Based on my experience with having an autoimmune disease, I have created the following list. Think of it as a kind of spring cleaning. Remember everyone is different, so some of my tips may not work as well for you but it’s worth a try (and as most of my readers know, I recommend keeping a daily log of your diet and activities and stress level). Here are “Dede’s daily tips” as follows:
- You should eliminate all sugar from your diet.
- They say no alcohol or coffee, but maybe a tiny bit of black tea, or half a cup of coffee with boiling water a day. I also have one or two drinks over the weekend. Vodka tonic or gin and tonic; sometimes I have a light beer.
- No dairy. That said, I do allow myself 1 tablespoon of half-and-half in my tea or coffee per day. That’s my only luxury!
- No grains at all! Focus on big salads (with avocado and organic vegetables and a hard boiled egg in the mix—make your own dressing with pure olive oil and a little bit of lemon juice or balsamic vinegar)), and chicken, fish and eggs (all organic and the fish should be cold water/wild caught), and chopped nuts and dried fruit.
- Start drinking green, organic Moroccan mint tea in the afternoon for a little pick me up, and snack on carrots and hummus. At night, always drink a cup of chamomile tea with a little honey. This will help you de-stress your body. And mind.
- Try to get out and exercise, usually walking (or slow jog), 3 miles per day. When you come back, do gentle Rodney Yee yoga for about 20 minutes, and then do guided meditation for about 1 to 5 minutes. When you do guided meditation try to focus on healing and forgiveness and bring the breath from the top of the head down the spina. Focus on the breath. I always do a cleansing mantra that goes like this: white light healing inflammation gone.
- Try to get at least seven hours of sleep a night
- Take a hot bath or shower and use lavender in the bath before you go to bed. Try to read a book before you go to bed to take your mind off social media, etc.
- Get acupuncture once a month. Get a massage once a month (I know this is expensive, but it’s worth it!)
- Take a really good quality probiotic every night before bed. I usually take the Jarrow brand with the highest count of lactobacillus and acidophilus.
- Take omega-3, a multivitamin, vitamin C, hi high-potency turmeric/curcumin, and some liquid vitamin D drops every day.
- When you feel a tiny bit of a scratchy throat or rundown, add an immune booster homeopathic liquid (usually it’s about 30 drops in water) once a day before going to bed. Note: when I’m really feeling sick, with actual symptoms like cough or fever, I take goldenseal and echinacea in liquid drops.
- Carry a small spray canister of Bach Flower Remedy in your knapsack or purse. When you really feel rundown or stressed, just spray twice in your mouth. It really helps!
- As far as this list goes just try it for three months and see if it helps, then continue for three years (!). But really do it carefully! You can make things using almond flour and coconut flour (homemade tortillas, yum—black beans are okay in moderation and I mix them with roasted veggies/roasted potatoes).
- I forgot to mention that I love coconut milk—unsweetened—that you can use for breakfast. I usually mix bananas and nuts with dried fruit and cut up melon or strawberries in a bowl and add coconut milk to make a kind of morning cereal.
- Drink tons of water every day as well! I think that’s it… but I hope it helps.
Try to plan some kind of trip, and remember, it doesn’t have to be expensive or involve air travel which can add to the stress. Just a trip to the beach or a hike with a friend or loved one is a great way to relax. Going out in the woods every day is amazing.
Happy Spring! I would love it if readers shared their own tips in the comment area.
Dede’s friend, nutritionist Chris Ellis, is so knowledgeable and I’ve been bugging her to do a book with, too…. Here is a good overview of the Paleo diet.
Since I reported in my last article that I was a vegetarian some people may wonder why I would write about the other side of the diet spectrum, the currently popular Paleolithic Diet, which contains a significant amount of animal protein. I would respond by saying that every individual has specific dietary needs and not everyone biochemically or mentally feels at their optimal health being a vegetarian. I think everyone just needs to be aware of the choices and to do what feels best for their body physically, as well as what feels right for them philosophically. I would encourage individuals to be mindful of the impact their choices have on the environment and the earth too. In this article I am providing a little more insight into the Paleolithic Diet and hopefully that might help in exploring what type of eating plan works best for you or your family.
The Paleolithic Diet is a modern version of the diet that was followed by our ancestors many thousands of years ago. The diet was different wherever humans lived, depending on what animals also lived in the area for hunting and the availability of plants and seafood. The Paleolithic Diet was practiced prior to modern day agriculture and the domestication of animals. The diet consists of grass-fed animals such as beef and chicken, seafood, eggs, wild plants including vegetables (lots of root vegetables except potatoes), fruit, nuts (no peanuts), and seeds. The diet contained an ample supply of omega-3 fats mainly from the seafood, nuts, seeds, and the grass-fed animals since we had no surplus of corn and soybeans to feed our wild animals. Cereal grains are not a part of the diet and these include wheat, corn, millet, rice, barley, oats, sorghum, and rye. These grains were not available back then and they all need to be cooked in order to be consumed. The proponents of this diet believe that what humans ate back then is better suited genetically and biologically to our nutritional needs. Our human makeup is not coping well with the many changes in our present diet according to those who advocate for this diet and our bodies are not adapting well to the modern way of eating, specifically all the high calorie, highly processed foods. The root of many chronic health problems we face now, such as obesity, diabetes, heart disease, and cognitive disorders like depression and Alzheimer’s, are related to the diet most people follow in this country.
The changes in the modern diet include an increase of refined carbohydrates and cereal grains, a decrease in animal protein, a decrease in omega-3 fats, and an overabundance of sugary and salty foods such as candy, pretzels, chips, soda, etc. The modern American diet is comprised of approximately 50-60 percent carbohydrates, 15 percent protein, and 25 to 30 percent fat calories. The Paleolithic Diet, however, is comprised of approximately 25 to 30 percent protein, 40 percent carbohydrates, and 30 to 35 percent fat calories. The introduction of processed foods in the late 1800s definitely had an impact on the quality of our diet, and as our food supply became more industrialized the variety of crops and foods grown declined. But that is making a turnaround now, especially in Vermont, fortunately!
Humans are meant to eat a diversity of foods for optimal health but our diet today offers not only a wide variety of foods and ingredients but excess calories (sugar, unhealthy fats, corn products, etc.) far different from the hunters and gatherers regimen. We do not have to go far to get food, so very few calories are burned to “hunt or gather” our food. It is available on every corner depending on where you live, so long as you have the economic means to gather it.
So should we all eat the Paleolithic Diet? There are benefits to “eating Paleo” but our modern Paleolithic diet cannot duplicate the one followed by our ancestors. We are aware that there are benefits to a minimally processed diet and no matter what diet we choose we should strive to follow that. There are many good eating plans available (vegetarian, Mediterranean, Asian, etc.) and some may or may not contain meat and/or animal protein. It is best to consume animal protein from grass-fed animals (ideally with as little pesticides from their food as possible) with little or no use of drugs or hormones, safe wild seafood (not all fish is safe, as we know), and eggs, along with plentiful amounts of vegetables, seeds, nuts, and fruit—the basic Paleolithic Diet modified based on the dietary sources we have now that meet the guidelines. Choose an eating plan that you can follow that is optimum for your health and don’t forget to include an exercise component since that was an essential part of the Paleolithic lifestyle. We will all enjoy a longer healthier life if we follow some or all of the Paleolithic dietary guidelines!
Questions? We’d love to hear from our readers and their own experiences with the Paleo Diet and IBD.
In the photo, from Living With Crohn’s & Colitis Book co-author, Dede Cummings, you can see the yummy roasted veggies that are perfect for the Paleo diet! The recipe is in my new cookbook, too!
Our new cookbook is out and Dede would like to give away a free copy to the first two people who comment on this post — tell us a bit about yourself, are you a caregiver, do you have Crohn’s, or colitis, or IBS, or some other autoimmune disease? When you receive your book (send email in PM to firstname.lastname@example.org), please post a review on Amazon for us and we will be eternally grateful!
We are excited to share these gut-friendly recipes from the book and there is a long introduction about how to live with IBD and tips to help.
For the millions of people afflicted with irritable bowel disease (IBD), including Crohn’s and colitis, it can be a daily struggle to find nutritious meals that won’t aggravate symptoms or cause a flare-up. The Living with Crohn’s & Colitis Cookbook is your essential nutrition guide with over 100 recipes and meal plans expertly designed to improve daily functioning and help relieve symptoms of Crohn’s and colitis.
The Living with Crohn’s & Colitis Cookbook contains everything you need to plan your meals, balance your diet, and manage your symptoms, including:
• A guide to keeping a food journal
• Sample meal plans
• Tips for shopping for an IBD diet
• Gentle and nutritious recipes to help soothe flare-ups
…and much more!
The Living with Crohn’s & Colitis Cookbook features over 100 recipes, including Zucchini Buckwheat Banana Bread, Homemade Almond Milk, Dr. Lang’s Healing Soup, Garlic-Herbed Scallops, Coconut Curry Chicken over Brown Rice, Mushroom Risotto with Cashews and Parmesan, Crabapple Walnut Cake, and many more. The book also features Paleo recipes.
Enjoy these photos from our book!
When I was having flare-ups more frequently, before my surgery and before I started following Jessica’s naturopathic plan of care, I didn’t really connect the dots of my IBD flaring up during travel.
I remember one trip in particular, and as I reflect some ten years later, I see how my Crohn’s would flare, and my vacation would end up being a disaster. Don’t get me wrong, I “always” put up a good front—for my kids’ sake, mostly. I wanted them to have a good time, and I “had to be strong,” etc.
…memory lane, trip from hell…
Ten years ago, in early summer, we left our home in Vermont and drove to Philly. The next day we drove straight through to North Carolina. I did a lot of the driving, and chewed endless quantities of sugarless gum — you know, the kind you get at the gas station that has aspartane in it, and even though you never chew gum at home, you are desperate to stay alert to alleviate the driving. The kids were all happily reading in the back seat, chatting with my husband, and feeling excited the closer we got….
As we got closer to our destination—Ashville—I began to feel bloated and crampy. I wasn’t drinking water, and was eating fast food… Fast forward: Day 3 of our vacation, and I’m still in our beautiful little cabin, lying in bed with severe cramps, low-grade fever…. Friends would stop in and say hi, but I was mostly alone, hearing the voices of the families going off on canoeing day trips, or such.
…hindsight is easy, reality isn’t…
It’s easy to look back now, and say, “I should have packed my own food for the trip, avoided fast food and chemical-laden gum, gotten tons of sleep, taken the train (!), or flown….”
Let me tell you about my trip to the writers’ retreat in Florida:
I splurged on van carpool ride to the airport, flew down after my usual breakfast I call Paelo Stew (chopped nuts and fruit with fresh almond milk), drank tons of water (using my stainless steel water jug to not use so much plastic or paper), drank black tea with just a smidgen of organic half and half cream—my ONE allowable treat/no coffee, packed organic fresh-ground peanut butter for the trip (under 3 ounces for carry on), some wheat-gluten-free crackers, an apple and a ziplock bag of nut-raisin mix.
When I got there, I got settled and had a late snack: boiled egg, iced tea, carrots and hummus; I went for a walk, did some yoga, met with the writers, etc, and got to bed early. Note: that night, Suzanne, our writing guru 😉 made a beautiful black bean soup. Nope. As much as I craved it with grated cheese, fresh cilantro, and topped with sour cream, I did not eat it. I had packed some really good turkey from my food coop at home, and I just ate that.
When some of the writers asked me why I wasn’t eating the main course, I sipped my unsweetened organic cranberry juice mixed with soda water, and told them I had a serious case of a Crohn’s disease, and they were all so respectful and talked openly about it with me. I talked about being on the Paleo since last June, and that got a lot of response… Many people supported that diet. No sugar is not that hard anymore!
For dessert, I had one square of dark unsweetened chocolate one day. I ate oranges from the farmer’s market, and had grilled mahi-mahi one night. When we went out for dinner in St. Augustine, I had three delicious chicken tacos with no cheese and no rice or beans, but they gave me guacamole instead!
I walked 2-3 miles a day (natch, being on the beach was nice), did yoga, had some downtime by myself one afternoon reading on the beach, and all in all, it was a huge success—I’ll even post a video link that was made by photographer, Jeff Woodward, of our group to show you how beautiful it was there! I didn’t get to have one of the shiatsu massages because I was one of the staff, but I took her card, and plan to go when I save some money.
Don’t be discouraged by travel this summer, be in control!
When you read Dede’s latest medical assessment (in the photo), you will see that she has no symptoms…and then read down, and see the symptoms/possible side effects from the medication!
That was May, 2013. In her checkup this past October, the doctors said they are amazed at her condition and attribute it to her and Jessica Black, ND’s low-inflammation diet and lifestyle! They told her that no medication is needed at this time, but only if symptoms occur.
The diet, the exercise, the yoga/meditation, and working with her naturopathic physician as well are all doing their job!!!
High-potency turmeric (curcumin phytosome), a prescribed probiotic powder (Dede buys all her supplements from her naturopath’s office… Expensive, but worth it for the best quality), ultra potent C, Omega 3 fish oil, Phyto-multi vitamins, magnesium with calcium, D3 liquid drops, and a daily adrenal assist (herbal) pill provides key nutrients and botanicals to support adrenal response to stress and support the ability to adapt to stressors and restore balance.
As we move into the wonderful month of February, with longer days and a holiday/school vacations, now is the time to think about training for a walk or a run (Team Challenge, or a CCFA.org walk—http://www.ccfa.org/get-involved/team-challenge.html). Set a goal… Also, add a visit to a naturopathic physician, and try acupuncture (with a trained practitioner who is recommended… If you are nervous about needles, ask for Moxa).
These anti-inflammatory diet and lifestyle changes are a big part of your wellness campaign. Take it one day at a time. Get out in nature (and snow) every day! And continue to heal, and restore balance in your life…
Happy Holidays from Dede & Jessica at Living With Crohn’s & Colitis!
This plan was developed as a guide for generating a treatment regimen. Just as each individual is unique, so too is their road to wellness. This 3-month plan is meant to be used loosely, so you should feel free to adjust each step as needed for your own recovery. Please consult your physician when beginning this program, and continue to visit your established team of specialists (naturopath, gastroenterologist, etc.) so that they can help you monitor your progress and make any necessary adjustments to the program.
As discussed in our book—and is a good idea to read the book before beginning this plan—treatments and lifestyle changes can occur in any order, but here we have provided a plan that will slowly and gently move you through your digestive problems and into wellness. Most patients will feel some positive changes as they progress through this 3-month plan and some patients may even become symptom-free.
The most important aspect of this step-by-step process for building health is that we are creating a foundation for wellness and building upon it, rather than trying to overwhelm the body by incorporating all changes at once. Taking new strides each week helps to keep you focused and motivated through the entire process. We know that change can be overwhelming, which is why we’ve created this program so that it can also be slowed down even further to incorporate new changes every 3 weeks and can be specifically tailored to your individual needs.
NOTE: All severe conditions and the need for surgery must be ruled out by your physician prior to starting this program. If initial acute symptoms are severe, they must be treated either with natural medicine or pharmaceutical medicines to provide relief while working on the underlying imbalances.
NOTE: Stress is a precursor to disease and flare-ups. If you are a parent of a child with IBD, or a patient or caregiver, try to help keep the holidays as stress-free as possible! (Easy for me to write this, as I woke up at 3:00 a.m. worrying about buying presents …. and planning a party! Yikes. But I am off to walk 4 miles this morning AND DO YOGA AND MEDITATE!!!
1. See the change and believe in the change! Visualize optimal colon health daily. See yourself happy, active, and vibrant in your mind.
2. Proper Mealtime Habits—eat slowly, and take your time preparing, shopping, and don’t overeat, or try new foods during the holidays!
3. Remove major dietary causes of inflammation—keep a food journal, and stay away from trigger foods!
4. Add only one supplement or herbal medicine, whichever best suits you. This may be an acute remedy for diarrhea, acidophilus, or any other supportive medicine—for example. I just bought a new supplement—turmeric—because I ran out.
5. Herbal teas: pick one of the teas that best fit your needs and drink daily. I choose Perppermint! Also Chamomile is a good stress reducer. Add honey for sweetening (NO SUGAR AT ALL!)
1. Continue previous points.
2. Add an additional supplement or herbal medicine—talk to your doctor or naturopath about Vitamin D, or Omega 3.
3. Begin the Tapping for Energy technique (in our book) or daily acupressure. Dede likes to massage her feet before bed, using a nice mix of moisturizer and sesame or apricot oil. It is amazing how much stress in in our feet and the acupressure points relate to organs in the body. It is a great routine to press gently on some of these points — the chart shows you were the bowel area is (also liver point is important to gently press).
4. Experiment with adding more anti-inflammatory foods and spices into your diet. Last night, I made a fish curry with garnishes of bananas, raisins, chopped apples . . . yum!
Message me if you want the recipe. It was mild, not too spicy, and used Haddock filet.
1. Continue previous points.
2. Add an additional supplement or herbal medicine. I take grape seed extract when I feel a cold or flu coming on. Try a warm bath at night with lavender oil.
3. Begin to incorporate movement/exercise. Do this at least 3 times per week, but daily possible. This is VERY important…start slowly, but try every day. Begin with your mind—just change the way you think about exercise (like when you get busy at work or with life, don’t eliminate it!).
1. Continue previous points.
2. Incorporate daily nutritional powders into your diet such as spirulina, kelp, green tea, or acai powder—try these sparingly at first, and make sure nothing irritates (Dede does not use spiraling, but kelp and green tea really help keep inflammation at bay. An excellent overall nutritional supplement, but use the best brand and tell your doctor. Here is a nice article from Dr. Oz on acai powder. Dede has acupuncture once a month-another great thing to introduce—if it is too expense, find a “community-supported acupuncture” place to go, like a clinic. Dede’s acupuncturist gives her a discount ($55 per 1 hour session!) because she has a sliding scale. Acupuncture really helps!
3. Add an additional supplement, if needed. PROBIOTICS ARE GREAT, according to Dede, who takes 1/4 teaspoon of powder every day. Again, buy from Naturopath, or Metagenics is a good company. Dede uses “Synergy” brand, all flora.
1. Continue previous points.
2. Add an additional supplement if needed. Talk to your doctor about your magnesium/calcium levels—Dede takes a mag-citrate because she doesn’t have dairy in her diet. Plus, if you have been on steroids for treatment, you want to be sure your bone health/density is good, so it would be wise to talk to your doctor about having a test.
3. Incorporate mental and emotional support. This may be needed sooner in some individuals suffering from anxiety and depression contributing to their illness. Dede swears by “Talk Therapy,” and goes 2x a month. She tells her therapist everything about dealing with her disease, work, relationships, boundaries, stress, etc. THE BEST!
1. Continue previous points.
2. Add an additional supplement if still needing more support. Talk to your naturopath. Your electrolytes need to be balanced. Dede makes homemade chicken soup broth 2x a month. Dede loves being on a Paleo-like diet! NO SUGAR, NO GRAIN (can use Almond and Coconut flours), NO DAIRY!! This is the best! Use Almond mile, eat eggs and organic animal proteins (local chicken is good, beef—but make sure it is antibiotic-free and free range)
3. Incorporate colon hydrotherapy (castor oil packs 5 days per week or constitutional hydrotherapy treatments — details are in our book, along with tons of other lifestyle information! Dede loves her castor oil pack-when her abdomen is sore, she lies down with the pack and a heating pad, and reads, or meditates, or sleeps. Pain goes away!.
Enjoy a stress-free New Years, and look forward to 2014! Remember, a positive attitude improves disease outcome, so “THINK POSITIVE!”
A New Diet…. Begun just over four weeks ago, is really helping! I am inspired by my friend, and fellow Crohnie, Katy Haldiman, RN, MS, The Paleo Nurse, and my consultants, Jordon Reasoner, and Steve Wright of SCD Lifestyle, to try a simplified diet to help my recent recurrence of Crohn’s from spreading.
Crohn’s is not easily deterred. I was so lucky to have seven years of clinical remission. It was only in the last year, that my disease spread. My last seven years have been filled with hope and health, and it is easy to fall into despair when the doctors tell you that your disease has gone from nonexistent to “severe.”
Rather than saying “Woe is me,” and spending time feeling sad and useless (I did a lot of that, believe me), I decided to take action, and try to live the words of the Dalai Lama:
“Scientists say that a healthy mind is a major factor for a healthy body,” His Holiness said. “If you’re serious about your health, think and take most concern for your peace of mind. That’s very, very important.”
That said, I am on my way to health, for sure—no time to sit on my cushion meditating (I do that daily for a few minutes still); rather, I need to stay focused and take care of my body: better food, sleep, stress relief, education, awareness, team building, satisfying work, making money enough to live on, giving back to my community and the world…working for peace, justice, and environmental sustainability. According to His Holiness the XIV Dalai Lama, peace of mind is essential for health—words to live by.
This new diet, very much like The Paleo, is giving me strength and vitality. It is not for everyone—and I always tell people you must proceed with a doctor’s knowledge, for Crohn’s and UC can be serious, even fatal, if not managed correctly. I have worked really hard to form a collaborative team—my own book’s co-author, Jessica Black, ND, is my stalwart supporter and her book, The Anti-Inflammation Diet and Recipe Book has just come it in a second edition and has sold almost 100,000 copies! Jessie is an amazing health practitioner.
I have eliminated ALL grains and dairy from my diet—woohoo! What a difference. I found this great site, and I can use almond meal flour (also coconut flour), and I eat fruits and veggies, nuts and animal protein pretty much non-stop. I had an adjustment for the first week, as I really missed my oatmeal in the morning, but as you can see from the photo, my morning meal is wonderful and tasty, too.
I hope this post inspires people to look at their own diets, and proceed with caution (this diet is not recommended if you have flare-up symptoms of Crohn’s or ulcerative colitis). I began this diet with no symptoms, and after the first week, I started to feel like I had more energy, and my stress levels are kept low by walking 4 miles a day and sleeping 8 hours per night.
I’ll post some more photos of my wonderful meals… Summer is the best time to do this diet: only organic fruits and veggies and meat must be antibiotic-free, grass-fed…that whole thing! I buy all local meat, eggs, fruits and veggies… And I plan on putting up and preserving a lot of them this summer so I can continue summer’s bounty from my freezer (and canning room) during the cold Vermont winter!
I also have a nice little garden growing…. Kale, and more kale! Plus, tomatoes, green beans, lettuce, spinach, onions, asparagus, etc. growing your own food is another way to reduce stress and get physically fit—gardening is good for upper body strength!