The Art of Cooking Special Diets Back to Basics! Sueson Vess

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The Art of Cooking Special Diets

• Back to Basics!
• Sueson Vess Betsy HicksJulie Matthews Anna
  Sobaski

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Diet Matters!

• What and how you eat are your most important
  health choices
• Make quality, nutrient dense food a priority
• Maintain a positive attitude - what you believe
  matters!
• Model good eating behavior for children

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Diet Options

• No one size fits all solution
• Gluten and Casein-Free Diet (GFCF)
• Specific Carbohydrate Diet (SCD)
• Elimination and Rotation Diets
• Other dietary principles
• Healthy Diet is key!

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Shared Diet Traits

• Improve health challenges
• Increase nutrient-dense foods
• Add natural probiotic-rich foods
• Avoid toxins
• Reduce/remove sugar

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Nutrient Dense Foods

• Traditional healing foods
• Principles are hundreds of years old
• Homemade stocks
• Fermented foods
• Soaked beans, nuts, seeds
• Quality foods including fats

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Homemade Stocks

• Bone broths
• Chicken or turkey
• Beef or lamb
• Fish
• Make weekly
• Incorporate in daily diet

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Probiotic-Rich Foods

• Cultured vegetables
• Sauerkraut
• Kim Chee
• Pickled vegetables beets, carrots, ginger
• Yogurt
• Kefir
• Kombucha

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Probiotic Benefits

• Regulate bowel movements
• Break down bacterial toxins
• Digest protein
• Help breakdown sugars, lactose, and oxalates
• Support the immune system
• Balance intestinal pH
• Protect against environmental toxins

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Nuts, Seeds and Grains

• Prepare grains by soaking, sprouting, and/or
  fermenting to remove anti-nutrients
• Anti-nutrients
• Lectins, oxalates, and phytic acid
• Remove anti-nutrients
• Inhibit digestion, stress pancreas
• Increase the inflammatory response

http//www.westonaprice.org/foodfeatures/be_kind.h
tml Be Kind to Your Grains
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Quality Food

• Organic - free of pesticides, herbicides,
  chemicals in the soil and on plants
• Non GMO
• Grass fed, Wild caught, Pasture raised
• Cows not meant to eat corn and soy
• Eggs from pasture raised chickens
• Chickens are NOT vegetarians

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Eat Fat

• Brain development and brain function
• Hormone balance and mood
• Formation/fluidity of cell membrane - helps get
  nutrients into the cell, helps regulate blood
  sugar necessary to detoxify toxins
• Creates energy in cells and helps burns fat

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More Fat

• Essential Fatty Acids Omega 3, 6 9
• Omega 3 Reduce Inflammation
• Cod Liver Oil, Flax and Hemp oils
• Cooking oils/fats (liquid at room temperature)
• Saturated fats (solid at room temperature)
• Ghee, coconut and palm oils

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Cooking with Fats

• Heated Oils
• sear, fry, sauté
• Coconut, palm oil
• Ghee
• Avocado, Grapeseed, Olive
• Nut oils Walnut, Almond

• Low or Non-Heated Oils
• sauces, salad dressings
• Hemp seed oil
• Flaxseed oil
• Extra virgin olive oil
• sauté, stir-fry, bake
• Olive oil
• Unrefined-low heat Refined-high heat

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Avoid Toxins

• Allergens, problematic foods (learn if you dont
  know)
• High fructose corn syrup
• Trans fats
• Neurotoxins artificial colors, flavors and
  sweeteners
• Fake foods
• Soy or at least fermented non GMO

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Artificial Coloring

• Made from Coal Tar Petrochemicals
• Known cause of cancer
• Stresses Liver
• Suppresses Immunity

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Artificial Sweeteners

• Saccharine (brain tumors)
• Aspartame (produces methane)
• Sucralose (bleached sugar)
• Headaches
• Immune suppression
• Liver damage
• Cramping
• Diarrhea
• Brain damage Alzheimers

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Reduce Sugar

• Causes damage to cells
• Inflammatory
• Feeds yeast and gut bacteria
• Never artificial sweeteners
• Use safer sugar alternatives
• Honey - SCD
• Agave, maple syrup, fresh fruit/dates

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Making Changes

• Learn to cook (happily) without processed foods
• Use alternative ingredients as needed
• Plan healthy meals for the whole family
• Share meals

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Re-think the Way You Look at Food

• Mindset
• Make food a priority
• Junk food is not food its junk
• Garbage In Garbage Out

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New Routine

• Write it down!
• Ask for help/input
• Picky eaters
• Adapt family favorites
• Develop a grocery list
• Know what you need
• Locate hard to find ingredients

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Sample Meal Plan
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Whats Next

• Reevaluate and adjust
• Meet with a diet/nutrition counselor if you need
  assistance
• Experiment and try different options
• Play with texture - learn your childs
  preferences
• Continue to add more nutrient dense foods
• Food Matters! You are what you eat

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Thank You!
Sueson Vess SpecialEats.com
Betsy Hicks ElementalLiving.com
Julie Matthews NourishingHope.com
Anna Sobaski BreadsFromAnna.com
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Agenda