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Zucchini Fritters with Salmon
Ingredients;
Fritters;
- 500gms grated zucchini (about 2 large or 3 medium sized zucchini)
- 1/2 onion chopped finely (can use spring onions or chives instead)
- 1/3 – 1/2 cup grated parmesan (depending on how wet the mix is)
- 2 – 3 x eggs (depending on the size)
- 3 x cloves of garlic
- S & P to taste (you shouldn’t need much salt as the parmesan is salty)
- Butter or rice bran oil for frying
Salmon;
- Slices of smoked salmon or a cooked piece of salmon fillet with a dollop of sour cream and a sprig of dill.
Method;
- Squeeze out as much water from the grated zucchini as you can. I use a clean chux cloth, or a clean teatowel works too.
- Sprinkle the squeezed grated zucchini with salt; leave to sit for 30 minutes to release additional water and then squeeze as much water out as possible.
- Mix Parmesan cheese, eggs, green onions, garlic, basil, and S & P in a bowl; add zucchini. Stir to combine.
4. Heat butter and olive oil in a frying pan over medium heat. Form golf ball-sized zucchini patties and place in hot frying pan. Flatten with a spatula and fry until browned, 2 to 3 minutes per side.
5. Place the slices of smoked salmon or salmon fillet on top of fritters and add a dollop of sour cream and a sprig of dill.
Also nice with a tahini & yoghurt dressing.
Diet for Blood Type O
Foods that are MOST BENEFICIAL to blood type O’s are;
Meats and other Animal Products;
The O blood type are able to tolerate the most amount of meat of all the bloood types.
Beef, buffalo, lamb, mutton, offal such as heart and liver, veal and venison. The more stressful your life and job or the more demanding your exercise program, the better quality protein you should eat, particularly grass-fed organic.
Eggs (unless of indigenous African descent)
Seafood;
Cod, herring, mackerel, Rainbow trout, Red snapper, Salmon, Sardine, Snapper, Sole, White perch, Whitefish, Yellow perch
Dairy;
None!!
Vegetables;
Kale, collard greens, romaine lettuce, broccoli, spinach and silverbeet (These vegetables help blood clot, Type Os lack several clotting fractors and need vitamin K to assist in the process)
Artichoke (domestic and Jerusalem), Beet leaves, capsicums (especially red), chicory, dandelion, garlic, horseradish, kohlrabi, leeks, okra, onions, parsley, parsnips, sweet potatoes, pumpkin, seaweed and turnips.
Fruits;
Plums, prunes and figs. All dark red, blue and purple fruits, such as plums and blueberries, tend to cause an alkaline reaction the digestive tract, and therefore balance the high acidity of the Type Os digestive tract to reduce ulcers and irritations of the stomach lining.
Oils;
Olive oil, flaxseed oil
Nuts;
Pumpkin seeds, and walnuts
Grains;
None!!
Bread;
Essene bread, and Ezekiel bread
Beans;
Adzuki beans, Pinto beans and Black-eyed peas
Spices;
Dulse, Kelp (bladderwrack) and other seaweeds and iodized salt as they are rich sources of iodine which is necessary to regulate the thyroid gland)
Parsley, curry, cayenne pepper as they sooth the digestive tracts of O’s.
Carob, black or white pepper and turmeric.
Beverages;
Plain soda water
Foods that are allowed, but not necessarily helpful to O’s;
Meat;
Any meat except for those listed as not allowed (Type Os can efficiently digest and metabolize meats)
Seafood;
All kinds except those listed as not allowed. Cold-water fish are particularly good for Type Os. Many seafoods are also excellent sources of iodine, which regulates the thyroid function.
Dairy;
Butter, farmer, feta, mozzarella, goat cheese and soy milk.
O blood types should severely restrict the use of dairy products and eggs.
Vegetables;
All kinds, including tomatoes, (tomatoes agglutinate all other blood types), except those listed as not allowed
Fruits;
Grapefruit, most berries
All kinds except those listed as not allowed .
Fruits are not only an important source of fiber, minerals and vitamins, but they can be an excellent alternative to bread and pasta for Type Os.
Oils;
Canola oil, sesame oil (Type Os respond well to oils)
Nuts;
All kinds except those listed as not allowed. These foods should in no way take the place of high-protein meats, for O’s and as they are high in fat they may cause a problem if you are overweight.
Grains;
Amaranth, barley, buckwheat, rice, kamut, kasha, millet, rye, spelt
Condiments;
Chocolate, honey, cocao
Beverages;
Wine
Foods that are NOT allowed,
Meat;
Bacon, Ham, Goose, Pork
Seafood;
Barracuda, pickled herring, smoked salmon, caviar, octopus and squid.
Dairy;
All other dairy products and yoghurts
O blood types should severely restrict the use of dairy products and eggs.
Vegetables;
Goitrogens, such as the Brassica family; Cabbage, Brussel sprouts, cauliflower, mustard greens, particularly when raw, as they inhibit thyroid function.
Alfalfa sprouts, Shiitake mushrooms and domestic mushrooms, fermented olives as they may aggravate the gut lining and are prone to mould which might aggravate hypersensitivity issues in an O.
Nightshade family, including; eggplant and potatoes as they may cause arthritic conditions in an O.
Corn, as it may affect the production of insulin, leading to obesity and diabetes in an O
Avocadoes and leeks.
Fruits;
Melons including rockmelon and honeydew as they have high mould counts which may aggravate allergies in the hypersensitive O type.
Oranges, mandarines, tangerines, strawberries, kiwis, lychees, blackberries and rhubarb as they may cause acidity in the already pro-acid stomach of an O.
Coconut and coconut containing products as O’s are extrememly sensitive to this fruit.
Oils;
Corn oil, peanut oil, cottonseed oil, coconut oil and safflower oil
Nuts;
Brazil, Cashew, Chestnuts, Peanuts and Peanut butter,
Pistachio, Poppy seeds, Sunflower
Grains;
All wheat products including; bulgur, durum, sprouted, white and whole-wheat, germ and bran, farina, couscous, seven-grains, spelt, or any products such as gluten flour, semolina, bread, pasta and noodles made with these grain products as O types don’t tolerate whole wheat products at all.
Corn, and corn flour, oat, oatbran and oat flour.
Bread;
Bagels, Wheat, Corn muffins, English muffins, High-protein bread, Multigrain bread, Oat bran muffins, Pumpernickel, Sprouted wheat bread, Wheat bran muffins, Whole wheat
bread, spelt or kamut.
Cereals;
Cornflakes, Cornmeal, Cream of wheat, Mixed grain, Oat bran, Oatmeal, Wheat
bran, Wheat germ, Shredded Wheat, Weetbix, Vitabrits
Beans;
Kidney beans, Navy beans, Lentils
Spices;
Black and white pepper, vinegar, capers, cinnamon, cornstarch, corn syrup, nutmeg, vanilla as they irritate the lining of the O gut.
Condiments;
Tomato sauce (Ketchup), pickles, mayonnaise, relish
Beverages;
Beer, coffee, distilled liquor, black tea
Diet for Blood Type B
Foods that are MOST BENEFICIAL to blood type B’s are;
Meats and other Animal Products;
Lamb, mutton, venison, rabbit, eggs (as these may help to boost the immune system)
Seafood;
Deep ocean and white fish such as; Mackerel, Monkfish, Orange Roughy, Red Snapper, Rainbow Trout, Salmon, Sardines, Sea Trout, Tuna
Dairy;
Cottage cheese, Fetta, Tasty cheese, Camembert, Brie, Goats cheese and milk, Kefir, Mozzarella, Ricotta, Milk, Yoghurt
Type B is the only blood type that can fully enjoy a variety of dairy foods. That’s because the primary sugar in the Type B antigen is D-galactosamine, which is the same sugar present in milk. However, if lactose intolerance is an issue, this does not apply, you will still be unable to digest dairy.
Vegetables;
Green leafy vegetables (These vegetables contain magnesium, which is an important antiviral agent to help Type Bs fight off viruses and autoimmune diseases). Beetroot and beetroot tops, broccoli, Brussel sprouts, cabbage, capsicum, carrots, cauliflower, eggplant, kale, Lima beans, Shiitake mushroom, mustard greens, parsley, parsnips,
Jalapeno peppers and Sweet potatoes are also all beneficial for a B blood type.
Fruits;
Pineapples, pawpaw and papaya, as they contain enzymes that help Type Bs to digest their food more easily.
Also beneficial are; Bananas, cranberries, grapes and plums
Oils;
Olive
Nuts;
Walnuts
Grains;
Millet, Oatmeal, and Oat Bran flour, Puffed Rice, Rice and Rice flour, Spelt
Bread;
Brown rice bread, Essene bread, Millet and Rice Cakes
Spices;
Warming spices such as; Ginger, horseradish, curry and cayenne pepper
Beverages;
Ginger, peppermint, raspberry leaf, rose hips, sage, green teas (Generally Bs don’t gain huge benefits from most herbal teas.)
Ginseng (as it is seems to have a positive effect on the nervous system.)
Liquorice (as it has antiviral properties.)
Foods that are allowed, but not necessarily helpful to B’s;
Meat;
Beef, pheasant, turkey and veal
Seafood;
All kinds except those listed as not allowed
Dairy;
All kinds except those listed as not allowed
Vegetables;
All kinds except those listed as not allowed
Fruits;
All kinds except those listed as not allowed
Oils;
All kinds except those listed as not allowed
Nuts;
All kinds except those listed as not allowed. (Most nuts and seeds are not advisable for Type Bs. They contain lectins that interfere with Type B insulin production)
Grains;
All kinds except those listed as not allowed
Bread;
Gluten Free (unless it contains corn)
Spices;
All kinds except those listed as not allowed
Foods that are NOT allowed,
Meat;
Chicken, cornish hens, duck, goose, partridge, quail, pork
Chicken, and to some degree the other meats, contains a Blood Type B agglutinating lectin in its muscle tissue, which attack the bloodstream and potentially lead to strokes and immune disorders. It can also be a problem for those wanting to lose weight.
Seafood;
All shellfish (crab, shrimp, lobster, mussels, oysters, crayfish, clam, etc), anchovy, barracuda, beluga, eel, frog, lox, octopus, sea bass, snail, striped bass, turtle, yellowtail These seafood are poorly digested by Type Bs and contain lectins that are disruptive and may cause stress to the Type B system.
Dairy;
Blue cheese, Ice cream, cheese sticks or processed cheese.
Vegetables;
Tomatoes as they contain a lectin that irritates the stomach lining of B’ bpos.
Corn as it contains insulin- and metabolism-disrupting lectins for B’s
Olives as the mould in olives may trigger an allergic reaction.
Artichoke, avocado, corn, pumpkin, radishes, sprouts, tempeh, tofu,
Fruits;
Coconuts, persimmons, pomegranates, prickly pear, rhubarb, starfruit as they may interfere with your digestive system.
Oils;
Canola, corn, cottonseed, peanut, safflower, sesame, sunflower (The oils not allowed contain lectins that are damaging to the Type B digestive tract.)
Nuts;
Cashew, Hazelnut, Pinenut, Pistachio, Peanuts (including peanut butter), Poppy seeds,
Pumpkin seeds, Sesame seeds and sesame paste (tahini), Sunflower seeds
Grains;
Wheat of all kinds; bran, bulgur, durum, whole wheat, white, shredded wheat, cream of wheat or any products such as flour, bread, pasta and noodles made with these grain products. This is because wheat reduces insulin efficiency and failure to stimulate fat “burning” in B types.
Rye and any products such as flour, bread and noodles made with these grain products Rye contains a lectin that settles in the vascular system causing blood disorders and potentially strokes.
Buckwheat, corn (cornflakes, cornmeal) and any products such as flour, bread and noodles made with these grain products (These contribute to a sluggish metabolism, insulin irregularity, fluid retention and fatigue.)
Amaranth, barley, kasha, seven-grain, wild rice, couscous
Bread;
Bagels, muffins (corn and bran), bread (multi-grain rye, whole wheat), soba noodles, wild rice, couscous
Spices;
Barley malt sweeteners, corn syrup, cornstarch, cornflour, cinnamon (as sweet herbs tend to be stomach irritants to the B types)
Allspice, Almond extract, Gelatin, Pepper (black and white) and tapioca.
Condiments;
Tomato sauce (ketchup)
Beverages;
Aloe, corn silk, fenugreek, gentian, goldenseal, hops, linden, mullein, red clover, rhubarb, senna, shepherd’s purse, skullcap
Alcoholic spirits, Soda water, Soft drink
Scrambled Tofu
- 500gms. organic tofu, firm
- 1 x sliced leek or diced onion
- 1 x clove of crushed garlic
- 1 x diced tomato (optional)
- chopped chives (optional)
- 1/4 tsp. Himalayan salt
- 1/2 tsp. turmeric powder
- 1/4 tsp. each of; cumin powder and coriander powder (optional)
- 3 Tbsp stock, water or bone broth (water or vegetable stock if vegetarian or vegan)
- butter (or alternative if vegan)
- Drain the tofu from the water.
- Heat a medium frypan (if frypan isn’t non-stick, you’ll need to have it well-greased) over medium-high heat. You can a little knob of butter (or alternative) too regardless for an even creamier taste.
- Fry off leek or onion and garlic.
- Add tomato and chives, if using.
- Add tofu and spices together. Using a spatula, cut up the tofu in the pan to look like scrambled eggs.
- Once incorporated, add the vegetable broth (1 tablespoon at a time) bringing the broth to a boil and allowing to fully absorb into the tofu each time.
- Remove from heat and season with sea salt and pepper as desired.
Serves 2-3
Iron Rich Foods
Are you low in iron and want to know the best food sources?
First of all, what is iron and why is it important?
It helps to transport oxygen around the body, and as our cells and tissues all require oxygen, iron is essential for life.
It is also important for producing energy, as iron is used in the Citric Acid Cycle which releases stored energy from proteins, fats and carbohydrates.
It is also necessary for optimal immune function, enzyme production, growth and storing oxygen in our muscles (this is what gives muscles their red colour!).
Symptoms of iron deficiency
- Fatigue
- Lack of concentration
- Learning issues
- Increased risk of infection
- Headache
- Pale skin
- Weakness/dizziness
- Shortness of breath
- Brittle nails
- Fast heartbeat
- Low stomach acid
- Menstrual irregularities
- Strange cravings for ice or dirt, known as pica
- Cold hands and feet
- Tingling or a crawling-feeling in the legs
Rich Food Sources of Iron;
Red meat is the best known source of iron, but it’s not the only source. Iron from animal sources is known as heme and plant based iron sources are known as non-heme
- All meat, such as lamb, pork, chicken, and beef
- Fish and seafood, such as; salmon, sardines, prawns and oysters
- Eggs
- Pulses and beans, such as; lentils and soybeans (see note below about iron absorption and pulses)
- Tofu
- Seeds including; sunflowers and pepitas
- Nuts such as; almonds
- Dark leafy greens, such as parsley, spinach, kale and watercress
- Dried fruits such as apricots and raisins
- Avocados
- Seaweed
- Grains such as rice ((see note below about iron absorption and grains)
Vitamin C helps your body absorb the iron you eat. Foods high in vitamin C include:
- Citrus fruits, such as oranges, mandarines, lemons, limes and grapefruit,
- Other fruits such as; strawberries, kiwis, guava, papaya, pineapple, melons, and mangoes
- Broccoli
- Red and green capsicum
- Cauliflower
- Tomatoes
- Dark leafy greens
Vegetarians and vegans should make sure they’re eating enough beans, tofu, dried fruits, spinach, and other dark vegetables.
Vegetarians may need nearly twice as much iron on a daily basis as people who eat animal products. This is because iron from plant foods may not be absorbed as easily or completely as iron found in animal products, such as meat.
Cooking your food in iron rich pans, particularly acid based foods such as tomato sauces, can be a good source of iron!!
Avoid;
- Calcium, especially in the form of dairy, at the same time as taking an iron supplement or eating a meal rich in iron, as it competes for absorption with iron. Have calcium rich foods or supplements at other times of the day
- Zinc, copper, manganese and possibly magnesium, take these as supplements and food sources at separate times.
- Tea or coffee as the tannic acid in tea and coffee reduce absorption.
- Peppermint and chamomile
- Phytic acid found in grains, pulses and other plant foods can reduce absorption by up to 80%, but having vitamin C at the same time counteracts that effect.
Caution;
Don’t take iron when there’s an infection present as bacteria need iron for growth. The body will hide iron in the liver and other storage areas to starve the bacteria, so supllemening at this time only feeds the bacteria.
Image courtesy of yodiyim at FreeDigitalPhotos.net
Diet for Blood Type A
Foods that are most beneficial to blood type A’s are:
Vegetables
Alfalfa Sprouts, Artichoke (Domestic, Jerusalem), Beetroot Leaves, Broccoli
Carrots, Chicory, Collard Greens, Dandelion, Escarole, Garlic, Horseradish
Kale, Kohlrabi, Leek, Lettuce (Romaine), Okra, Onions (Red, Spanish, Yellow)
Parsley, Parsnips, Pumpkin, Spinach, Swiss chard and Turnips
Vegetable oils
Extra virgin olive oil, Coconut oil
Deep ocean seafood
Mackerel, Monkfish, Orange Roughy, Red Snapper, Rainbow Trout, Salmon, Sardines, Sea Trout,
Legumes (beans and peas)
Adzuki, Black, Green, Pinto beans
Lentil Beans, Black eyed peas
Grains
Rice, Sprouted wheat, Buckwheat Kasha, Soba Noodles
Oat, Rice and Rye flours
Nuts and seeds
Pumpkin seeds and peanuts
Fruits
Apricots, Berries (Black, Blue, Boysenberries, Cranberries, Cherries), Figs (Dried or Fresh)
Grapefruit, Lemons, Pineapple, Prunes, Raisins
Cereals
Amaranth, Buckwheat and Kasha
Breads, muffins, and crackers
Essene Bread,
Rice Cakes
Juices
Apricot, Black Cherry, Grapefruit
Pineapple, Prune, Carrot, Celery
Spices
Barley Malt, Blackstrap Molasses, Garlic, Ginger
Miso, Soy Sauce Tamari
Condiments
Mustard
Herbal Teas
Alfalfa, Aloe, Burdock, Chamomile, Echinacea, Fenugreek
Ginger, Ginseng, Green Tea, Hawthorne, Milk Thistle
Rose Hips, St. John’s Wort, Slippery Elm, Valerian
Miscellaneous Beverages
Green Tea and Red Wine
Foods that blood type A should avoid are:
- All red meat including; Pork (bacon and ham), Beef, Lamb and only having chicken or turkey occasionally
- Shellfish, anchovies, smoked salmon, calamari, eel, scallops, octopus, mussels and only have snapper, swordfish and shark occasionally.
- Most dairy products (except; yoghurt, ricotta, mozzarella, fetta and goat’s cheese are allowed)
- Wheat products (bread flour, pasta)
- Vegetables: Cabbage (Chinese, Red, and White), Eggplant
- Legumes; Lima Beans, Kidney Beans,
- Mushrooms (Domestic, Shiitake),
- Olives (Black, Greek, Spanish)
- Capsicum (Green, Jalapeno, Red, Yellow),
- Potatoes (Red, Sweet, White),
- Tomatoes
Also try to limit your intake of these foods:
Fruits
Banana, Cantaloupe, Coconut, Honeydew
Mango, Orange, Papaya, Plantain, Rhubarb, and Tangerine
Fats and Oils
Canola Oil, Corn Oil, Cottonseed Oil
Peanut Oil, Safflower Oil and Sesame Oil
Nuts and Seeds
Brazil, Cashew and Pistachios
Beans and Legumes
Garbanzo, Kidney, Lima, Navy, Red and Tamarind Beans
Other beverages
Beer, Liquor, Seltzer Water
Soda (Club, Cola, Diet, etc.)
Black Sesame Seeds on Heavy Metal Cleanup
Black sesame seeds: more than just a tasty garnish on rice. Photo credit: Arnold Gatilao (arndog/Flickr)
Heavy metals, such as cadmium, lead, and mercury, leach into our food supply through the air and water; these undesirable additives come from industrial processes such as mining, smelting, battery manufacture, electroplating, and pesticide production. Cadmium and lead are the chief contaminants of rice, wheat, and foods containing these cereals [1]. Mercury is often found in seafood, but cadmium and lead can also be present in smaller amounts [2]. Even trace amounts of these heavy metals can be extremely toxic to human health, since they have extremely long biological half-lives, or time required for half the absorbed metals to leave the body: 10 years for cadmium [3], 30 days for lead [4], and 60 days for mercury [5]. Thus, there is an increased risk of chronic poisoning due to heavy metal accumulation in tissues and…
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Plantar Fasciitis
You can use a frozen water bottle instead of a Pediroller.
The towel stretch is a particularly helpful exercise as it strengthens the tendons in the arch. You can use a hand-towel and start with you foot at the bottom end and try to scrunch the towel up with your toes until you’ve got the whole towel.
To make it more challenging, then try to push the towel away from under your foot, with your toes until it’s all out from underneath.
Fibromyalgia – it’s not all in your mind!
What is Fibromyalgia?
Fibromyalgia is a condition that causes a broad spectrum of symptoms.
These include;
- Pain,
- Fatigue,
- Headaches,
- Memory issues, including brain fog
- Sleep problems, including poor sleep quality and restless legs
- Stiff joints, especially on waking
- Lower abdominal cramping,
- Depression
- Anxiety
- Numb or tingling extremities
- Heightened sensitivity to noises, bright lights and temperature changes
What causes Fibromyalgia?
Even though there is no definitive cause of Fibro, there are a number of potential possibilities such as;
- Food sensitivities or allergies
- Chemical sensitivities or allergies
- Viruses including; Epstein-Barr, Ross River, influenza, hepatitis B & C, Herpes, Lyme
- Hormonal imbalances (such as hypothyroidism)
- Poor digestion
- Candida overgrowth
- Spinal misalignments
- Stress; physical or emotional
- PTSD
- Drugs; pharmaceutical and recreational
- Neurotransmitter deficiencies
- Genetics
Risk Factors;
- Being female (80 – 90 % of sufferers are women!)
- Family history
- Genetic defects including MTHFR
- Rheumatoid conditions such as; R.A and Lupus
- Excess blood vessels and extra nerve fibres known as Arteriole-Venule (AV) Shunts in the hands, legs and feet. AV shunts regulate body temperature and blood flow. In sufferers of fibro, there are not only up to 2-8 times more nerve fibres but the AV shunts are up to 4 times larger. This may be why fibro sufferers feel worse in the cold.
Diagnosis;
There is no definitive test for Fibromyalgia, but 100% of sufferers have pain at multiple sites (see diagram). Other specific symptoms for diagnosis include; 87% have general fatigue, 76% suffer from stiffness, 72% have sleep disorders, 62% feel they hurt everywhere, 60% feel anxiety and stress and 52% feel swelling in tissues.
How to Treat Fibromyalgia;
- Address previous virus issues.
- Remove any foods that may be causing sensitivities. If these are unknown, I recommend a hair analysis test by Naturopathic Services which tests for 500 foods and household items. For more information check out this article; https://equilibriumnaturalhealth.com/2016/11/23/nightshades-food-sensitivities-pain-autoimmune-disease-ibs-and-leaky-gut/
- Avoid foods that cause inflammation, check out this list; https://equilibriumnaturalhealth.com/2015/06/17/inflammation-and-how-foods-and-drinks-can-exacerbate-it-or-improve-it/
- Improve digestive function, particularly if there’s bloating and excess wind.
- Improve gut bacteria with a practitioner only brand probiotic.
- Repairing gut lining.
- Support liver function as well as adrenal function and work on stress reduction techniques.
- Natural supplements that may help to reduce the severity of the symptoms associated with Fibromyalgia. These will be assessed on an individual basis, but may include; Acetyl L-carnitine, magnesium, EFA’s, vitamin D, anti-inflammatories, herbs for pain and inflammatin and to address any virus infection.
- Address lifestyle changes such as; exercise, massage (including Lymphatic drainage as well as Remedial, depending on the individual), acupuncture.
Sjögren’s Syndrome
Do your eyes feel dry, your tongue is cracked and your mouth is dry? Do you have trouble swallowing dry foods or find it hard to talk sometimes?
Sjögren’s is an auto-immune disorder that often affects the mucosal linings throughout the body.
Diagnosis is through a blood test for antibodies to extractable nuclear antigens, specifically;
- anti-La
- anti-Ro
Sometimes the test may come back negative, but you may still be suffering from Sjogren’s symptoms.
Symptoms of Sjögren’s auto-immune disorder vary from person to person but may include:
- a dry, gritty or burning sensation in the eyes
- dry mouth
- difficulty talking, chewing or swallowing
- a sore or cracked tongue
- dry or burning throat
- dry or peeling lips
- a change in taste or smell
- increased dental decay
- joint pain
- vaginal and skin dryness
- digestive problems
- dry nose
- fatigue
Diet for Sjögren’s;
As inflammation is one of the main problems with Sjögren’s, following a low inflammatory diet is important. Making sure you get enough EFA’s (essential fatty acids) is really important as is eating moist foods rather than dry or drying foods.
Include plenty of moistening foods;
- yogurt,
- gravies made from bone broth,
- sauces,
- home-made mayo, see recipe here; https://equilibriumnaturalhealth.com/2016/09/14/home-made-dill-mayonnaise-paleo-friendly-and-low-histamine/
- porridge
- congee (Asian rice dish), see recipe here; https://equilibriumnaturalhealth.com/2016/05/18/congee-for-gut-health/
Eat plenty of fruits and vegetables.
Eat all the colours of the rainbow to maximise the anti-oxidants and to ensure you’re getting the most phytonutrients possible. Anti-oxidants help reduce inflammatin and the fibre will support bowel health and beneficial bacteria. Eating as many raw as possible will ensure maximum anti-oxidant content too.
Make sure you’re getting plenty of healthy fats.
Healthy fats contain omega 3 fatty acids that are anti-inflammatory. You can get them in most oily fish such as salmon, mackerel, sardines, and tuna as well as extra virgin olive oil, certain seeds, raw nuts, and avocado. Add ginger and garlic, which are also anti-inflammatory foods.
Eat plenty of fiber.
Foods high in fibre help reduce inflammation, detoxify the system, help keep the bowels healthy and help promote the replication of benenficial bacteria.
Include a tablespoon per day of flaxseeds, slippery elm, psyllium husks or LSA. Sprinkle them on soaked oats as a Bircher muesli will be a wonderful start to any day! See recipe here, https://equilibriumnaturalhealth.com/2016/05/04/bircher-muesli/
Eat organic and grass fed meat
When an animal is exposed to any chemicals, either in herbicides or pesticides or in their feed,the toxic chemical is stored in the fat of the animal. This is why it’s important to eat organic and grass fed meat. They are also more anti-inflammatory than grain fed and non-organic. Just be aware that meat eating in the wrong blood type can be pro-inflammatory.
Good Foods for Sjögren’s Syndrome |
|
| Vegetables | Asparagus, Brussels sprouts, beets, carrots, cabbage, cauliflower, cucumber, green beans, and kale. |
| Fruits | Apricots, apples, blackberries, blueberries, cantaloupe, Kiwi, lemon, honey dew melon, pears and papaya |
| Grains | Quinoa, buckwheat, wild rice, millet, tapioca, red rice, sorghum, amaranth, and brown rice |
| Protein | Eggs, chicken, turkey, lentils, split peas, bee pollen, spirulina, and legumes |
| Herbs/spices | Sea salt, carob powder, peppercorns, and turmeric |
| Nuts/Seeds | Sesame seeds, walnuts, almonds, chia seeds, cashews, Brazil nuts, macadamia nuts, sunflower seeds, and tahini |
| Fish | Trout, mackerel, sardines, salmon, and tuna |
| Others | Herbal tea, coconut water, seltzer, yerba mate tea, avocado oil, grapeseed oil, hemp seed oil, walnut oil and purified water |
What Should Be Avoided in Sjögren’s Syndrome Diet?
- Foods that are high in hydrogenated or Trans fats. These are highly inflammatory foods and should be avoided. Red meats are often avoided because they contain arachidonic acid that is very inflammatory (especially in the wrong blood type). Trans fats are bad for you all around and can also cause heart disease. These are found in margarine and pastry.
- Processed foods and refined oils. Foods like canola oil and corn oil are too high in omega 6 fatty acids which, when digested, turn into arachidonic acid, causing inflammation. Processed foods such as corn syrup, lollies, pasta, breads and cakes are high in carbs that raise the blood sugar quickly. Then there is an inflammatory response when insulin is released by the pancreas in response to the high blood glucose levels.
- Spicy or sugary foods. Foods that irritate the mouth by being too spicy or citrus fruitsshould be avoided in a Sjögren’s syndrome diet. The mouth is already dry and tender and these things increase the irritation of the mouth even more. Sugary foods (as well as artificial sweeteners) should be avoided because the reduced saliva means you have a greater risk of tooth decay.
- Avoid coffee and alcohol. Both alcohol and coffee should be avoided because they make an already dry mouth even drier. Stick to water and other beverages. Caffeine and alcohol are diuretics which means you will be losing more fluid, when you urinate, than you are putting in.
- Preservatives. Foods that are highly preserved can cause inflammation in the body.
- Wheat. Wheat products contain gluten, which, in many people with autoimmune diseases, is not very well tolerated. Wheat itself can be pro-inflammatory.
- Foods that are allergenic. This includes foods that cause allergies in many people, such as dairy products, peanuts and eggs. People with autoimmune diseases will experience more inflammation when they eat these highly allergenic foods.
- Other foods to avoid. Stay away from tough meats as they can cause irritation of the mouth and pain with eating. Also stay away from popcorn, carbonated drinks and crispy breads because they do not go well with having a dry mouth.
- Be aware of salicylate intolerance with Sjögren’s. see my article here; https://equilibriumnaturalhealth.com/2016/08/24/salicylates-in-foods/
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