best seller with millions of copies sold. Of all the diets I've experimented with this one is worth trying! 

Women's Health said..."The Fast Metabolism Diet is a strategic 28-day plan to nurture the body back to health. It uses targeted nutrients at strategic times to evoke a metabolic change in a body that's stuck or has become sluggish at burning fat. It incorporates healthy whole foods and all of the food groups but in a way that rotates between rest and restoration and rebuild and burn cycles. It celebrates food. The recipes are delicious and decadent. It is based on the science that pleasure stimulates the metabolism and that the body needs more, not less, for true repair."

This recipe can be eaten 5 days out of the week and it's DELICIOUS!

Beef Chili with Butternut Squash

Prep Time: 30 minutes Cook Time: 30 minutes Total Time: 1 hour Yield: Serves 8, Phases 1 and 3

Ingredients

• 1 tablespoon chili powder
• 1 tablespoon cumin
• 2 teaspoons dried oregano
• 1 teaspoon pumpkin pie spice
• 2 teaspoons sea salt
• Freshly ground black pepper
• 3 tablespoons olive oil (Phase 3 only -- Phase 1, use broth)
• 1 cup finely chopped white onion
• 1 cup seeded and chopped red bell pepper
• 3 tablespoons tomato paste
• 3 cloves garlic, minced
• 1/4 teaspoon cayenne pepper (or 1/2 teaspoon, if you like things spicier)
• 2 pounds lean ground beef
• 3 cups beef broth
• 1 1/2-pound butternut squash, peeled, seeded, and cut into 1/2-inch cubes

Instructions

1. In a small bowl, combine the chili powder, cumin, oregano, pumpkin pie spice, salt, and a few grinds of black pepper.
2. In a large pot over medium heat, add the olive oil (or a couple of tablespoons of broth for Phase 1), onions, bell peppers, tomato paste, garlic, cayenne, and half of the seasoning. Stir and cook until everything turns a dark reddish brown, about 10 minutes. Add the ground beef and sprinkle over the remaining seasoning. Stir and cook until the beef is browned, and then add the 3 cups of broth and the squash. Raise the heat until it comes to a boil, and then lower to a simmer. Cover and cook until the squash is tender, about 30 minutes.

Cauliflower and Cashew Soup (V, DF, GF)

This soup is mild-blowingly good and so easy to make. Sub bone broth for vegetable broth to make this a more nourishing meal (bone broth would no longer make this a vegan meal). 

• 2 tablespoons extra virgin avocado oil
• 2 cloves garlic minced garlic 
• 2 cups thinly sliced leeks (white parts only)
• 1 teaspoon Celtic sea salt, plus more to taste
• 1 large head cauliflower, chopped
• 7 cups vegetable broth
• 1/4 cup raw unsalted cashews or 1/4 cup slivered almonds
• chopped chives, to serve

1. In a large saucepan, heat the oil over medium heat and sauté the garlic, leeks, and 1/4 teaspoon of salt for about 3 minutes, until the vegetables are soft. Add the cauliflower and sauté for another minute.
2. Add the vegetable broth, increase the heat to high, and bring to a boil. Reduce the heat to medium and simmer for 20 to 30 minutes, until the cauliflower is tender.
3. Remove the saucepan from the heat and allow the soup to cool slightly; stir in the nuts.
4. Pour the soup into your blender in batches and blast on high for about 1 minute, until smooth and creamy. 
5. Garnish with either chopped chives or grated nutmeg.

Cream of Coconut Tomato Soup

INGREDIENTS - I recommend organic

• 2 Tbsp coconut oil
• 1 large sweet onion or 2 small, roughly chopped
• 2 carrots, chopped in large chunks
• 4 cloves of garlic, chopped
• 2.5 lbs tomatoes ,chopped
• 2 Tbsp tomato paste
• 3 cups stock or better yet, bone broth!  [beef, chicken or veg]
• ¾ cup coconut cream
• ½ Tbsp salt & freshly ground pepper to taste

INSTRUCTIONS

Start by chopping the onion, carrot and garlic. Heat a large pot over medium heat. Add the coconut oil and let it melt. Add the chopped onion, carrot and garlic. Let the onions get really soft by sautéing for 10 minutes. In the meantime, chop the tomatoes. Add tomatoes, paste and stock to the pot. Bring to a boil. Reduce heat, cover and cook on low for at least 30 minutes.

Let the soup cool enough to handle it, then transfer to a blender to blend. A food mill or immersion blender would work too. Add the soup back the pot. Stir in the coconut cream. Top with more cream, cilantro, basil or crushed plantain chips.

NOTES

Feeling super lazy? Use 40 oz of ORGANIC canned tomatoes instead of fresh! Grass-fed half and half instead of coconut cream would work too. Add protein to make it a balanced meal. A big salad with hard boiled eggs or grilled salmon would be perfect.

Tomatoes are rich in the antioxidant lycopene. This nutritional powerhouse is great for the heart, bones and is effective against certain cancers – most notably, prostate cancer. Other nutrients coming through for the win: Vitamin C & K, biotin, copper and potassium.

Cooked tomatoes are actually way better for you than raw ones. The heat makes the lycopene more bioavailable in the body, meaning it’s absorbed and utilized better. Yes, ketchup has health benefits. No, it’s still not healthy.

If you buy heirloom tomatoes, you can actually use the seeds to grow new heirloom tomatoes. How cool is that? If you like to put food on your face, tomatoes make a great cleanser because of their acid content. Mash one up with an avocado and you’ve got yourself a toning face mask.

from http://thenutritionaddiction.com

Sweet and Crunchy Quinoa Salad

Ingredients:

• 1 cup quinoa, rinsed
• 1 medium sweet potato, peeled and cut into ½ inch cubes
• 3 tablespoons extra virgin olive oil, divided
• 1/3 cup pine nuts
• 4 tsp. apple cider vinegar
• 1/4 tsp. salt
• 1/4 tsp. ground black pepper
• 1/2 tsp. ground cumin
• 1/2 tsp. cinnamon
• 4 scallions, sliced

Directions:

1. Preheat oven to 400ºF.
2. Place the quinoa into a small saucepan and add 2 cups of water. Bring to a boil and then simmer for 15 minutes, or until the water is evaporated. Turn off the heat and let quinoa sit covered for at least one hour.
3. Place the sweet potato cubes into a roasting pan and toss with 1/2 tablespoon of the olive oil. Bake for 25 minutes, or until you can just pierce the cubes with a fork. Set aside.
4. Place the pine nuts into a small pan over medium heat until lightly toasted, stirring often. Set aside.
5. In a small bowl, place the remaining three tablespoons olive oil, vinegar, salt, pepper, cumin and cinnamon. Whisk well.
6. When the quinoa is dry, use a whisk to break apart the seeds and place into a large bowl. Add half the vinaigrette and mix with the whisk. Add more to taste, depending on how wet you like your quinoa.
7. Add the sweet potatoes, pine nuts, and scallions and mix gently. Serve at room temperature.

Kale Marinade

As I’m sure you’ve heard, kale is a superfood. It has more iron per gram than red meat. But kale can be very hard to chew because it’s so fibrous. Behold the most amazing marinade over raw kale: Ani Phyo’s Sunflower Thyme Marinade. Ani’s marinade softens the kale and is so flavorful, you’ll forget how good it is for you.

Ani Phyo’s Sunflower Thyme Marinade
2 T thyme
1 clove garlic
1 cup extra virgin olive oil
1/2 cup sunflower seeds soaked an hour or more and then drained
1 T apple cider vinegar
1 t sea salt
2 T lemon juice

Blend all ingredients until smooth. Marinade will keep for 3-4 days and makes enough for a few salads.