For Part 1 of the article, which includes information on food allergies, leaky gut syndrome and rotation diets, click here.
The following is the promised collection of 24 food allergy friendly and rotation diet compatible recipes, along with helpful tips and tricks to get you started! Please remember that this is a loose example of a rotation diet and is meant to inspire you to create your own, based on your personal sensitivities and needs. Don't be afraid to tailor recipes to suit you and your unique body.
1. Make sure you rotate your oils and fats.I personally feel that it is safe to repeat oils throughout the day, typically up to three times. I then do not consume that oil for 4 days. Example for fat rotation (for 4 day rotation, 6 meals per day):
Day One: Pumpkin seeds or with 2 meals, Ghee with 3 meals, Almond butter with 1 meal
Day Two: Coconut Oil with 3 meals, Olive Oil with 3 meals
Day Three: Sesame Seed Butter or oil with 2 meals, Butter with 2 meals, Flax or Flaxseeds with 2 meals
Day Four: Sunflower Seed Butter or Oil with 2 meals, Grapeseed Oil with 2 meals, Avocado with 1 meal
2. Don't over-consume brown rice. It's easy to get stuck in the brown rice rut! There are plenty of other gluten free grains and starches. Example:
Day One: Brown Rice and Quinoa
Day Two: Amaranth and Teff
Day Three: Millet and Wild Rice
Day Four: Buckwheat and Sweet Potato
3. Beans are your friend! Example:
Day One: Lentils and Adzuki Beans
Day Two: Black Beans and Pinto Beans
Day Three: Kidney Beans and Garbanzo Beans
Day Four: Great Northern White Beans and Navy Beans
4. Don't be afraid to venture away from chicken. Examples:
Day One: Lamb
Day Two: Pork
Day Three: Beef
Day Four: Turkey
5. Don't forget to rotate your spices and flavorings; they count too!
6. In order to keep your blood sugar stable, don't eat carbohydrates and natural sugars without an adequate amount of fat. To stave off hypoglycemic episodes, be sure to consume fat and a small ammount of protein with every meal. Fruit and starches on their own temporarily spike glucose levels and cause a blood sugar crash 2 to 3 hours later, whereas protein and fats aid in maintaining blood sugar levels throughout the day. So, be sure to add a little seed butter to your sour fruits, or a little oil or butter to your gluten free grains.
6. Simple Rules of Food Combining (for more info, click here):
-Never combine fruits and fructose with other foods, unless they classified as a "sour" fruit. Sweet fruits are high in sugar and are naturally metabolized quickly, but when eaten with other food groups that digest much slower, the sugar is allowed to sit in the digestive tract and putrefy, therefore contributing to unhealthy levels of yeast and harmful bacteria. Sour fruits, such as granny smith apples, raspberries, cranberries or lemons, are safer to combine with other foods due to their lower sugar content and composition. Granny Smith Apples or Raspberries with nut/seed butters or avocado are great combinations. Sweet fruits are best eaten in moderation due to their effects on blood sugar and yeast levels, but when consumed they may be combined with a small amount of coconut oil or other non-protein oils and fats in order to maintain stable glucose levels. They combine very poorly with starches and protein.
-Never combine a protein and a starch (this means no meat and potatoes, chicken and brown rice, or ground beef and gluten free pasta). Protein and starches require different enzymes in order to digest properly in the stomach and the digestive tract. For optimal digestion, eat them at separate meals. Each go perfectly with vegetables and fat. Instead of a beef patty on a gluten free bun, try wrapping your burger in lettuce. Instead of meat in your chili beans, opt to cook them vegetarian style and eat them over gluten free grains.
Diet rules, restrictions, and rotation can be overwhelming at first. Most of those who are prescribed such diets are already low on energy and stamina as well, which makes approaching such treatment appear to be a monumental feat. Yet once a week or two goes by and your diet becomes routine, you will find that it isn't as challenging as if first appeared. You'll also find that it's undoubtedly worth it. Stick with it, and allow your body the crucial chance to strengthen and heal. And, enjoy!