Transcript Creating a Healthy Diet

Healing Foods & The GFCF Diet
Sueson Vess & Betsy Hicks
Diet Matters!
What and how you eat may be the
most important decision you make
 Make quality food a priority
 No one-sized solution
 Maintain a positive attitude
 Model good eating behavior
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Introduction to the GFCF Diet
What is the GFCF Diet?
 Why do it?
 What to expect.
 How to implement.
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What is the GFCF Diet?
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Elimination of gluten and casein from
diet.
Gluten is the protein in wheat, rye and
other grains
 Casein is the protein in dairy products
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May eliminate “opioid effect.”
 Result of missing or blocked enzyme
DPP IV.
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What is the Opioid effect?
When “morphine-like” peptides cross the blood
brain barrier these symptoms may manifest:
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Hyperactivity
Moodiness
Periods of
unexplainable giggling
“Spaced Out”
Poor memory
Sleep problems
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Poor organizational
skills
Inability to multi-task
Never feel full
Urine/Stool control
Crave only Gluten and
Casein
Extreme “picky eater”
Digestive Enzyme Activity
Assimilation
 Removal of waste
 Produced in pancreas
 Prevent GI distress (including reflux)
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Food & the Immune System
Food can manifest new challenges:
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Food Intolerances
Allergies
pH Imbalance
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Yeast Overgrowth
Bacteria
Autoimmune
Disorders
Why Do The GFCF Diet?
Help heal the digestive tract.
 Eliminate toxic foods.
 Reduce triggers.
 Discover beneficial foods.
 Improve entire family’s diet.
 Enjoy nutritious meals.
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Re-think the
Way You Look at Food
Unquestionable
Priority
Food Is Medicine
 Garbage In –
Garbage Out
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What to Expect
Not a magic bullet
 Manage expectations
 Start slowly
 Gradually improve diet – step-by-step
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Picky Eating
Customize textures
 Start small
 Behavioral approach
 Reward foods
 Set a good example
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How to Implement
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Learn to cook without processed foods
Use alternative grains and flours as needed
Plan healthy meals for the whole family
Address other issues
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Texture sensitivities
Picky-eaters
Gluten-Free Options
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Amaranth
Arrowroot
Bean flours
Buckwheat
Corn
Millet
Montina
Nut flours
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Oats (certified GF)
Pea flour
Potato flour and starch
Quinoa
Rice (all varieties)
Sorghum
Tapioca
Teff
Casein-Free Options
Rice milk
 Hemp milk
 Nut milks: Almond, Hazelnut
 Coconut milk
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What Your Body Needs
Quality Foods
 Quality Fats
 Clean Water
 Exercise that you enjoy
 Sleep
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Quality Food
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Organic - free of pesticides, herbicides,
chemicals… in the soil and on plants
Non GMO
Free range/un-caged
Chickens are NOT vegetarians
Cows were not meant to eat corn and soy
Grass fed
Wild caught
Quality Fats
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Brain development and brain function
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Hormone balance and mood
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Formation/fluidity of cell membrane helps get nutrients into the cell and
with blood sugar regulation
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Create energy in cells and helps
burns fat
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Reduce inflammation
Water, Exercise & Rest
Clean drinking water – plenty!
 Bathing (filter toxins)
 Learn to move your body
 Lymphatic flow
 Have fun
 Get plenty of rest
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Avoid
High fructose corn syrup
 Trans fats
 Neurotoxins: artificial colors, flavors
and sweeteners
 Fake foods
 Soy
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Fear
Artificial Coloring
Made from Coal Tar – Petrochemicals
 Known cause of cancer
 Stresses Liver
 Suppresses Immunity
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Nitrates and MSG
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Nitrates
Free radicals in the
cells – cause cancer
Detox stressor
Headaches
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MSG
Neurotoxin
High allergen
Cause rashes
Headaches
Alzheimer’s
Artificial Sweeteners
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Saccharine (brain tumors)
Aspartame (produces methane)
Sucralose (bleached sugar)
Xylitol (birch tree)
Causes:
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Headaches
Immune suppression
Liver damage
Cramping
Diarrhea
Brain damage – Alzheimer's
Better Sweetener Options
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Agave Syrup a honey-like sweetener with a low
glycemic level
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Tapioca Syrup low glycemic sweetener that can
replace corn syrup in baking.
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Brown Rice Syrup is a complex carbohydrate with
various enzymes.
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Maple Sugar & Syrup 100% pure maple syrup,
organic, grades B or C
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Honey extracted from flower nectar by bees, its color
and taste depend upon flower source.
Strategies for Success
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Prepare a written meal plan
 Consider family needs
Picky eaters
Adapt family favorites
 Develop a grocery list
Know what you need
Locate hard to find ingredients
Balanced Meals Sustain
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Satisfy hunger
Balance blood
sugar
Improved
adrenal function
All meals and
snacks
30%
Fat
30%
Protein
40%
Carbs
Step One
Remove:
Replace With…
All gluten and dairy
containing snack
foods
Healthy snacks
Make it fun. Cut food
into shapes or small
bite-sized pieces
May use crunchy
chips and GFCF
pretzels.
Step Two
Remove:
Replace With…
Processed foods
Nutrient-rich whole
foods
Keep foods simple
and nutritious
Step Three
Remove:
Replace With…
Sweetened
beverages, juices,
soda, dairy especially
anything with high
fructose corn syrup
Start slow!
Water, naturally
sweetened drinks and
non-dairy
Blend cow’s milk with
non-dairy milk and
gradually increase
non-dairy; dilute
juices with water the
same way
Step Four
Remove:
Replace With…
All dairy (including
casein)
Maintain this diet for
a minimum of one
week before making
more changes
Keep gluten in while
your child adjusts to
dairy-free foods.
Keep foods simple
Find foods that your
child enjoys eating
Step Five
Remove:
Replace With…
Gluten and dairy from Simple GFCF meals
diet
within your child’s
texture needs.
May use GFCF mixes
for cookies and treats
adding nutritious
foods like pureed
squash, shredded
carrots and zucchini
Step Six
Remove:
Replace With…
Gluten and dairy from Homemade GFCF
diet plus eliminate
meals and snacks
soy, corn and remove Use alternative
or greatly reduce
sweeteners
sugar
Save treats for
special occasions
rather than daily
Step Seven
Remove:
Replace With…
Artificial colors and
additives like MSG,
nitrates, nitrites,
other toxins
Unprocessed, organic
fruits, vegetables, GF
grains, meats and fish
Read labels carefully
Read “Excitotoxins –
the Taste that Kills”
by Russell Blaylock.
Step Eight & Beyond
Remove:
Replace With…
Fear
Gratitude and
confidence
Continue to seek
support from others
as you make these
changes
One day at a time
Overcome the Obstacles
Cost too much!
 Improves with meal planning
 Too hard
 Change your focus
 Cookbooks and magazines for
inspiration
 Can’t find the products
 Resources, websites
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What’s Next
Make a 6 month commitment
 Reevaluate and adjust
 Meet with a diet counselor/food coach
if you need assistance
 Food Matters! You are what you eat.
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Thank You!
Sueson Vess
Betsy Hicks
Special Eats
Pathways Medical
&
Holistic Health
www.specialeats.com
www.pathwaysmed.com