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Auto Immune Paleo

abc

Veteran

Without going into a lot of details, for health reasons, I am considering an Auto Immune (AI) Paleo diet. I want to see how my body reacts to specific foods and this seems like a way to find out. I have my suspicions but this would confirm once and for all what my body can process and what it can't.

Question for my fellow fabbers: Does anyone have suggestions on how to embark on this journey? I've done some research and it seems daunting. I'm overwhelmed. I've seen can and can't eat lists but cannot seem to make myself come up with a meal plan for the first week or two. Without this I fear I won't succeed.

I also live in a country other than the USA and don't have ready access to things like kale etc. I am horrible in the kitchen and am worried I might not be able to do this. I have two little ones and I don't think I can restrict their diet this far, so I am going to have to learn to coexist with non-AIP foods around. The good news is that we eat little processed foods, but the "normal" diet here includes lots of non-AIP things - very heavy on tomatoes, peppers, and of course tortillas (mostly corn but some flour, too), all of which are off limits to me for at least the first month or two.

I am pretty sure a lot of this is my own resistance - feeling sad for losing the ability to eat what I want, but look where that's gotten me (overweight and feeling sluggish with health concerns). I know what I need to do, I just need to make myself do it!

Now, if there is anyone that can point me to some simple, straightforward meal plans and shopping lists for beginning AIP I would really appreciate it. Encouragement, testimonials, stories, etc are welcome too

As always, thank you!

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37 replies

Latest reply was from abc

Aziraphale

Veteran

I'd find a nutritionist an get him/her to help you. I'm a fan of trusting a professional with this sort of thing. There's so much misinformation (and new age woo-woo) out there.

Having said that, I do think that many of us have very real sensitivities to certain foods. Trying a new plan is a great idea, but don't just trust what you read on the internet.

texstyle

(website)

Veteran

Learn to love cooking would be my key advice. Look up simple recipes online and start making it a hobby to learn more.

Incorporate vegetables into breakfast. Avocado and eggs are great with salsa - kids can have tortillas if you choose. If you can eat potatoes, par boil cook those ahead of time to make it easy to reheat them in the morning in the skillet with a little olive oil for "home fries" and eat those instead of bread with your eggs. Add zucchini, onions and other vegetables to the potatoes in the skillet and you have even more nutrition.

Sweet potatoes and russets are easy to cook in the microwave in a covered dish or in a heat resistant microwave bag - usually for about 5 - 6 minutes on high. Sweet potatoes with real maple syrup, cinnamon and butter can also make a meal with a side salad or even just cut up veggies like celery, radishes and cucumber.

Eggs are your friend I would think. Easy, quick, full of protein. Go with just about everything.

Make vegetable "fritters" with shredded vegetables like zucchini, a little onion, some shredded potato, minced garlic and beaten eggs. Cook it like a pancake on med-high heat to brown each side.

I still can eat bread but have cut back by incorporating more potatoes, lentils, beans and such to fill out the meal such as above.

Lentil soup is easy, pretty fast and can make a great full meal.

Spinach should be relatively easy to get either fresh or frozen - it's great layered in a potato au-gratin style casserole.

Can you grow some of your own greens? They are super easy to grow if you live in a cool enough climate (not over say 80 on most days). Arugula, kale, chard, etc. are all pretty easy and taste good used in salads are sauteed with some olive oil and garlic and a dash of vinegar at the end.

Kale is great in potato soup with some red pepper flakes and just a pinch of nutmeg. If you want to eat sausage, it makes a great Kale, Potato, Sausage Soup.

It's not really hard once you start learning a few key recipes!

abc

Veteran

Good idea re nutritionist. They are abundant here but from what I can tell there aren't strict rules around licensing so I will have to do my research to find a real qualified one. Much less one that is familiar with my condition (a real longshot). Thanks!

Aziraphale

Veteran

Could your family doctor recommend one? I have a friend who developed gestational diabetes, and her OB referred her to a qualified nutritionist to manage her sugar levels while pregnant. It worked out well.

abc

Veteran

Texstyle, thanks. I think a lot of the things you mentioned may be open for me once I move out of the strict AIP phase (30-60 days). The first phase cuts out eggs, potatoes, tomatoes, peppers and a host of other things. Hence my fears!

I do need to learn to love cooking, I'm just not so good at it, and I have 100 other reasons (different country = different food availability and measures, 2 toddlers, full time work, etc etc etc). But you're so right!

Maybe I can grow my own greens but it would need to be on the roof. For now I am ok buying them in the market. Spinach is usually available as well as a few varieties of lettuce. I LOVE ARUGULA!!! But that means a run to Costco bc it's more "exotic"

Thanks for chiming in.

abc

Veteran

Ha, if we had a family doctor Here we tend to self-refer to specialists for everything. I can ask my OB/GYN and/or the kids' pediatrician, though. And from a book I'm reading on the condition it may not be a bad idea to meet with a GI doctor as this has to do with "leaky gut" and the way your body processes different foods and their chemical makeup.

Kimberley

Veteran

Hi abc,

I had to do this, too.

Try googling whole 30. It's exactly what you're talking about, and there are lots of meal ideas/menu plans.

I also highly recommend Danielle Walker's Against All Grain - her website is very informative and has lots of recipes. Other good ones are Elana's Pantry, and The Clothes Make the Girl.

abc

Veteran

Thanks Kimberley!! I appreciate the links. I may PM you if that's ok.

rachylou

Veteran

I feel rather that once you associate the *pain* with the food, the food becomes a lot less attractive, and you still get to eat what you want to eat...

One thought, frozen veg is something to consider. It's more nutritious than fresh veg, actually, because degradation is slowed way down with the freezing - and they freeze a long time before the veg hits the store.

The non-AIP foods remind me a lot of the forbidden migraine foods, which I find interesting.

Also, you may find learning to master cooking techniques very interesting... like when to take things off the fire, how high to keep them above the fire, browning, etc. etc. I find that food cooked to just right doesn't need more ingredients, doesn't even need salt or pepper, and basically every meal can be done in ten minutes. You could even *gasp* boil every meal, lol.

abc

Veteran

Rachy, very interesting. You are right, I need to associate the food with my health issues, not with pleasure and fun. I do feel better eating cleanly but still crave sugar, sugar, sugar...grr

I will look into frozen veg. DH will be a hard sell on this, but I'm willing to do what it takes. Plus it will be way easier for me to pull from the freezer than have to run to the market daily like I am now.

Where can I learn to master the cooking techniques you mentioned? I am starting at zero here...my skills are non-existent in the kitchen.

carter

Veteran

You might try Practical Paleo. There's a kindle version if Amazon doesn't deliver to you. It's loaded with recipes, but it also includes meal plans for various approaches, including one section specifically for AIP. I eat Primal/Paleo (plus exclude eggs and dairy for allergies) but not AIP. Avoiding nightshades and coffee on AIP would be my undoing. I agree that preparation is half the battle. Get your menu plan set, and shop so you have everything on hand.

Don't worry so much about also cooking for others who are not restricted. I keep rice, potatoes, pasta, frozen corn and usually some rolls around so I can supplement my son's meal as needed. The bulk of what he eats and enjoys is also what I eat.

carter

Veteran

Totally second what Rachy wrote. "I feel rather that once you associate the *pain* with the food, the food becomes a lot less attractive, and you still get to eat what you want to eat..."

I get violently ill when I eat eggs. As much as I love the taste of them, there is no way I'm going to eat one:-)

rachylou

Veteran

This is my most favourite cookbook ever: French Cooking in Ten Minutes

Martha Stewart Cooking school is good. She's got videos and so forth.

Here's the classic test for telling when meat is done by touch.

I also love Jacques Pepin cooking techniques and the hilarious series he did with his daughter, Cooking with Claudine. Both have books and videos. I like the Claudine because Jacques Pepin totally reminds me of my dad in it. *Here, let me show you.* *You can do it next time.* *I will just help you here.* Totally couldn't help himself. Practically knocked her off the stage set. And she's such a good daughter. Very indulgent. Lol.

A google on 'cooking tricks tips techniques' will bring up a lot. I'm trying to think of the various names of terms and techniques: blanching, boiling, sauteing, browning, stir frying, poaching, broiling, roasting, souffle, custard, scrambling, a pinch, dicing, coarse chop... There are things to be done like dicing your root veg the same size so when you cook them together, they're ready at the same time. Quick cooking things you add last.

And when in doubt: just set the oven to 350 degrees F

Ornella

(website)

Veteran

Just briefly, I understand feeling sad because you can't eat the food you love, but from my own experience (I had to go gluten-free several years ago) the benefits of eating the right food for you are so great that giving up treats is a small price to pay.

One more thing - transitional period, when your body adjusts to the new food/regime, is not instant - you might need several days to get clear head again, but just keep going. Don't forget fluids and rest.

abc

Veteran

Thanks Carter and Ornella for your input. I appreciate it greatly. I think I am most worried about having to plan ahead. I have enough stress in my life and this may add more. I just have to get over it and do it already. I AM ready to feel better and have more energy, that's for sure.

HA! RL! If only my oven HAD a 350F setting. It strangely has marks 1-5, still trying to figure them out, I am assuming 1=100C but haven't mastered the dial yet, so that should tell you my level of skills here. I did LOVE your description of the Jacques videos enough that I may check them out

rabbit

Veteran

I'm not on this but my diet might be somewhat close (vegetarian with few processed grains and minimal dairy.) and I second what Rachy says about cooking fast and setting the oven to 350 (every vegetable and root tastes better roasted pretty much and all you have to do is chop and stick them in there).

If you have the ingredients to make interesting salads (pre-washed if possible) with beans and nuts added, and you master a basic stir-fry, and roast things, each one usually takes about 10 minutes of prep time max. The stir-fry you have to stir afterwards a bit, but not for long.

Also if you are up for occasionally making soups and freezing them, lentil and dahl are filling, tasty and very healthy.

I don't really 'cook', just do the above and occasionally add the roasted veg to a grain or pasta (DH makes the soups).

Laurinda

Veteran

I'd also recommend Whole30. Mellisa Joulwan's Well Fed cookbook breaks every recipe down for easy preparation. (Sample here)

It can be very helpful to connect with other people with similar goals. Be wary of nutritionists (not all of course!) who insist that everyone needs to fill up on "Heart Healthy Whole Grains", even if those might be a problem for them.

Best wishes for finding a healthful way of eating, as others have mentioned it can be positively life-altering!

rachylou

Veteran

Oh interesting. What country are you in, is your stove/oven from? Gas or electric (some electrics use the gas marks)? With only 5 marks I'd guess that 2 is 350 F / 180 C. Have you got half marks?

A couple of oven thermometers are a good idea (one for the back, one for the front). Home ovens aren't that accurate. Well, actually, in my experience the big professional ones aren't too consistent either...

You may not have to plan the dishes ahead. You can cook without a recipe armed with techniques.

Had another thought - knowing the basic structures of sauces (flour, butter and a liquid like oil or milk - these are probably out on your elimination diet for now), vinaigrettes (an acid, like lemon/orange juice or vinegar, and oil), and marinades (acidic liquid or enzymatic liquid - like pineapple) is useful. There's also your basic deglaze and reduction - you cook something, remove from pan, add a liquid (wine, water), and simmer the liquid down to a concentrate. You can make a dressing out of whatever you have on hand.

dianne

There are Auto-Immune Paleo cookbooks that are very good. Some of them give you step by step guidelines on the whole process. I ordered two on Amazon.com. And found them very helpful ( sorry I can't give the names of the books because I am on vacation)

Anonymous

I bought a couple of AIP books, and the diet is very restrictive. Since I have OA and not RA, I'm not sure if it's the diet for me or not. There's an inflammatory component to OA, but to my knowledge it's not classified as an autoimmune disease. I've decided to start with a basic anti-inflammatory diet first, and check with my doctor. I have to see her on Friday for elbow pain anyway.

Laurinda

Veteran

@Rachylou: Yes, Ratios ! Those must be second nature to a baker.

Michael Ruhlman's book Ratio: The Simple Codes Behind the Craft of Everyday Cooking has a nice overview of the basics. Although the first half is flour-based batters (problematic for some) it also includes chapters on stocks, 'forcemeat', sauces and custards.

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texstyle

(website)

Veteran

I had to do a little research to find out what the AIP diet was really about. I found a good web site with recipes and guides.

http://autoimmune-paleo.com/pa.....ut-guides/

If it were me, I'd start by planning several meat based lunch and dinner meals that I could eat with one big serving of a roasted root vegetable and some herbs added. Like roasted chicken with lemon and thyme along with roasted carrots seasoned with tarragon. I actually make that dish often myself. I might do a light lemon salmon dish with a salad of celery, radish, cucumber and lettuce with an apple cider, lemon and olive oil dressing. Or maybe a steak with mashed parsnips on the side and another light salad.

If you could come up with at least 6 or 7 of these meals it would make it a lot easier I imagine.

Without eggs or grains, breakfast looks the hardest to me, so I guess I'd embrace fruit smoothies and fruit salads for breakfast. If you can have bacon, and/or avocado, that would add some protein. How about roasted bacon wrapped asparagus for breakfast? I'd eat that for sure.

I'm going to read more because it does look like interesting information. I have thyroid disease and a few other auto-immune issues - though I think I've just learned to deal with it by being really aware of how I feel and I probably do eat based on that feeling, more than following a specific plan.

Bone broth is a great option - also simply roasting bone-in meats and chicken makes it a much healthier option (at least I think it does). I do this to help up my iron as it is chronically low.

rachylou

Veteran

Oh, that's a great one, Laurinda!

Interesting site, texstyle! I'd probably eliminate the fruits and pantry items, and try adding them back one by one. Pantry items because of the things done to preserve them - even "naturally." And fruits because A) liquid sugar B) allergies.

trekkiegirl

Veteran

I've not done this (yet, I would like to sometime) but I feel for you. I can't eat dairy, and have fruit-latex syndrome which takes away lots of yummy things like avocados, bananas and mangoes plus other things. Recently discovered that it has progressed and raw tomatoes are now on the chopping block too, although I'm not too sad about that, I don't care for them except occasionally in salads.

I probably could benefit from an elimination diet, so I'll be following this with interest.

rachylou

Veteran

Oh, I didn't realise all that was on the fruit-latex syndrome list. Eh... I've had my fears and suspicions and that would explain a lot.

Marlene

Veteran

I'm doing an Auto-Immune diet right now and I went through a phase of grief and anger about being deprived of all the foods I liked to eat. But then I did it for my health and now...I can tell you that it was all worth it. I feel great. My health has improved drastically! So try not to focus on what you are giving up but on what you are gaining. My kids also have many food sensitivities and its actually harder on them since they are interacting with all the other kids eating all the things they cannot. But I keep telling them that these foods are POISON for their bodies and they will be healthier if they avoid them.

jackiec

Veteran

Try to have as much protein prepped in advance,p. I always have leftover grilled chicken, grassed beef, fish or whatever we have recently had for dinner in the fridge. My breakfast or lunch is usually a protein, a huge handful of spinach (or whatever prewashed green in the fridge) and a handful of raw veggies or berries, plus a good dose of fat (avocado, or avocado oil, or homemade mayo made with avocado oil). The key for me is having the healthy stuff accessible and ready. No one else in my family eats like me, so it's very tempting to default to the bad snacks. But once you figure out what makes you feel rotten you'll avoid it anyways. I'm not on AIP but try to stay paleo. Second key point is not to beat yourself up when you stray (and I do a lot). Just do your best. Whole30 website is great and Melissa Jouwans books are amazing (WellFed 1&2). We are on vacation so I give myself lots and lots of leeway, but I prefer how I feel when I eat the right things for my body, so that makes it much much easier.

Anonymous

Jackiec is right about having the foods you need readily accessible. I face the same dilemma of having family members who don't eat like I do, so I know the temptations that are there. I don't have problems when I can grab what I need. It's when I can't that I succomb to eating less healthy stuff. I say "less healthy" because we don't really have any junk food. It's stuff like white rice (my DH will not make the switch to brown rice), potatoes, etc. - stuff you can eat every once in a while, but not on a regular basis, and not if you have a condition that requires a special diet.

Mary Beth (formerly LBD)

(website)

Veteran

A friend of mine is going this route, because she has so many diagnosed food allergies, and a history that involves a bypass surgery. I will ask her about resources, such as cookbooks or recipe sites. She's a lawyer, and she doesn't have much time to cook, so she may have some simple recipes she can recommend.

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