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v3.1

CONTENTS

Cover

TitlePage

Copyright

Foreword

Introduction

Author’sNote

CHAPTER1:LearningtoLoveandHealYourBody

CHAPTER2:CreatingBalanceinYourDiet

CHAPTER3:FollowingaHolisticLifestyle

CHAPTER4:KeepingaFoodJournal

CHAPTER5:ShoppingTipsforanIBDDiet

CHAPTER6:WeeklyRecipeGuide

CHAPTER7:RecipesRemediesforWhenYouHaveaFlare-UpBreakfastSoupsSaladsandSideDishesSeafoodEntréesMeatandPoultryEntréesVegetableEntrées

StaplesDesserts

Conclusion

Resources

Gardening

AbouttheContributors

L

FOREWORD

iving with Crohn’s and Colitis Cookbook is a great first step foranyonewith inflammatory bowel disease (IBD)whowould like to

exploreachange in theirdietandnutritiontobetter theirhealth.Thiscookbook,writtenbyDedeCummings,afellowCrohn’spatient,featurestips on living a more holistic lifestyle by looking at the person as awholeandlearninghowtodealwithallaspectsoftheircondition.Itisfilledwithpractical,accessible,andup-to-dateknowledgethatwillassistsomeonewithIBDinexploringalternativewaystoachievetheirhealthgoals.EveryonewithIBDisdifferent;thisiswhatmakesusuniqueandabit

challenging.Weare responsible for findingwhatworks for eachofus.Wemusteducate,exploreandimplementwhatisgiventousandmakeitourown.WhatmayworkforonepersonwithIBDmaynotworkforanother.BeingaCrohniemyself,Iknowitcanbedauntingwhenfirsttryingto

navigateyourdietandnutrition,whichiswhyIsupportthisbookandwashonored tocontribute to it.Oneof the firstbooks thathelpedmefindalternativemethodstotreatmyCrohn’swaswrittenbyDede.Thatbook,LivingwithCrohn’s&Colitis:AComprehensiveNaturopathicGuideforComplete Digestive Wellness, co-authored by Dede’s naturopath, JessicaBlack,ND,openedmyeyestoaworldIdidnotknowexisted.I understand how overwhelming it may seem when first diagnosed

with Crohn’s disease or ulcerative colitis. I know this from my ownexperiencesaswellas fromthemanystories Ihaveheard throughmyfoundation,TheCrohn’sJourneyFoundation.Everyday Ihear at leastonenewstoryofsomeonetakenabackandconfusedbyadiagnosistheyhad never heard of before. When I was first diagnosed with Crohn’sdisease, I did not take it seriously. It was not until September 2012,

when Iwas hospitalized and felt like I could not survive another day,thatIreallyacceptedthatthiswasaseriousdisease.Iwantedguidanceonhowtohelpmyselfgetbetterandrealizedinordertodothis,Ihadtolookbeyondwesternmedicine. Lookingbackat that time, armedwiththe knowledge I nowhave, I see the necessity of awholemind, bodyapproach..After reaching out to Dede, I continued my research and began toreachouttootherholisticandalternativepractitionersandadvocates.IpursuedmyfoundationandmadeitamissiontoteachotherswhowerealsostrugglingwithCrohn’sandIBDthatthereareotheroptionsbesidesmedication—it is awhole soul, body, andmindapproach. Iwanted toemphasizethatyes,dietdoesmatter.IamverypassionateaboutholisticapproachestoIBD,andthatiswhyIfeelthisbookisneeded.Remember;takewhatyoufindinhereasanoutlinetoachievingyourhealthgoals.Thisbookshouldbearoadmapwhereyoufillintheblanksandfigureoutwhatworksforyouandwhatdoesn’t.Ihopethiswillinspireyou,asithasme.

Sendinglovetoallyourbellies,SARAHCHOUEIRY

Founder,TheCrohn’sJourneyFoundation

T

INTRODUCTION

OLEADAHEALTHYLIFESTYLE,wemustconsiderourrelationshipwithfoodtobeavital part of survival. Ifwe exist becauseof thenutrientswe

consume,ourhealthisreflectedbywhatweeatonadailybasis.Thereare many important aspects to consider when fueling the body. Incurrent society, our understanding of food for survival and health hasdeclined over generations. Processing and handling has changed ourrelationshipwithfoodandhasevenalteredourtasteforfood.Wehavebecomeaccustomedtothebuttery,rich,sweetflavorsofprocessedfoodsandthemoreweeatthesetypesoffoods,themorewecravethem.Ourhunger becomes insatiable when we eat processed, unnatural foods.Obesity and weight gain plague our population, thus contributing tomanychronicillnesses.Ifonlythewayweategaveourbodiesabettersenseofsatiety,wecouldfeedourbodieswithoutovereating.Manygenerationsprior,individualshadtohuntandgathertoobtain

food. In addition, the food they ate was of utmost freshness and wasextremely nutrient-dense, without the added calories, sugar, and fatcontainedinthefoodsweeattoday.Earlier generations also experienced stress very differently from the

stress we face today. Years ago, stressors were consistently related tosurvivalandwereoftenmetwithphysicaldemands.Inthissense,stresswas importantbecause itprovided individuals thechemicalsneededtomovetoasaferlocationorrunaftertheirhunt.Duetoourpresent-daysedentaryhabitsandbecausestress isconsistentlyrelated tosymptomsand flare-ups of digestive disorders, finding ways to reduce stress isessentialtodigestionandlong-termwellnessforallsufferers.Earlier in history,whenwe had to hunt or grow our own food,we

appreciated its worth and its gift to us as life-giving power.Weweremindful as we shared this food together with our families. It is my

assumption that if we once again had to roam, hunt, and gather toobtain food,ourculturewouldbemuchmoreappreciativeof the foodwe consume and we would take the time to appreciate the eatingprocess.Wecanlearnsomethingimportantfromindigenouscultures;tohonorandcherishtheearthforproducingourfoodandallowingustobenourished.Asimpleprayerorreflectionbeforemealscanchangetheintent during a familymeal. Concentrate on keeping calm, chew yourfood slowly, and pay attention to the food you are eating. Taking thetimetodothisduringfamilymealscanchangehowyoudigest.It is presumptuous to assume that we can return to those times ofhuntingandgathering.However,asasociety,wecanmakelargeeffortstopaymoreattentiontooureatingandlifestylehabits.Lifestylehabitscan make the difference between disease and wellness. From foodchoices,exercise,andmeal-timehabitstomeditationandgivingthanks,wecanmakedifferencesinourhealth,nomatterwhatplaguesus.Serendipity—whentwopeoplemeetonthestreetandknowtheyweremeant tobe thereat thatprecise time inorder tomeeteachother.Toknow that coming together for themmeant something so muchmorethan the sideward glance they shared before enlightenment. In manyways,IfeelthatmymeetingDedeCummingshasbeenserendipitous.InworkingwithDedeCummings,Ihavelearnedaboutthegraceandbeauty she encompasses inher approach tohealth andwellness.WhatDede suggests in Living with Crohn’s & Colitis Cookbook is aboutsimplifyingfoodsandengaginginmoremeditativehabits;practicesthatour society as a whole has nearly forgotten. My history with Dedesuggestsakindofsweetserendipitythatcatapultedusforwardintoco-authoringabooktogether.Ourenergetic“meeting”reallystartedwhenDede’s doctor gave her a copy ofmy book,The Anti-Inflammation DietandRecipeBook.Afterusingitandenjoyingit,Dedecontactedmeandaskedifwecouldwriteabooktogether.Wedecidedtoworkonit,butduetoourbusyschedules,theideawasslowlypushedtothebackofmymindasIcarriedonthroughmydailylife.Thenafewyearslater,Dedeannouncedshehadeverything ready togo forus tobeginwritingandwebegantheincredible journeyofworkingonourfirstbooktogether,Livingwith Crohn’s andColitis (I say “first book” because I envision usworkingintandemforyearstocome).Through the process of transferring the manuscript back and forth

overthousandsofemails,wefoundthatourviewsonhealth,meditation,lifestyle,anddietparalleledeachother’swithoutchallenge,eventhoughwehadnevermet.So,actuallyourserendipitousmeetingwasatabooksigningafterwehadalreadyfinishedourmanuscripttogether!In theLivingwithCrohn’s&ColitisCookbook, Dede does awonderfuljobofsimplybringingusthroughIBDandotherdigestivedisorders,andimproving our understanding of the medical thought process behinddiagnosis. Interestingly, Dede was wrongly diagnosed initially, whichoften happens when someone suffers from gastrointestinal problemswithout a discoverable cause.Dedehas a very accessible andpersonalwritingstylethatbringsyouintoamorepositivestateofmind.Youmayfind yourself thinking, “I can do that,” or “I really am going to feelbetter.”Thisisapowerfulpartofhealing.Apersoncannothealifheorshedoesn’tbelieveit.Amongmypatients,thosemostlikelytohavethequickestrecoverytendtohavethebestattitude,agoodsenseofhumor,abalancedlifestyle,andanaffinityforexercising.It is extremely important toconsider thatour relationshipwith foodwill affect howwe heal. Food is central to the entire chasm of livingbeings.Practically,foodprovidesnutrientsforourbody’sfuel.Itismorecentralthanyoumayrealize.Foodstimulatesconversationsandinitiatesfriendships and relationships. Food is everywhere. Think of how oftenyoumayhavescheduledasocialactivitythatinvolvedfoodinonewayor another. Dates, having people over, parties, ceremonies, going outafter work, going to a friend’s house for dinner, lunch meetings,breakfastmeetings—thesearejustafewexamplesofthemanywaysthatweinteractwitheachotheraroundfood.Sowhy is it that societal food choices are not typically healthy andnourishing?Wehaveveeredfarfromourrootsinourfoodchoicesandfarming practices. Research has shown that poor food choices affecthealth outcomes for the future. There is a direct correlation betweenfats, sugars, and processed foods and illness. There is also a directrelationshipbetweenhealthyfoodssuchasvegetables,fruits,nuts,seeds,andotherhigh-fiberfoodsandadecreaseinnegativehealthoutcomes.Itisbeingprovenintheresearch,nowwejustneedtostartlisteningandmakingchangesinourownlives.Ashardaschangeis,itcanbeliberatingandexhilarating.Increasinghealthyfoodsinyourdietisagoodstart,andDedehasdoneagreatjob

ofpresentinguswithdeliciousrecipes inawaythatenablesus tostillsavorfood,withouthavingtosacrificetaste.I am positive that youwill be thanking yourself for picking up this

bookandwill enjoyputting intopractice someof the suggestions thatDedeoffersinthefollowingpages.

JessicaBlack,N.D.AuthorofTheAnti-InflammationDietandRecipeBookand

co-authorofLivingwithCrohn’sandColitis:AComprehensiveNaturopathicGuideforCompleteDigestive

Wellness

I

AUTHOR’SNOTE

WAS45whenIlearnedaboutthediseasethatwasgoingtochangemylife. Up until then, my life had been largely without significant

personalstruggle.Asanadult,IhadcelebratedthebirthofthreehealthybabiesandenjoyedacareerthatIloved,workingintheworldofbookpublishing.Sometravel, fluency inanother language,acollegedegree,andanoutwardlyhappyfamilyformedthenucleusaroundamarriagetomy college boyfriend. Under the surfacewere family tensions and thedeathofoneofmyclosest friends, adoctor, frombreast cancerat theageof41,whichleftmeconfusedandsomewhatpronetodepression.Asisevidentinmystory,however,Imaskedthepainofemotionaldistressand physical trauma quite well: I was a high-functioning professionalwomanwithacareerinbookpublishingasadesigner.AftermydiagnosiswithCrohn’sdisease, Ididnotsetouttoactually

write a book; instead I was keeping a food journal, which is reallyimportantforsufferersofIBD,bothyoungandold.Foranentireweek,mynaturopathicdoctorsuggestedwritinginajournalallthesymptomsmybodyhadandeverythingIwasdoingandeatingduringthattime.Iwastoldtobesuretorecordallsymptoms,fromthemostminorcrickinthe neck to lowback pain, to headaches, to diarrhea. By doing this, Ibegantolearnhowmybodywastryingtocommunicatetome:Ibegantolistentomybodymoreandmore,andthenitbecameeasierformetonoticetheseconnections.In2006,aftercominghomefrommybowelresection,myfoodjournal

beganmoreas“notestomysurgeon,”thatbecamesomewhathumorousand sarcastic (for example, “Well, Dr. H, you toldme to keep a foodjournalsoheregoes…thisisgoingtobereallyboringsinceInoweatpracticallythesamethingeveryday!”).Lateron,asmyfoodjournalprogressed,Ibegantoexplorehowand

whyI started tohavesymptomsandhowhavingCrohn’sdisease,withsomeulcerativecolitisaswell,wasaffectingmy life,and the so-called“journal”tookonalifeofitsown.Mypublishingstoryisnotunique:Iwantedtobuyabookthatwouldhelpmeasalifestyleguidefortheinflammatoryboweldisease(IBD)Isuffered from. I searched for a book that would incorporate both theknowledge that comes fromWesternmedicine (i.e., high-tech, sciencebased), along with a naturopathic approach that could readily beintegratedintoahealthy,activelife.Thiskindofbookdidn’t exist in2006, so I setout towritemy firstbook,LivingwithCrohn’s&Colitis:AComprehensiveNaturopathicGuideforCompleteDigestiveWellness.Whatsetsmyfirstbookapart,Ithink,isthatit explains the disease, and attempts to help sufferers live with thedisease, both byunderstanding it better and also,more practically, byprovidinglifestylestrategies(suchasyoga,recipes,etc.).By the springof2010,LivingwithCrohn’s&Colitiswas releasedandbegan to stimulate very positive reactions. A writer for Preventionmagazine’s story “4 ScreeningTestsWomenFear” interviewedmeandthe article was reprinted widely; another article aboutmy struggle toovercome Crohn’s disease appeared in MORE magazine, and my co-author Dr. Jessica Black, and I have since been on numerous radioshows.Ibuiltawebsite,startedablog,andbeganTwitterandFacebookpages,whichhaveincreasedexposure,andbooksalesaregrowingwiththe book now helping many patients, medical professionals, andcaregiversalike.Ultimately, forme, although thebook that emerged ismainly aboutdiseaseandrecovery,itisalsoaboutconfrontingpaincourageouslyandlivinglifetocelebrateit.Thisbookismystory,butitisalsoawayformetoaidotherswhoareeithernewlydiagnosedwiththeselonelyanddebilitatingdiseasesofthebowelorwhohavealovedonewhoislivingwithinflammatoryboweldisease.Thebook isalsoawellnessguideand Iamgrateful tomyco-author,Dr.JessicaBlack,whoofferedtheperfectbalancetomypatientstory by offering a comprehensive naturopathic approach to achievingandmaintaininghealthandlongevity.In the spirit of hope, espoused by Jerome Groopman, M.D., in hisgroundbreakingbook,AnatomyofHope:HowPeoplePrevailintheFaceof

IllnessIofferthiscompanioncookbooktoourreaders,asawaytolendmoresupportandcompassion,andyes,hope.It ishope,Ialsobelieve,thatapatienttrulyneedsinordertosurviveandeventothrive.I hope this cookbook becomes a vital and inspirational addition toeveryone’skitchenbookshelf!

DedeCummingsMay5,2014

WestBrattleboro,Vermont

I

CHAPTER1

LearningtoLoveandHealYourBody

N MY FIRST BOOK, Living with Crohn’s & Colitis: A ComprehensiveNaturopathic Guide for Complete Digestive Wellness, Dr. Jessica Black

and I argue that eating well is key in prevention and treatment ofdigestivediseases,includingCrohn’sdisease,ulcerativecolitis,andotherdiseasesofthegut.Whyareautoimmunediseasesontheriseacrosstheboard in the world today? Some theories include the advent ofrefrigerationandtheoveruseofantibiotics.Howeverthebasicfactthatour bodieshave troubledigesting over-refined foods is argument for asimple diet that is easy to cook, to chew, and to digest: for example,steamedorroastedveggies,rice,andsomeprotein(tofuorchicken).Ourfirstbookadvocatedananti-inflammationdiet,joiningafarmshare/CSA,slowing down, and de-stressing life. Now, with Living with Crohn’s &Colitis Cookbook, we will guide you step-by-step in integrating thissimpleandnutritiousdietintoyoureverydaylife.

IBDONTHERISEWhyarepeople suffering from thedebilitating effects of InflammatoryBowelDisease(IBD)acrosstheboardintheUnitedStates,andinotherdevelopedcountries?It is no secret that ulcerative colitis and Crohn’s disease are on the

rise,andanewstudytraceshowatypicalWesterndiet that ishigh insaturated fats (found in dairy products, baked goods, and processedfoods) may increase the chance of an imbalance in the gut microbes.According to a recent article in Scientific American’s Health Blog byKatherine Harmon, Crohn’s and colitis (inflammation of the large

intestinethatcancausepainanddiarrhea)seemstoruninfamilies,butnot everyone with the genetic risk gets the disease. Because of this,scientists have presumed that an environmental trigger initiates thedisease.AccordingtoEugeneChang,aprofessorofmedicineattheUniversityofChicagoandco-authorofanewstudypublished inNature,“Movingfromelevatedrisktothedevelopmentofthediseaseseemstorequireasecond event, which may be encountered because of our changinglifestyle.”Changandhiscolleaguestracedhowsaturatedfats,particularlythosefromdairy,whicharealsopresentinmanybakedgoodsandprocessedfoods,canchangethecompositionofnaturallyharmlessbacteriainthegut.As thebalanceofbacteria species shifts, it can triggeran immuneresponsethatresultsininflammationandtissuedamage.The word “inflammatory” literally means relating to or causinginflammationof apartof thebody. InDr.Chang’s study, comparisonswerestudiedbetweenagroupofmicewithageneticpredispositionforintestinaldiseasewhichwerefedadiethighindairyandsaturatedfats,versus a groupwith the samegenetic predispositionwhichwere fed adietlowinsaturatedfats.The mice that were genetically predisposed and fed a diet high indairyandsaturatedfatdevelopedaharmfulbacteria(withanextremelypoeticname),Bilophilawadsworthia,whichisalsofoundinpatientswithintestinaldiseases. Infact, theteamattheUniversityofChicagofoundthatthemicewiththeincreaseinharmfulbacteriawentontodevelopanimmuno-activatedresponsethatcreatedsubsequentinflammation.Whatcanwelearnfromthisstudy?Firstofall,IwanttoapplaudDr.Chang and his team, as well as the excellent reporting by KatherineHarmonandthepublishersofNatureandScientificAmerican.Thoseofuswholivedailywithinflammatoryboweldiseaseareanticipatingthatthisknowledge will help us find a cure that doesn’t depend on drugs tosuppresstheentireimmunesystem(atreatmentthatoftencreatesotherhealthproblems).

WHATCANWEDONOW?

As a layperson and authorwho struggleswithCrohn’s-Colitis, I followblogsandscientific journalswiththezealofamedicalstudentdoingaGIrotation.Callmecrazy,butIamnotgoingtositaroundgettingsickerandwaitingforthedoctorstocompletelongtermtrialsandsimulations.Wecanstartbyeatingasimple,structureddiet;whatIliketorefertoasadietwherewe“eatfoodwithoneingredient.”Next,wecankeepafoodjournal.Startbyeliminatingdairyforthreedays and see if that helps, then record what you eat—usually smallfrequentmeals are best: oatmeal in themorning, followed by a hard-boiledeggat10:30,lunchisaspinachsaladwithturkeyandaricecake,afternoonsnackcanberaisinsandalmondsorcarrotsandpurehummuswithgarlicandlemon,anddinnerisbeansandriceorbakedchickenorfishwithsteamedbroccoli.(Allofthesearejustsuggestions,iftolerated,aseveryoneisdifferent!)I have not eaten wheat for seven years, which has been of greatbenefit.ThoughIstilllovedairyproducts,likecheeseandyogurt,Igavethemup a year ago. I recommend cutting back on dairy, switching tolower fat cheeses like provolone, and making your own yogurt byfollowingtheSpecificCarbohydrateDiet(SCD)book,BreakingtheViciousCyclebyElaineGottschall.Addingprobioticstoyourdietwithadailysupplementisalsoagreatwaytohelpbalancethegutmicrobialbalance.IuseAll-FloraProbioticsbyMetangenics.When I am traveling, I use the great Jarrowproduct,Jarro-DophilusEPS,whichhas5billionorganismspercapsule.Don’tforgettoexercise,eatabalanceddietwithsmallfrequentmeals,keepafoodjournaldaily,getlotsofsleep(eighthoursisrecommended),andaddholisticandcomplementarytreatmentstoyourlifestyle,suchasacupuncture, daily yoga, and meditation, as outlined in my previousbookLivingwithCrohn’s&Colitis.

DEDE’SBACKSTORYIlovetotravelandlefthomewhenIwaseighteentoliveinEuropebymyselfforayear.IsettledinVienna,Austria,andlovedthecultureandthe people. The diet, however, was not the healthiest, and I gainedtwenty-fivepoundsbysubsistingonWürst,bread,andofcourse,beer.I

remember,whenIcamebackfromEurope,myfatherlookedatmeandsaid,“you’vegainedtwicetheFreshman15,andyoudidn’tevengotocollege!”Well,hereIam,manyyears later—withcollege,marriage,andthree

wonderful children behind me—and I have to say that the one goodthing that having Crohn’s disease has done is that I no longer worryaboutmyweight, and I just eatwhat I can andmakeno apologies toanyone. My weight has stayed at around 140, which mygastroenterologistsaysisperfectbecauseIeathealthyfoodallthetime—hardly any sugar, no fried food, nowheat, and very low-fat dairy—andIexercisedaily,andmaintainalow-stresslifestyle.The reason I wasmotivated to write this cookbookwas not to talk

aboutourAmericanculture’sunhealthyobsessionwithbeing thinasasignofsuccess;Iwroteittotalkabouttheopposite—Ihopetherecipesinthisbookwillencourageyouto learntoeat,cook(andevengrow!)healthy food, love your body and cherish your family, and takeresponsibilityforyourownhealthandeducation.Isaythisbecauseforyears,Iwallowedinself-pityingbehaviorduring

myCrohn’s flares,whichoccurredmonthlyandhad thenastyhabit ofcoinciding with my menstrual period. I used to crawl into bed andsometimes cry quietly, so as not to disturbmy kids. After driving thekidstoschool(duringoneoftheseflares),Iwouldfrequentlypullovertothesideoftheroadinmycar,andjustputmyheadonthesteeringwheelandsob.Ittookmeyearstoaskforhelp,andbythetimeIwasfinallydiagnosed,mydiseasehadbasicallydevouredmyterminalileum,foritwasbeyondrepairduetorepeatedflaresleadingtoscarring.Sohaving first had symptomsof ulcerative colitis (I have this, too!)

afterIreturnedfromVienna(remembermyunhealthylifestyle,horriblediet, and self-loathing attitude?), fast forward to 2006, towhen IwasadmittedtotheERwithastomachthesizeofabasketballandaseverelyimpactedbowelthatwasabouttorupture.IfinallyadmittedthatIwasonesickpersonandIneededhelp.That was my first step toward getting well. In the past, I would

constantlythinkaboutwhatIcouldorcouldnoteattostaythinandbeattractive. I smoked cigarettes to curb my appetite and utilized thediuretic aid that nicotine provides; I also worked all the time andexercised in fits and starts, and tried to diet, off and on, but always

gainedtheweightback.Having my kids and going through childbirth helped me let go ofinhibitionsandwasagreatrelease forme. Ialwayswantedtobe trimandfitand“incontrol.”One thing I’ve learned fromhavingCrohn’s isthatsometimeswhenyoulieonthecoldandsmellybathroomfloorwithyourarmswrappedaroundthetoiletcryingandinpain,youareclearlynotincontrol!

LEARNINGTOLOVEANDHEALYOURBODYAfterJessicaBlack,N.D.andIcameoutwithourLivingwithCrohn’sandColitis book, Iwas interviewedbyLindaSparrowe, awriter fromYogaInternational,whowrote:“Adisorderedbodyimageisn’talwaysaboutweight,ofcourse.DedeCummings, a graphic designer fromVermont, remembers the time shewas in a yoga class practicing handstand and her shirt came up,revealingahugescaronherbellythatshehatedandfeltashamedof—aresultofmultiplesurgeries.Heryogateachertoldhershewasbeautiful.‘Butmyscar,’shesaid.‘Yourscarisbeautiful,too,’hesaid.‘It’sapartofwhoyouare.’”So formy fellow Crohn’s disease and ulcerative colitis readers, andpeoplewholoveyouwhomayalsobereading,Iurgeyoutoletgo,andby that Imean ask for help, but also study everything you can aboutyourdiseaseandadmityouhaveaseriousdiseasethatcanevenleadtodeath.Don’t bepolite at potluckdinnerparties; at restaurants, ask forgluten-free pasta or rice, well-steamed fresh local veggies (especiallyavailable in summer), and baked fish specifically made for you if themenudoesn’thaveeasy-to-digestfoodyouknowyoucantolerate.Don’tbeafraidtotakecontrolofyourhealthandgetyourlifebackontrack—itispossibletoenjoyanactivefulfilling,healthylifewithIBD!

HOWTHISBOOKCANHELPIn this book, I do not offer strict diet rules for “this or that digestivedisease.” Instead, I offer up my own tried-and-true nutritionalsuggestions based on my interpretation of current medical research(remember,Ifollowgastroenterologypapers,studies,andthelike,withthe zeal of a pre-medical student!), and personal stories that will,hopefully,helppeoplecope,learnabouttheirdisease,andthrive!The specific types of information you can expect to find in the

followingpagesincludetipsforfoodshopping,aguidetokeepingafoodjournal,andrecipes forwhenyouhavea flare,plus recipes for typicaldailylife.IwrotethisbooktocomplementtheworkJessicaBlack,N.D.,andIpresentedinourfirstbook,andIhopethatyouwillbeabletoreadthatfirstorconcurrentlywiththiscookbook.Asyouread,youwillfindrecipesformakingbasicmealsthatarenot

complexandthatusesimple ingredients,plusstaples that include howtomakeyourownhome-cooked chicken soup, rice, beans, guacamole,almondmilk,andmore.I have also included some basic tips for food shopping along with

informationabouthowtoavoidpesticide-tainted fruitsandvegetables,joiningafarmshare(CSA),andcreatingyourownvegetablegarden.One ofmy basic premises in this cookbook is to help you plan and

createanindividualizeddietjustforyouorforsomeoneyouloveorcareforwhohasinflammatoryboweldisease.Adailyfoodjournalformsthefoundationof theplanasdootherholistic lifestyle activities includinggettingdailyexerciseandenoughsleep,practicingyogaandmeditationto calm your brain and relieve stress, and other health-promotingtechniquesyouwilllearnabout.Therecipesinthisbookarereallyuniqueandhavebeenapprovedby

many of my “Crohnie” and “UC-er” friends! There is a very strongcommunityofIBD/IBSpeopleoutthere(Ihonestlydon’tliketousetheword“sufferers”duetothenegativityoftheword),whosharerecipes,andIlistmanywebsitesandplaceswhereyoucangetsupport.ItismyhopethatthosewithCrohn’sorcolitis,andvariationsofthese

diseases,andeventhosediagnosedwithIrritableBowelSyndrome(IBS),will be able to benefit from taking control of their own diet through

usingthiscookbook.

W

CHAPTER2

CreatingBalanceinYourDiet

HAT ARE Crohn’s disease and ulcerative colitis? These diseases arepart of a category of illnesses known as inflammatory bowel

disease(IBD).Inflammatoryboweldisease(IBD)isthegeneralnamefordiseasesthatcauseswellingintheintestines.Aregulatoryborderwithinthe body uses chemical messengers and hormones as keys to allowaccess to important chemicals and deny access to unwantedmaterials.Thegastrointestinaltractisoneofthemostimportantregulatoryborderswe have in the body. It functions to allow healthful nutrients orbeneficial bacteria in and to keep out unwanted microorganisms orlarger food particles that may harm or overload the system.Inflammatory bowel disease (IBD) stems from a confusion, ormisunderstanding, of the mucosal immune system function in theintestine. When this confusion occurs, the intestinal lining can beginmountingreactionsagainstnormallyharmlessbacteria,foods,andsoon,andinflammationoccursinthecolonasaresult.The causes of inflammation for thosewithCrohn’s, ulcerative colitis

(UC),andotherformsofIBDarecomplex,involvinganumberoffactors.Theseincludeone’senvironment,microbialbalance,genetics,stressandemotionalhealth,dietandlifestylehabits,andimmunologicalfactors.Although the cause of IBD is not clear, one can learn what causes

inflammation for each individual and then use this knowledge toimprovelifestylehabitsandcreatebalanceintheirdietandintheirlife.

GUT MICROBES MAY PLAY A ROLE IN

CROHN’SDISEASE

Didyouknowthatthereismorebacteriainthegutthantherearehumancellsinthebody?AccordingtoarecentNPRarticle,researchinvolvingmorethan1,500patientsfoundthatpeoplewithCrohn’sdiseasehadalessdiversepopulationsofgutmicrobes.Takingprobiotics isagoodway to help balance the gutmicroflora. There are over100 trillion microoganisms and hundreds of differentspeciesinthehumanbowel.Thebacteriaintheguthelpskeeppathogensfromcausingharm.Studiesarecurrentlybeing done, and the results are not consistent, but evenHarvard Medical School has asserted that “probiotictherapymay also help people with Crohn’s disease andirritablebowelsyndrome.”RamnikXavier,M.D., Ph.D., ofMassachusettsGeneralHospital in Boston, who led the research, which waspublishedinthejournalCell,Host&Microbe, stated thatinadditiontohavinglessdiversityintheirgutmicrobes,the Crohn’s patients had fewer bacteria that have beenassociatedwithreducedinflammationandmorebacteriaassociated with increased inflammation. “There’s thepossibility thatwemightbeable to identify [some] sortof super-probiotics thatmightbeable to correct thegutbacktothehealthystate,”Xaviersays.The term, “probiotics,” comes from pro and biota,meaning “for life.” The new term and products called“superprobiotics”thathaverecentlycomeonthemarketis certainlyworthwatching and thenext steps takenbymedical researchmay reveal them toaid inavarietyof

illnesses. For centuries, cultures have eaten fermentedfoods, such as yogurt, which transfers live bacteria intothe gut. Here in America,we have lagged behind othercountries, perhaps because the idea of ingesting“bacteria” is anathema to our culture’s fixation onantibiotic“cleanliness.”Thisfixationontakingapill,orantibiotic,iscurrentlychangingdrasticallywiththeCentersforDiseaseControl(CDC) instructing doctors to wait before routinelyprescribing antibiotics. As far as rushing out to spendextramoney on super probiotics, it is advisable towaitand follow Dr. Xavier and others in their research.Ingesting natural probiotics (commonly called “pre-biotics” if they are ingested as food products) is notharmful at all and may in fact be beneficial as studiesnowshow,especiallyforinfantsandwomenwithvaginalinfections.According to HarvardMedical School, “The best casefor probiotic therapy has been in the treatment ofdiarrhea. Controlled trials have shown that Lactobacillusrhamnosus GG can shorten the course of infectiousdiarrheaininfantsandchildren.”Ingestingprobioticsandtaking a supplement if you have inflammatory boweldisease seems like a prudent approach to aid in healingthegut.

Although there is no dietary “cure” for IBD, eating well can make amajordifferenceforthoselivingwiththesymptoms.Choosingtherightfoods and avoiding the wrong ones can help reduce (and possibly

eliminate) the occurrence of symptoms and lead to a more normallyfunctioningdigestivetract.ByshiftingtoanIBD-friendlydiet,thebodywillnotonlybereceiving

rich nutrients, but will also become more regulated, allowing thedigestivetractmusclestorelaxandeasilybreakdownthefood.Increasingyourintakeoftherightfruits,vegetables,grains,andmeats

whilestayingawayfromfatty,sugary,andstomach-strainingfoods,canlead tobetterwell-beingwith less symptomsandmore time to justbeyou;and,hopefully,keepyourhealthontrackforyearstocome.The dietary suggestions outlined in these introductory chapters will

show you how to create ameal plan that will steer clear of “trigger”foods,whichcanbeasetbackonyourquestforahealthyandsymptom-freediet.Keepinmindthateachindividualisdifferentandnoteveryonewillhavethesamereactionstocertainfoods.However,somepeoplewillprefertoeliminateallfoodsthatcharacteristicallyworsensymptoms.Speak to your GI doctor, or specialist, about the dietary guidelines

belowandseekhisorherguidancebasedonyourownuniquesymptomsandneedsbeforebeginninganydietaryregimen.If you haven’t already, omit from your daily diet any foods that

irritate or increase your symptoms; this can drastically improve yourdigestivehealthandregularity.

Thesedietarychangescanbeyourfirststeptowardsbetterhealth:AVOID dairy products like milk, cheese, and yogurt. Even if you’re

normally tolerant to these foods, the high fat content can lead todiarrheaandcanincreasedigestivediscomfort.AVOIDcertainvegetableslikebroccoli,Brusselssprouts,cabbage,and

cauliflower,whichincreasegas.Notethatexcessiveintakeoffibercanalsoleadtogasandcramping.

However, depending on your symptoms, a gradual increase of solublefibers(suchasapples,oats,andcitrusfruits)andinsolublefibers(foundinwholegrains,bran,andmostvegetables)canhelprelieveconstipationbymovingmaterialthroughthedigestivesystem.Addingabitofgroundflaxseed to your diet allows some patients, who tend to have moreconstipationandcramping,relieffromthesesymptoms.AVOIDartificialsweetenersandfoodshighinsugar.

AVOIDredmeatandfried, fatty,andprocessed foods. (Note: ifyourbody craves red meat, or you are dairy-free and need more calcium,haveahealthful,grass-fed,antibiotic-freehamburgerorsteakonceinawhile!)AVOIDcaffeine,alcohol,andchocolate.

Keepinmindthatitwilltaketimetoeliminateanyfoodproductsthatyouare accustomed tousing.Byusing the trial anderror system (anddocumentingtheresultsinafoodjournal)youcanruleoutcertainfoodsthathaveanegativeeffectonyourspecificsymptoms.Therecipesinthisbookarespecifictoaidingindigestion,especiallywhentheimmunesystemiscompromised,withtheoutcomeofloweringinflammationandcreatingabalanceofsustenancethatwillhelpcreateanoveralldigestiveplantofollow.Theuseofoliveoil, freshvegetables,wild-caught fish, locally raisedorganicchickenorbeef,andorganic foodoverall (madewithoutbeingprocessedor fried) is thebasic foundation forhealth in this cookbook.Specificrecipes,suchasFishCurryonthispage,orDr.Lang’sHealingSoup on this page, are loaded with natural immune boosters in thespices,asevidenceshowsthatpeoplefromcountrieswherecurriesformthemaindiet(likeinIndia)havelessincidencesofIBD.When one is diagnosed with a condition such as IBD, and myriadautoimmune diseases, such as rheumatoid arthritis, multiple sclerosis,chronic fatigue syndrome, diverticulitis, or GERD (gastroesophagealreflux disease), it can be a daunting task to navigate daily life. Sinceinflammationinyourdietcanaffectyourjointsandyourentiredigestivetract,itmakessensetoeatthemostbalanced,andhealthiest,diet.Following the instructionson lifestyleanddietoutlined in thisbookwill also empower patients, or caregivers, to take necessary steps toeliminateinflammationinthedietandlowerstresstomoremanageablelevelswiththegoalofrestoringbalanceinthegutandinone’sdailylife.

DECREASEINFLAMMATIONTHROUGHDIETANDLIFESTYLECHANGESDietarygoalscanbeinstrumentalinhelpingtocopewithinflammatory

boweldisease. In the following sections, Iwill sharewithyousomeofthe recent changes in my diet and how they have helped quiet theinflammationinmygutandmakemefeelbetterandmoreenergized.

LimitYourIntakeofRedMeatFirstthing:don’teatanycommercialhamburgers!Ilovethem,butIhaveaddedthemtothelistoffoodsIgaveupandmissalot(incaseyouarewondering: pizza, bagels, and a grilled burger with melted cheddarcheese).AccordingtotheHarvardMedicalSchoolFamilyHealthGuide,“ahighconsumptionofmeatislinkedtoanincreasedriskofcoloncancer.Inallcasestheworryisconfinedtoredmeat,notchicken.”Itcertainlymakessensetolimityourintakeofredmeat,andthecommercialmeaton the market which in many cases is loaded with antibiotics andpotentially cancer-causing chemicals.Whenmy body craves redmeat,insteadIbuylocalorganicallyraisedhamburgerorsteakfromthefoodco-op.Iusuallygrilltheburgersandservethemwithoutabunandwithroastedveggiesontheside.Whilemy family eats delicious homemade grilled pizza, rather than

feeling sorry formyself, I switched toAmy’s™brownRice crust pizza,ricecakesinsteadofbagels,andGardenburgers™insteadofhamburgers(cookedon the grill and servedwith a slice of spelt bread, if you cantoleratespeltflour).

LightenYourDairyLoadSwitch toyogurtasa first step to limityourdairy intakeandconsideromitting dairy entirely. In Breaking the Vicious Cycle, Elaine Gottshallrecommendsmakingyourownyogurt,but ifyoucan’t,youcanbuyahighqualitybrand, likeStoneyfieldROrganic low-fatplainyogurt, andswitch to the lowest fatcheeses like feta,PecorinoRomano,part-skim,andagedcheese.Therearealsosomegreatlactose-freeproductsonthemarket.

GoLactose-Free

Eliminatealldairyproductsfromyourdiet.ThereasonIsuggestthisisbasedonresearchfromtheMayoClinicespecially.Whenyoueatfoodscontaininglactoseandfeelbloatedandtiredsoonthereafter,yourbodymayhavean inability toproperlydigestmilksugars(lactose) found indairyfoods.Tryeliminatingdairyfromyourdietforonemonthandseeif it helps alleviate symptoms from IBD. Dairy is the most commonculprit in causing symptoms of IBD. Many people do not realize theyhave a lactose intolerance and they find immediate relief (fromsymptomslikebloating)whentheycutoutdairyfromtheirdiet.Limiting your intake of dairy, or trying an enzyme product like

Lactaid,may help you break down lactose if that is causing problemswithgasanddiarrhea.Ifyoudoomitdairy,itisimportanttotalkwithyournaturopath,dietician,and/orGIphysicianaboutgettingacalciumsupplement,especiallyifyouarevegetarian.

GoGluten-FreeManypatientsaretestedforfoodallergies,whichisagreatfirststep,butoftentheydonottestpositivewithhavingawheatordairyallergy.Dr.Stefano Guandalini, medical director of the University of Chicago’sCeliacDiseaseCenter, has shown that his patients improvewhen theyadoptagluten-freediet,whichheattributes toan increased awarenessof dietary intake and healthy eating. “For the previous 250,000 years,manhad evolvedwithouthaving this very strangeprotein inhis gut,”Dr.Guandalini said. “Andas a result, this is a really strange,differentproteinwhichthehumanintestinecannotfullydigest.”Oftenwhenpeoplego“gluten-free”theynaturallybegintoeatamore

healthful diet—no more trips to fast food restaurants that don’t offergluten-freealternatives;instead,theyfocusonpreparingtheirownfoodorreadinglabelsandeducatingthemselvesabouteatingright.

GLUTEN-FREE AND GRAIN-FREE: WHATDOESTHATMEAN?

Beforetacklingthegluten-freediet,let’sgettoknowourculprit.Gluten is a specific typeofprotein,butoneyouwon’t find in meat or eggs. Instead gluten is found inwheat,rye,andbarley.Goinggluten-freemeansavoidingthese grains. A gluten-free diet is essential for mostpeoplewithglutenallergiesorceliacdisease,aconditionwhichcausesintestinaldamagewhengluteniseaten.Inadditiontofollowingagluten-freediet,youmayalso

wanttotryeliminatingallgrains.ManyadvocatesofthepopularPaleoDiet(seethispageintheResourcessectionofthebook)eatadietthatisfocusedonanimalprotein,fruits, vegetables, andnuts.Nut flours, like coconutandground almond, are great substitutes forwheat, and themeritsofeatingPaleoaretoutedinthisbookwithagoalbeing to lessen inflammation in the body by eating thesimplestdietpossible.

NOWWHATDOYOUEAT?Call me crazy, but I love this question! Your diet no longer includeswheatandhasverylittleredmeat,andlimiteddairy.Youmaybeaskingyourself,nowwhatdoIeat?MakeFruitsandVeggiesyourmaincourse.The first step is to increaseyourintakeoffruitsandvegetables.Agreatwaytohaveeasyaccesstofreshproduceis tostartyourowngarden—mylittle3x10footraisedbeds are producing like crazy now. (See the section at the end of thisbook,onthispagefortipsoncreatingagarden.)ReplaceWheatwith Spelt orGluten-FreeGrains. People always askmewhyIcannoteatwheatandIdon’thaveaclearanswer.Iremembermynaturopath asking me to give up wheat when I was really havingdigestive issues—mostly constipation and blockages—and I washorrified. “I love pizza and bagels themost,” I pleadedwith her. She

demurred and suggested I give upwheat for three days to see if thathelped my frequent bouts of arthritis due to the long-term flares ofCrohn’sdiseasethathadravagedmyjoints.After threedays, Iwasecstatic—Ihadmoreenergy,andI feltbetterall over, especially in my elbows and knees which were frequentlyarthritic.Iswitchedtotheancientwheatgrain,spelt,formyoccasionalwheat-fixes(thoughItypicallyusericeflourforpastasandpizzacrusts).Spelt looksvery similar towheat (justaskmy twenty-one-year-old sonwhooften samplesmy spelt concoctions, like pizza dough and scones,anddoesn’tnoticeanydifferencefromthesamemadewithwheat!)Speltactuallycontainsmoreproteinthanwheat,andsinceIlimitmyintakeofredmeat,Idolikegettingextraproteininmydiet.Inaddition,the protein is easier to digest, though there is actuallymore gluten inspelt,whichmakes itanunsuitablegrain for thosewithceliacdisease.There are somewonderful gluten-free alternatives (check out “AgainsttheGrain,”aVermontcompanythatmakespizzaandbagels!).As far asoats are concerned, Ihave found this grain tobe easier todigest than most other whole grains. (Note: I only use pure oats, notcommercial oats, which are often processed with wheat. If you haveceliacdiseaseyoumuststayawayfromanywheatcontamination.)Eat Six SmallMeals aDay. A healthy breakfast should energize you,satisfy your hunger and provide beneficial nutrients—carbohydrates,protein,vitamins,minerals,anda smallamountof fat.Abowlofhighqualityoatmealthathassomedietaryfiberwithpurealmondmilk(seetherecipeonthispage),cut-upfruit,andevenafewnutsprovidesalotmore nutrients than an empty calorie food like that sweet roll ordoughnut. In addition to lowering blood cholesterol, oatmeal can helpcontrol blood sugar and insulin sensitivity. Whole grains includingoatmeal are digested more slowly than refined grains. This slowerdigestion leads to a gradual, steady supply of blood sugar which cankeephungerincheck.After amorningbreakfast of either oatmeal or cut-up fruit andnutswithalmondmilk,youcanplanamid-morning snackof aboiledegg,followed by a healthy salad or soup for lunch, then a mid-afternoonsnack of almond butter and carrots, followed by a vegetable-focuseddinnerwithasideofprotein.Be Choosy with Nutrition Labels. When making diet and lifestyle

choices,Ialwaysreadlabelscarefully—sometimesthefeweringredientsonthelabel,thehappierIamandmoreapttopurchase!

SOAKINGNUTS

According to FoodmattersR, soaking nuts, grains, seeds,andlegumesinwarmwaterforsevenhoursisagoodwayto get the nutritional benefits out the foods while alsomakingthemeasiertodigest.

Whysoaknuts,grains,andseeds?•Toremoveorreducephyticacid.•Toremoveorreducetannins.•Toneutralizetheenzymeinhibitors.•Toencouragetheproductionofbeneficialenzymes.• To increase the amounts of vitamins, especially Bvitamins.

•Tobreakdownglutenandmakedigestioneasier.• To make the proteins more readily available forabsorption.

•Topreventmineraldeficienciesandboneloss.• To help neutralize toxins in the colon and keep thecolonclean.

•Topreventmanyhealthdiseasesandconditions.

Many of us with Crohn’s disease have trouble with the

absorption of B vitamins and other essential mineralssince our terminal ileums (the smallest endof the smallintestine where it meets the large colon) are eithercompromised due to inflammation or scarring, or (as inmycase)removedentirely.Itisimportanttokeepaneyeonwhatfoodweingestandhowweingest it toachievemaximumbenefits.

WHATCAUSESAFLARE-UP?Theshortanswertowhatcausesaflareup, isthatdoctorsdon’treallyknowwhatcausesIBDtobeginwith,andintermittentflaresduringthediseaseprogressioncansometimescomeonwithoutwarning.Sometimesthemusclesofthelargecolondon’tcontractorexpandproperlytoaidinthedigestionoffood;or,ratherthanamechanicalproblem,thepatienthas trouble breaking down food due to an overly sensitive gut that isprone to cause gas and bloating, orwhat is referred to as “LeakyGutSyndrome”(seeTheSpecificCarbohydrateDietLifestyleonthispageintheResources).Currentmedical research looks at the beneficial biological effects of

sleepandexerciseon symptomsandwell-being in the fieldof IBD.Asmany of us are aware, stress has a significant and impressionableinfluence on all diseases. In fact, stress and the hormones that aresecreted in times of excess stress directly affect our health. In today’sworld, our lifestyles play a huge role in the prevalence of particulardiseases,includingIBD.

Duringthesummerof2013,IwasfreakingoutbecauseIthought I had Lyme disease, but it turns out it was aCrohn’s flare-up. (Yes, I have been so happy to be inclinical remission for the past six and a half years, I’d

forgottenwhatitwasliketohaveaflareup!)Ioriginally thought IhadLymediseasebecause Iwas

having stiffness and flu-like symptoms. Earlier thatsummer, I had a systemic flare of poison ivy and mydermatologistthinkstheacutecontactdermatitisactuallycausedmybodytogetoutofbalance,resultinginaflare-up.

DIETCHANGESFORFLARE-UPSJessica K. Black, N.D., author ofThe Anti-Inflammation Diet and RecipeBook,suggeststhatfoodisahealthierwaytocontrolinflammationandreduce chronic disease than takingmedications. Drugs used to reduceinflammationareeithersteroidsornonsteroidalanti-inflammatorydrugs(NSAIDS). Taking steroids can damage the immune system and bothcategories of drugs can have damaging side effects. Instead, Blackrecommends eating anti-inflammatory foods that boost health whilereducingchronicillness.Dr.Black tellsus thatan important step in implementingapersonal

anti-inflammatory diet is eliminating food allergens. When the dietereats a food allergen, his or her bodymay stimulate the production ofantibodiesthatcancauseaninflammatoryresponse.Mybasicdietnowexcludescaffeine,dairy,processedfoods,alcohol,andtransfats.InsteadI eat Specific Carbohydrate Diet (SCD) certified foods such as fresh-steamed veggies, cold water fish, and other foods that do not triggerinflammationinthegut.

Dr. Black recommends eliminating all potential allergy triggers,including:

•Caffeinatedbeverages•Friedfoods•Processedfoods

•Peanutbutter•Carbonatedsoda•Citrus•Wheat•Pork•Tomatoes•Potatoes•Dairy•Sugar•Eggs•Shellfish•Peanuts•Anythingthatcontainshydrogenatedoil

Afterfourweeks,reintroducetheeliminateditems,oneperweek,andifnoallergic symptomsoccur,add the itemback intoyourdietbutnoteanychangesinyourfoodjournal(seeChapter4).

THESPECIFICCARBOHYDRATEDIET

Another great approach to education and eating is byfollowingtheSpecificCarbohydrateDiet(SCD),whichisa diet that helped me so much six years ago. (SeeResourcesthispage).With the SCD, you eliminate complex carbohydrates,

lactose, sucrose, and other man-made ingredients fromthe digestive process, which allows the body to finallystart healing. As gut flora levels start to stabilize, the

reduction of irritants fromundigested foods, toxins, andotherman-madeingredientsallowsinflammationlevelstoretreat.The Specific Carbohydrate Diet (SCD) is a group of

foods which are grain-free, sugar-free, starch-free, andunprocessed.While removingmany foods that are toxicand digestively harmful, the diet remains natural,extremely nourishing, and representative of what ourancestorsate.Eating SCD is a way to “re-boot” your digestion and

giveyouanoverallhealthboost.Thedietwillprobablyhaveyoufeelingbetterthanever,evenifyoudon’thaveany intestinal damage. But if you do need a bit ofdigestivesupport,thisdietwascreatedespeciallyforyou.Learnmoreaboutthisdietatwww.SCDLifestyle.com.

DIETCHANGESAFTERAFLAREBelowaresomehelpfultipsforwhattoeatafteraflare-up:

DietRecommendationsforUlcerativeColitisFlare

• Followa lowresiduediet (alsocalleda low fiberdiet) to relieveabdominalpainanddiarrhea.

•Avoidfoodsthatmayincreasestooloutputsuchasfreshfruitsandvegetables,prunes,andcaffeinatedbeverages.

• Decrease concentrated sweets inyourdiet, suchas juices, candy,and soda, to help decrease amounts of water pulled into yourintestine,whichmaycontributetowaterystools.

•Decreasealcoholconsumption.

•Tryincorporatingmoreomega-3fattyacidsinyourdiet.Thesefatsmay have an anti-inflammatory effect. They are found in fish,includingsalmon,mackerel,herring,andsardines.

• Patients often find that smaller, more frequent meals are bettertolerated. This eating pattern can help increase the amount ofnutritionyoureceiveinaday.

• Consider takingnutritional liquid supplements if your appetite ispoorandsolidfoodsarenottoleratedwell.ProductslikeBoostorEnsure are the most common on the market; however, you maywant to consult a naturopath on recommendations for takingsupplementsandgoingonanelementaldiet,which isanentirelyliquiddiet.Whenyouareflaringandhavefatigue,youmaynotbegettingenoughnutrients,andtheideaofeatingsolidfoodmayalsomakeyouanxious.Aliquiddietwhichfocusesonorganicchickenand vegetable broths, and smoothies with banana and ice withadded liquid vitamins and minerals, along with homemade Jellocanreallyhelpyourbowelrestandheal.Thiscansometimestakeafew weeks and it is advisable to consult with your doctor andnaturopathclosely.

DietRecommendationsforCrohn’sDiseaseFlare

•Followalowresiduediettorelieveabdominalpainanddiarrhea.•Ifyouhavestrictures,itisespeciallyimportanttoavoidnuts,seeds,beans,andkernels.

•Avoidfoodsthatmayincreasestooloutputsuchasfreshfruitsandvegetables,prunes,andcaffeinatedbeverages.Coldfoodsmayhelpreducediarrhea.

• Ifyouhave lactose intolerance, followa lactose-freediet.Lactoseintolerance causes gas, bloating, cramping, and diarrhea thirty toninetyminutes after eatingmilk, ice cream, or large amounts ofdairy. A breath hydrogen test may confirm suspicions of lactoseintolerance.

• If you have oily and foul-smelling stools, you may have fatmalabsorption.Treatfatmalabsorptionbyfollowingalow-fatdiet.

Discussthesesymptomswithyourdoctorornutritionist.•Smaller,morefrequentmealsarebettertoleratedandcanmaximizenutritionalintake.

•Ifyourappetiteisdecreasedandsolidfoodsarenottoleratedwell,consider taking nutritional supplements (see the discussion aboveformoreinformationonrecommendedliquidsupplements).

DietProgressionFollowingFlaresforUlcerativeColitisandCrohn’sDiseaseContinuetofollowalowresiduedietandslowlyaddbackavarietyoffoods.Beginwithwell-toleratedliquidsandadvancetosoftsolids,thensolids(seebelowforliquidandsolidfoodsuggestions).Introduceoneortwoitemseveryfewdaysandavoidanyfoodsthatcausesymptoms.Addfibertoyourdietastolerated.Well-toleratedfibersources includetendercookedvegetables,cannedorcookedfruits,andstarcheslikecookedcerealsandwholewheatnoodlesandtortillas(note:cornisnotaseasilytoleratedasriceflourformanywithIBD).Betweenflares,eatawidevarietyoffoodsastolerated.Thisincludesfruits, vegetables, whole grains, lean protein, and low-fat and nonfatdairyproducts.Increaseyourcalorieandproteinintakefollowingaflare.Abdominalpain, diarrhea, and decreased appetite may have caused poor foodintake.Steroidsusedtotreatflaresalsocanincreaseproteinneeds.

Suggestionsforfirstfoodsafteraflareinclude:

• Homemade bone broth, gradually adding chicken soup (see SCDrecipe—Grandma’sChickenSoup—onthispage)

•Dilutedjuices(nosugaradded):use1partjuiceto3partswater•Banana•Applesauce•Cannedfruit•Oatmeal•Plainchicken,turkey,orfish•Cookedeggsoreggsubstitutes(astolerated)

•Mashedpotatoesorwell-cookedrice•Bread:It’srecommendednottoeatbreadandgrainsatall(exceptgrainsmade from almonds or coconut), but sometimes a slice oftoastwithsomehoneyistheperfectcomplementtoapost-flareorduring-flaremenu

WHATCANWEDOGOINGFORWARD?Additional lifestyle changes you can make to create more balance inyour life can be added on after the dietary changes are implemented.Remember,everyonehasdifferent levelsof tolerance forcertain foods.My tolerance for cornmealmaynotbe the same foryou, sokeepingafoodjournal(seechapter4)willcreateagoodrecordofwhatyoueat,whenyouateit,andwhattheoutcomewas.Growyourownfood,andcommutetoworkviabicycleorwalk.Wemustadaptenvironmentally,aswellashealth-wise,asinflammationis the by-product of idiopathic (meaning no known cause or cure)diseases like Crohn’s, colitis, and IBS. Growing your own food inorganically prepared soil is not only a healthy alternative that willultimately saveyoumoney,butalsowill allowyou togainconfidenceandenjoythefreshestvegetablespossible.Ridingyourbicyclewillnotonly cut down on climate-changing fossil fuel emissions (clearly aprovenscientificandman-madeproblemglobally),butitwillalsoallowyoutobenefitfromtheaddedexercise.KeepaFoodJournal.Achievingbalanceinthegutfloraandfaunaismadeeasierwhenyouarearmedwithafoodjournalandalistoftriggerfoods to avoid. You can begin to take steps tomove toward a dietarybasisthatwillencouragehealthyeatingforyouandyourwholefamily.BePatient.Manyofusareona tightbudgetandneed to shopandsavemoneyatthesametime,soitcantakeawhiletoimplementdietarychanges. The way to achieve balance in one’s diet doesn’t happenovernight.Weneedtobepatientwhenwetakethesefirststeps,andaskourGIclinicsandspecialiststoreferustoadieticianwhoisreallyuponthelatesthealthytrends.StayInformed.WhatisreallyimportantisbecomingeducatedaboutIBD and listening to your body. The term homeostasis, or achieving a

balance in the gutmicrobial balance, should not be talked of only inbiochemistrylabs,butalsoinourownkitchensandsmallgardens,withregardtothefoodwepurchase,grow,cook,andeat.

Inthenextchapter,youwillfindevenmoretipsforaholisticapproachtoreducingIBDsymptoms.

N

CHAPTER3

FollowingaHolisticLifestyle

OW THAT WE ARE on our way toward better health through diet,avoidingallprocessedfoods,andstartingtofeelbetterafteronlya

fewdays,itistimetograduallyintroduceamoreholisticlifestyle.Don’tlet the term “holistic lifestyle” intimidate you or deter you from yourgoal. A holistic lifestyle simply means to follow a multi-prongedapproach to integrating healing and balance into your life, and thischapterwilldetailafeweasywaytodothis.Themainthingtorememberisthatittakestimetochangehabits,and

sometimes having a tough diagnosis—like Crohn’s, IBD, colitis, celiacdisease,diverticulardisease,andthelike—canreallyscareusandthrowus for a loop. In this chapter, I have outlined some broad-basedapproachestoaidinadaptingamoreholisticlifestyle.

TAKECONTROLOFYOURLIFETakingcontrolofyourlifeandlearningeverythingyoucanaboutyourautoimmunediseasearegoodfirst steps.Askquestionsofyourdoctorsduring interviews, and seek out local health practitioners that arerecommended and certified. Finding a naturopathic physician with afour-yeardegree and experience is another important step. Remember,naturopathicphysicianscansuggestavarietyofoptionsforyourhealthplanandaugmentwhatyouaredoingwiththeGIclinic.A few years ago, when my GI was adamant that I start 6MP and

Remicade,Iwasdespondentandscared.Mynaturopathsaidtolookatitanotherway,thatifapatienthasnochoice(giventheirqualityoflife),therecouldbeothersupplementsandarangeofbeneficialtreatmentsto

helpalleviatesymptomsfromthedrugs.Manyofushavenochoice!Wearelonelyandconfused,tosaytheleast.AftersobbingonthekitchenflooraftermyrecurrenceinNovemberof2012, I picked up the phone and called Jessica Black, N.D. (anaturopathic doctor andmy co-author of Living with Crohn’s & Colitis)and asked for help. She recommended the curcumin-high-potencyturmericInowtakedaily(alongwithothersupplements),andreassuredmesoIfeltlessoverwhelmed.(Ineverdidstartthedrugregimen,andremaininremissionnowforthesecondyear!)NotonlydidIgetasecondopinionfrommynaturopath,IalsogotonefromatopCrohn’s/colitisdoctoratthefamedMayoClinicinRochester,Minnesota.Myhealthinsurancecoveredalmostallofthecostforthis(Ijusthadtopaytravelandlodging).Beingproactiveaboutyourdiagnosisandthetreatmentplanpresentedto you, is a goodway to stay involved in your own health andmanynaturopaths will work together with your clinic GI team for thebettermentofyourhealth.Ihighlyrecommendthisapproach,asitcanhelpthoseinsimilarsituationsfeelempoweredandsupported,withthegoalofhealingandleadingahealthylifestyle.

ELIMINATESTRESSINYOURLIFEAs many of us are aware, stress has a significant and impressionableinfluence on all diseases. In fact, stress and the hormones that aresecreted in times of excess stress directly affect our health. In today’sworld, our lifestyles play a huge role in the prevalence of particulardiseases,includingallchronicillnessesandcancer.Stress is a controversial cause of IBD because there are conflictingstudiesontherelationbetweenstressandIBD.However,whenwelookatthepictureofIBDthroughpathophysiologyandclinicalexperience,itisclearthatstressisabsolutelyconnectedtoIBS.StressmaynotbethecauseofIBD,butitiscertainthatmanywithboweldiseasereporttheirsymptomsandconditionworsenwhenunderstress.If you have IBD and are reading this book, you can most certainlyattest towhat is being suggested.Haven’t you spentmore time in thebathroomwhen you are under extreme stress? Or before you have to

giveapresentationatwork,oralecture,orsomeotherimportantevent,doyoueverfeel“butterfliesinyourstomach,”astheoldsayinggoes?Anychronic illnessbringswith it thecomplexitiesof themind/bodyconnection.Ways to de-stress in one’s life can be easy, but like mostthings,requirepatienceandpractice.Thefollowingchapterwillincludeafewtipstoguideonewhosuffersfromthemyriadofsymptomsrelatedto IBD toward balance in their life. A few simple stress reductiontechniques to consider are daily meditation and daily exercise, likewalking or riding your bike. TheMayoClinic recommends to start byidentifyingyour stress triggers (for exampleworkor family), and thentakeactiontomakepositivechanges.Daily life isstressfulat times foreveryone,butonceyouare awareofwhat causesyour stress, you canfindthekeytosuccessfulstressreduction.

HOW TO MANAGE CROHN’S & COLITISWHENTRAVELING

We all get a wee bit revved up when a trip is on thehorizon.Forme,Ialsogetanxiousandfearfulofhavingaflare-upontheroad.I’mnotalone,andIdon’twantyoutofeelaloneeither!While travel is great, I have had numerous familyvacationswhenmyCrohn’sflaredupandleftmeinbed,throwingupandhavingtoruntothebathroom.Needlesstosay,itwasnotfun.About ten years ago, I was on a business trip at aprintingpressinManitoba,Canada,andIwasflaringup,andgotamigraineon topof it. Iwassoembarrassed! Ihad to tell my client that I couldn’t even do the presscheckIwaspaidtobedoing!

Tohelpyouavoidsituations likethis,herearesometipsforavoidingstresswhenyoutravel:1.Eliminatestressthatcomesfromsecrets!TellyourtravelcompanionsyouhaveIBD.

2.Resteveryafternoon;gotobedearly,walkonthebeach…peoplewillgiveyouspace.

3.Carefullywatchwhatyoueatwhenyoutravel.Avoidtriggerfoods!Packagoodsupplyofsnacksthatyouknowyoucantolerate.

4.Drinklotsofwater.

Hereismytravelkitofsupplements:•Grapeseedoilextract•VitaminD• L-Theanine (a calming extract of green tea, whichhelpswithmyanxietyaboutflying)

• My daily pills: phyto multivitamin, herbal adrenalassist,turmeric,magnesium-citrate,andOmega3

•UltraFloraTMBalanceprobiotics•Echinaceaandgoldenseal(incaseIcatchacoldorgetsick)

• Arnica gel and homeopathic Arnica tablets forsublingualuse(incaseIgetinjured—onarecenttripIwhacked my knee and bruised it and the Arnicaworkedwell)

STAYFOCUSEDIn a recent study,Mind Over Matter: Mental Training Increases PhysicalStrength, by Erin M. Shackell and Lionel G. Standing from Bishop’sUniversityinQuebec,agroupofcollegestudentswereaskedtoimagineor visualize strength training versus a control group who did nothingandanothergroupwhodidtheactualphysicalwork.Onearea(hipflexing)wasidentifiedforgroupsoftencollegestudent-athletes to work on for the two-week study. The ten college studentswhodid the actual strength training five days aweek did four sets ofeight repetitions, adding fivepounds ofweight, and they saw strengthtrainingimprovementof28percent.Thegroupof tenthatdidnothingsawnogains;andthegroupthatpracticedvisualizationsawgainsof24percent!Thisstudywasuniqueinthatthegroupimaginingthemselvesdoingtherepsactuallydidnothingafterthat—itwaspurevisualization.The idea of usingmental practice to improve performance has beenaround as long as Buddhism, which was founded 2,500 years ago.Exactly how visualization changes physical health remains a mystery,but theDalai Lama spoke of the process of training themind throughmeditationwhenIheardhimspeakatMiddleburyCollegein2012.Iwasprofoundly affected by his talk. Those of us in the Crohn’s-colitiscommunity live with suffering sometimes on a daily basis, and it isimportanttodevelopandtrainyourmindasawaytocopewithit.Additionally,studieshaveshownthataltruisticbehavior(theinherent,and possibly genetic ability to help) improvesmedical outcomes, so agood holistic lifestyle resolution could be: Do something kind forsomeoneorsomethingeveryday.

Myowndailyintentionisthis:

Mayourthoughtsbekindandclear.Mayourwordsandcommunicationbekindandclear.Mayouractionsandintentionsbeforthegreatergoodofallbeings.

I have used meditation and mindfulness steadily since my bowelresection six years ago, and I have made a daily practice of morning

yogaandmeditation.WhenIsitattheendofmyyogasession(IusethegentleRodneyYeeDVD,A.M.Yoga,) I lethis soothingvoiceguidemeintoaplacewheremybreathslows,mymindquiets,andmyshouldersandearsandlimbsarerelaxed.Ichant“Om,”beforeandafterIsit,andIhaveavisualizationthatIletpassthroughmybodyfrommyheaddownthroughmy spine, and outmy lower back—it is a ball ofwhite light.While this luminescent ballmoves downmy spine, I have amantra Ichantoverandoverthatgoeslikethis:

Whitelighthealinginflammationgone

It is amazing to me how grounded and refreshed I feel after eachmorning session. I am sobered by the realization that the disease hasbeenspreadingbackupmysmallintestinefromthesiteofthesurgery.However, I have heard from numerous health practitioners that apositive outlook actually affects disease outcomes, along with one’sdeepesthopeforhealing,somygoalistobeasupbeataspossiblewhileIbeginthisnaturopathicprotocol.Ifyouarejustbeginningthispracticeofmeditationandsettinghealingandhopefulintentions,don’tdespairifyou feel depressed or discouraged. It is incredibly helpful to sit andmeditate,evenifonlyforafewminuteseachday.Manyhospitals,liketheMayoClinic,areincludingthesetechniquesintotheirprogramsforpatientcareanddiseaseprevention.

WATCHYOURDIETStart incorporating the dietary tips in Chapter 2 and begin keeping adailyfoodjournal(seeChapter4).Itcanalsobehelpfultobetestedforallergenstofindoutifcertainfoodssuchasdairyorwheatarecausingbloatingordiarrhea.Once you get in tune with your body, you can start to really tell

whether certain foods make you begin to flare and you can back offimmediatelyandnote it inyour journal tokeep track.Alsobe sure tokeepalistofsafefoodsandfoodstoavoid.

DIETANDWILLPOWERMy diet is very consistent, and I have maintained my weight of 139pounds since I started taking control of my life, my disease, and myoverallhealth.Ikeptafoodjournalforayearorso,beginningin2006,andomittedwheatfrommydiet.Theextrapoundsstayedoff,andIamhealthier now than Iwas inmy twenties and thirties (I am55).Dailyyoga(15–20minuteswiththeRodneyYeeDVD,A.M.Yoga)andexercise(45minutesaday,varyingit,includingwalking,hiking,running,biking,yoga,tennis,etc.)helpkeepmyweightconsistent.Thequestionofwillpower,forme,isalmostagiven:Ifollowastrict

diet primarily eat food with just one ingredient, and have completelyomittedrefinedsugarfrommydiet(Idousehoneyandabitofmaplesyrup). Since most of the body’s serotonin is produced by the entericnervous system, I feel better emotionally, too. The Crohn’s & ColitisFoundation of America (www.ccfa.org) has a good resource on theirwebsite.They evenmention the SCDdiet (see this page),which I stilluse,inmoderation.Willpower can take many forms. For me, it is really a matter of

focusingongettingwell.WhenIusedtodiet totryto loseweightandachievethatever-illusiveAmericanidealofthinness,Ineversucceeded.Mymindwas focusedonan ideal,andnoton thepracticalday-to-dayritual of eating and exercising, and stretching with yoga. One way toachieve the kind of willpower you need is by writing in your foodjournal, and adding sections of motivational writing, or inspirationalquotesfrombooksoronlinesources.Planawalkordinnerwithfriendsandmake it a challenge to cook gluten-free or grain-free.Most of all,don’tbetoohardonyourselfandtakeitonedayatatime.

EXERCISEDAILYMyruleofthumbforexerciseistokeepitshort,butkeepatit.Aftermybowelresection,Iwouldwalkafewhundredyardseachday;Igraduallyincreased to my daily 4 miles. Start by getting out first thing in themorningafteracupofteaandtrytoclimbsomehillstogetyourheartrate up. Or follow a gentle yoga DVD (Rodney Yee’s A.M. Yoga iswonderful)andsetupa“yogastudio”inyourhouseorapartment—find

aspotthatispeacefulandcanbecomeyourownspace.Joiningawalkor fundraisercanbeagreatwaytogetyourexerciseandalsomeetotherIBDers,receivelifestylesupport,makefriends,andtradestories.Visit theCrohn’s&ColitisFoundationofAmerica(CCFA)forinformationonplacestomeetupforgroupwalksorfundraisers.“GetYourGutsinGear!”isthesloganfortheannualwalksfortheCCFA,andtheyhavethesewalks/fundraisersnationwide.

DEDE’SHOLISTICHEALINGTIPS

•Startkeepingadailyfoodjournal.•Meditatedaily.•Walk1–4milesperday.•Sleepatleast8hourspernight.• Stay hydrated: drink water with freshly squeezedlemonorlimejuiceallday(carryaglasswaterbottlewith you, some are now encased in non-breakableplasticorrubberforeasytravel).

•Drinkherbalteas—suchaschamomile,dandelionroot,orpeppermint—anddecaffeinatedgreentea.

• Beforea shower, takeadryLoofa spongeandbrushyourskinallover,movingfromtheextremitiestowardyourheart.Finishwitharelaxingshower.

•Useessentialoilsdaily(Ilikeusinglavenderoilinmybathandeucalyptusoilintheshower).

• Massageyour feet everynightbeforeyougo tobed.Useamoisturizinglotion(withlavender,ifyoulike).Ialsoliketoaddorganicapricotorsesameoiltomake

itthicker.• Take Natural Calm magnesium powder by NaturalVitalityeachnight inahotglassofwaterbeforeyougotobedtohelpyousleepbetter.

• Massage the back of your neck by pressing withacupressure in the “still point” at the base of yourskull,orgetafriendorspousetohelp.

•Last,butnotleast,laugheveryday!Watchthosesillypetvideosonline,orcallafamilymemberorafriendwithIBD,andswapfunnystories.

BODYCARE

• Beforea shower, takeadryLoofa spongeandbrushyourskinallover,movingfromtheextremitiestowardyourheart.Finishwitharelaxingshower.

•Useessentialoilsdaily.(Ilikeusinglavenderoilinmybathandeucalyptusoilintheshower.)

• Massageyour feet everynightbeforeyougo tobed.Useamoisturizinglotion(withlavender,ifyoulike).Ialsoliketoaddorganicapricotorsesameoiltomakeitthicker.

• Take some Natural Calm magnesium powder byNatural Vitality each night in a hot glass of waterbeforeyougotobedtohelpyousleepbetter.

• Massage the back of your neck by pressing withacupressure in the “still point” at the base of yourskull,orgetafriendorspousetohelp.

•Last,butnotleast,laugheveryday!Watchthosesillypetvideosonline,orcallafamilymemberorafriendwithIBD,andswapfunnystories.

Laughter is so important for emotional and physicalhealth. In fact, researchers inJapan found laughterveryeffective in reducing inflammatory cytokines inrheumatoid arthritis patients. The same cytokines thatwereaffectedinthisstudyareirregularlyelevatedinIBDpatients. Therefore, we can make the assumption thatlaughtercanaffectinflammatorycytokinesandmaybeaneffective adjunctive therapy in the treatment ofinflammatoryboweldisorders.Another study published in the American Society of

HypertensionJournal supports that laughter coupledwithyoga, which they term “laughter yoga”, significantlyreducedpatient’sdiastolicandsystolicbloodpressure inaddition to reducing patient’s stress hormone, cortisol.Laughteryogasoundsfun!

So,armedwiththiscookbook,nowisthetimetosetsomegoalsforyourhealth.Startyourhealthydietandholistichealingchanges,signupforTeam Challenge with the Crohn’s and Colitis Foundation of America(www.ccfa.org),walk3milesaday(getyourheartrateupbywalkingup hills), do yoga and meditate, get lots of sleep, and make anappointmentwithalocalnaturopath.Takingaction,learningaboutyourdisease,andknowinghowyourbodyisaffectedwillbringwithithopefornewlife.

W

CHAPTER4

KeepingaFoodJournal

HENYOUstartoutadjustingyourdietandlifestyletoimproveyoursymptoms,itcanbeimmenselyhelpfultokeepadailyjournal—

not justabout the foodyoueat,butalsowhatyoudo,howmuchyouexercise and for how long, when you have acupuncture or massage,whenyouhaveyourmenstrualperiod (ifyouareawoman),or ifyouare exposed to anything potentially toxic in your environment—keeptrackofitall!Jessica Black, N.D., says she has patients who immediately start

makingconnectionsafterstartingadailyjournal.(Forexample,youmaynotice right away that thatwhole bag of chips you ate the other daywasn’tsuchagoodidea.)Take it slow, andmodify your journal as necessary. Here are some

modifications to keep in mind as you start examining your habits bylookingatyourdailyjournal:

1.Seethechangeandbelieveinthechange!Visualizeoptimalcolonhealthdaily.Seeyourselfhappy,active,andvibrantinyourmind.

2. Propermealtimehabits: eat slowly, take your timepreparing andshopping,anddon’tovereat.

3.Removemajordietarycausesofinflammation:Keepafoodjournal,and stay away from trigger foods! (Often these trigger foods areprocessed foods and fried or spicy foods, in addition to wheat,sugar,anddairy.)

4.Addonlyonesupplementorherbalmedicine,whicheverbestsuitsyou.Thismaybeanacuteremedyfordiarrhea,acidophilus,orany

other supportive medicine. (For example, I started a newsupplementcalledturmericwhich isanaturalanti-inflammatory. Itaketwocapsulesdaily,andtrytocookacurrydishonceaweekorso.)5.Herbalteas:Pickoneoftheteasthatbestfityourneedsanddrinkitdaily.Idrinkpeppermint.Alsochamomileisagoodstressreducer.Addhoneyforsweetening,asyoulike.6.Takeitslowandeasy.Bekindtoyourself,andaskforhelp!

Asyounowknow,Ibalkedatkeepingafoodjournalwhenmysurgeonfirst suggested it—Ievenmade funof it.However, itwouldhavebeenhelpfulback in2006 tohaveaplan.Using this cookbookandkeepingyourfoodjournalwillbecomeapartofyourpathtohealingandlivingwith IBD. It shouldbeeasyand simple. Ihavemadea list tohelp thetransition,asfollows:

• Figureoutyourhealthyweightandgetacompletephysical fromyour naturopath.Make that appointment and getweighed, bloodpressurechecked,etc.,andmakeafollowupappointmentinafewweeks.

• Next,setagoalforyourintentionof journalkeeping(onceadaywasmygoal).Setupatimewhenyouwill log in,perhaps in themorning(todescribethedaybefore),orattheendoftheday.

•Noteeachtimeofdayyourcravingsbegin—especiallyusefulatthebeginning in the first few weeks—and do something to pamperyourselfwhenthathappensbymakingasmoothie,orhavingsometeawithabitofhoney.Ahandfulofnutsortrailmix(sugar-free,ofcourse)canalsohelpcurbyourappetiteforsweetthings.

•Createasummaryofamounts,orcupfuls.Itreallyhelpstopinpointwhat may be upsetting your stomach. I finally figured out thatcoffeewas theworst forme,andweanedmyself to just½cupofcoffee with ½ cup of added boiling water. This made a hugedifference in helping me have regular bowel movements daily,usually in the morning, after breakfast. Too much coffee wasobviouslybadformydigestion,butIdidn’tadmitituntilInoteditinmyfoodjournal,andpinpointedtheexacttimeofday.

•Itisalsoagoodplantowritedownyourreactionstostress.Notethe time and date when things happen to you, or when you arefeelingoverwhelmed.Writealittlenoteaboutit.

• Takenoteofany food reactions, too.Keepinga log like thiswillhelpyoulinkyourfoodtoyourmind,andbyextensionyourfoodwill become a part of your healing plan, like exercise and sleep,whichshouldalsobenoteddaily.

Before you know it, you will be writing your own book! Speaking ofwhich, the ideaofa journal connotesadimestorevariety spiralboundnotepad, or traditional composition book, like the kinds you had atschool. Whatever you use—iPad notes, dictated Siri notes on yoursmartphoneor iPhone,writing onnapkins andputting themall into aboxinlayers—itshouldbecomfortableandergonomicallysuitedtoyourlifestyle.Getcreativeandmostofall,beconsistentandhavefunwithit.

A

CHAPTER5

ShoppingTipsforanIBDDiet

CCORDINGTOtheCrohn’sandColitisFoundationofAmerica,“Thereisnoonesingledietoreatingplanthatwilldothetrickforeveryone

withIBD.Dietaryrecommendationsmustbeindividualized.Theyshouldbetailoredjustforyou—dependingonwhichdiseaseyouhaveandwhatpartofyourintestineisaffected.”

Therefore, your shopping should be individualized as well. Here aresomebasictipstogetyoustarted:

•Tomakeiteasytofollowyournewdiet,shoplocalandplansimplemeals—most of us are busy and on-the-go, but with the newlifestyleplanandCrohn’s&ColitisCookbookforreference,youcanbudgetandplanaccordingly.

•Makealist:Planafewmealsfortheweek,likeadeliciousbakedchicken or fish, a vegetable dish like a fresh pasta sauce withspaghettisquashinsteadofspaghetti.

• Buy locally raised and organic eggs and think about the smallfrequentmealswhenyoumakeyourlist.

• Trytobuyinbulkandbringyourownbagsandcontainerswhenyoushop—manysupermarketsnowhaveorganicandhealthyfoodareasthatalsohavebulkbinstosaveonpackaging!Thingstobuyin bulk include honey, chamomile and other tea, trail mix withwalnuts,almonds,raisins,ifyoucantolerateit.

Breakfast:Buyenough ingredients for theweek.Buyonemelon, a fewbananas, raisins, walnuts, almonds, cranberries, dried blueberries,gluten-free granola with no added sugar, almond milk (or whateverdairy-freealternativeyoulikebestthatagreeswithyou),andsomeniceteasyoucandrinkthroughouttheday—blackteaisalsookay,orhalfacupofcoffee(ifyoucantolerateit)withhalfboilingwater.Myonetreatis to have a tablespoon of organic half-and-half in my tea in themorning.

Snacks:Trailmixofnutsanddried fruit (nosugarorchocolate),hard-boiled eggs, fresh-ground organic peanut or almond butter with freshcarrots, and different kinds of teas like green tea with mint orchamomile.

Lunch: Keep your lunches simple and fresh. Buy a nice fresh bag oforganic lettuce (if you can tolerate salad), olive oil, balsamic vinegar,fresh local eggs, a few cans of tuna (dolphin-free and sustainablyharvested), somehealthy turkey from thedeli, rice crackers or gluten-free bread, a bit of Canola oil mayonnaise, seedless organic mustard,carrots,andhummus.

Dinner: Again, keep your dinners simple. Buy organic chicken breast(sometimes I buy the precut, stir-fry kind), sustainably harvested fish(cod is easy to use, and non-farm-raised salmon is great), and lots ofvegetables—planyourweeklyveggieroast.Buyaspaghettisquash,ifitis in season, for a pasta substitute; and always buy carrots, zucchini,onion,andpepper,alongwithlotsoffreshgarlic.

LOCAL,FRESHFOOD

Joining a neighborhood farmor a community-supportedagriculture(CSA)farmcanbeagreatwaytoobtainlocal,

fresh ingredientswhilealso supporting family farmsandreducing theuseof fossil fuels to shipproduce from faraway.CSAssupplyagroupofsubscriberswithaweeklyallotment of veggies and root crops, as well as flowers,maplesyrup,vinegars,andanythingelsethatisinseason.JoiningaCSAmayalsoencourageyoutotrynewfoodsthat you never would have purchased at the localsupermarket.Allinall,buyingfreshandlocalisgoodforthegutandtheenvironment.BookssuchasTheOmnivore’sDilemma,byMichaelPollenare informativeresources,and joiningacommunity“localvore”movementareallgreatwaystogetinvolved.Youcanevenstartagardenandgrowyourown fruits and vegetables. After all, there is nothingbetter than cooking together as a family, going out toyour garden to pick fresh lettuce in the summer, andmakingasaladwhilesippingsomeredwine.

I

CHAPTER6

WeeklyRecipeGuide

N THIS CHAPTER, you will find step-by-step examples for planning yourweekly meals using the recipes in this book, along with tips on

makingsureyourmealplansarenutritionallybalanced;informationonthebenefitsofcreatingweeklymealplans;andafewsamplemealplanstohelpgetyoustarted.

THEIMPORTANCEOFMEALPLANNINGWITHIBDImagine this scene: The kitchen is bustling with activity. There areonionssimmeringinacast-ironpanonthegasstove;afriend,orspouse,orchildischoppingcelery,peppers,andcarrotsonthecounter;thereismusicplayingonthestereo;andlotsoflaughterandtalking.Thisactofcooking and sharing food is universal and for peoplewith IBD, it canevenbeahealingactivity!Thisbookespousesthepracticeofcookingwithsimpleandnutritious

ingredients, learning about diet, and taking steps to actually heal ourbodies. In your daily life, try to eat the freshest, least-processed foodsavailable.The “localvore”movement is alsoagreatway toparticipateonacommunity level.By“localvore”wemeanfoodthat isgrownandproducedwithina fifty-mile radiusofwhereyou live; food that is notshippedfromforeigncountries,therebylosingnutritionalvalue.Byshiftingtoanherb-friendlydiet,thebodywillnotonlybereceiving

rich nutrients, butwill also becomemore balanced as there aremanyherbs that actually calm the digestive track and soothe the process ofelimination of the body’s waste products. When herbs are introducedinto a family’s lifestyle through cooking, the benefits are myriad and

rewarding in terms of health benefits, as well as social interaction.Cookingwithherbs isawholenewwaytoutilize theirhealthbenefitsandtheytastegood,too!Increasingtheintakeoftherightfruits,vegetables,grains,andmeatswhile staying away from sugary and over-processed foods, can lead tobetter well-being. Some of the instructions for cooking and recipes inthis book will also hopefully keep your health on track for years tocome,andbringmuchjoyintoyourlife.Remember that eating should be a pleasant experience, and eatingwelldoesn’thavetobeadauntingtask.Freshherbsfromyourgardenora farmer’s market; fruits and vegetables; lean, locally raised organicmeats(orwild-caughtandsustainablyharvestedfish);wheneatenplainorinadeliciousrecipe,canbrightenyourday.

CUSTOMIZINGTHERECIPESTOFITYOURNEEDSItisimportanttorememberthateveryoneisdifferent,andyourdietaryneedswilllikelydifferfromthoseofsomeoneelsewithIBD.Rememberto consult your food journal frequently, and set goals for yourself.Perhapsyouwillgooffwheat,dairy,andsugarforonemonthandseehow you feel—most patients say they feel great after one month andmanycontinue tobegluten-free, too. IendedupeliminatingallgrainsandswitchedtoaPaleoDietthatissugar-free,grain-free,anddairy-free,andfocusesonfruits,vegetablesandanimalprotein.

Hereare somehelpful tips tokeep inmindwhencreating recipes andcreatingadiet:

•Alloftherecipesinthisbookhavebeenhonedtobeeasytore-create,withminimalingredientsneeded.(Ibarelyhaveenoughenergyasitissomedaystopourmyselfacupofwaterattheendofaday,letalonestand to cook for hours.) These recipes allow youmore time to relaxandlesstimetopurchaseamillioningredients.It’simportanttoenjoyamealthatisdelicious,andenjoyitwithoutstress.

•Focusonthequalityoffoodyouputintoyourbody.ItrytobuyorganicandlocalasoftenasIcan.Buyingorganicmaynotbefeasibleforall,so

the“must”organicpurchasesshouldbemeatandtheDirtyDozen(seethispage).

•Trytokeepmealsfreefromgluten,dairy,sugar,nightshades(eggplant,tomato,redpepper,andpotato),redmeat,andpork.Therecipesinthisbook call for minimal grains while avoiding fried foods, processedfoods,fastfood,andanythingartificial.

•Havefun!Notonlyiscookingfun,itcanbepartofyourtherapy.Theserecipescanbeeasilymodified,soplaywiththemandexperimentuntilyoufindwhatworksforyou.Unfortunately,cookingforIBDdoesnotfitaspecificmodel.Alldietsaredifferentandyoushouldaimtoexplorenewfoodsandseewhatworksforyou.

• Donotbe toohardonyourself!Finding thedietand the recipes thatworkforyoucanbetough.Theremaybedayswhenyou“cheat”—Idoit,wealldoit.Thatisokay—juststandbackupandtryagain.Nooneisperfect.

HOWTOPLANYOURMEALSWhen it comes to healthy eating, planning ahead with shopping, andreferring to the sample menus below will give you a good start inlearninghowtopreparehealthymeals.Youcanmixandmatchmeals,or substitute snack foods from the list on thispage.Don’t be afraid toexperimentandtailorthemenustoyourneedsandpreferences!

Here are some basic guidelines to follow when planning your dailymeals:

•Eatbreakfast.•Eatasmallamountoffoodeverythreehours.•Eatahealthymealatdinnertime.•Eatacombinationofvegetablesandfruits.•Eathealthyfiber,likerice-cakes,oraside-dishservingofrice.This eating strategy gives you a steady, balanced stream of energythroughoutyourwakinghours,foratotalofapproximately1,200-1,500caloriesperday.

SAMPLEMENUS

BreakfastScrambledeggoromeletwith¼cupmushrooms,½cupspinach,and1tablespoonparmesancheese(optional)½grapefruit1cupgreentea

Mid-morningSnackBreak½slicedapplewith2teaspoonsall-naturalpeanutbutterLunch1ricecake,orromainelettucewith1cupoftuna(useanatural,dolphin-freebrand)Mid-afternoonSnackBreakVeggies dipped into ½ cup hummus or olive oil and balsamicdressingDinnerMixed green salad with red peppers and cucumber Balsamicvinegar and olive oil Broiled cod (scrod) with lemon pepper 3ounceswholewheatangelhairpastatossedwithabitofoliveoil,lightlysprinkledwithParmesancheeseEveningSnackBreak1mediumhard-boiledegg

BreakfastSugar-free natural muesli or wheat-free oatmeal ½ cup almondmilk1cupdriedraisins

Mid-morningSnackBreak10almondsor1hard-boiledeggandthreestrawberriesLunch1 ounce fresh mozzarella, goat cheese, or avocado 1 slicedtomato on a bed of lettuce and basil, drizzledwith olive oil andvinegarMid-afternoonSnackBreakLow-glycemic,100-calorieproteinbar1cupherbaltea,black

DinnerGrilledherbedchickenbreastGrilledzucchiniandyellowsquashmix1slicespeltbread

EveningSnackBreak3–4ouncesfat-freenaturalyogurtorapplesauce

HEALTHY“SNACKBREAKFOODS”FORANIBDDIET

•Tunasalad:Oneendiveleafwith1tablespoontunasalad,preparedwith hummus in place of mayonnaise. (Mediterranean Delightsmakes delicious, organic, low-fat hummus in flavors like tomatobasil, and low-glycemic endive makes a handy container for thetuna salad.) • 3 ounces mixed nuts (a small handful) • 10almondsandcelerystick•29pistachios

•12cashews•20peanuts•2tablespoonssesameseeds•4Brazilnuts•½slicedapplewith3walnuts•½applewith2teaspoonsnaturalpeanutbutter(makesureit’sall-naturalpeanutbutter;justpeanutsandnosalt)•½cupfreshstrawberries

•1cupfreshcherries•1mediumapple• ½cupblueberriesorstrawberrieswithabitofSCDyoghurt • 1orange

•1pear•½peachwith2tablespoonsSCDyoghurt•2cupsraspberries•30raisins• Fresh veggiemix: 1 cup broccoli, red pepper, and carrots tossedwith 1 tablespoon olive oil and vinegar • 6 pieces basil, slicedtomato, and hummus • Celery sticks with 1 tablespoon naturalpeanutbutter•1cupfreshspinachsaladwitholives•¼cupeggsaladwithlettuceorendive•½smallavocado

•Cauliflower•1cuptomatoandcucumbersoup•¼cuphomemadeguacamole

(combine avocado, tomato, lime juice, and hot pepper to taste)• Grilled Portobellomushroom • 5 cherry tomatoes,with oneportiondairy-freecheese(foratreat)•½cupendiveandSCDdry-curd cottage cheese spread: In a food processor or blender, mixcottage cheese, red pepper, fresh parsley, chives, and choppedjalapeño pepper and spread on endive • Eggplant pizza slice:Sprinkle a slice of eggplant with oregano and roast • 1 cupvegetarianchili

• Half redbell pepper dipped in3 tablespoonshummus • ½ cupcucumberslices

•1largedillpickle•2cupsbabycarrots• 3 celery stickswith 1 teaspoon natural peanut butter • ¼ cuphummus and avocado dip with 3 celery stalks • 1 cupmashedlentils and tomatoes • Vegetables anddip:Choose either½ cupcucumberslices,6celerysticks,6slicesredpepper,or½cuprawbroccolifloretsanddipinto2ouncesfat-free,sugar-freedressingofoliveoilandbalsamicvinegar • 1cupbeanandchickpeasalad:Toss diced celery, green pepper, cooked red beans, cookedchickpeas, and fresh parsley together with low-calorie balsamicvinaigrette• ⅓cupdry-curdcottagecheesewith4olivesand½medium tomato • ½ cup low-fat cottage cheese with 5strawberries • For a special treat: 1 square 70% or higher darkchocolate with 5 almonds • 1 whole hard-or soft-boiled egg• Deviled egg: cut a hard-boiled egg in half,mix the yolkwithhummus,andfilltheegg•1cupofsoup(creamoftomato,creamofchicken,chickennoodle,orvegetable)•1sliceWasacrispbreador rice cakewith1ounce smoked salmon • 1 slicewhole grainbread(suchasspelt)with2ouncesfat-freeturkeybreast•½cupcouscouswithcelerysticks•1cupfreshmango

•1cupcantaloupe•1mediumbanana•½cupgrapes

THEDIRTYDOZENANDTHECLEANFIFTEENTheDirtyDozen is aguidelineof twelvevegetables andfruitsthattypicallycontainthemostpesticidesofallthefruitsandveggiesoutthere.Ifyoudodecidetobuythesefruits and veggies, it is recommended that you buyorganic. Iuse this asmyguidelinewhenpurchasingmyvegetablesandfruit.

TheDirtyDozen

ApplesCeleryCherrytomatoesCucumbersGrapesHotpeppersNectarines(imported)PeachesPotatoesSpinachStrawberriesSweetbellpeppers

TheCleanFifteenTheCleanFifteenisalistoffruitsandveggiesthattendstobesafe,withminimalpesticidesusedonthem.

AsparagusAvocados

CabbageCantaloupeSweetcornEggplantGrapefruitKiwiMangoesMushroomsOnionsPapayasPineapplesSweetpeas(frozen)Sweetpotatoes

T

CHAPTER7

Recipes

HERECIPESinthisbookhavebeendesignedforcookswhostillwanttocook at home, but without the complex and time-consuming

processesofthepast.Let’sfaceit:itisnotrealisticformostfamiliestospendhourscookinginthekitcheneveryday.So,wehavecompiledthiscollectionofrecipesthataredesignedtobequickandsimplewhilestillremaining nutritiously tailored to the needs of IBD patients.We haveincluded a few recipes for each category such as breakfasts, entrées,desserts, soups, and salads. Use what you learn from these recipes tobegindevelopingyourown.Everyonehasdifferenttastesandcultivatingyourpalatetakestime,patience,andsometimestrialanderror.Learningto cook healthily is a process just like healing, so keep at it and staypositive.Sarah Choueiry, who wrote the book’s Foreword and contributed

immeasurably to thiscookbook,collaboratedwithmeonthe followingrecipes. She is the founder of the Crohn’s Journey Foundation and isbasedinLosAngeles,butsheandIarebusytradingrecipesandshehasawonderfulrecipelinkonherwebsite(seetheResourcessection).YoucanreadaboutSarah’sownjourneywithCrohn’sattheendofthebook.Theserecipesaremeanttocomplementeverythingyouhave learned

thus farabouthowto takecareofyourselfandhowto liveeasilyandhealthfully with inflammatory bowel disease. In fact, this section is apart of your therapy in the process of healing your inflamed bowel.Remember,whatyouputintothegastrointestinaltractcanhaveadirecteffectonitsfunctioning;therefore,nurturingitwithnutrient-rich,anti-inflammatoryfoodssetstheoptimalfoundationforhealing.However, you should keep in mind that not all recipes work for

everyone.Forexample,somecolitisorCrohn’spatientsmaynotbeableto tolerate legumes due to extreme gas. Please considerwhat you canand cannot tolerate when planning your meals. These recipes aresuggestions;feelfreetosubstituteingredientsforyourindividualneedsandtastesandforthoseofyourfamily.

COOKINGTOAIDHEALING

When your body is healing, it needs easily digestible,nutritious foods to aid in the process. Additionally, thehealing process requires adequate nutrients, especiallyeasily digested protein. There is often inflammationassociated with illness and/or recovery, so anti-inflammatory foods reduce swelling and inflammationand speed recovery. Enzymes are important to aid indigestion and to keep the flora in the digestive tractbalanced.Choosingorganicfoodswilldecreaseyourtoxinburden while your body is healing. The liver isresponsibleforproducingmanyoftheproductsnecessaryforhealing.Byeatingfoodslowerintoxinsandfoodsthatsupporttheliver,youwillaidyourbodyinrecovery.

With the recipes in this book, we strove to offer “something foreveryone,” including those following a Paleo diet. In the followingsections,eachPaleo-friendlyrecipehasbeenindicatedwithastar.

RemediesforWhenYouHaveaFlare-Up

BEILER’SBROTH*Ingredients:

1poundgreenbeans2poundszucchini1bunchregularparsleyFilteredwater,enoughtocoverallvegetables

Directions:Bringvegetablestoalowboilandcontinuetoboiluntilverysoft.Strainthevegetablesintoaglasscontainerandkeeprefrigerated.

Thisbrothishighlyalkalineandhealing.Itisoftenusedduringacuteillnessandisgreattouseafteraprocedureor surgery. During acute distress or post surgery, drinkonly this broth and water (as much as you can)throughout the day for 1 to 3 days, depending on yoursituation.Whenyoubegin feelingbetter and think yourgastrointestinaltractisreadyforsolidfood,introducethesoft vegetables. Stay gentle on your digestion by eating

thesoftvegetablesateachmealuntiltheyaregone.Thenyoumaybegintointroduceotherfoods.Asyourdigestion improvesbut remains sensitive, thisrecipecanbevariedinmanyways.Onions,garlic,ginger,and seasonings can be added as desired and smallamountsofseasaltcanalsobeincorporated.Boilingthevegetables andpureeing themwith thewater is anotherway tobegin increasing fiber in thedietand testing thegastrointestinaltractforreadinessforfiber.

SIMPLESMOOTHIE*Ingredients:½cupfrozenblueberries½bananaFilteredwater

Directions:Blend all ingredients in the blender until smooth. This is the simplestform of smoothie making. As digestion improves, more fruit can beadded;avocadocanbeincludedforcaloriesandfatifneeded,orproteinpowdersandnutritionalpowderscanbeadded.Asdigestion improves,smallamountsoffreshspinachcanbeaddedfornutrientcontent.

PEARANDAVOCADOSMOOTHIE*Ingredients:1pear½avocadoFilteredwater

Directions:Blendallingredientsintheblenderuntilsmooth.Thissmoothieisverytolerable for even the most sensitive digestion system. As digestionimproves,somejuiceorhoneycanbeaddedtothissmoothietoincreaseitssweetness.

JUICEMAKINGHomemadejuicesareapartofmydailyroutine.AsIdonottoleratemanyveggiesraw,Irelyonjuicingtoremovethe fiber and benefit from the nutrients in greens. Irecently began to place my juiced greens into ice traysandusethefrozenjuicecubesinmysmoothie.This isagreat way to save time and ensure that you get yourgreensalongwithanutritioussmoothie.So, insteadofgivingyoua juice recipe, Iwill suggestmy top go-to vegetables that I juice, andhighlight theirbenefits.KeepinmindthatthelistIprovidehereshareslessthanhalfoftheamazingbenefitsyoucanobtainfromjuicing my suggested greens. This will allow you toexperiment as you create juices you like, or you candowhatIdo,andjuicethemall,freezethejuiceandusetheice cubes in your smoothies. Each selected green has apurpose forme; that being said, I encourage you to doyourownresearchandseewhatbenefitsyoucanfind.—SarahChoueiryKaleHighinVitaminK,VitaminA,VitaminCHighinIronandCalciumGreatanti-inflammatory

GreatdetoxfoodSupportcardiovascularhealth

DandelionGreensHighinCalcium,richinironFullofantioxidantsCleansestheliverGreatsourceofthefollowingvitamins:A,C,B1,B2,B6,E,KGreatanti-inflammatory

Lemon(skinandall)AidsdigestionRichinvitaminCRichinAnti-cancerpropertiesReducesinflammation,duetohighlevelsofvitaminP.Alkalizesthebody

CilantroGreatanti-inflammatorypropertiesCalmingeffectstothenervoussystemAidswithsettlingaqueasystomachRemovesheavymetalsfromthebodyPowerfulanti-inflammatorypropertiesStrongantibacterialandantifungalproperties

Beets

Amazingfordigestion:cleansesit,improvesperistalsisandstimulatesperformanceRichinironandantioxidantsFightsinflammation

PearBoostsimmunesystemAidswithcontrollingbloodsugarlevelsAnti-inflammatorypropertiesAnti-cancerproperties

BANANAAVOCADOPUDDING*Ingredients:2bananas1avocado

Directions:Mix well in blender only until blended and fluffy. Do not over-blend.Servechilledandeatimmediately.

SAVORYSQUASH*Ingredients:1buttercupsquash2tablespoonsoliveoil¼cuphemporalmondmilk2tablespoonshoneySeasalt,totaste

Directions:Cut squash in half and scoop out seeds. Preheat oven to 400°F. Bakesquash in baking pan, sliced side down in 2 to 3 inches of water foraboutanhour,oruntilsoft.Removefromtheovenandallowittocoolto handling temperature. Scoop meat out into saucepan and addremainingingredients.Warmtoservingtemperature.

ELECTROLYTEDRINK*Ingredients:

2cupsfilteredwater¼teaspoonseasalt¼teaspoonbakingsoda¼teaspoonjuiceofalemon¼teaspoonpuremaplesyrup

Directions:Mixallingredientstogetheranddrinkchilledorroomtemperature.

This is a great alternative to many other electrolytepreparations, which have significant amounts of sugarsand food dyes, and are most likely very acidic. It ishelpful in preventing dehydration during times ofprolongeddiarrhea.

HIPPYYUM-YUMSTEAMED*Serves4Ingredients:

2cupsbrownrice(anykind)

3½cupswater1cupcutfreshkaleleaves2cupsfreshspinachleaves1cupfreshbroccoli2carrots,peeled1redpepper,sliced(optional)1zucchini,sliced(optional)1½cupschickpeas(freshandcookedorcanned)¾cuphummus(seethispage)Bragg®liquidaminos,totaste½cupgratedfreshParmesancheese(ormore,totaste)

Directions:Boilwaterforbrownriceandsimmerwhilecooking.Whenthericehas30minuteslefttocook,steamvegetablesandchickpeasinanykindofsteamer. When vegetables have steamed for 30 minutes, sprinkle onParmesan cheese, if using. When vegetables look to be a little morecookedthanaldente(usuallyupto15minutes),turntheheatdowntoasimmer.Whenthericeisdone,dumpriceinbigbowl.Dumpvegetablesandchickpeasontop,andthenmixwithhummusandliquidaminos.

This dishmight not look very pretty, but it tastes greatandisveryeasytodigest!Notethatifyou’resensitivetodairy,youcanopttoleaveouttheParmesan.

WHATISMINDFULEATING?

When approaching a meal, try to follow some simplemindful eating guidelines. For many of us, our bodiestend to be in a constant state of fight-or-flight, causingourcortisollevelstoremainhigh,negativelyimpactingalotofthingsinourbodiesandthrowingusoutofwhack.Whenadrenalsarerunninghighthebloodmeanttobeinourdigestivesystemisredirectedtoourlimbs.Whenweexperiencestressandthebloodsupplyinourgutsislow,we do not digest food verywell. This iswheremindfuleating comes into play. Here are four tips you canpractice before approaching a meal to help reduce thestresses on your body, aswell as beingmore present inyourmealandallowingforbetterdigestion.Howyouputfoodinyourmouthisasimportantaswhatyouputitinthere.

1. Take five deep breaths before you begin your meal.Breatheinforfourseconds,holdfortwoseconds,andthenreleaseforsixseconds.Itisagreatwaytoreducethe level of stress in your body, especially if you arecoming to a meal after a crazy work meeting, orrunningaroundwiththe littleones,orevenfrustratedfrombeingsickallmorning.2.Putyourforkorspoondownbetweenbites.Wedon’trealize it, butwe tend to pile our food onto our forkandget it inourmouthbeforewehaveeven finishedswallowingwhatwehaveinourmouthalready.3. Chewwell. This is helpful in somanyways; it slowsdownoureatingandallowsustohelpoutourdigestivetract,aidingthestomachinbreakingdownfood.

4.Eat slow.Really takeyour time tostopandsmell thestrawberries.Indulgeinyourmeal,enjoyeachbiteandsavorwhatyouareeating.Makeeatinganexperience,even if it is your twentieth bowl of soup in a rowbecauseyourbellyisjustnotuptohandlingsolidsjustyet.Trustme:beenthere,donethat—apositivestateofmindcanworkwondersonyouroutlook.

Breakfast

BUCKWHEATCREPESContributedbySarahChoueiry

Ingredients:1cupofbuckwheat½cupflourrice½teaspoonsalt1½cupsfilteredwaterCoconutsprayoil(Crepepanneededforthisrecipe.)

Directions:Mixalltheingredientsinamediumbowlbyhand.Coverthebowlandletitrestovernightinthefridge.Thenextday,generouslysprayacrepepanwith coconut spray oil and place onmediumheat. Spoon enoughcrepemix into thepan to cover the entire surface.Cook the crepe foraboutoneminute,until itappears toalmostcookall thewaythrough.Flip it over for 15 seconds, then remove. Fill your crepes with yourfavoritefillings,oreatplain.

Tip:Thesecrepesfreezewell;justplaceparchmentpaperbetweeneachonebeforeplacingitinafreezerbag.Removeoneatatimeandwarminthemicrowavefor30seconds.

Another shoutout tomymama—shecreated this recipeformeacouplemonthsago.Itisadelicious,glutenfreealternative to crepes. Did you know that buckwheat isderivedfromtheseedsofafloweringplant?

BESTTASTINGPOWERPROTEINBARSIngredients:1½cupsricecrispcereal¼cupsunflowerseeds,halfground¼cuppumpkinseeds,halfground2tablespoonssesameseeds2tablespoonshempseeds8 scoops or servings protein powder (whey, soy, rice or otherproteinpowderalternative)½teaspoonseasalt1½cupsalmondbutter1½cupsbrownricesyrup1teaspoonvanillaextract

Directions:Prepareagreased9×9or9×13bakingpanorsimplylinethepanwith2layersofwaxpaper. Inaseparatebowl,mixalldryingredientstogether.Warmthealmondbutterandbrownricesyrupinasaucepanovermediumheat until it becomes soft and fluid.Addvanilla extract,pouroverdryingredients,andbeginworkingmixturewithyourhandsintoalargeclump.Thoroughlymix themixture toevenlycoat theentiredrymix.Presstightlyintogreasedpanorwaxpaperlinedpanandchillinrefrigeratoruntilhard.

Oncehard,cut intosquaresandstore inanairtightcontainer.Thesecanveryeasilybestoredinthefreezerandtakenoutafewhoursbeforeenjoying.

Thesebarsmake excellent alternatives forbreakfast andsnackson thego.Be careful—these are sogood, they’realmost addictive! Also, this recipe tends to varydependingontheliquidcontentofthealmondbutterandthequalityandtextureoftheproteinpowder,soyoumayneed to alter the amount of liquid, depending on howwell themixture stays together during the handmixingprocess.

GLUTEN-FREEBANANAGRANOLAPANCAKESIngredients:1½cupsgluten-freepancakeorbakingmix2bananas,ripe1teaspoonvanillaextract¾cuphempmilk½teaspoonbakingsoda½teaspooncinnamon1cupgranola

Directions:Heatlightlyoiledskillettomediumheat.Addbananas,vanilla,andmilktoblenderandblenduntilsmooth.Addbakingsoda,cinnamon,andhalfof thebakingmix andblenduntil smooth.Add the secondhalf of thebakingmixandblenduntilsmooth.Removeblender,addgranolatothe

mixtureandstirinwithamixingspoon.Donotblend.Pourbatterinto3-inchdiameter circles in thepan.When thepancakes start tobubble,flipthemcarefullyandcookontheothersideuntillightlybrownedonbothsides.

BLUEBERRYSYRUPThisrecipewasgiventoDr.BlackbyCatheFrederick.Ingredients:

2cupsorganicblueberriesStevia,totaste

Directions:Taketwocupsofblendedblueberriesandstraintoremoveseeds.Cookonlowheatandstirfrequentlytoformalightsyrup.CoolslightlyandsweetenwithpureSteviatotaste.Serveoverpancakesorlightdesserts.

EASYPANCAKESWITHGROUNDPUMPKINANDSUNFLOWERSEEDSIngredients:

3tablespoonsgroundpumpkinseeds3tablespoonsgroundsunflowerseeds3organiceggs¼cupnon-glutenflour¼cuphempmilk,orotheralternativemilk¼cupuncookedmillet(optional)¼cupblueberries(optional)2teaspoonsbakingsoda

Directions:Heatlightlyoiledskillettomediumheat.Combineallingredientsexcept

blueberries and millet into a medium-sized bowl and mix well untilclumpshavedissolved.Addblueberriesand/ormilletifyouaregoingtousetheseingredients.Pourbatterinto3-inchdiametercirclesinthepan.Whenpancakesstarttobubble,flipthemcarefullyandcookontheothersideuntillightlybrownedonbothsides.

OATMEALFORONEIngredients:⅓cupgluten-freerolledoats⅓cuplightcoconutmilkfromacan(alternative:almondmilk,ricemilk,water)

⅓cupwater¼teaspooncinnamonpowder½teaspoonvanillaextract½organicbanana,cutintothinslicesPinchofsalt

Directions:Placealltheingredientsinamediumsizepotandplaceonmedium-lowheat.Simmerfor7to10minutes,stirringeveryminute.Oncetheoatshaveabsorbedmostof the liquids andgaineda creamyconsistency, itwillbedone. Ifyou like itverycreamy,addmorecoconutmilk.Serveandeatimmediately.

Tip:Usehoneyasanoptional topping tomake thisdishabit sweeter,andtopwithyourfavoritecrushednuts.

Iloveeatingoatmealforbreakfast.Youcanalsocookthisrecipeinthemicrowavebyplacingalltheingredientsinabowlandheatingitfor2minutes.Cooklongerifnotat

desired consistency. This is one of my go-to breakfaststhatItaketowork.

SMOOTHIEFORONE*ContributedbySarahChoueiry

Ingredients:⅓cupfrozenorganicblueberries4–5frozenorganicstrawberries1ripeorganicbanana2cubesoffrozendandelion,cilantro,andkale1heftytablespoonofflaxseedpowder1cuplightcoconutmilk(water,almondmilk,orplainricemilk)½cupfilteredwater

Directions:Placealltheingredientsintheblenderandblend.Iliketoblendminetoaliquidconsistencytoinsurethateverythingisbrokendown,allowinglesswork formydigestive system. If you like it thicker, goaheadandadd ¾ of the liquids and add more from there until you get desiredconsistency.

Istarteverydaywithasmoothie.Anyblenderwilldotomakethissmoothie.Onceyougetthehangofmakingthesmoothie, you can begin to alter it to suite your tastebuds and needs. If any of the fruits or vegetables Isuggestedbotheryou,don’tadditorsubstitutesomethingyou findbelly friendly for it. I juice1bunchof organickale, 2 bunches of organic dandelion, and 2 bunches of

organiccilantroatthebeginningofeachweekandfreezethem in ice cube trays. Iuse them throughout theweekfor my smoothies. All three have amazing anti-inflammatoryproperties.

TIP: DO YOU SOAK YOUR ALMONDS ANDWALNUTS?

ContributedbySarahChoueiry

This is something I learned this past year: if you eatwalnuts or almonds, you should be soaking them first.FoodMatters® breaksdown the top ten reasonswhyyoushouldsoakyournuts,alongwithyourgrainsandseeds:

1.Toremoveorreducephyticacid.2.Toremoveorreducetannins.3.Toneutralizetheenzymeinhibitors.4.Toencouragetheproductionofbeneficialenzymes.5. To increase the amounts of vitamins, especially Bvitamins.6.Tobreakdownglutenandmakedigestioneasier.7. To make the proteins more readily available forabsorption.8.Topreventmineraldeficienciesandboneloss.9. To help neutralize toxins in the colon and keep the

colonclean.10.Topreventmanyhealthdiseasesandconditions.

So what do you have to do? If you plan on eatingalmonds or walnuts, soak them in a bowl of filteredwater, ensuring thewater covers a couple inches abovethenuts,asthenutswillexpandastheyabsorbthewater.Rinsethemoutwellthenextday(7to24hourslater)andenjoy.Makesuretopeeltheskinbeforeyoueatit.Thatskincanbetoughonustodigest,evenwhensoaked.

SPINACH,MUSHROOM,ANDGOATCHEESEEGGMUFFINSContributedbySarahChoueiryIngredients:½(6-ounce)bagoforganicspinach1cuporganicbuttonmushrooms,chopped10organiceggs⅓cupgoatcheese,crumbled(optional)½ teaspoon salt (add½ teaspoonmore if you are not adding thegoatcheese)

½teaspoonpepper

Directions:Preheattheovento375°F.Sprayafryingpanwithanonsticksprayandplaceonmediumheat.Add the spinachandcookuntil softened.Oncedone,placethepantotheside.Crack10eggsintoalargebowl,addsaltandpepper,andwhisk.Line amuffin tinwith 12muffin cups. Spray eachmuffin cupwithnonstick spray. Evenly distribute the spinach and mushrooms on thebottom of eachmuffin cup and pour in the egg liquid. Topwith goat

cheese. Once done, place the tin in the oven for approximately 25minutes,untillightlybrownedontop.

Tip:Forstoring,wait30minutes,untiltheyarecooled,beforestickingtheminto the fridge. I store theminTupperwareorZiploc®bags.Youcanpoptheminthemicrowavefor30secondsandenjoyitthenextdayforyourbreakfastonthego!

Ifirstcameupwiththisrecipewhenhostingabrunchformy family. I wanted an easy dish to serve that did nottaketoomuchtimetoprepare,butwassomethingIcouldeat. The nice thing about this recipe is that it is veryflexible, so feel free to remove any suggested items andaddyourown.

BAKEDEGGSINAVOCADO*Ingredients:1large,ripeavocado2organiceggsSaltandpepper,totaste

Directions:Preheattheovento425°F.Cuttheavocadoinhalfandremovethepit.Youmayhave to scoopouta littleof theavocado toensureyouhaveplentyofroomfortheegg.Crackoneoftheeggsdirectlyintotheholeinthe avocado then repeat with the other avocado half. Place each halfinto small ramekins or other similar ovenware to ensure that the eggwon’t spill out. Top with salt and pepper to taste and bake for 15minutes.Checktomakesuretheeggiscookedtoyourliking.Cookmore

ifneeded.

Randi’stip:Thisrecipeleavesalotofroomtobecreative;tons of other ingredients would be absolutely deliciousatopthisavocadoslashegghaven.Someideasarebacon,hot sauce, and scallions. Also, I spoon the avocado eggmixontowhole-wheat toast, but if yourbellyprefers tobegluten-free,trygluten-freebreadorevenagluten-freecracker!

This recipe was created by Randi Howry, a chef andulcerative colitis thriver.Randi has contributed amazingrecipes to The Crohn’s Journey Foundation that aregluten-free, dairy-free, and sugar-free. The recipesincludedinthisbookaresomeofmyfavorites.

SUNNYMORNINGBURRITOServes1Ingredients:

¼cupchoppedvegetables1egg1(6-inch)tortilla1tablespoonsalsa(optional)½tablespoonlightsourcream(optional)

Directions:Inasmallnonstickskillet,lightlysautéthechoppedvegetables.Addthe

egg; stir to scramble. Cook until dry. Heat tortilla betweenwet papertowelsfor30secondsinthemicrowave.Tortillascanalsobeheatedinthe oven by wrapping in aluminum foil and baking at 350°F for 5minutes.Tortillasrollmoreeasilywhenwarm.Filltortillawiththeeggandvegetablemixture.Servewithsalsaorlow-fatsourcream,ifdesired.

Leftovervegetablesworkwell in this recipe.Use severalkindsofvegetables(itisokayifyouusemorethanthe¼cup).Toreducecholesterol, replace theeggwithaneggsubstituteortwoeggwhites.

ZUCCHINIBUCKWHEATBANANABREAD*Randi Howry, Chef, and someone who thrives even with ulcerative colitis.ThisrecipeisfromtheCrohn’sJourneyFoundation’swebsite.

Ingredients:1tablespoongroundflaxseeds3tablespoonswarmwater1½cupsbuckwheatflour1½tablespoonsbakingpowder1teaspooncinnamon½teaspoonnutmeg½teaspoonginger1teaspoonkoshersalt1smallzucchinigrated(about1cup)2ripebananassmashed½cupmilk(orwhichevermilkworksbestforyou)1½tablespoonsmeltedcoconutoil(feelfreetosubstituteadifferent

kindofoil1teaspoonvanillaextract

Directions:Heatovento350°F.Greasea5x9loafpanwithacookingsprayoroilofyourchoice.Inasmallbowlmixthegroundflaxseedwiththewarmwaterandletsitfor10to5minutes.Thiswillactasabindingagentforyourbread.Ina largebowladd thebuckwheat flour,bakingpowder, spicesand

salt,andcombinewell.Squeezetheexcesswateroutofthezucchinibywrappingitincheeseclothorateatowelandsqueezing.Addthedrainedzucchini,bananas,milk,coconutoil,vanillaextract,andflaxwatermixtothedry ingredients.Stiruntilwellcombinedandthenpour into theloafpan.Bakefor60minutes.

Soups

DR.LANG’SHEALINGSOUP*ContributedbyReneeLang,N.D.Ingredients:

2tablespoonsmisopaste1quartwater,filtered2cupsorganicbroccoli,chopped2cupsorganiccarrots,chopped1tablespoonorganicginger,minced4–6clovesorganicgarlic,minced⅛–¼cuptamari,totaste1–2tablespoonsSesameoil1cupquinoaOptional:Onions,mincedTurmericCilantro,minced

Directions:Heatwaterandaddmisopaste.Simmer,butdonotallowwatertoboil.Allow paste to dissolve.When dissolved, add broccoli, carrots, ginger,

garlic,tamari,sesameoil,andquinoa.Cookuntilvegetablesaretender(30to60minutes).

For easy digestion and optimal absorption, blend the soup. This willbreakdownthebroccoliandcarrotsevenfurther foreaseofdigestion.Tasteandaddtamariorsesameoilasdesiredforflavor.

Theingredientsinthisdishcontainnumerousbenefitstoa balanced gut. Elements like miso paste and tamariinclude helpful enzymes, while broccoli, carrots, andgarliccontainimportantnutrientsandboostliverhealth.

CURRYTURMERICLEEKSOUP*Ingredients:3tablespoonsoliveoil2leeks,sliced5cloveselephantgarlic,slicedintolargeslices½headNapacabbage1bokchoy,chopped1quartchickenbroth1candicedtomatoes3teaspoonscurrypowderormoretotaste1teaspoonturmericpowder1teaspoonfishsauce½teaspoonorganiclemonjuiceSeasalt,totaste

Directions:Addoliveoil to large saucepanor souppotonmedium lowheat.Addleeksandelephantgarlicandsautéuntilmediumsoft. Increaseheat tomediumandadd cabbageandbok choyand sauté for3 to5minutes.Then add all other ingredients, cover, and simmer onmedium to lowheat until flavorsmingle and vegetables are cooked but stillmaintaintheircrunch.

BUTTERNUTSQUASHSOUP*Ingredients:2mediumbutternutsquash,peeled,halved,seeded,andcubed1cupsweetonion,chopped1teaspoonfreshginger,gratedApproximately¼cupmaplesyrup¼teaspoongroundnutmeg¼teaspoongroundcinnamon¼teaspoongroundcardamom4½cupshomemadechickenstockCoarsesaltandfreshlygroundpepper,totaste¼cupheavycream(optional)1tablespoonnewfreshchivesorparsley(optional)

Directions:Steamthesquash.Fryonionandgingerandaddthespicesandchickenstockwhentheonionsaretranslucent.Blendeverythinginablenderandserve hot, garnished with either chives or parsley. The soup may bestored and refrigerated forup to threedays, or frozen for long as twomonths.

GRANDMA’SCHICKENSOUP

ContributedbySarahChoueiryServesabout3–4peopleIngredients:

½organicchickenCinnamonstick(about6incheslength)1driedbayleaf1lemon(optional)Salt,totaste(approximately2teaspoons)

Directions:Placethehalfchickeninamediumpotandaddenoughwatertocoveritby½aninch.Turntheheatonmedium-highandbringittoaboil.Asitiscomingtoaboil,takealadletoskimimpuritiesandfatthatrisetothetop.Do thisuntil thewaterappears clear.Add thebay leaf, cinnamonandsalt,cover.Reducetoasimmerandcookfor75minutes.Onceitisdone, remove the chicken and the cinnamon stick. Taste to see if youneedtoaddmoresaltandenjoyyourdelicious,organicclearbroth.Foraddedvariety,trysomevariationsonthebroth.Addahandfulof

washed,rinsericetothebrothandsimmerforanadditional15minutes.Once done, take a hand blender and blend it all together. Add dicedcarrotsandhalfadicedyamtothebrothandsimmerforanadditional20minutes,untilsoft,andaddshreddedchicken.*

Tip:Iliketosqueezehalfalemonintomybowlbutonlydothatifyoucanhandletheacidity.

I lived off this soup while hospitalized in September2012, and for 3 months afterwards once I got home. Iloved this soup because it grew with me and becamemorecomplexasmydietexpanded.Iinitiallyjusthadthebroth for a week (my family ate a lot of chicken that

week).Then,mygrandmawouldaddricetoitandblendit to thicken up the soup for me. Once I gained morestrength, I was able to add some shredded pieces ofchickenandsomecarrotsandsweetpotatopieces.Thisisoneof the soups I still revert towhen Ihavehadabadfood reaction or a flare up. I hope this soothes yourinsides,asithasmine.

LENTILAPRICOTSOUPThissoupwasintroducedtoDr.Blackbyhergoodfriend,DesireeLeFave,alicensedmidwife.Ingredients:3tablespoonsoliveoil1onion,chopped2clovesgarlic,minced⅓cupdriedapricots,minced1½cupsredlentils5cupsvegetablebrothorchickenbroth½teaspoongroundcumin½teaspoondriedthyme3plum tomatoes, peeled, seededand chopped2 tablespoons freshlemonjuice

Salt,totasteGroundblackpepper,totaste

Directions:Sautéonion,garlic,andapricotsinoliveoil.Addlentilsandstock.Bringto a boil, then add spices, reduce heat, and simmer for 30 minutes,coveredandstirringoccasionally.Addtomatoesandsimmer10minutes

more.Add lemon juiceandpureehalfof the soup in theblender.Addpureedhalfbackintotheremainingsoupandservewarm.

LENTILSOUPMakes12cupsIngredients:

1poundbrownlentilsWater¼poundsaltpork½cuponion,chopped1cupceleryandleaves,chopped½cupcarrots,chopped1clovegarlic,chopped1bayleaf,crumbled1teaspoonhoney¼teaspoonthymeleaves2tablespoonsbutter2tablespoonsflour1tablespoonlemonjuiceScallions,thinlysliced

Directions:Washlentils.Soakovernightinenoughwatertocoverthelentils.Drainsoakingwater andmeasure.Add additionalwater tomake 2½quarts.Combine lentils,measuredwater,andsaltpork insouppot.Bring toaboil. Reduce heat and simmer for 2½ hours. Add chopped vegetables,garlic,bayleaf,honey,andthyme.Simmerforanother1to1½hours.Removesaltporkfromsouppotandputinblenderjarwithacupof

soupliquid.Blenduntilsmooth.Returntosouppot.Inanotherpan,addbutterandblendinflour.Add2cupsofhotsouptoflourmixtureandbring to a boil, stirring constantly. Return to soup and stir in lemon

juice.Heat to serving temperature and season to tastewith salt. Servegarnishedwithslicedscallions.

YUMMYKALESOUP*PrepTime:40minutesServes4Ingredients:

1mediumonion,chopped4clovesgarlic,chopped5cupschickenorvegetablebroth1mediumcarrot,dicedinto¼-inchcubes(about1cup)1cupdicedcelery2redpotatoes,dicedinto½-inchcubes3cupskale,rinsed,stemsremovedandchoppedveryfine2teaspoonsdriedthyme2teaspoonsdriedsageSaltandpepper,totaste

Directions:Chopgarlicandonionsandletsitfor5minutestobringouttheirhiddenhealthbenefits.Heat 1 tablespoon of broth in a medium soup pot. Sauté onion in

broth overmedium heat for about 5minutes, stirring frequently. Addgarlicandcontinuetosautéforanotherminute.Addbroth,carrots,andceleryandbringtoaboilonhighheat.Onceitcomestoaboil,reduceheattoasimmerandcontinuetocook

for another 5 minutes. Add potatoes and cook until tender, about 15more minutes. Add kale and rest of ingredients and cook another 5minutes. If youwant to simmer for a longer time for extra flavor andrichness,youmayneedtoaddalittlemorebroth.

TIP:OILPULLING

ContributedbySarahChoueiry

Ifirstheardaboutoilpullingfromafriend,andwhenmynew GI told me that she does it every morning for 20minutes, Iwas already sold.Now I do it every day andhavenoticedahugedifferenceinmyteethandgums.What is oil pulling, you ask? It began in India

thousands of years ago as an Ayurvedic remedy usingnaturalsubstancestodetoxifyteethandgums,supportingbetteroralhealth.Oilpullingalsoaidswithreducinganyinflammationinthemouth.

Someoftheotherbenefitsofoilpulling:•Preventsbadbreath•Increasesenergy•Clearsmind•Decreasesheadaches•Clearssinuses•Alleviatesallergies•Promotesbettersleep•Clearsskin•Regulatesmenstrualcycles•Improveslymphaticsystem•ImprovesPMSsymptoms

Wanttojoininonthefun?Here’showyoudoit:Take1tablespoonoforganiccoconutpressedoil(orsesameoil)and place it in your mouth. Swish it around for 20minutes (nomore). The lipids in the oil mix with yoursalivaandbegin topull toxinsoutofyourmouth.Makesurenottoswallowtheoil!Itwillbefulloftoxins.Oncethe 20 minutes is up, spit it out and brush your teeth,rinsing your mouth thoroughly. I reserve a separatetoothbrush for this. Your goal is to spit out all thoseharmfulbacteria,fungus,andotherorganismsoutofyourmouth.Dothisdaily!

FRESHMINESTRONESOUP*Serves4Ingredients:1onion,chopped1garlicclove,crushedPinchoregano1teaspoonmargarine,melted1smallpotato,peeledanddiced1carrot,diced¼poundgreenbeans,diced1stalkcelery1smalltomatoSomeparsley,chopped1smallleek(optional)½canmushrooms(optional)½cupcorn(optional)

2okras,cut(optional)½cupzucchini,sliced(optional)¼cupcabbage,shredded(optional)

Directions:Combineonion,garlic,andoreganowithmargarine.Cookoverlowheatuntil onion is golden. Add 2 cups water and bring to a boil. Addvegetables with the firmest added first. Simmer on low heat untilvegetablesaretender,butstillcrisp.Serveinwarmsoupbowls,thicklygarnishedwithparsley.

COLDCUCUMBERSOUP*Serves6–8Ingredients:

3largecucumbers½onion,slicedthin2tablespoonsbutter,unsalted½cupbayleaves1tablespoonwhitericeflour3cupslow-sodium,fat-freechickenbroth1teaspoonkoshersalt1cupalmondmilk,unsweetened2tablespoonslemonjuice,freshorbottled½teaspoondillweed,freshordried1½–2cupsdairy-freesourcreamAdditionaldill(forgarnish)

Directions:Peel two of the cucumbers. Slice and sauté cucumbers in butter alongwiththeonionsandbayleavesuntiltender,butnotbrown.Blendinthe

flour.Addbrothstirringuntilsmooth.Addsaltandsimmercoveredfor25minutes.Discardbayleaves.Puree in food processor or blender. Pour through a strainer and

discardanysolids.Chillwell. (Thesoupcanbe frozenat thispoint,orrefrigeratedforupto2days.)Thedayofserving;skimoffanyfatonthesurface. Add almond milk, lemon juice, and dill weed to the chilledmixture.Peeltheremainingcucumber;cutitinhalflengthwise,scoopout the seeds, and coarsely grate. Cover and refrigerate until servingtime.Thiscanbedone1–2hoursahead.Placeabout1heapingtablespoonofgratedcucumberinthebottomof

eachbowl.Addsoupandadollopofsourcream.

FARMERS’MARKETSOUP*Serves6Ingredients:Stock

1mediumcarrot,minced1stalkcelery,minced2mediumonions,minced1mediumshallot,minced1mediumleek,minced3clovesgarlic,crushedandunpeeled7cupshomemadechickenbroth(oruselow-sodiumcannedbroth)6peppercorns1sprigfreshthyme5parsleystemsNonstickspray

Soup2mediumleeks,whiteandlightgreenpartsonly,halvedlengthwiseandcutinto1-inchlengths6smallredpotatoes,scrubbed,cutinto¾-inchchunks

1cupfrozenpeas,thawed2cupspackedbabyspinach2tablespoonschoppedfreshparsleyleaves1tablespoonchoppedfreshtarragonleavesSaltandfreshgroundblackpepper,totaste

Directions:StockCompletely wash and clean all vegetables used in stock (and soup).Combinethecarrot,celery,onions,shallot, leek,andgarlicinaheavy-bottomed stock pot. Lightly spray the vegetables with cooking spray,toss,andcoat.Coverandcookthevegetablesovermediumheat,stirringuntilslightlysoftenedandtranslucent,about6minutes.Addthebroth,peppercorns, thyme, and parsley stems. Increase the heat to mediumhighandbringtoasimmer.Continueuntilstockis flavorful(about15minutes).Strainthestock,discardingsolids.

SoupBringthestocktoasimmerinalargeheavypotovermediumheat.Addtheprepared leeks andpotatoes and simmeruntil potatoes are tender,about9minutes.Stirinpeas,spinach,parsley,andtarragon.Seasontotastewithsaltandpepper.

EXCELLENTSAVORYTOFUSTEWServes6–8Ingredients:

¼cupoliveorvegetableoil3onions,thinlysliced4carrots,thinlysliced4–5stalkscelery,thinlysliced2–3clovesgarlic,mincedorpressed

1cupfirmtofu(pressoutexcesswater)1½cupszucchinioryellowsquash,¼-inchslices2freshtomatoes,diced1tablespoondriedbasil2bayleaves2cupstomatojuice⅓cupsoysauce(ortamari)

Directions:Heat oil in a large lidded pot over medium heat. Add onion, carrots,celery, and garlic, cooking until onions are transparent. Add tofu,zucchini or squash, and tomatoes. Simmer a bit, and then add herbs.Simmer for 2–3 minutes. Pour in tomato juice and soy sauce; stir.Reduceheattolow,coverpot,andsimmerforonehour.

JULIE’SPISTOUServes4Ingredients:

1tablespoonbutter1mediumonion,diced1leek,diced2largetomatoes,peeled,seeded,andcrushed4cupschickenorvegetarianstockorwater½poundfreshgreenbeans3potatoes,cutintobite-sizedpiecesApproximately¼poundofspaghetti,brokeninhalf2clovesgarlic,crushedSeveralbasilleaves,crushed2tablespoonsoliveoil2–3tablespoonsbroth(chickenorvegetarian)

4tablespoonsParmesancheese,gratedSaltandpepper,totaste

Directions:Inamediumheavypotovermedium-lowheat,meltbutterandslowlycookonionandleek.Addtomatoes.Addstockorwatertopotandbringto a boil. Add fresh green beans and potatoes. Season with salt andpepper,totaste.Whenvegetablesarealmostcooked(about15minutes)addspaghetti.Reduceheatandfinishcookingveryslowly.Whilecooking,tomakethepesto,poundthegarlicwithseveralbasil

leaves.Add,whilestillpounding,oliveoiland2–3tablespoonschickenor vegetarian broth. Serve soup, dividing pesto and Parmesan cheesebetweenportions.White beans, zucchini, and carrots can all be added; if you are in a

hurry,cheatandusealreadypreparedbasilpesto.

Another childhood favorite, this was always a latesummerorearlyharvestmealbasedonwhatwas inthegarden.

SaladsandSideDishes

ARUGULA,AVOCADOANDCUCUMBERSALAD*ContributedbySarahChoueiryServes3–4peopleIngredients:Dressing

½teaspoonsalt2tablespoonsbalsamicvinegar3tablespoonsextravirginoliveoil¼teaspoongarlicpowder

Salad2largehandfulsoforganicbabyarugula3organic,Persiancucumbers,peeledanddiced1ripeorganicavocado,diced

Directions:Placeallthedressingingredientsinajarandshake.Cleanthevegetablesthen place the vegetables in a medium bowl and toss with as muchdressingasyouwouldlike.*

KALEANDCARROTSALAD

Ingredients:Salad1bunchkale,chopped5largecarrots,sliced2tablespoonssesameseeds2tablespoonshempseedsSeasalt,totaste

Dressing1tablespoonsesameoil1tablespoonoliveoil⅓cupbrownricevinegar1teaspoonpuremaplesyrup

Directions:Steamcarrotsandkaleuntilsoft,butstillcrunchyandletcool.Mixwithseeds,coatwithdressingmixture,andstore intherefrigerator.Flavorswillmixifleftovernight.Servechilled.

Tip: If seeds like sesameorhempcausedigestiveproblems,omit themfromtherecipeordonotmakethisrecipe. Ialsorecommendgrindingtheseedsfirst(acoffeegrinderworkswell).

EASYSALMONSALAD*Ingredients:2canswildboneless,skinlesssalmon½cupmayonnaise,organic½cupmincedcarrots½cupmincedapples¼cupsweetrelish,organicandsweetenednaturally

Directions:Mix all ingredients in a large bowl. Serve chilled with crackers, as asalad,oralone.

SPINACHSALADServes4Ingredients:Dressing2tablespoonsoliveoil1tablespooncidervinegar1tablespoonchoppedfreshparsley1teaspoonlemonjuice¼teaspoonmaplesyrup

Salad1cupcookedricenoodles2cupstornrawspinachorsaladmix¾cupslicedcelery¼cupslicedgreenonions1mediumtomatoor1cupcherrytomatoes½cuprawsnowpeas1cupseedlessgrapes(optional)½poundcookedshrimpor8-ouncechickenbreast(optional)

Directions:Placealldressingingredientsinpintjar,closewithlid,andshakewell.Cook noodles according to package directions, but do not add salt towater. Drain, rinse, and cool. Place torn fresh spinach in large saladbowl. Chop celery and green onions. Slice fresh tomato into smallwedgesorcutcherry tomatoes intohalves.Washgrapes (ifusing)andsnowpeasandaddalltosaladbowl.

If using cooked fresh or frozen shrimp, remove peels and veins. Ifusing cooked chicken, cut into bite-size pieces using separate cuttingboard.Addtosaladbowl.Placedrainedandcooledpastainsaladbowl.Shakedressingandpouroversalad.Tosswithsaladtongsortwolargespoons.*(ifyouomitricenoodles)

CHICKPEASALADWITHLEMONANDPARMESANServes2Ingredients:

1(15-ounce)canchickpeas,drainedandrinsed1teaspoonfreshlemonjuice1½teaspoonoliveoil¼ cup loosely packed shredded Parmigianino Reggiano, or dairy-freesubstitute

1–2finelymincedgarliccloves(optional)Pinchofsalt

Directions:Combine all ingredients in a bowl, and stir gently to mix. Taste, andadjustseasoningasnecessary.Serveimmediately,orchill,covered,untilserving.

This little salad only has five ingredients, somake surethat they’re all of good quality. There’s no room forsecond-rate pantry closet cast-offs here, so don’t eventhinkaboutit!Firstofall,besuretouseagoodbrandofchickpeas. Also, get out your best olive oil—one you’dwanttoeatfromaspoon,ifyou’reintothatsortofthing.Thissaladkeepswell inthefridgeandis, inmyhumble

opinion,besteatencold.

WARMSALMONSALADANDCRISPYPOTATOESServes4Ingredients:2tablespoonsextravirginoliveoil,divided2smallyellow-fleshedpotatoes,scrubbedandcutinto⅛-inchslices½teaspoonsalt,divided1mediumshallot,thinlysliced2teaspoonsricevinegar¼cupbuttermilk2(7-ounce)cansboneless,skinlesssalmon,drained4cupsarugula

Directions:Heat1 tablespoonofoliveoil ina largenonstick skilletovermedium-highheat.Addpotatoesandcook,turningonce,untilbrownandcrispy(5–6minutesperside).Transfertoaplateandseasonwith¼teaspoonsalt;coverwithfoiltokeepwarm.Combinetheremaining1tablespoonoil,¼teaspoonsalt,shallot,andvinegarinasmallsaucepan.Bringtoaboil over medium heat. Remove from heat and whisk in buttermilk.Placesalmoninamediumbowlandtosswiththewarmdressing.Dividearugulaamongfourplatesandtopwiththepotatoesandsalmon.

HIPPYYUM-YUMSALAD*Serves4Ingredients:1redonion⅓cupchives

1medium-sizedredpotato½largesweetpotato⅓cupoliveoilPinchoffreshrosemary2mediumheadsofromainelettuce2shredded,slicedorpeeledcarrots1avocado½cuphummus(seethispage)⅓cupbalsamicvinegarPinchoffreshdillJuiceofhalfalemon

Directions:Cut uponion, chives, and the twopotatoes (very thinly sliced).Dumpoliveoilinalargefryingpan.Putinonion,potato,chives,androsemaryintofryingpan.Stiroccasionally.Cutupromainelettuce,carrots,andavocadointoabowl.Whenfrying

paningredientshavebrownedandaresizzling,dumptheminwiththesalad.Pourinbalsamicvinegarandmixwithhummusandlemonjuice,andsprinklewithdill.

Salmon,sardines,chicken,orchickpeascanbeaddedforprotein.

CARROT,APPLE,ANDRAISINSALAD*Serves8Ingredients:

1large(8-ounce)apple,peeledandcored

2teaspoonslemonjuice¾poundrawcarrots3tablespoonsdarkraisins⅓cupdairy-freesourcream3tablespoonsalmondorcoconutmilk1teaspoonmaplesyrup¼teaspoongroundcinnamon¼teaspoongroundnutmeg

Directions:Peel, core, and shredapple.Placeapple in largemixingbowland tosswith lemon juice. Peel and grate carrots. Toss carrots and raisinswithapple. Mix non-fat sour cream with milk, sweetener, cinnamon, andnutmeginsmallbowl.Pourovercarrotmixture,tosswithrubberscraperto coat;divide into servingbowls.Cover tightlywithplasticwrapandchillfor1hourormore.

Forpreparinginfoodprocessor:Fitfoodprocessorwithmetalchoppingblade.Placenon-fatsourcream,milk, lemon juice, sweetener, cinnamon, and nutmeg in bowl of foodprocessor.Blendonandoff tomix.Unplug foodprocessorandremovemetalchoppingblade, leavingsourcreammixture inbottomofmixingbowl. Fit food processor with grating tool. Grate carrots and applesdirectly into sour creammixture. Turn off food processor and removegratingtool.Turnmixtureintoservingbowl.Sprinkleraisinsovertopofmixtureandtosstoblend.Covertightlywithplasticwrap.Chill1hourormorebeforeserving.

CRISPYBAKEDBRUSSELSWITHCARROTS*ContributedbySarahChoueiryServes4Ingredients:

1poundwholeBrusselssprouts(approximately116-ouncebag),cutintoquarters

2 cups (about 4–5medium sized) carrots, peeled and sliced fairlythin

⅓cupextravirginoliveoil¾teaspoonsalt½teaspoongarlicpowder¼teaspoonpepperJuiceofhalfalemon

Directions:Preheatovento400°F.Mixallofalloftheingredientsexceptthelemonin a bowl. Place the mixed ingredients onto a foiled baking (cookie)sheetandspreadoutevenly.Bakefor20minutes,thentakealookandtoss around the Brussels sprouts and carrots, turning them over ifbrowninghasbegunonthebottom.Rotatethebakingsheet;someovenshavemoreheatinthebacktheninthefrontandwewanttodistributetheheatevenly.Cookforanadditional10minutes.Removethebakingsheet and squeeze on the juice of half a lemon on top of the Brusselssproutsandcarrots.Lightlytossandserve.

ALMONDCHEESESPREADContributedbySarahChoueiryIngredients:1½cupsalmondmeal¼freshlemonjuice¼cupextravirginoliveoil1garliccloveminced¼teaspoonofthyme½cupwater

Directions:Addalloftheingredientstoafoodprocessorandblendfor5minutes.Lineastrainerwithacoupleoflayersofcheesecloth,pourthemixtureinto thecheeseclothandcollect theendsof theclothand tie together,makingalittlesack.Leavethecheeseinthestrainer,placethestraineronaplateandrefrigerateovernight.The next day, preheat the oven to 350°F. Generously spray a smallovensafebowlwithnonstickspray.Gentlyremovethecheesefromthecheesecloth and place in the bowl. Bake the almond spread for 40minutesuntillightlybrownonthetop.Removeitfromtheovenandletitcool.Servewithyourfavoritegluten-freecrackersorspreadonabrownricetortilla.Thisdishwilllastaboutaweekinthefridge.

Thisisanotherofmymom’srecipes.Iamblessedtohaveacreativemom,andbecause Imisscheeseat times, shedecided to create a “cheese” I can eat. This one is a bitmoretimeconsuming,butmakesforafunactivitytodoonaweekend.

TABOULI*Ingredients:1cupquinoa,cookedandcooled2bunchesofparsley,regularorflatleaf,minced1pintcherrytomatoes,cutinfours2–3clovesgarlic,choppedfine½cuporganiclemonjuice⅓cuporganiccoldpressedoliveoilSeasalt,totaste

Directions:Start by cooking the quinoa. Add 1 cup of quinoa and 2 cups filteredwatertoapanandcover.Bringtoboil,reduceheattomediumlowandallowittocometoaboil/simmer,untilallthewaterhasbeenabsorbed.Stiroccasionallytokeepthequinoafromburningonthebottomofthepan.Whenallthewaterhasbeenabsorbed,removefromheatandallowto

cool.Addcookedquinoa,parsley,garlic,andtomatoesintoalargebowl.Pourlemonjuice,oliveoilandsaltoverthemixture.Mixwellandchillin refrigerator for at least 30minutes prior to serving. Chilling for atleast24hourshelpstheflavorsmingleevenbetter.

Thismakesaveryprettydishandalwaysagreatdishtobring to a potluck or celebration meal. If you cannottolerate tomatoes, try replacing them with choppedcucumbersandKalamataolives.

GREENDRINKIngredients:

1bunchparsley2–3cupsfilteredwaterLemonjuiceconcentrate,totasteMolasses,totaste

Directions:Blend ingredients on high in a blender until it reaches a smoothconsistency.Itwillbefrothy,butwillreduceasitsits.Drinkchilled.

ThisisaneverydaydrinkforsomeofDr.Black’spatients.If you want to use this drink therapeutically, it willcleanseyourcolonandyourblood.Make thisdrinkanddrinkofitsyielddailyfor3daysinarow;onthefourthday,makeanewdrink.Thatway,youwillonlyneedtomake the drink about two times per week. If you havesensitivedigestion,or if raw foodsbotheryou,beginbydrinking only small amounts to gauge your tolerance tothelargeamountofrawfiber.

CRISPYYAMFRIESContributedbySarahChoueiryServes2Ingredients:

1hannahyam¼teaspoonsalt¼teaspoongroundblackpepper¼teaspoongarlicpowder¼cupextravirginoliveoilNonstickspray(Iprefercoconutoilspray)

Directions:Preheattheoven,400°F.Cuttheyamintothinfries,about¼inchwidthandheight,3–3.5inchesinlength.Placeapieceoffoilonabakingsheetandspraythefoilwithnonstickspray.Placethecutupyamfriesintoabowlandtosswiththeoliveoil.Mixthesalt,pepper,andgarlicpowderinasmallbowl.Evenlyspread

theoiledfriesonthebakingsheetandevenlysprinkleontopwithabout3/4ofthespicemix.*

Bakefor15minutesandflipthefriesoverandrotatethebakingsheetintheoven.Cookforanadditional5minutesandcheckonthem,bakeuntil lightly golden brown. Every oven is different, so keep an eye onthemforthelastcoupleminutestoinsureyoudon’tburnthem.Tastetoseeifyouwanttoaddanyadditionalseasoning,andserve.

BESTROASTEDVEGGIES

Adapted from Molly Watson’s recipe, Local Foods(localfoods.about.com)

Making roasted vegetables is as easy as putting them inthe oven, but making the best roasted vegetables—softand tender,brownedandcaramelized, full of intensifiedflavor—involvesafewtricks.Makeroastedvegetablesasdelicious as possible by following the ten tips below: 1.PreheattheOvenThisisanimportantstep.Youwanttheovenniceandhotwhen you go to put the vegetables in. A less-than-hotoven will turn out less-than-browned vegetables. Theexacttemperaturedoesn’tmattertoomuch.Itendtosetthe oven to 375°F, but anything in the 350°F to 425°Frangewillwork.

2.CutVegetablesintoEvenPiecesSmallervegetablescanberoastedwhole,aslongastheyareofevensizes.Youwantevenpiecessothevegetablescook at an even rate. In general, vegetables need to betrimmed and cut—larger pieces will make a more

dramatic presentation whereas smaller, bite-size piecesareeasiertoeat.

3.TossVegetableswithOilInaroastingpanoralargebowl,tossvegetableswith1–2tablespoonsor twoofoliveoilor theoilofyourchoice.Oil helps the vegetables brown, so don’t skip this step.Drizzlevegetableswiththeoil,thentossthemtocoatasevenlyaspossible.Youcanaddcoarselychoppedgarlic,slices of chilies or pepper flakes, or other seasonings atthispoint,too.

4.Don’tCrowdtheVegetablesYou want plenty of hot air to be surrounding thevegetables.Thelessthevegetablestoucheachother,themoreareaonthemwillbrown.

5.SprinkleVegetableswithSaltThereasonroastedvegetablesatrestaurantsalwaystastesogreatisthattheyareseasonedinstages.Abitofsaltatthe beginning, and another small dose of salt whenthey’redone.Givethevegetablesasprinkleofsaltbeforeyoupopthemintheoven.Youcangiveafinalsprinkleofsaltattheend,sojustaddalittlebithere.

6.RoastVegetablesattheTopRoastingthevegetables in thetopthirdof theovenwill

helpthevegetablesbrownthebest.

7.ShakeorTurnVegetablesWhenthevegetablesstarttobrown,givethepanagoodshake,orelseuseaspatulatoturnthevegetablestomovethemaroundabittobrownevenly.

8.RoastVegetablesThoroughlyYouwantroastedvegetablestobetwothings:brownandtender.Keep thevegetables inahotovenuntil theyareboth. If they start to get too dark, cover themwith foiluntil tender, and then cook for a final 5minutes or sowiththefoiloff.Iftheyaren’tbrowning,raisetheheatintheovenandmovethepantothetopoftheoven.

9.“Finish”theVegetablesRoasted vegetables are bestwith a final drizzle of goodquality olive oil and a little sprinkle of salt. Other finalhintsofflavorcaninclude:

•Freshlygroundblackpepper•Freshlemonjuice•Mincedherbs(mint,parsley,thyme,orjustaweebitofrosemaryaregreatchoices)

•Balsamicvinegar

10.ServeVegetablesWarmorLetThemCool

Roasted vegetables are greatwhile stillwarm, obviously, but they canalsobeservedatroomtemperaturetogreateffect.Ifyouwanttoserveroom-temperatureroastedvegetables,however,besuretoletthemcoolin a single layer, uncovered or else very loosely covered, so that thevegetablesdon’tstarttosteameachother.

ROASTEDAUTUMNVEGGIES*Serves4Ingredients:Oliveoil1onion,cutinhalfandslicedinthincrescents1sweetpotato/yam,peeled,cubed12smallcarrots,slicedincircles6Brusselssprouts,cutoffendsandcutinhalforquartersKoshersalt,totaste

Directions:Preheatoven to350°F.Mixall theveggies together inamediumglassbakingdishthathasbeencoatedwitholiveoil.Tosswithaspoonandextraoliveoilto,lightlycoat.Addkoshersalt,andtosssomemore.Bakefor40minutesoruntilsoftwhenprickedwithafork.Makesuretheveggiesaresoftenoughforeasydigestion.Don’tuseBrusselssproutsiftheycauseareaction.Canusezucchiniorpeppers,orotherseasonalveggies.

STEVE’SRAWSOMEGUACAMOLE*Ingredients:2largeavocados(or3smallones)Juiceof2limes(about¼cup)1mediumtomato(or2Romatomatoes),chopped¾cupfreshcilantro,chopped

⅓cupgreenonion,chopped1teaspoonmincedjalapeñopepper(redorgreen)1teaspoonseasalt

Directions:Puttheavocadofleshintoabowl.Addthelimejuice.Mashtheavocadoand lime juice together with a fork until creamy. Fold in tomato,cilantro,greenonion,jalapeñopepper,andseasalt.Enjoy!

Thisguacamoleworksespeciallywellasadipfororganiccarrot and celery sticks. It also goes well with flaxseedcrackers. If you aren’t a raw foodist, it goes well withtortillachips,too.Feelfreetoadjusttheingredientratiostosuityourtastes(i.e.,moregreenonion,morejalapeño,more or less salt, etc). If you like spicy guacamole, feelfree to double or triple the jalapeño (or more). Theversion above is pretty mild. Guacamole is one of myfavorite foods, so I’d like to share my best guacamolerecipethatIgotfrommyfriend,Steve.ItweakthisrecipeeverytimeImakeit(thankstomydaughter,Emma).

HUMMUSServes6–8Ingredients:2 cups chickpeas, drained and well cooked or canned (cookingliquidreserved,ifpossible)½cuptahini¼cupextravirginoliveoil(plusoil,forgarnish)

2clovesgarlic,peeled(ortotaste)Juiceof1lemon(plusmoreasneeded)Saltandfreshlygroundblackpepper,totaste1tablespoongroundcuminorpaprika,ortotaste(plusasprinklingforgarnish)Freshparsleyleaves,chopped(forgarnish)

Directions:Putthechickpeas,tahini,oil,garlic,andlemonjuiceinafoodprocessor(orablenderforevensmootherhummus),sprinklewithsaltandpepper,andbegintoprocess;addchickpea-cookingliquidorwaterasneededtoproduceasmoothpuree.Tasteandadjustseasoning,addingmoresalt,pepper,orlemonjuiceasneeded.Serve,drizzledwithsomeoliveoilandsprinkledwithabitofcuminorpaprikaandsomeparsley.

FAVORITESTEAMEDCARROTS*Serves4Ingredients:5–6carrots,scrubbedwithabrushundercoldrunningwater(ifnotorganic,youshouldpeelthem)1tablespoonbrownsugarCanolamargarine

Directions:Meltmargarineinasaucepanundermediumheat.Addcarrotsandsautéuntil tender (about 5–10 minutes). Add brown sugar and sauté a bitmore.Serveasadelicioussidedish,hotorcold.

You canmake this dish even healthier if you steam thecarrotsfirstandthenquicklyaddthemtothefryingpan.

GRASSO’SSAUTÉEDKALE*Serves6Ingredients:2largebunchesfreshkale(preferablyfromyourgarden)1largeredonion4clovesgarlic,minced4tablespoonsoliveoil1tablespoonbalsamicvinegar1tablespoonwater

Directions:Rinsekalebunches.Choptheleafportionloosely,andcutthestemsinto½-inchlengths.Leavethekaleinacolanderinyoursinkwhileyoupreparetheotheringredients. (Note: you can sprinkle with lemon juice beforehand tofurtherenhancethebeneficialphytonutrientsfoundinthisvegetable;infact, IalwayshavelemoninmykitchentosprinkleonfreshfruitsandvegetableswhileIcook.Itnotonlyenhancesthebenefitsbutalsokeepsthemfromturningbrown).Preheatlargecast-ironfryingpanwitholiveoil.Addgarlicandsautéquickly until the garlic turns a tan color. Add chopped red onion andsautéafewmoreminutes.Addthechoppedkale(itmayseemlikealotofkale,butdon’tworry;itwillshrinkdownquickly,soyoucanadditinbatches ifyourskillet is toosmall)andstirbrisklyas itcooks,coatingthekaleintheoil-garlic-onionmix.Oncethekaleisdarkerandturninglimp,add thebalsamicvinegarandstir,quicklyadding thewater,andcovertosteamthewholedish(thekaleabsorbstheflavorsinthisway).

Servehotasasidedishformostanymeal.Kidslovethis

dish, too,andkale iswidelyrecognizedasbeingagreatdetoxification food and one of the healthiest ofvegetables.Onethingtonote:thewayIliketocookkale,via my friend Tom Grasso, is not “quite” as healthy assteaming, during which the fiber undergoes somebeneficial binding, but it is just sodelicious cooked thiswayanditisstillbeneficial.

SeafoodEntrées

GARLIC-HERBEDSCALLOPS*Serves4Ingredients:

2tablespoonsunsaltedbutter2tablespoonscreamextravirginoliveoil2garliccloves,thinlysliced1teaspoonlemonzest2teaspoonsfreshlemonjuice2teaspoonschoppedfreshoregano2teaspoonschoppedfreshtarragon1poundseascallops,rinsedandpatteddry(approximately8)

Directions:Coatthegrillrackwithnonstickcookingoliveoil.Preheatgrilltohighforthesauce,andinstallasmallsaucepan.Heatbutterandoliveoilovermediumheatuntilbuttermelts.Addgarlicandcook,stirringuntil justsoftened.Removefromheat.Spoon3tablespoonsofthegarlicmixtureintoasmallbowl.Addlemonzest,lemonjuice,oregano,tarragon;andsaltandpeppertotaste.Coverandsetaside.Placeremaininggarlicmixture inamediumbowl.Addscallops,and

saltandpeppertotaste;tosstocoat.Grillcoveredfor2–3minutesperside, or until scallops are opaque in the center. Transfer scallops to a

servingplatter,drizzlewithsauce,andserve.

LEMONSTEAMEDFISH*Serves2Ingredients:½poundcod,halibut,orscrodfillets(orothermildwhitefish)2tablespoonsonion,finelychopped2tablespoonsfreshparsley,finelychopped½teaspoondillweed⅛teaspoonpaprika1teaspoonlemonjuiceDashofpepper

Directions:Preheat oven to 375°F. Center each fillet on a 12-inch square of foil.Sprinkle with onion, parsley, dill weed, paprika, pepper, and lemonjuice. Fold foil over fillet to make a packet and pleat the seams tosecurely enclose the packet. Place on cookie sheet and bake for 30minutes.

This recipe is easy to prepare, with little clean-uprequired.Itisalsolowinfatandcarbohydrates.

ALMONDCRUSTEDFISH*Serves2Ingredients:½poundmild,whitefishfillets(sole,flounder,orangeroughy,etc.)⅙cupslicedalmonds

1tablespoonreduced-fatmargarine,melted1tablespoonlemonorlimejuice½teaspoonWorcestershiresauce,low-sodium¼teaspoonpaprika⅛teaspoonpepperNonstickspray

Directions:Preheatovento375°F.Coatpanwithcookingspray.Rinseandpatfishdry, arrange in pan in a single layer. In a small bowl, mix almonds,margarine, lemon or lime juice, Worcestershire sauce, paprika, andpepper.Topfilletswiththeabovemixtureandspreadevenly.Bake12–15minutesoruntilthefishflakeseasily.

STEVE’SFISH*Serves2Ingredients:1½poundswild,fresh-caughtpollock½cupdrywhitewine3smalltomatoes1smallonion12blackTuscanolives,withpits1teaspoonoliveoilorcanolamargarineParmesancheese,totaste

Directions:Preheat oven to 350°F.Wash anddry fish andplace in a glass bakingdish. Pourwhitewine over the fish. Cut up tomatoes (in chunks) andonions (in half-moon slices) and arrange over the top of the fish.Addblackoliveshereandthere,asdesired.Addoliveoiltosprinkleoverthetop.Coverwithaluminumfoilandbakefor20minutes.

Check to see that the fish is done by flaking it with a fork. Bakeuncovered for a bit more time. Before serving, sprinkle some freshlygratedParmesancheeseoverthetop.

This recipe works well with a tossed salad of romainelettuce, red peppers sliced thin, sliced carrots, andavocado.Asidedishofroastedvegetablesisalsoperfectwith this delicious and savory fish recipe that myhusbandmakesforourhappyhousehold.

BAKEDSCALLOPSServes4Ingredients:

1poundfreshscallops½cuphalf-and-half½cupwhitewine2tablespoonsbutter1cupseasonedbreadcrumbs,gluten-free

Directions:Preheat oven to 375°F. Cover scallops with half-and-half in a greasedcasserole dish. Add a splash of white wine. Dab with pats of butter.Sprinkle liberally with seasoned breadcrumbs. Cover and bake for 45minutes.

FISHCURRYServes4Ingredients:

2tablespoonsbutter3onions,chopped2clovesgarlic,peeledandcrushed3tablespoonsparsley,chopped1½teaspoonsturmeric1teaspoonsalt1½tablespoonscoconut1½teaspoonscurry3tomatoes,cutintowedges3tablespoonsyogurt1½poundsscrod,cutintosmallpieces

Directions:Heat oil, and sauté onions, garlic, and parsley until onions are lightlybrowned.Add turmeric, salt, coconut, and curry.Mixwell.Cook for3minutesatmediumheat.Addtomatoesandcookfor10minutes.Stirinyogurtandcookfor5minutesovermediumheat.Addfish,coverwellwithsauceandletcurrycometoaboil.Coverandsimmerfor10minutes.

BAKEDSALMON*ContributedbySarahChoueiryServes2Ingredients:1½tablespoonsextravirginoliveoilAbout1poundsalmonfilet,cutintotwopieces½teaspoonsalt½teaspoonpepper,ortotaste¼teaspoongarlicpowder¼teaspooncuminpowder

1½tablespoonsextravirginoliveoil1lemon

Directions:Preheattheovento400°F.Place1½tablespoonsofoliveoilonasmallfoilcoveredrimmedbakingsheet.Placethesalmononthebakingsheet,skin side down. Evenly sprinkle both fillets with salt, pepper, garlicpowder,andcumin.Placeintheovenfor10minutes.Removeandletitsitfor5minutes.Thefishcontinuestocookalittle

onceoutoftheoven.Squeezeahalfalemonontopofbothfillets.Taketheotherlemonhalfandcutintowedgestoservewiththesalmon.

Thisdishisago-tomealinourhouse;notonlyisiteasytodigestbutit’sfilledwiththoseOmega-3sthatyouwantinyourbodytohelpreduceinflammation.

BROILEDMARINATEDFISH*Serves4Ingredients:

2–4poundsfish2teaspoonspowderedcumin1clovegarlic,crushedJuiceof½lemon1teaspoondriedsavory,crushed1cupsoysauce1tablespoonoliveoil

Directions:

Rinse fishandpatdry.Cut threediagonalslashesabout1½inchapartwithasharp,thin-bladedknife.Placefishinashallowbakingdishandcombineallremainingingredients.Pour mixture over the fish on each side and marinate in the

refrigerator for 4 hours. Preheat broiler for 10 minutes. Remove fishfrom marinade and lightly pat dry. Broil 10 minutes on each side,bastingtwicewithmarinade.

CONNIE’SGRILLEDSALMON*Serves4Ingredients:

1poundwildsalmonfillet2tablespoonsoliveoil(1tablespoonforseasoningplus1tablespoonforgingersauce)

Juice from1 lemon (1 tablespoon for seasoningplus1 tablespoonforgingersauce)

GingerSauce1tablespoonlemonjuice1tablespoonoliveoil1clovegarlic,minced2tablespoonsgratedginger½teaspoonsoysauce2tablespoonschoppedcilantro1teaspoonDijonmustardSaltandpepper,totaste

Directions:Seasonfilletwithadashoflemonjuice,pepper,andoliveoil.Placeonapreheatedgrill and cook salmon6–8minutesper side.Brushon sauceand serve. Servewith new red potatoes and tarragon butter (mix soft

butterwithchoppedtarragon).

MeatandPoultryEntrées

BAKEDCHICKENWINGS*ContributedbySarahChoueiryServes4Ingredients:

1½poundschickenwings2tablespoonsextravirginoliveoil1teaspoonsalt½teaspoongarlicpowder½teaspoongroundpepperWingsauce(yourchoice)

Directions:Preheattheovento400°F.Washthechickenwingsandpatdry.Removethetipsfromthechickenwingsandseparatethewingsatthejoint.Tossthe wing parts with the olive oil, salt, pepper, and garlic powder.Arrange the chicken on a sprayed, foil-covered, rimmed baking sheet.Bakefor25minutesandturnwingsover.Bake for an additional 10 minutes. Place under the broiler for 2–3

minutes,keepinganeyeonitthewholetimetoinsureyoudonotburnit but get that perfect golden crispy skin on the wings. Toss in yourdressing of choice. I prefer them plain or tossed with a little Paleobarbecuesauceforsomeflavor.

ROASTEDCHICKEN*AdaptedfromBobbyDernServes4Ingredients:2poundsbroccoli,cutupintoflorets,andsomestems2tablespoonsoliveoil1tablespoonorganicchickenbroth2garlicclothes,chopped½teaspoongroundcumin1teaspoonofsalt,ortotasteFreshgroundblackpepper,totasteHotchilipowder,totaste1poundorganic,boneless,skinlesschickenbreasts,cutintochunksFinelygratedlemonzest,totasteLemonwedges(forgarnish)

Directions:Preheat the oven to 425°F. In a baking pan combine the broccoli, 1tablespoon of oil, the broth, half the garlic, the cumin, the salt andpepper, and the chili powder. Toss the ingredients to coat, and thenspreadthebroccolioutinasinglelayer.Roastfor10minutes.In a large mixing bowl, combine the chicken and lemon zest,remaining 1 tablespoon oil, and the remaining garlic with salt andpepper.Tosstheingredients.Takeoutthebakingsheetthebakingpanfrom the oven, add the chicken, and toss together with the broccoli.Return the baking pan to the oven and roast, tossing once or twicehalfwaythroughthecookingtime,until thechicken iscookedthroughandthebroccoliistenderandgoldenaroundtheedges,notmuchlongerthan10minutes.Takethelemonwedgesandaddthemtotheplate.

GROUNDTURKEYANDVEGGIELENTILSAUTÉ

Serves4Ingredients:1poundgroundturkey1½teaspoonsseasalt1tablespooncumin1tablespoonoregano3mediumzucchini,slicedintorounds10ouncesfreshorfrozencorn1(28-ounce)canschoppedtomatoes,undrained1cupsteamed,cookedlentils

Directions:Browngroundturkeyinalargeskilletandseasonwithsalt,cuminandoregano. Add sliced zucchini and corn, and continue to cook untiltender. Add tomatoes and lentils, reduce heat to low, and simmer 10minutes.Tasteandadjustseasoningtoyourliking.

CHICKENSTIRFRY*Ingredients:1poundorganicchickenbreastslices2smallclovesofgarlic,chopped2tablespoonswheat-freetamari1teaspoonoffreshginger,gratedSaltandpepper,totaste

Directions:Mixtheaboveingredientsinasmallbowl.Letthemixturestandinordertomarinate, for about20minutes. If youdon’thave enough timeyoucancookitrightaway.Placecookingoil inpan;onceit isheated,addchickenandsauté,stirringconstantlyuntildone.

BAKEDCHICKENINTWOEASYSTEPS*Serves4Ingredients:

3–4poundschicken,cut into8parts(2breasts,2thighs,2legs,2wings)

OliveoilSaltandfreshlygroundpepper,totaste

Directions:Preheat the oven to 400°F. Rinse chicken pieces inwater and pat drywithpapertowels.Coatthebottomofaroastingpanwitholiveoil.Rubsomeoliveoiloverallofthechickenpiecesintheroastingpan.Sprinkleboth sides of the chicken pieces with salt and freshly ground blackpepper.Arrangethepiecesskin-sideupintheroastingpansothelargestpiecesareinthecenter(thebreasts)andthereisalittleroombetweenpieces,sothattheyaren’tcrowdedinthepan.Cookfor30minutesat400°F.Thenlowertheheatto350°Fandcook

for10–30minutesmore(approximately14–15minutesperpoundtotalcooking time). Continue until juices run clear (not pink) when pokedwithasharpknife,ortheinternaltemperatureofthechickenbreastsis165°F and the thighs 170°. If your chicken pieces aren’t browning toyour satisfaction, you can put them under the broiler for the last 5minutesofcooking,untilbrownedsufficiently.

CHICKENANDRICEContributedbySarahChoueiryServes4Ingredients:

1tablespoonorganicgrass-fedbutter2tablespoonsextravirginoliveoil2organicchickenbreasts,bonein,skinon,washedandpatteddry2organicchickenlegs,washedandpatteddry2teaspoonssalt

½teaspoongroundpepper1teaspoongroundallspice⅛teaspoonpowderedcinnamon5–6cupsfilteredwater2cupsofCalroserice(orshortgrainrice)

Directions:Placethebutterandoliveoil ina largepot,underamediumheat.Letthebuttermeltandcookfor1–2minutes,untiltheoilandbutterbegintoslightlysizzle.Placethechickenbreastsandlegsinthepot,skinsidedown,for5minutes.Sprinkle½teaspoonsalt,¼teaspoonpepper,and½ teaspoon allspice on top of the chicken. Once the skin achieves agolden brown color, turn it over to brown the other side, about 5minutes. Sprinkle ½ teaspoon salt, ¼ teaspoon ground pepper, ½teaspoonallspice,andthegroundcinnamon.Onceall sidesarebrowned,add5–6cupsof filteredwater,until thechicken is almost all covered. Turn up the heat to medium-high andbring toaboil.Once ithas reachedaboil,add½teaspoonsalt,coverandbringittoasimmeronalowheatfor75minutes.Placeyourriceinamedium-sizebowlandfillthebowlwithfilteredwater,aboutaninchortwoabovethericeandsetthataside.Oncethechickenisdone,removeitandsetasideonaplatetoshredonceithascooled.Reservechickenbroth.Rinsethericewellundercoldrunningwateracoupleoftimesandstrain.Inamediumpot,add2cupsof the chicken broth and the pre-soaked rice.Add½ teaspoon of salt;taste thebroth to see ifyou feel it isneeded.Bring it toaboil, cover,and simmer for 10 minutes exactly. Shred the chicken as the rice iscooking.Oncethericeisdone,donotopenthecover;justsetasidefor5minutes.After5minutes,placetheshreddedchickenontopandenjoy!

Thiswas one ofmy favorite dishes growing up. I use 1tablespoon of organic, grass-fed butter in this dishbecauseIknowthatitwon’tbotherme.Ifbutterdoesnot

settlewell inyoursystem,eliminate itandheatoilonamedium-low heat. You can also substitute vegan butterforthebutter.Ilovethisdishwithasideofmyarugula,avocado,andcucumbersalad.Youwillalsohaveleftoverbroth;youcansavethatinthefreezerandtakeitoutonanightyouwanttomakesomeflavorfilledrice.

COCONUTCURRYCHICKENOVERBROWNRICEIngredients:

3–4chickenbreasts2cupswater1–2vegetablebouilloncubes,sodium-free2cupsrice,cooked3tablespoonsoliveoil1onion,chopped3largecarrots,sliced½headofcabbage,chopped2broccoliflorets,chopped1teaspoonturmericpowder2teaspoonscurrypowder,ormoretotaste1bagfrozenorganicpeas1cancoconutmilk1tablespoonfishsauceFilteredwater,totasteSeasalt,totaste

Directions:PreparechickenbreastsbyputtingtheminaCrock-Pot inthemorning

withbouilloncubesmixedwith2cupsofwater.Cookonlowallday.When preparing dinner, begin by cooking the rice. Add rice and 2

cups filteredwater toapan.Bring toboilandboil for1minutewhilestirring, then cover and reduce heat to low. Let simmer for about 10minutes,oruntilricehasabsorbedthewater.Bring olive oil tomedium-low heat in a large sautéing pan orwok.

Addonionandsautéuntilsoftandtranslucent.Increaseheattomediumand add carrots, cabbage, broccoli, turmeric, and curry powder andsautéuntilthecolorinthevegetablesismorevibrant.UseaforktopullthechickenmeatawayintheCrock-Potuntilitisshredded.AddentirecontentsoftheCrock-Potandfrozenpeastothesautéedvegetablesandkeepstirring.Reduceheattolow-mediumandaddfishsauce,salt,andcoconutmilk and continue to cookuntil flavorsmingle but vegetablesarestillcrisp.Serveovercookedbrownrice.

This chicken curry requires a little preparation becausethechickeniscookedinaCrock-Potalldaypriortothedinnerpreparation.

EASYMARINADEFORCHICKEN,SALMON,ORTOFUIngredients:

2partswheat-freetamari1parthoney1partdarksesameoil1teaspoongratedginger1clovemincedgarlic

Directions:Mixallingredientstogether.Coatsalmon,chicken,ortofuandallowittositovernightbeforepreparing.

BUFFALOSTEAKMARINATEDINTEQUILA,LIME,ANDSALT*ThisrecipewasinspiredbyDr.Black’sfriendandamazingcook,RosalindaCamachoinLafayette,Oregon.Ingredients:2poundbuffalosteak½cuptequila3tablespoonslimejuice1teaspoonseasalt

Directions:Add steak and all other ingredients to a small dish or Ziploc® bag.Rotateoftenfor24hoursandgrillorcooktomedium-rare.

LAMBSHEPHERD’SPIEServes8Ingredients:

MashedPotatoes6mediumYukongoldpotatoes,peeledandchopped2tablespoonsbutter,softened⅓cupcream1egg1tablespoonoliveoil

MeatMixture2tablespoonsoliveoil1½poundsgroundlamb½mediumyellowonion,peeledandchopped4garliccloves,peeledandthinlysliced½largeredpepper,chopped

2cupsbuttonmushrooms,quartered1cupcarrots,peeledandchopped1teaspoondriedlavender2teaspoonsdriedrosemary½cupredwine2cupschickenstock2tablespoonscornstarch2tablespoonswater

Directions:PotatoesSetalargesaucepanfilledwithcoldwateroverhighheat.Addenoughsalttothewatertomakeittasteliketheocean.Addthepotatoes.Bringtoaboil, and then reduce theheat tomedium-high.Simmeruntilyoucan slide a knife right through one of the potato pieces without anyforce,10–15minutes.Pourthepotatoesintoalargecolanderandshaketomakesureallthewaterisout.Letthecolandersitinthesinkfor3–4minutestosteamthepotatoesdry. Ifyouownapotatoriceror foodmill,push thepotatoesthrough.Or,youcanpushthepotatoesthroughafine-meshsievewiththebackofaramekinorladle.Put the potatoes back into the pot you cooked them in. Stir thesoftenedbutterintothepotatoes.Addthecream,egg,andoliveoilandstirwitharubberspatulauntilthepotatopureeissilkysmooth.

MeatSetalargeskilletovermedium-highheat.Pourintheoil,andthenaddthe ground lamb. Cook, stirring occasionally, until the lamb isthoroughlybrowned.Removefromthepanandsetaside.Addtheonionstothepaninwhichyoucookedthelamb,alongwiththe garlic. Cook until the onions are soft and translucent, stirringfrequently (about5minutes).Add thepepper,mushrooms,andcarrotsand cook until the carrots are softened, about (5 minutes). Add thelavenderandrosemaryandcookuntiltheyreleasetheirfragrance(about

1minute).Addthemeatbacktothevegetablemixtureandremovefromheat.Pour in the redwine.Cook, stirringoccasionally, until thewinehas

reducedbyhalfitsvolume.Addthechickenstockandbringittoaboil.Combinethecornstarchandwaterandstiruntilyouhaveathickslurry.Afterthechickenstockhassimmeredforamoment,pour intheslurryandstirthemixturethoroughly.Thiswillthickentheliquidintogravy.Turnontheoventobroil.Transferthemeatandvegetablemixtureto

alargepiepan.Topwiththepotatopuree.Cookunderthebroileruntilthepotatoeshaveturnedadarkgolden-brown(about10minutes).Serveimmediately.

BEEFSTEW*Ingredients:

BraisedBeef5poundsbonelessbeefchuck(notlean),cutinto2-inchpieces3tablespoonsoliveoil3carrots,quartered3celeryribs,quartered2mediumonions,quartered1headgarlic,halvedcrosswise3tablespoonstomatopaste⅓cupbalsamicvinegar1(750ml)bottledryredwine(about3¾cups)2Turkishbayleavesor1Californiabayleaf2thymesprigs3cupsreduced-sodiumbeefbroth3cupswater

Vegetables

2½poundssmallwhiteboilingpotatoes1½poundscarrots,peeledandslicedintothinrounds

Directions:Preheatovento350°Fwithrackinmiddle.Patbeefdryandseasonwith2½teaspoonssaltand1teaspoonpepper.Heatoilinpotovermedium-highheat until it shimmers, thenbrownmeat,without crowding, in 3batches, turning, about 8 minutes per batch. Transfer to a platter.Reduceheattomedium,andthenaddcarrots,celery,onions,andgarlicandcook,stirringoccasionally,untilwellbrowned,about12minutes.Pushvegetablestoonesideofpot.Addtomatopastetoclearedarea

and cook paste, stirring, 2 minutes, then stir into vegetables. Addvinegarandcook,stirring,2minutes.Stirinwine,bayleaves,andthymeandboiluntilwineisreducedby

abouttwo-thirds,10–12minutes.Addbrothtopotalongwithwater,beef,andanyjuices fromplatter

and bring to a simmer. Cover and braise in oven until meat is verytender,about2½hours.Setalargecolanderinalargebowl.Pourstewintocolander.Return

pieces ofmeat to pot, and then discard remaining solids. Let cookingliquidstand10minutes.Whilebeefbraises,peelpotatoesandcut into1/2-inch-widewedges.

Slicecarrotsdiagonally(1-inch).Addpotatoesandcarrotstostew(makesuretheyaresubmerged)andsimmer,uncovered,stirringoccasionally,untilpotatoesandcarrotsaretender,about40minutes.

SAVORYRACKOFLAMB*ContributedbySarahChoueiryServes4Ingredients:

1teaspoonsalt½teaspoonblackpepper½teaspoongarlicpowder

1(8-rib)Frenchedracksoflamb(eachrack1½pounds),trimmedofallbutathinlayeroffatCoconutoilspray(forpan)

Directions:Mixtogetherthepepper,saltandgarlicpowderinasmallbowl.Cuttherackoflambinto8individualribs.Placeapieceofplasticwrapontopoftheribsandpoundthemeattoabouthalftheoriginalsize.Placeyourpanovermediumheatandspraygenerouslywithcoconut

oil.Letthepanheatupforabout3minutes,coconutoilisagreatoiltousebecauseittolerateshighheatbeforeburning.Placetheribs,fouratatimetonotcrowdthefryingpan,andseasongenerouslywithaquarterofthespicemix.Letitcookforabout3minutesandthenturnoverfor2moreminutes. Season again with a quarter of the spicemix. Removeaftertwominutesformediumtomedium-welldone.Spraythepanagainwithcoconutoilandrepeatwiththelastfourpiecesoflamb.

Ilovelamb.Icandigestitwellanditjusttastessogood.Iget teasedbecauseIeat it to thebone.Enjoywithsomebaked yam fries, with the arugula salad, or a side ofbakedBrusselssproutswithcarrots.

ALMOND“BREADED”TURKEYCUTLETS*ContributedbySarahChoueiryIngredients:

¼cupplus1tablespooncoconutflour1¼teaspoonsalt1teaspoongroundgarlicpowder¾teaspoongroundblackpepper

¼teaspoonpaprika(optional)1¼poundsturkeybreastcutlets,about6–7pieces3eggs1¼cupsalmondmeal(almondflour)4teaspoonsorganiccoconutoil

Directions:Getthreeshallowplatesandsetthemupforyourassemblyline.Mixthecoconut flour, ¼ teaspoon salt, ¼ teaspoon garlic powder, and ¼teaspoon pepper on one plate. Crack 3 eggs and whisk in the secondplate.Mixthealmondflour,1teaspoonsalt,1teaspoongarlicpowder,¼ teaspoon paprika and ½ teaspoon ground black pepper in the lastplate.Takeyourturkeycutletsandplacethembetweentwopiecesofplastic

wrapandpounduntil¼inchinwidth.Set upyour stationbyputting two forks in eachdish.Use the forks

fromthecoconutflourplateandgrabyourfirstturkeycutlet.Placetheturkey cutlet in the flourmixture, coating all sides of the turkeywithflour. Remove and shake any extra flour off.Wewant it to be lightlydusted.Placeitintheeggmixtureandcoatbothsideswithegg,liftoffandallowexcessegg todripoffbeforeplacing in thealmondmixture.Placeinthealmondmixture,makingsureallsidesarecoated.Placethebreaded turkey on a parchment paper lined baking tray and set aside.Repeatthestepswitheachturkeycutletuntilallarebreaded.Heat up a nonstick pan on amediumheatwith 1 teaspoon organic

coconutoilforabout2minutes.Cooktwoturkeycutletsatatimeandletthemsitononesidefirstfor3minutes,andthenfliponceyouseeanice goldenbrowncrust forming. Let themcook for an additional 2–3minutesontheotherside,untilcookedthrough.Theywillnottakelongtocook.Tasteonetoseeifyouwouldliketoaddmoresalt;ifyes,justsprinklesomeontopasyouremovethem.Placethemonanironracktoallowthemtocookwithoutsoftening thebottom.Foreverybatchyoumakeaddinanotherteaspoonofcoconutoilintothepan.Enjoywith a side salad, someof our yamFrench fries, or take as a

snackonthego.Ifyoudonothaveanironrack,youcantakeoneofthe

racksdirectlyoutofyourovenandusethat.Placefoilunderneathandset it on the kitchen counter. You can also “bread” half of them andplacetheminfreezerbagsandplace infreezertocookata latertime.Great for thosedaysyouwork lateandwantsomethingquicktocook.Let it defrost on the counter for at least 30 minutes and followinstructionsabovetocook!

I love anythingbreaded and fried, but being gluten-freeandavoidingfriedfoodsmakesitabittoughtoindulge.IhopeyouenjoyitasmuchasIdo.

LEMONBAKEDCHICKENBREASTS*ContributedbySarahChoueiry

Ingredients:ChickenBreasts

3poundschickenbreasts(approximately6chickenbreasts)¼cupextravirginoliveoil¾teaspoongroundblackpepper1teaspoonsalt

YamMixture:1–2 Hannah yams (or potatoes) cut into roughly ½ inch cubes,around5–6cups1teaspoonsalt⅛cupextravirginoliveoil⅓teaspoongroundblackpepperJuice of 2–3 lemons (about ½ cup) mixed with 2 tablespoons ofwater

Directions:Wash the chicken breasts and pat dry. Place the chicken breasts in adeepbakingdish,makingsuretheydonotgoontopofeachotherbutcanbe touching.Drizzlehalf theoliveoilonone sideand sprinkleontop half the pepper and salt. Turn over the chicken and pour theremainder of the olive oil and sprinkle the remainder of the salt andpepper.Letthechickenmarinateintheoliveoil,salt,andpepperwhilethe oven preheats. Place the chicken in the oven, uncovered for 20minutes. Flip the chicken over and cook for another 20 minutes,uncovered.Mixalloftheyammixtureingredientstogetherinabowlandspreadontopofthechicken.Tightlycoverthetraywithfoilandplacebackinthe oven for 30 minutes. Check the potatoes; if they are soft to thetouch, they are ready to go onto the next step. If they are not, cook,covered,untiltender.Takeitoutandletitcoolfor5–10minutes.Addthe lemon juicewithwatermixture and place back under the broiler,uncovered, for about 10 minutes, until the potatoes get a nice, light-browncrispontop.

This is a great dishwhen you have guests coming overandyouwanttoimpressthembutstilleatsomethingyoucan enjoy. It is a bit time consuming but not hard andwellworth it.Youcanalso cut the recipe inhalf if youarenotplanningtofeedsomanypeople.

GARLICGINGERCHICKENPATTIES*ContributedbySarahChoueiryServes10–12Ingredients:1½poundsofground,organicchicken(orturkey)1tablespoongratedginger

3clovesofcrushedgarlic1tablespoonlemonjuice1teaspoonsalt½teaspoonpepper(optional)Coconutoilspray(or2teaspoonscoconutoil)

Directions:Mixalltheingredientstogetherexceptthecoconutoil.Don’t“overwork”thegroundchicken,or itwillget tough.Makepattieswithyourhand,pressing lightly tomake them thin, andplace themontoaplate.Yourpattiesshouldbeabout4inchesindiameterand½inchthick.Place1tablespoonofcoconutoilinafrypanovermedium-highheat.Add3–4pattiesatatime,donotovercrowd.Cookoneachsidefor2–3minutes.Repeatsteps3and4untilyouhavecookedallyourpatties.Thisisagreatdishtoenjoywithmycucumber,avocadoandarugulasalad.Tofreezeforanotherday:Stackabout3–4rawpattiesontopofeachother,placingapieceofparchmentpaperbetweeneachpatty.Placeinafreezerbagand freeze.When ready tocook, just remove thebag fromthefreezerandletitsitonthecounterfor1–2hourstodefrost,orplacein the refrigerator the night before and cook the next day. To cook,followtheinstructionsabove.

MymomandIcameupwiththisrecipewhenIwasstillhealing from my hospitalization and wanted to eatsomethingwithmoreflavor. Ifanyoftheingredientsdonotsettlewellforyou,omitthem.

STEVE’SCHICKEN-MARENGO*Serves4Ingredients:

1chicken(2–3pounds),cut2tablespoonsoliveoil1clovegarlic,minced5greenonions(scallions),minced½cupwhitewine¼teaspoonthyme¼cuptomatosauce1tablespoonparsleySaltandpepper,totaste

Directions:Inalargeheavyskillet,brownchickeninoliveoiluntilgolden.Removepiecestoawarmbowl;saltandpeppertotaste.Addonionsandgarlictoskillet and heat until transparent and golden. Add wine, thyme, andtomatosaucetoskillet,scrapingbottom;heatuntilbubbly.Addchicken;coverandcookat350°Ffor30minutesonstove.Garnishwithparsley.

CONNIE’SGRILLEDVEGGIESANDTURKEYBURGERSServes4–6Ingredients:Marinade¼cupoliveoilJuiceofonelemonSplashofbalsamicvinegarAfewshakesofpepper

Vegetables1zucchini,slicedlengthwise,¼-inchthick2red,green,orange,oryellowpeppers,sliced3/4redonion,thicklysliced

1bunchasparagus,sliced7–8mushrooms,sliced(optional)

TurkeyBurgers2½poundslean,groundturkey1poundcrumbledgorgonzola⅓cupredonion,chopped3clovesgarlic,peeledandcrushedwithgarlicpress

Bread1poundpanrustque,orall-naturalflatbread

Directions:TurkeyBurgersMixalltheburgeringredientstogetherandformintopatties.

VegetablesPutvegetablesallinaZiploc®bagwithmarinadeandshakeitup,thenrefrigerateforatleastonehour.Arrangevegetablesonapreheatedgrilland grill on moderate heat, covering the grill for first 5–10 minutes.Starttoturnvegetablesoverandrepeatasnecessary(blackgrilllinesareone indicationofdoneness).Whenvegetablesarealmostdone,put theburgersonandcooknexttovegetablesBread(omitifgrain-free):Slicebreadthicklyandbrush insidewitholiveoil.Towards theendofcooking, add the bread slices to the edges of the grill and heat up onbothsides.Serveonplatters,family-style.

VegetableEntrées

JULES’SSUMMERSAUCEFORPASTAServes4Ingredients:

6ripemedium-sizetomatoes,finelychopped2cups(8ounces)slicedmushrooms6–8ouncesmozzarellacheese(freshmozzarellaisbest),shreddedorgrated½cupchoppedfreshbasil2garlicgloves,minced½cupoliveoil1teaspoonsalt1poundspaghettiorlinguine½cupPecorinoRomanocheese

Directions:Mixallingredients,exceptpastaandcheese,togetherinabowlandletstandfor1houratroomtemperature.Cookpasta;drain.Poursauceonhotnoodlesandsprinklewithcheese.

GLUTEN-FREETEMPURAVEGETABLES

Serves6Ingredients:Tempura2cupsriceflour(ormixofcoconutflourandalmondflour)1teaspoonbakingsoda1teaspoongarlicpowder¼teaspoonseasalt2cupscoldcarbonatedwaterYourchoiceofvegetables(seebelow)

TentsuyuDippingSauce¼cupgluten-freevegetablestock(ordashiifyouhaveit)1tablespoonmaplesyrup¼cupgluten-freetamari1tablespoonricevinegar¼cupwater

Directions:TempuraPreheat vegetable or olive oil in a deep pan to approximately 300°F.Combine the dry ingredients in a medium-size mixing bowl. Add thecarbonatedwaterandwhiskuntilsmooth.Lightlydipingredientsinthebatter and immediately fry them until crispy. It takes longer to fryvegetablesthantofryseafood.DrainTempuraonarackorpapertowels.Tempura is best served fresh and hot with a traditional Tentsuyu ordippingsauce,gluten-freesoysauce,oryourfavoritedippingsauce.

TentsuyuDippingSauceHeatallthesauceingredientsinasmallpan.Setasidetocool.Youcanservethesauceinsmallbowlsatthesideofeveryone’splates.

Thethickerthevegetable,thelongeritwilltaketocook.You may want to blanch thicker vegetables (like sweetpotato) before frying. Softer vegetables, likemushroomsandeggplant,donotrequireblanching.Trytocooklike-size pieces, to avoid over or under cooking. Cut thevegetablesintopiecesapproximately1inchinlength,and¼ inch in width. Avoid overcrowding your vegetables,and leave plenty of room to keep them from stickingtogether. If you usemeat, be sure yourmeat is cookedthoroughlytoavoideatingraworundercookedmeat.Whenyoudropabattercoatedveggiein,littlepiecesofbatterwillexplodeoffthevegetables,indicatingthatyourbatterishotenough.Theyshouldcookfor40secondsto1minuteandfeelcrispwhenyoumovethemaroundwitha wooden spoon. You do not need them to be goldenbrown,sodon’twaitforthat.WhenyouhaveCrohn’sorcolitis,itisagoodideatomakesurethatthevegetablesareonthesofterside,whichwillaidineasingdigestion.

Examples of suitable vegetables: sweet potatoes, yams,broccoli, carrots, asparagus, mushrooms, zucchini,eggplant,bellpeppers,cauliflower.Notethatbroccoliandcauliflowershouldbeomittedifthesevegetablesgiveyougas.

ZOODLESWITHPESTO*ContributedbySarahChoueiryServes2

Ingredients:1½poundsofzucchini,roughly3bigzucchinis3tablespoonsofhomemadepestoSaltandpepper,totasteExtravirginoliveoil,totaste1ripeavocado(optional)

Directions:Peel all the zucchinis and remove the tips. Spiralize the zucchinis andplace the zoodles in a large, deep pan on medium heat. Add 3tablespoonsofthepestoandtossuntilallevenlycovered.Cook,stirringaround every minute for a total of 10 minutes. You will see liquidreleasefromthezucchini,whichisnormal.Afteraround8minutes,tastetoseeifmoresaltorpepperisneeded.

Removethenoodlesafter10minutesandretaintheliquidthezucchinireleased. Optionally, drizzle each serving with a little olive oil. Servewith a side of ½ an avocado. It adds an enjoyable creaminess to thepasta,butthisisoptional.

I love zoodles. In order tomake them, youwill need aspiralizer.Notonlycanyoumakezucchininoodleswithit,butyoucanalsomakeyamnoodles,sweetpotatocurlyfries,andsomuchmore.

HOMEMADESIMPLEPESTO*ContributedbySarahChoueiryIngredients:

Halfaheadofgarlic(approximately10cloves)2cupsoftightlypackedleavesofbasil(froma4-ouncecontainer)

1tablespoonlemonjuice1teaspoonsalt¼teaspoonpepper¼cupextravirginoliveoil

Directions:Place all of the ingredients except the olive oil in a food processor orblender and blend. Drizzle in olive oil as it blends. Once completelyblended,tasteittoseeifyouneedmoresaltorpepper.Makesabout6tablespoons—perfect for2dishesofzoodleswithpesto.Youcanfreezeanypestoyoudonotuseinafreezerbagforanothernight.

Ilovepesto,butIcannottoleratethepinenutsorcheesein the traditional recipe.This is great to servewith ricepastaorzoodles,ortobakeontopofyourfavoritefish.

CASHEWSAUCEOVERRICE,BEANS,ANDVEGGIESIngredients:Rice1cupbrownrice

Sauce¼cuprawcashews,groundtopowder1½tablespoonsfreshlemonjuice1½ tablespoons nutritional yeast flakes (available at natural foodstores)

2teaspoonssweetwhitemisoor¼teaspoonsaltortamaritotaste½teaspoononionorgarlicpowder¼cupwater(thiscanbevaried,dependingonhowthickyouwant

yoursaucetobe)2broccoliflorets,chopped½cabbage,chopped3largecarrots,chopped1bunchkale,chopped1 can black beans (or⅔ cup dry beans, cooked,withwater untilsoft)

GratedParmesancheese,totaste(optional)

Directions:Steamorcooktherice.Ifusingapan,addriceand2cupsfilteredwatertoapan.Bringtoboilandallowboilingfor1minutewhilestirring,thencover,reduceheattolowandsimmerforabout10minutesoruntilricehasabsorbedthewater.Stiruntiltheheatisreducedtolow.While therice iscooking,prepare thecashewsaucebyaddingallof

the ingredients to a food processor or blender. Blend until smooth.Steamvegetablesbychoppingthemlargeandaddingthemtoasteamingapparatus.Steamuntilvegetablesaresoftbutstillcrunchy.Heatbeansinaseparatepan.Toservethisdish,scoopoutriceintoabowl,addsteamedvegetables

andaservingofbeans,thentopwithcashewsauce.Thiscanbeaddedcoldorwarm.

THEPERFECTRICEContributedbySarahChoueiryServes2Ingredients:

1cupCalroserice1cupfilteredwater(orchickenbroth)1teaspoonsalt1tablespoonorganic,grass-fedbutter(orextravirginoliveoil)

Directions:Soakthericeinamedium-sizebowlforonehour.Makesurethewaterisaninchortwoabovethericebecausethericewillexpand.Rinsethericewellundercoldwateracoupleoftimesandstrain.Placethebutterinamediumsizepotandmeltundermediumheat.Oncethebutterismeltedaddacupoffilteredwater,saltandbringit

toaboil.Onceboiling,addthestrainedriceandbringittoaboilagain.Afteritboils,coverandreducetheheattoasimmer.Letitcookfor10

minutescoveredthewholetime.Aftertenminutes,turntheheatoffandsetthepotofriceaside,covered.Donotopenitbecauseyouwillreleasethesteam.After5minutes,youwillhavetheperfectrice.

Iwasnotraisedwitharicecooker,butstillmanagedtomakegreatriceeverytime.Thisisthewaymygrandmataught me how to cook rice. Enjoy it with slicedavocados,soup,orjustonitsownwithsomegluten-freesoy sauce. If you are sensitive to grains, I would avoidthisrecipe.

TURMERICLENTILSWITHSPINACHORCHARDIngredients:

2cupsredlentils4cupswater1vegetablebouilloncube,nosalt2tablespoonsoliveoil1tablespoonmustardseeds1onion2clovesgarlic,minced1tablespoonbutter

2teaspoonsturmeric½teaspooncumin1teaspooncoriander1bunchchard,chopped,or1largebunchspinach,chopped½headNapacabbage(optional)1poundseasonedchickensausage,cooked(optional)Seasalt,totaste

Directions:In a saucepan, add lentils, water, and boullion and bring to boil,covered.Reduceheat tomedium-lowand continue to simmeruntil allwater has been absorbed. This will usually take a little while, so bepatient. If all water is absorbed and lentils are not soft, keep addingmorewateruntillentilsaresoft.Inaseparatelargesaucepanorsouppot,heatoliveoilonmedium-lowheatandaddmustardseedsforabout1minute.Makesuretocoverwitha lid, because mustard seeds begin to jump once they are hot. Addonion, garlic, and butter and sauté until soft. Add all spices whilestirring,andthenaddchard;addcabbageorchickensausage,ifyouareincluding them.Oncevegetablesarecookedslightly (but still crunchy)add lentilsandcooka little longeruntil flavorshavemingled.Addseasalttotasteandserveoverbrownriceorquinoa.

COCONUTBROWNRICEIngredients:2cupsbrownrice4cupsfilteredwater2–3tablespoonscreamedcoconut½teaspoonpuremaplesyrup

Directions:

Bringriceandwatertoaboilinasaucepan.Allowtoboilfor2minutes,reduceheattolow,andthenaddcoconutandmaplesyrup,cover,andsimmerfor15minutes.Removefromheatandkeepcoveredforanother5minutes.Servewarmwithyourfavoritevegetabledish.

MUSHROOMRISOTTOWITHCASHEWSANDPARMESANIngredients:1teaspoonbutter2tablespoonsoliveoil3clovesgarlic,peeledandcrushedwithgarlicpress1½poundsfresh,wildmushroomsofvariouskinds(porcini,morels,shiitake, Portobello), cleaned, trimmed, and cut into thin stripsPinchofseasalt,totaste

1mediumyellowonion,chopped6–7cupsvegetableorchickenbroth1½cupsArboriorice⅓cupMarsalawine⅔cupdrywhitewine⅓cupParmesancheese,grated(optional)½cupgroundcashews½cupchoppedflatleafparsley

Directions:Heat thebutter and1 tablespoonofoliveoil ina large saucepanovermediumheat.Sautégarlicforoneminute.Addthemushroomsandseasalt and sauté until themushrooms release theirmoisture, get tender,andbegintocoloraroundtheedges.Heattheremainingtablespoonofolive oil in another saucepan over medium heat and sauté the onionuntilitissoftandbarelygolden.Atthesametime,heatthebrothinasouppanoverlowheatandkeepitwarm.Add the rice to the sautéed onion pan and stir together for a few

minutes.AddtheMarsalaandkeepstirringasitreduces,orcooksaway.Add the white wine, and after it has reduced, stir in the sautéedmushroomsandaboutonecupofthehotbroth.Adjustthetemperatureto a low-mediumheat so that the broth simmers gentlywith the rice,and stir slowly as it reduces. When more than half of the broth hasreduced,addanothercupofthebrothwhilestirringinthesamemanner.Continue thisprocessuntilmostof thebroth isusedand the rice isaldente.Thiswilltakeabout20–25minutes.When the rice has reached the right texture, stir in the last cup of

broth, the Parmesan cheese, and the ground cashews and prepare forserving.Rightbeforeserving,addthechoppedparsley.

This recipe takes some time to prepare but is definitelyworthit!Takethetimeandyouandyourguestswillbepleasantlyimpressed.

Staples

HOMEMADEBROWNRICEMILKContributedbySarahChoueiryMakestwolitersIngredients:

½cuplonggrainbrownrice4cupswaterPinchsalt

Directions:Place all of the ingredients in amedium pot, cover and bring to boil.Onceitreachesaboil,lowertheheatallthewayandallowittosimmerfor3hours.Strainoutthericeanddiscardthewater.Placethericeinablenderandadd2cupsoffilteredwaterforevery

cupofcookedrice.Blend.Pourthemixtureinacheesecloth-lined,finestrainerplacedinabowl.Grabthecornersofthecheeseclothandcreateasack,squeezingtheremainderoftheliquidout.Storethericemilkinaglasscontainer.Thebrownricemilkwilllastapproximatelytwoweeksinthefridge.

Ricemilkisagreatalternativetocow’smilk.Thelessyoubuyboxedandmoreyoucreateathome,thebetter.This

ismymama’srecipe,hopeyoulikeit.

HOMEMADEALMONDMILK*Thisisoneofmyfavoritesandago-todrinkwhenIneedadairyalternative.Ingredients:1cuprawalmonds4cupsfiltered,alkalinerichwater(alternative:basicfilteredwaterisgood,too)1teaspoonvanillaextract(optional)4datesforsweeteneror1tablespoonhoney(optional)1pinchsalt

Directions:Thenightbefore,soakonecupofalmondsinfilteredwaterandletitsitonthecounter.Makesurethewatercoversthealmondbyatleastoneinch, as the almonds will expand. Thoroughly rinse out the almondsfrom thewater ithadbeen soaking in,discarding theoldwater.Placethealmonds,waterandapinchofsaltintotheblender.(Optional:addyourhoneyand/orvanillaextractatthisstage.)Blendwellonmediumpowerforabout2to3minutes.Linemultiplelayersofcheeseclothonafinestrainerandplace thestraineroverabowl.Pour thealmondmilkgentlyintothecheeseclothandslowlyliftallsidesoftheclothtomakeasealedsack.Squeeze the sack to help release all the extra milk in there. Don’tworryaboutgettingyourhandsdirty.Onceeverythingissqueezedout,refrigeratethealmondmilkinaclosedcontainer.Themilkwilllastforabout3–5days.

GLUTEN-FREECORNBREADBelowisarecipeforadeliciouscornbreadfrommyfriendJulieRobinsonattheBrattleboroFoodCo-op.

Ingredients:¼cupbutter,softened2tablespoonshoney2eggs½cupdairy-freesourcreamorTofutti®

½cupalmondorricemilk1cupgluten-freeflourblend⅔cupyellowcornmeal2teaspoonsgluten-freebakingpowder½teaspoonsalt

Directions:Heatovento425°F.Combinebutterandhoneyinalargebowl.Beatatmedium speed, scraping the bowl often, until the mixture becomescreamy.Addeggs;mixwell.Stirinsourcreamandalmondmilk.Reducespeedtolow,addingallremainingingredients.Beatuntilmixed.Pour batter into greased 8-inch square baking pan. Bake for 18-22minutes, oruntil goldenbrown, anda toothpick inserted in the centercomesoutclean.Servewarm.

BROWNRICEIngredients:3cupsbrownriceWaterSalt,totasteTamari,wheat-free(forseasoning)1-2tablespoonssesameseeds

Directions:Put brown rice and water together in a pot with a lid. Use 1½ cups

water for every 1 cup rice. Set the heat to maximum, and bring therice/watertoaboil,uncovered.Thenputthelidonthepot,andreducetheheattolow-simmer.Ifyourlidhasasteamvalve,keepitclosed.Letthericesimmerfor20minutes.Turnoff theheat, and let the rice sit in the coveredpot for at least

another 10minutes. If you prefer your rice to be slightly chewy, notmushy,removethelidafter10minutes.Becarefulwhenyouremovethelid,asalotofsteammayescapewhenyoudoso.

I love this recipe and it is my staple for macrobioticeating.Manypeoplehavetroublecookingbrownriceandhaving it turn out decently, since it can be moretemperamentalthanwhiterice.Whitericeisabiteasierto digest, but if you cook brown rice thisway, it too iseasily digested, and is better for you thanwhite rice. Ifyou want to try this recipe for white rice, I like usingbasmatiwhiterice.After the rice iscooked, Inormally scoopsome intoa

bowl,andmixitwithalittletamariand1–2tablespoonsofsesameseeds.Thesesameseedsadda lotof flavor tothe rice, butmaybehard todigest for some IBDers. I’llalso eat it with steamed vegetables, which can beprepared while the rice is cooking. You can store anyleftoverriceinaplasticcontainerintherefrigeratoranditwillkeepwellforseveraldays.

ButwhenI’mnotinthemoodforcoldrice,here’sanothertastydishImakefromtheleftoverrice:In a small pot, add 1 teaspoon of oil (I prefer dark

sesameoilbecause itaddsa lotof flavor,butcanolaoilworks well too), and heat it for about 1 minute onmedium heat. Add some chopped vegetables (myfavorites are onions, green onions, and bell peppers) tothepot,andsautéthemintheoilforafewminutes.Oncethevegetablesarecooked, scoop insomeof the leftoverbrownrice(Iliketouse2partsriceto1partvegetables).Mixitwellwiththevegetables.Reducetheheatslightly,to medium-low, and cook the rice/vegetables for 3–4minutes until the rice is hot, stirring about once everyminute. Pour in a little tamari to taste, andmix itwiththe rice. Cook for anotherminute to sear in the flavor.Turnoff theheat.Mix in1–2 tablespoons sesame seeds.Eatandenjoy.

90-MINUTEDRIEDBEANSIngredients:½pounddrybeans½tablespoonsaltWater,tocover

Directions:Preheattheovento250°F.Dumpthebeansintoa largeDutchovenorpotwithtight-fitting lid.Pickoutanybrokenpieces.Addthesalt.Topwithenoughwatertocoverthebeansby1½inches.Bringpottoaboil,thencoverthepotandsetintheoven.Cookfor75minutes.Afterabout45minutesin,checkthebeans.Iftheylooktoodry,addsome boilingwater to the pot. After 75minutes, the beans should bedone—nosoakingnecessary!

This ismyothermainstaple for the IBDdiet!Ofall thethings I had to give upwhen Iwent grain and legume-free,riceandbeanswerethehardest!

HOMEMADEFARMER’SGOATCHEESEContributedbySarahChoueiryIngredients:

2quartsorganicgoatmilk¼cupapplecidervinegar½teaspoonsalt

EquipmentStainlesssteelpot(bigenoughtoholdthegoats’milk)WoodenspatulaCheesecloth(oragoodpapertoweloveraspaghettistrainer)Smallroundbowl(topackthecheeseintoformolding

Directions:Placethegoatmilkinalargestainlesssteelpotandplaceonmedium-highheat.Stirthemilkoccasionally,makingsuretoscrapethebottomsonothingsticksorburns.Onceitbeginstoboil,turnofftheheatandadd the vinegar, stirring a couple times to incorporate it in. You aregoingtoseelittlecurdsofcheeseforming;letitsittherefor5minutes.Placethecheeseclothorpapertowel inthespaghettisifter.Pourthe

cheese and its liquid into the cheesecloth-lined strainer andwith yourwooden spoon press down to release all the liquids, draining it. Oncedrained,placethecheeseonaplateandsprinklesaltontop.Mix the salt into the cheeseusing a fork and taste. If it needsmore

salt,addmore.Place thecheese ina small,glassbowlcontainerandpack it in,use

thebackofaspoontoflattenoutthesurface.Covertightly,againstthe

surfaceofthecheese,withapieceofplasticwrap,andcoverwithalid.Placeinthefridge.Inanhouryoucanremovethecheeseandserveitonaplatewith some sun-dried tomatoesor a sprinkleofherbs,whateveryouwant!Asyougetmorecreative,youcanplacedifferent flavors inthemiddleoftheblockofcheesewhilepackingitintoyoursmallbowl.

OnethingIlearnedaboutmyselfisthatIcannotconsumemostdairyproductswithoutmybodyrebelling.However,I discovered that I can eat goat cheese in moderationwithout it botheringmy system. That being said, I onlyeat homemade goat cheese; that way, I know how it isbeing processed and know what I am eating. Irecommendavoidingallcheesesifyouarecurrentlyinaflareoryourstomachhasbeenupsetlately.

Desserts

“FRIED”HONEYBANANAS*Serves1Ingredients:

1organicbanana1tablespoonorganichoneyCoconutoilcookingspray(or1teaspooncoconutoil)¼teaspooncinnamon(ormore,ifdesired)

Directions:Slice the banana into ⅛-inch width. Mix together the honey and ½tablespoonwaterinasmallbowlandsetaside.Placeanonstickfryingpanonamediumheat.Spray thepangenerouslywith thecoconutoilspray. Allow the oil to heat up, about 1 minute, and then add thebananas.Letthebananacookforabout1–2minutes,untilthebottomisgoldenbrownandthenflip.Once you flip all the pieces of banana over, add the honey/water

mixtureoverthetop.Sprinklethecinnamonontopandenjoy.

This is Sarah’s most popular recipe on The Crohn’sJourneyFoundationrecipepage.Itwascreatedduringacraving for something sweet in the midst of a Crohn’s

flare-up. This filled that craving and has always gonedownsmoothlyforme.

COCONUTMACAROONS*Ingredients:3cupsunsweeteneddriedcoconutflakes1cupalmondmeal½cuprawcacaopowderorcarobpowder(or½cupalmondmealorcoconutflour)½cupmaplesyrup¼cuporganiccoconutbutter1teaspoonorganicvanillaextractPinchofHimalayansaltorseasalt

Directions:Mixallingredientstogetherandrollintoballs.Forarawdessert,placeindehydratoranddehydratefor24hoursatalowtemperature.Tobake,placeongreasedcookiesheetandbakeat350°Ffor8–10minutes.

ALMONDCAKEWITHBANANA,COCONUT,ANDPINEAPPLEPUREE*Ingredients:2eggs4tablespoonshoney3overripebananas,peeled2¾cupsalmondmeal½teaspoonbakingpowderJuiceof½lemon

1teaspoonvanillaextract2cupschoppedpineapple1banana½cupshreddedcoconut

Directions:Preheat the oven to 350°F.Generously grease a 9-inch round pie pan.Beateggsandhoneyfor10minutesoruntilpaleandfluffy,thenuseaforktomashbananasintothismixture.Addgroundalmondsandbakingpowderandstirwell.Lastly,stirinthelemonjuiceandvanilla.Mixuntilalllumpsaredissolved.Pourintobakingpanandbakefor45minutesoruntilgoldenbrownontheoutsideandforkinsertedinthemiddlecomesoutclean.Removefromtheovenandleaveinpanonawirerackuntilcompletelycooled.While cooling, add chopped pineapple, coconut, and banana toblender and blend until smooth. Once cooled, insert knife around alledgestoloosenthecake.Invertcakequicklyontoaflatplateandeasecakeoutofthepan.Coverwiththepureedmixtureandtopwithfruittomakeaflowerdecoration.

VANILLACAKEIngredients:¾cuporganicbutter(or1cupcoconutoil)3½cupsall-purposegluten-freebakingflour1¼cupshoney4largehormone-freeeggs2teaspoonsvanillaextract1tablespoon+1teaspoonbakingpowder1teaspoonbakingsoda1teaspoonxanthangum1teaspoonsalt

1½cupsalmondmilk

Directions:Preheat oven to 350°F. Lightly oil two 8–9 inch round cake pans anddust with gluten-free flour. Melt butter or coconut oil and beat withhoneyuntilitbecomesfluffy.Lowerthespeedandaddtheeggs,oneatatime,whilebeating.Addvanilla.Inaseparatebowl,sifttogetheralltheremainingdryingredients.Add

half the dry mixture to the wet mixture and beat on low speed untilcombined.Then,addtheremaininghalfofthedryingredientsandbeatonlowspeeduntilsmooth.Divide batter equally between the two prepared pans. Bake in

preheated oven for 35–40minutes or until a fork can be inserted andcomesoutclean.Coolthecakefor20minutesinthepans.Insertaknifearoundtheentireedgetoloosenthecakefromthesidesofthepan.Thenturncakeoverontowireracks,beingverycarefulwheneasingthecakeoutofthepan.Coolcompletelybeforefrosting.Thetwocakelayerscanbe layered on top of each other, with or without frosting or fillingbetweenthelayers.

HONEYVANILLAFROSTINGIngredients:

3eggwhites⅔cuphoneyPinchofsalt½teaspoonxanthangum1teaspoonvanilla

Directions:Put theunbeaten eggwhites, honey, and salt into the top of a doubleboileroverhotwater.Beatwithanelectricbeateronmedium tohighspeed,whileyoubringthewatertoaboil.Asyousprinklethexanthangumintothebowl,continuetobeatfor7minutesoruntil themixture

forms intosoftmounds.Remove fromheat,add thevanilla slowlyandcontinuebeatinguntilfrostingisstiffenoughtoholditsshape.Waitforthefrostingtocoolbeforefrosting.

CHOCOLATE“ICECREAM”ContributedbySarahChoueiryServes2Ingredients:2 organic bananas (cut up and placed in the freezer the nightbefore)

½teaspoonpurecacaopowder3–4tablespoonsnon-dairymilkofyourchoice

Directions:Placethebananas,cacao,andnon-dairymilkinyourblender(youcanalso use a Magic Bullet blender or a food processor). Blend, pushingdownthe ingredientswithabackofaspoon intermittently. If it is toothick,continuetoaddyournon-dairymilk,1tablespoonatatime,untilitbecomescreamyandthick,similartoafrozenyogurtconsistency.

Tip: If you are not a chocolate fan, you can substitute 2–3 frozenstrawberries for the cacao powder and create a strawberry/banana icecream.

I lovesweets,andIamknownforhavingasweettooth.This is one of my favorites, especially when it is a hotday,andisgreatforsoothingacravingforacooldessert.Imaynotbeabletotolerateicecream,butIcaneatthiseverydaywithnoissues.

HEALINGBLUEBERRYGELATINByJordanReasoner,Co-FounderofSCDLifestyleIngredients:

1cupfreshorfrozenblueberries(trystrawberriestoo)3tablespoonsofunflavoredgrass-fedgelatin2tablespoonsoffresh-squeezedlemon(orlime)juice¾cupSCDyoghurt(orcoconutmilkkefir)1cuphotwater

Directions:Blend berries, yogurt, and lemon (or lime) juice and set aside. Heatwater in a pan and slowly melt the gelatin into the water byincorporatingalittlebitatatimeandwhiskingthewaterasyoutemperthegelatintomakesureitmelts.Wait forthegelatin-watermixturetocoolabit (so it isnot scalding)andadd toblendedberrymixtureandstirwell.Pouryoursuper-fooddessertintoacontainerofchoice(a9×9pan

workswell).Letcoolforacouplehoursinthefridgeuntilitsets.Forafancy twist you can cut the finished gelatin into cute shapes with acookiecutter.Forextrasweetness,add1tablespoonoflocalrawhoney.Nowyoucaneatyourdessertandhealyourguttoo.Noguiltandlots

ofhealingpower.Enjoy.

I love eating food that remindsme of being a kid, andJell-O®isoneofthosefunfoodsthattakesmerightbacktomychildhood.Gelatinitselfisoneofthebestfoodswecan eat to heal our gut, which is why we recommendeatingbonebrothsomuch.AccordingtoDr.Siebecker,gelatinisbeneficialforthe

following conditions: “food allergies, dairy indigestion,

colic, bean maldigestion, meat maldigestion, grain maldigestion, hypochlorhydria, hyperacidity(gastroesophageal reflux, gastritis, ulcer, hiatal hernia),inflammatory bowel disease (Crohn’s disease andulcerative colitis), irritable bowel syndrome, leaky gutsyndrome, malnutrition, weight loss, muscle wasting,cancer,osteoporosis,calciumdeficiencyandanemia.”Now if you’re likeme,youcanonly tolerate somuch

bone broth, which is why a nice break in the form ofblueberrygelatinsounds just right!Thanks toour friendAngela frompaleokitchenlab.com for taking the time toshareheramazingrecipe.Beforewedivein,pleasenotethisrecipecallsfordairy

in the form of 24 hour SCDTM yoghurt. I don’t toleratedairywell, and I’vemade similar recipes, removing theyoghurt,anditstilltastesprettyamazing.Sodon’tletoneingredientstopyoufrommakingyourownbatch.

APPLECRISPChrisEllis,fromtheBrattleboroFoodCo-op,servedastheinspirationforthisrecipe.Serves6Ingredients:

6mediumapples,washedandslicedwiththeskinon,removeseeds¼cuphoney¾cupalmonds(groundupinafoodprocessoruntilfine)2cupsoats¼cuphoney½teaspooncinnamon

Directions:Preheat an oven to 350°F.Mix the sliced apples andhoney.Grind thealmondsinafoodprocessoruntilfine,andthenadd2cupsofoatsand¼cuphoney.Continuetoprocessuntilitlookscrumbly.Taketheapple/honeymixandadd½teaspooncinnamonandspoonintoagreasedglasspiepan.Spreadtheoat/almond/honeymixtureoverthetopandbakefor40minutes,oruntilbrown.Servewarmorcold.

GLUTEN-FREEAPPLECRISPServes8Ingredients:1cupoatflour1cupoats1cupbrownsugar1teaspooncinnamon½cupmargarineorbutter,coldanddiced8cupscored,peeled,slicedapples

Directions:Preheat oven to 375°F. Mix the first four ingredients, and cut inmargarinewithaforktoacrumblyconsistency.Placeapplesingreasedbakingdish, then spreadoatmixtureon top.Bake for1hour,oruntilbubblyandcrispy.

CRABAPPLEWALNUTCAKEModifiedfromTheMoosewoodCookbookbyMollieKatzenServes12Ingredients:⅔ cup honey mixed with 2 tablespoons frozen orange juiceconcentrate(or1⅓cupsbrownsugar)

⅓cupcanolaoil

2eggs⅓cupunsweetenedapplesauce1teaspoonvanilla1cupalmondmealflour1cupcoconutflour1teaspoonbakingsoda1teaspooncinnamon½teaspoonnutmeg½teaspoonsalt2cupsapples(CortlandorMacintosh),peeled,cored,andchoppedinto¼”pieces

2½–3cupscranberries½cupchoppedwalnuts(optional)

Directions:Preheat oven to 350°F.Oil a 9 x 13 inch rectangular cake pan. Blendhoneyandorangejuiceconcentratewithamixerathighspeedforabout10 minutes, or until it turns white and opaque. Add oil and mix foranotherminute at high speed. Add eggs, applesauce, and vanilla, andbeatwellagain.Ifusingbrownsugar,creamoilandsugartogetheruntilwellblendedandcreamy.Siftflour,bakingsoda,spices,andsalt.Addtotheliquidmixtureandstiruntilthoroughlycombined.Stirinapples,cranberries,andnuts,andpourintothepan.Bakefor45minutes,oruntiltoothpickinsertedcomesoutclean.

T

CONCLUSION

HE INFORMATION presented in this book is not a definitive guide, nordoes it present a cure for IBD. However, one major equation in

overall success is patient participation, and you hold the key to yourownbestlife.Havingapositiveattitudeiskey!During the path to health, it is imperative to focus on adequate

nutrition, rest, exercise,water, sunshine, anddetoxification,while alsokeepingapositiveattitudeandsettingrealisticexpectationsforyourself.Such ongoing activities and attitudes are the foundations of health.Remember, the goal is to achieve a balance of lifestyle and digestivewellness.Itisdifficulttoactuallyaskforhelp,aseveryonewantstobesuccessful and function independently. One way to ask for help is topracticewithyourfriendsandlovedones. Ifyouarehavingabaddayand feel like youneed to stay by the bathroom, call a friend, or yourspouse, and ask them topickup someginger tea, rice crackers, and amovietodistractyou.Youwillbesurprisedattheresults!

REACHINGOUTAsmentioned above, youwill be pleasantly surprisedwhen you reachouttoothersandaskforhelp.Takebabysteps.Forexample,ifyoudon’tfeel comfortable asking a friend for help, call a church group or a“meals-on-wheels” nonprofit agency, and see if you can get somesupport.Tradewithafriendfromyoursupportgroup,ifyoufindoneinyour area (check the local hospitals for this asmany are beginning toofferIBS/IBDsupportservices),andworkoutabarter.Forexample,youcansay to someone,“Iwillhelpyouonedayaweek,orbeoncall, ifyouhelpme.”TalktoyourrelativesandfriendsandtrytoeducatethemaboutIBS.

Tellthem,honestlyandwithouthidingmuch,howyoufeel(Iknowitishardtotalkaboutdiarrhea,butmostpeoplewillbesympathetic;ifnot,maybetheyshouldmoveoffyourA-listoffriends!).Itisimportantthatpeopleacceptyouforwhoyouare,andthatyoutellthemyoumayneedtheirsupportforthelonghaul,andnotjustforanisolatedmoment.

FOLLOWINGAHEALTHYDIETEatingwellshouldbeatoppriority,nomatterwhatyourfitness level,age,orhealthstatus.Youhavearesponsibilitytoyourbodytomaintaingood health and keep up a stable and beneficial diet. Takingresponsibility for this diet is a daily task, and not necessarily an easyone,butstayingontrackwithyoureatinggoalswillleadtotheoverallhealthyoudeserve.Alwayspayattentiontoyournutritionplananddoeverythinginyourpowertostayasclosetoitaspossible.Keepinmindthattherewillbedayswhenyouwillveeroffcourse—thisisunderstandable.Changingyoureatinghabitsisabigadjustment;breaking these habits may mean straying from many years’ worth ofculturalandfamilyhabits.Berealisticandhonestwithyourself;acceptthatthisisaprocessandthatchangewon’thappenovernight.Astrongwillisamust;nochangewilloccurunlessyoucommityourselftoseeingit happen.By stayingoptimistic andon-trackwith yourdietaryneeds,thistransitionalprocesswillbeeasier.Maintainingahealthydietisnotabouteatingeverythingyoulike,anditmay require sacrificing some of your less-healthy favorites. Healthyeatingisaboutprovidingyourbodywiththefoodsitneeds.Itisabouteating the right amount of calories per day, considering your dailyactivities.Itisabouthelpingyourselfinthelongrunbyeatingthefoodsandadaptingtothehabitsthatwillkeepyoulivelyandpain-free.Eatinghealthy isalsoaboutmeal rituals.Thatmeanshaving regularmeals at the same times everyday.Especially for those suffering fromIBSsymptoms,scheduledeatingtimescanbeextremelybeneficial.Itisrecommendedthatyoueatsmaller,morefrequentmealsthroughoutthedayinsteadofthreeorfourlargemeals.Youcandecidewhatworksforyouindividually—inmanyculturesitiscustomarytowalkafterameal,whichservesasanaidtodigestion!Makesuretoalwayslistentoyour

body, acknowledgeyour symptoms, and create the appropriate changethatwillallowyourdigestivesystemtofunctionmoreregularly.Remember that eating should also be a pleasant experience, andeating well doesn’t have to be a daunting task. Fresh fruits andvegetables aswell as lean, locally raised, and organicmeats (orwild-caught and sustainably harvested fish), when eaten plain or in adeliciousrecipe,canbrightenyourday.

FOLLOWINGYOUROWNPATHTOHEALTHInthelastfewyears,Ibegantogrowsomeofmyownvegetablesinmysmall, raised-bed gardens, and I joined a local Community SupportAgriculture(CSA)farmsharetoaugmentmyvegetablesupplyandhelpfeedmyfamily.Thissharewasaround$350peryear,andincludedfreshfarmeggs—quitereasonableI thinkcomparedtobuyingorganicat thesupermarket. There is a noticeable growth in farmer’s markets andorganic gardens and composting centers, like Grow NYC, are seeingunprecedentedgrowth.Clearly,weareonahealthpathasanationwithMichelle Obama and concerned doctors and health-care practitionersdoing their share; however, it is the small and dedicated cadre ofpatients with Crohn’s or colitis, or gluten sensitivity, who are reallyleadingtheway.Wearedemandingandreceivingdataondietstudiestoaid in healing, empowering each other to live life to the fullest, andraisingfundsthroughorganizationslikeCCFA.orgforresearch.I am fortunate to have worked with a naturopathic doctor, whoprescribedmanyherbs, liketurmeric, tohelpmekeepinflammationinthesmallintestineatalowlevel.Thenextphasewasformetoplanandgrow my own herbs at home—there is nothing more satisfying thangrowingfreshherbs—thefreshsmellinthekitchenisenoughtopleaseeven those olfactory-challenged among us! My vegetable garden isestablishedandexpanding,andmyherbgardenisgoinginthissummer.Even the garlic cloves I planted last fall are coming up in a neat rowwithnoneedtoreplantannuallyfromnowon—Iwillalwayshavefreshgarlic. I recentlyate freshasparagusoutofmygarden,and the tendersteamedshootsmeltedinmymouth.This new lifestyle is giving me strength and vitality. It is not for

everyone—and I always tell people youmust proceed with a doctor’sadvice because Crohn’s, ulcerative colitis, and the other autoimmunediseaseofthelargeintestinecanbeserious,evenfatal, ifnotmanagedcorrectly. SinceCrohn’s is persistent, and reputedly cannot be cured, Ineeded to work with a naturopathic physician, along with mygastroenterologist. This combination of Western medicine and Easternmedicine,alongwithamoreholisticlivingapproachandastrongfocusonnutritionhasworkedwellformanypeoplewithIBD,andcanalsobeseenasawaytoactuallypreventdiseaseslikeCrohn’sandcolitisfromspreading.Armedwiththeknowledgegiveninthisbook,alongwiththemeal planning guide and a wide assortment of delicious IBD-friendlyrecipes, you nowhave everything you need to regain your health andstartlivinglifetothefullest!

RESOURCES

ONLINERESOURCES

AFamilyHealingCenterwww.afamilyhealingcenter.comDrs.JasonandJessicaBlack’sfull-serviceNaturopathicclinic.

ABCHomeopathywww.abchomeopathy.comGreat site to learn about homeopathy that also helps you chooseremediesonyourownifyouwantlearnmore.

AmericanAssociationofNaturopathicPhysicianswww.naturopathic.orgNational organization of naturopathic physicians; offers some usefulinformation.

AzureStandardwww.azurestandard.comThis is a sitewhereyou canordermanynatural itemsat a lesser costthanbuyinginthestore.Itdoeshaveaminimumorder,butyoucanjoinotherswhocollectivelymakeorderstogetherinyourarea.

BastyrUniversitywww.bastyr.eduNaturopathicmedicalschoollocatedinSeattle,Washington.

TheCenterforFoodSafety:TheTrueFoodNetworkwww.truefoodnow.orgA resource on current eating trends and how to have healthier diethabits.

CentersforDiseaseControlandPreventionwww.cdc.govThis isa site thatwillhelpyou learnmoreaboutdiseases,prevalence,acutediseaseoutbreaks,vaccinations,andmuchmore.

TheChopraCenterwww.chopra.comAsiteforlearninghowtobalancethemind,body,andspirit.

EnvironmentalProtectionAgencywww.epa.govGreat site offering current environmental protection advice relating tofoods, environmental concerns, and much more. Their mission is toprotecthumanhealthandtheenvironment.

EnvironmentalWorkingGroupwww.ewg.orgWonderfulsiteonenvironmentaltoxinsandhowtheyarepresentinoursurroundings,andwhattodotolimitexposure.

MayoClinicwww.mayoclinic.comAsitetolearnmoreaboutvariousconditionsandthecurrentallopathicapproachtothoseconditions.

NationalCollegeofNaturalMedicinewww.ncnm.eduNaturopathicmedicalschoollocatedinPortland,Oregon.

NationalLibraryofMedicinewww.nlm.nih.gov

OregonAssociationofNaturopathicPhysicianswww.oanp.orgStateorganizationinOregonfornaturopathicphysicians.

RESOURCESSPECIFICALLYFORDIGESTIVEDISEASES

AustraliaCrohn’s&ColitisAssociationwww.acca.net.au

CaringBridgewww.caringbridge.orgFree, personalized websites that connect family and friends during aseriousillness.Visitwww.caringbridge.org/visit/dedecummingstoviewDede’spersonalizedsiteasanexampleandreadmoreaboutherpersonaljourney.

TheCrohn’s&ColitisFoundationofAmericawww.ccfa.orgAnonprofit,volunteer-drivenorganizationdedicatedtofindingthecureforCrohn’sdiseaseandulcerativecolitis.

Crohn’s&ColitisFoundationofCanadawww.ccfc.ca

Crohn’sJourneyFoundationwww.thecrohnsjourneyfoundation.orgCrohn’s Journey Foundation is a nonprofit run for and by individualswith inflammatory bowel disease (IBD). They provide education andsupporttopeoplewithCrohn’sdiseaseandulcerativecolitis.

HealingWell.comwww.healingwell.comSocial network and support community. You’ll find information,resources,andsupport,plusfullaccesstotheforumsandchatrooms.

IrritableBowelSyndromeHealthCenterwww.webmd.com/ibs/default.htm

NationalDigestiveDiseasesInformationClearinghousedigestive.niddk.nih.gov/index.htm

TeenswithCrohn’sDiseasewww.ccfa.org/resources/teen-guide.html

NUTRITIONRESOURCES

ThePaleoMomwww.thepaleomom.com

AgainstAllGrainwww.againstallgrain.com

IntegrativeBellyHealthwww.integrativebellyhealth.com

AIP(AutoimmuneProtocol)Lifestyle:Recipesaiplifestyle.com/recipe/

NomNomPaleonomnompaleo.com

Crohn’sJourneyFoundation:Recipswww.thecrohnsjourneyfoundation.org/recipes/

SpecificCarbohydrateRecipeswww.scdrecipe.com

TheSpecificCarbohydrateDietLifestylewww.SCDLifestyle.com

HELPFULBOOKSANDDVDS

AndersenWayneScott,DrA’sHabitsofHealth:ThePathtoPermanentWeightControlandOptimalHealth,HabitsofHealthPress,2009.

Dr. Andersen’s book has so much useful information about diet andlifestyle support, plus he has an informative website and e-mailsnewsletterswithuseful,weeklytips(forexample,getupfromyourdeskandstretch,drinkwater,etc.).

Black,JessicaK.,N.D.,TheAnti-InflammationDietandRecipeBook:ProtectYourselfandYourFamilyfromHeartDisease,Arthritis,Diabetes,Allergies,andMore,HunterHouse,2006.

Thisbookoffersexcellentrecipesthatarecompletelyhypoallergenicandanti-inflammatory.

Cumings,DedeandJessicaBlack,N.D.,LivingWithCrohn’s&Colitis.AComprehensiveNaturopathicGuideforCompleteDigestiveWellness,HatherleighPress2010.

Thisbookoffersexcellentrecipesthatarecompletelyhypoallergenicandanti-inflammatory.

D’Adamo,PeterandCatherineWhitney,EatRightforYourType,Putnam,1996.

For individuals who do not know what they are intolerant to, or forthoseextrasensitiveindividualswhoseemtoreacttooddfoodsthatarenot termed, “inflammatory,” other diets might be an option. The EatRight for Your Type Diet was developed by Dr. Peter D’Adamo. Hescientifically and elegantly describes how certain foods are bettertolerated or more aggravating for an individual depending on thatperson’sbloodtype.Hefurtherdiscussesparticularfoodsthatmaybeabenefit for some blood types, but can be hindering for others. Hedescribesfoods,typesofexercises,andevencondimentsandseasoningsthataremoreappropriateforindividualsbasedontheirbloodtype.

Eden,Donna,EnergyMedicine:BalancingYourBody’sEnergiesforOptimal

Health,Joy,andVitality,Tarcher,2008.This is such an excellent book, and it can offer many ideas on dailytappingroutinestoincreasetheflowofenergyinthebodyandhelptomakehealingpossible.

Fallon,Sally,NourishingTraditions:TheCookbookthatChallengesPoliticallyCorrectNutritionandtheDietDictocrats,NewTrendsPublishing,1999.

Thisisacookbookandanexcellentresourceifyouwanttolearnhowtobeginmakingmorehomemadefermentedfoods.

Gates,DonnaandLindaSchatz,TheBodyEcologyDiet:RecoveringYourHealthandRebuildingYourImmunity,BodyEcology,2006.

This book discusses increasing gastrointestinal resistance and overallhealthbytheuseofprobiotics.

Gershon,MichaelD.,SecondBrain:TheScientificBasisofGutInstinctandaGroundbreakingNewUnderstanding:ofNervousDisordersoftheStomachandIntestine,Harper-Collins,1998.

Abookthatexplorestheentericnervoussystem,otherwiseknownasthebrainofthegut,sometimeswithhumor.

Gottschall,ElaineGloria,BreakingtheViciousCycle:IntestinalHealthThroughDiet,KirktonPress,1994.

Investigates the link between food and such intestinal disorders asCrohn’s disease, ulcerative colitis, diverticulitis, celiac disease, cysticfibrosis,andchronicdiarrhea.

Kamm,LauraAlden,IntuitiveWellness:UsingYourBody’sInnerWisdomtoHeal,AtriaBooks/BeyondWords,2006.

LauraAldenKammenduredherownpersonalhealthjourneyandcameoutonthe“otherside,”assherelatesinherremarkablememoir.

Kinderlehrer,Jane,ConfessionsofaSneakyOrganicCookor,HowtoMakeYourFamilyHealthyWhenThey’reNotLooking!,NewAmericanLibrary,1972.

Thisisanolderbookbuthassomanygoodideasinit.Usuallyyoucanfindoneusedonlineforaveryinexpensiveprice.

Lair,Cythia,FeedingtheWholeFamily:CookingwithWholeFoods,SasquatchBooks,2008.Thisisafunbookthatgivesmanyideasonquickmealsforthefamily.

Remen,RachelNaomi,M.D.,KitchenTableWisdom:StoriesthatHeal,RiverheadTradeBooks,1997.Remenisoneofagrowingnumberofphysiciansexploringthespiritualdimensionofthehealingarts.

Santorelli,Saki,HealThySelf:LessonsonMindfulnessinMedicine,ThreeRiversPress,2000.Santorelli, director of the Stress Reduction Clinic at the University ofMassachusettsMedicalCenter,doesawonderfuljobwiththisbook,anditisoneofDede’sfavoritesforaidingherrecovery.Santorelliguidesthereader through the process of learning to listen to our bodies, andbringingmindfulness into our lives.Most of the patients in the StressReduction Clinic have nevermeditated, or been involved in groups oralternative therapies, sohiswork,and thatof theclinic’s founder, JonKabat-Zinn,ishighlyregardedandamodelofsuccess.

Scala,James,TheNewEatingRightforaBadGut:TheCompleteNutritionalGuidetoIleitis,Colitis,Crohn’sDisease,andInflammatoryBowelDisease,Plume,2000.Dr. Scala’s book was one of Dede’s first purchases at her local usedbookstoreafterdiagnosis.Hisadviceandstep-by-stepdietaryguidelinesareenhancedbyhisclearandconciseeducationineatingahealthydiet.Agreatcomplementtoalearninglibrary.

Straus,MarthaB.,No-TalkTherapyforChildrenandAdolescents,W.W.Norton,1999.Straus opens for readers a huge grab bag of gimmicks, gadgets, andgames from which to draw resources appropriate to every no-talkoccasion.Thisbookwillbeuseful forparentsorcaregiversofyounger

IBDpatientswhostrugglewithalackoflanguagewithwhichtoexpresstheiremotions.

Weil,Andrew,8WeekstoOptimumHealth:AProvenProgramfortakingFullAdvantageofYourBody’sNaturalHealingPower,BallantineBooks,2007.Dr. Weil is one of our “health gurus” and, again, a great book andwebsiteresource.

Yee,Rodney.A.M.andP.M.Yoga.DVD.Director:SteveAdams.Rating:NR(notrated.)Yee,Rodney.MovingTowardBalance:8weeksofYogawithRodneyYee,RodaleBooks,2004.Rodney isDede’s “yogaguru”andarguablyoneof themost importantinfluences on her improved overall health. Together with his wife,Colleen,heteachesyogaonLongIslandat“YogaShanti”studio.Rodneycontinues tobe supportiveof themind/bodyconnection inhealthandwell-being, offering encouragement to the authors, as well as to hismanystudents.Hiswebsite:www.yeeyoga.com.

G

GARDENING

ARDENINGISNOTFOREVERYONE,butyouneverwillknowunlessyoutryit.Myadviceistostartsmall.Ihopethissectioninspiresyoutolook

atyourownbackyard,patio,rooftop,orsunnywindowbox,andconsideragarden.Since Ihaveeliminatedgrainsanddairy frommydiet, I eatmostly fruits, veggies, nuts, and animal protein (eggs, chicken, andoccasional fish).Summer is thebest timetodo thisdiet:organic fruitsandveggiesarereadilyavailable,andmeatthatislocal,antibiotic-free,and grass-fed is plentiful. I plan onputtingup andpreserving a lot ofextra produce at the end of the growing season, so I can continuesummer’sbounty frommy freezer (andcanning room)during the coldVermontwinter.Growingyourownfoodisanotherwaytoreducestressandgetphysicallyfit—gardeningisgoodforupperbodystrength!HereIwilloutlinesomeofthebasicsforgettingstarted,andremember,ifyouliveinacity,youcandoacommunitygarden,orevenstartbygrowingherbsandtomatoplantsincontainers.

PickaSite• Look for a site thatmeets your garden’s purpose and goals.Whenchoosing the potential garden site, keep in mind severalconsiderations,including:

•Light:Atleast6hoursofdirectsundaily.•Drainage:Littletonostandingwaterafterheavyrains.•Slope:Aslevelaspossible.•Exposure:Protectedfromhighwinds;Avoidlow-lyingfrostpockets.• Surroundingvegetation: Few trees; Lookout forproblematicplants(i.e.poisonivy,stingingnettles).

• Soil: Test the soil for heavy metals and other contaminants. Mostregional agricultural extension universities provide services for soiltesting

•Water:Ideallyaclosewatersourceshouldbeavailable.• Safety: Ifdigging,makesurenot todigonautility line;Call“811”BeforeYouDig.

• Accessibility: Location and layout of site should be suitable for thegardenerandforbringingmaterialsontothesite.

• Size: Space large enough for the number of potential gardeners,garden infrastructure, a diversity of garden activities, and room forgrowth.

HowtoBuildaRaisedBedThe instructions provided below are just one way to build a raisedgardenbed.Manyotherdesignshaveprovensuccessful.If4in.x4in.timbersarehardtocomeby,tryusing2in.x8in.boardsorothersizesthatmay loweryourcost. Ifyouareusing thinnerboardsyoucanuselongscrewsratherthantimberties,whichcanbelessexpensive.Depending on your garden needs, youmay also want to consider ashorterorhigherraisedbeddesign. Intermsofwoodused,hemlockisoften used in New England for its longevity, decent price, andavailability.Cedarandwood/plasticcompositearealsooptions,buycanbeprohibitivelyexpensive.Mostimportantly,donotusepressuretreatedwoodifyouareusingthebedsforfoodgardens.

Supplies:

•Circularsawandaccompanyingsafetyequipment•Square(tool)•Level•Measuringtape•Pencil

•Shovels•Hammer•Scissors•Wheelbarroworbuckets

Twelve8-foot4”x4”timbersareneededtoassemblea4-layer,4ft.x8ft.raisedbed.Thelumberwillbestackedandeachlayerwilloverlapthelayerbelowitatthecorners.Herearethefourdifferentmeasurementstoprepare:

• First, trimall timbers to themaximumpossible common length, astheymaynotallbeexactly8feet.Setasidefourboards.Thesewillbeusedforthesidesoflayers1and3.

• Measure thewidthofa timber (as itmaynotbeexactly4 inches).Doublethiswidthandsubtractfromthelengthofthetimberscutinstep 1. Thiswill be the length to cut the four timbers used for thesidesoflayers2and4.

•Theendpiecesoflayers2and4aremadebycuttingtwotimbersinhalf.

•Subtractthedoubledtimberwidthfromthelengthoftheendpiecesoflayers2and4.Thiswillbethelengthtocutthetwoboardsusedfortheendsoflayers1and3.

The first layer is themost importantasallother layersarebuilton it.The raised bed box will be sturdiest if the first layer is dug into theground.Useasquareandleveltoensurethatthefirstlayerisassquareaspossible.Iftheareaundertheraisedbedisgrass,thesodcanbestrippedandcomposted.Ifthesoilunderneaththeraisedbedisdeterminedbyasoiltest to have contaminants and/or heavy metals, a layer of landscapefabriccanbeputunderthebedasasemi-permeablebarrierthatexcesswater in thebedcanseep through.Whenconstructing the frame,eachlayerisnailedtothelayerbelowitusinglarge6-inchgalvanizedtimberties,spacedevery16inches.Youcanalsouse4-inchgalvanizedscrewsandadrilltonailtheboardstoacornerpost.The final step is to fill the raised bedswith a topsoil/compostmix.

Startingagarden thisway takes a lot of timeandabit of an expenseinitially,but itshouldlast foryearsandproducearelativelyweed-freegardenbed.

COMPOSTASMULCHThe forest floor is a natural composting system in which leaves aremulch on the soil surface, and then gradually decompose, recyclingnutrientsandconditioningthesoil.Likewise,yarddebrissuchasleaves,grass clippings, or shredded branches can be used as mulch in thelandscape and allowed to compost on the soil surface. Over time, themulchwillcompostinplace.Finished or unfinished compost can be applied as a mulch 3 to 4

inches thickon the soil surface.Donot incorporate into the soil.Keepcompostmulch2to3inchesawayfromplantstems.Nutrientswillfilterinto soil,without robbingnitrogen from the root zone.Compost offerssimilar benefits to regularmulch: soilmoisture retention, insulationofsoil from extreme temperatures, soil breakdown to provide nutrients,andorganicmatterforsoilstructure.Onedisadvantagetousingcompostasmulchisthatitwillnotactasabarriertoweedgrowth,butinfactwill promote weed growth if not covered with a standard mulchmaterial.Compostormulchshouldbereappliedyearlytoreplenishthedecomposinglayer.

COMPOSTASPOTTINGMIXCompost can be used as an excellent potting soil for your containernursery.Compost offers goodwater retentionqualities and somebasicnutrients.However,gardenersshoulduseonlyfullydecomposed(called“finished”)compostasapottingmix.Containergrownplantsneedapottingsoilthatretainsmoisture,butis

well drained. Most gardening enthusiasts blend compost with coarsesand,perlite,vermiculite,etc.tomakeoptimalplantingmedia.Ifyourcompoststillhaslargechunksinit,butisotherwisefinished,

youmaywanttoscreenthecompostthrougha½-inchscreentoremoveun-decomposedmaterial that could rob nitrogen from the plant roots.

Leavingsomecoarseorbulkymaterial in themixwillhelpmaintainawell-drainedplantingmedia.

*Note:Asimpleroptionistocutallthetimberstothemaximumpossiblecommonlength,thencutfourtimbersinhalffortheendsandfollowthestackingprocessasoutlinedbelow.Thebedwillendupslightlylargerthan4ft.x8ft.

ABOUTTHECONTRIBUTORS

SARAHCHOUEIRY’SSTORY

Each time before I begin my daily meditation, I ask myself threequestions:

1.WhoamI?2.Whatismypurpose?3.WhatdoIwant?

WhoamI?My answer is, simply, “I am Sarah Choueiry—a daughter, wife, andfriendtomany.I’manadvocate,alover,andawomanonajourney.”Ihave to be honest and admit that it wasn’t easy finding the claritynecessarytoanswerthatquestion.Ittookmealongtimetorealizethatbeinga “sick”person—a“Crohnie”—isapartofwho I ambut itdoes

notdefineme.WhatIrepresentislove,hope,andtruth—notillnessandtheangerandfrustrationthatinitiallycamewithit.Iamsomeonewhohopestoinspireotherstoexplorealternativewaystofindhealing;andinthisbook,Isharemyphilosophywithdiet,whichisonlyonepartinmyjourneytohealth.

Whatismypurpose?Ihavededicatedmylifetoachievingandspreadinggoodhealththroughlove,compassionandeducation. I love tocook,go toyoga,bondwithgoodfriends,spendtimewithmyfamilyandcontinuetoeducatemyselfonthingsthatcanbettermyhealth.I am a speech and language pathologist, and as of two years ago, aproudfounderofthenon-profit,TheCrohn’sJourneyFoundation.Iwasdiagnosed with an inflammatory bowel disease (IBD) called Crohn’sdiseaseattheageoftwelve.BecauseIwassoyoung,Ididn’tunderstandthe struggles I would face for years to come—and I had no idea howimportantmyjourneywouldbecometomyselfandothers.I created The Crohn’s Journey Foundation to not only share myjourney,buttoeducatepatientsandcaregiverswhoarestrugglingwiththe devastating effects of Crohn’s disease and ulcerative colitis. Thefoundation helps thosewith IBD find healing peace through a healthybalanceofEasternandWesternmedicine.Icontinuetostrivetogrowandsharemyjourneywithothers,hopingto inspire, motivate and bring light to many diagnosed with Crohn’sdiseaseandulcerativecolitis.

WhatdoIwant?Thisisthesimplestanswerandprettyself-explanatory.Iwanthappiness,health,success,andlove.Youcannevergowrongifyouhaveallfourinyourlife!

Wheredoescookingfitin?Now that you know a little about my background, let’s get back to

cooking!Myphilosophywithcookingisquitesimilartomyphilosophyinlife:•Keepthingssimplewithminimalstress•Havefun!•Surroundyourselfwithhigh-qualitypeople• Avoidall things that cause inflammation (e.g. stress, foods,people,jobs,etc.)

Thisisnoteasytodoattimes,andistrulyajourney—oneIwasblessedtohavebeengiven,becausewithoutCrohn’s, Idonot think the sweetwould be as sweet and the gratitude I have developed for life asabundant.

DEDECUMMINGS’STORY

Who am I? Crohn’s patient, mother, hiker, author. I have Crohn’sdisease, which is a disease of the small intestine and is not curable,according to theWestern medicine world. I surprised my doctor, andhave had seven years of clinical remission after a bowel resection in2006. These last seven years have been filled with hope and health,thoughattimesitcanbeeasytofallintodespairwhenthedoctorstellyouthatyourdiseasehasgonefromnonexistentto“severe.”Rather than saying “Woe isme,” and spending time feeling sad and

useless(Ididalotofthat,believeme),Idecidedtotakeaction,andtrytolivebythewordsoftheDalaiLama:

“Scientists say thatahealthymind isamajor factor forahealthybody. If you’re serious about your health, think and take mostconcernforyourpeaceofmind.That’svery,veryimportant.”

In following those wise words, I am now on my way to health—myprimarygoalhasbeentostayfocusedandtakecareofmybody:betterfood,sleep,stressrelief,education,awareness,teambuilding,satisfyingwork,makingmoneyenoughto liveon,givingbacktomycommunityand the world, and working for peace, justice, and environmentalsustainability.OurIBDcommunityisgrowing,whichisasadfact.AccordingtotheCDC,Crohn’sdiseaseandulcerativecolitisareontheriseexponentiallyaccross the board in the United States and in the developed world.Slowing down our lives, taking time to learn about our bodies, ourmindsandourspirits, iskey tooverallhealthandwell-being,notsureforourselves,butforourplanet.

NOTESFROMYOURDOCTOR/GICLINIC

NOTESFROMYOURDOCTOR/NATUROPATH

NOTES/SHOPPINGLIST/SUPPLEMENTS