Book Review: The Anti-Inflammation Diet and Recipe Book

On my quest for the perfect diet that will optimize my body's ability to heal, I have come across many books that promise such results. Of course, most fall short in conveying adequate information about how the body functions with regards to nutrition, and many others are just jam packed with difficult recipes which seem better suited for a chef (which I am not). However, I was pleasantly surprised by what I found in the Anti-Inflammation Diet and Recipe Book. 

Written by Jessica K. Black N.D, trained at the National College of Naturopathic Medicine in Portland, Oregon, the book does approached inflammation through a holistic and nutritional approach. Increased inflammation in the body results in many chronic health conditions such as heart disease, chronic pain syndromes, and diabetes. And, according to the book, "seven of every ten Americans who die each year, die of a chronic disease." (pg. 39) Therefore, in my journey to optimal health and wellness, I decided to embark on learning more about this Anti-Inflammation Diet 'revolution'. 

The Anti-Inflammation diet itself stresses what seems to be an obvious approach to eating habits; no sugar, alcohol, or caffeine. Avoid possible food sensitives like gluten and dairy, but focus on eating plenty of fruits, veggies, and grains. Food habits like these are not revolutionary, but following such a diet in our over caffeinated and sugared culture is quite difficult. The diet itself can be broken down into a simple format depicted in this Anti-Inflammation Food Pyramid created by Dr. Andrew Weil.

The diet is helpful in living a healthy life and preventing chronic diseases, but it should be stated that each person has an individual biochemistry - meaning that not all diets are created as a one size fits all. And diet alone will not 'cure' every ailment. However, the information provided in this book was helpful in understanding the effects of inflammation of the body. What I enjoyed the most about the Anti-Inflammation Diet and Recipe Book is the Jessica Black added helpful charts for example meal plans as well as a substitutions chart for cooking without food such as wheat, eggs, butter, etc. Each substitution chart provides helpful alternatives in baking if one is cutting out dairy or gluten. For example, if you are trying to make a recipe that calls for milk, you can substitute the milk for any alternative such as almond milk, soy milk, coconut milk, etc. These charts are essential in simplifying the baking process and making it much easier to learn how to cook healthy, nutrient packed meals. 

Overall, I found the recipes in the book to be some of the most useful I have ever come across. They do not seem as intimidating as many other health food recipes I have tried in the past and many use simple ingredients that can be found in your kitchen or cupboard. In conclusion, I would have liked more of an in depth coverage of the properties of an Anti-Inflammation Diet and how nutrition plays a role in impacting our overall health and vitality, but the usefulness of the recipes in the back, as well as the sample meal plans and charts, saves this book from being passable. 

Finding a diet that fits your unique biochemistry and body is difficult and can often be a long journey. I do not follow the Anti-Inflammation Diety strickly because I find that I personally require more sources of protein in order to function properly, but I have committed to cutting out sources of cane sugar for my food sources. 

I do hope that this information is helpful to all of my readers out there! I will continue to dedicate my time to researching new, healthy ways to empower the body to heal itself. 

For more information about Jessica Black N.D. please visit her website at the following link:

http://drjessicablack.com/

Until next time, 

Feast From Within 

Simple Ways to Stock Your Gluten Free Pantry

Going Gluten Free can be very daunting! Where to start? What to buy? How much does it cost? 

When I went gluten free three years ago I had no idea what I was getting myself into. I didn't understand how to shop gluten free, which gains contained gluten, and which stores sold the most gluten free products. Buy gluten free cookbooks didn't make it much easier. Ingredients such as 'xantham gum' and 'sorgum flour' sent my head spinning! What were these ingredients? Did I get myself in over my head? 

Luckily, major chains of grocery stores are beginning to carry a wide variety of gluten free alternatives, which makes stocking your gluten free pantry much easier!!! Now, do not be dismayed by long and complicated gluten free ingredients. Through trial and error, I have found cheap and easy alternatives for gluten free baking that do NOT call for all of those previously unheard of ingredients. However, if you are a skilled baker or cook, go right ahead and begin experimenting with interesting gluten free recipes! 

Unfortunately, incorporating and cooking with new ingredients can be difficult and expensive, especially at first. So I have comprised a list of products that make living gluten free MUCH easier than diet and cook books may allow us to believe. Most of the products featured below can be found a major food stores such as Meijer, Kroger, and Walmart. 

Here are some of my favorite brands to buy:

1)  King Arthur Flours and Baking Mixes

Pricing ranges between 5-9 dollars and can be bought in stores or online

Their website also offers gluten free recipes for baking

2). Udi's

Udi's has a wide variety of great products. Not only do they offer baked goods like breads, cookies, and cakes, but they also have selections of frozen foods that you can stock up on in your freezer. 

Check out the Udi's website for further information, pricing, and coupons. 

3) Rudis

Similar to, but not the same company as, Udi's - Rudis gluten free bakery sells organic and gluten free products. Their website offers a store locator to make it easier to find their products. My favorite Rudis baked good is their gluten free cinnamon-raisin bread. Great for snacks or breakfast!

4) Food For Life - Brown Rice Tortillas

I'm a big fan of making wraps, so naturally I just HAD to find a quality gluten free wrap to use for my lunches, and the Food For Life Brown Rice tortillas have been my favorite so far. Hard to find in stores, at least stores near me, the gluten free wraps can be bought online and shipped right to your door. I usually stock up on two at a time and keep them in my freezer. Not only do I use them for making wraps, but I also use the tortillas as an easy alternative to pizza crust when I make my home-made pizzas. 

For a full list of gluten free gains, see below or check out this article about a gluten free chef based in Chicago 

I hope these products are helpful in aiding you towards stocking a gluten free pantry that is easy on the budget and simple to follow.

Until Next Time,
Feast From Within
xoxo

What is Gluten? A Basic Introduction to Eating Gluten Free

A Gluten Free diet is all the rage. Everyone from your mother to Miley is going Gluten Free, but what does it really mean?

Most people don't know what Gluten actually is. Gluten is a protein found in wheat and related grains such as barley and rye. Gluten is what gives breads and baked goods that elasticity and yummy dough. Anyone who has been to Panera and ate soup out of one of their bread bowls, or had one of the baguettes, knows how goooood gluten-y bread tastes. So why go Gluten Free?

Those who suffer from Celiac disease (an autoimmune disorder)  must eat a gluten free diet due to the fact that gluten causes inflammation in the digestive system (intestines, etc) which interferes with the absorption of nutrients. Eating gluten also causes digestive problems (diarrhea, constipation, bloating, etc.) which can be very painful.

Due to the fact that gluten is present in wheat, many people with a wheat allergy often misdiagnose themselves as being Gluten Intolerant or Celiac, however the two should not be considered the same. Those with a wheat allergy are capable of eating products with Rye or Barley with no adverse reaction, while anyone with gluten intolerance or celiac disease would most likely experience internal and external side effects.

Gluten Sensitivity and Gluten Intolerance is highly debated in the medical and wellness community. There are many dietitians and doctors who discredit the notion of being gluten intolerant, stating mainly that a patient is mostly like either celiac, has a wheat allergy, or is suffering from another form of bowl syndrome- such as IBS. However, in the health and wellness community, gluten intolerance is a widely accepted idea and is often associated with similar symptoms to that of those who suffer from celiac, however, the appearance of symptoms is much less severe.

Below is a chart of Gluten Related Disorders

(via wikipedia....of course)

As one can see, diagnosing someone with Celiac Disease or a Gluten Intolerance is very difficult and nuanced. But the main thing to remember is that a gluten does affect the immune system, which is why many nutritionist and health & wellness 'gurus' suggest that anyone with a chronic illness, autoimmune disorder, or chronic fatigue goes gluten free. 

For most people with a chronic illness, chronic pain, fatigue, or any other autoimmune disorder - going gluten free often adds a state of improved health and energy to their life, either due to the lack of gluten in their diet - or possibly a placebo effect. 

I, myself, went gluten free three years ago as suggested by a family relative. This relative also suffers from fibromyalgia, and she had seen incredible benefits from going gluten free. At first, I had no idea what gluten was or how to shop for a gluten free diet. But as the trend began to pick up, I was able to find relatively affordable gluten free alternatives. 

Overall, the understanding of how gluten affects the human body is still relatively misunderstood. As with other autoimmune disorders, more time and money needs to be allocated to researching the affects of gluten on the immune system. If you think you may have celiac disease, or a gluten intolerance, speak to your health care professional - or try going gluten free and see how you feel! If you find that your body performs better without gluten in your diet, go ahead and make the change - however, if you find that cutting gluten out of your diet has no effects, then go right ahead and continue eating it! 

Until next time, 

Feast From Within

xoxo

*This is a very brief and simple overview of gluten, leaving out complex information regrading celiac disease and gluten intolerance, meaning that all information in this article should be taken with a grain of salt. Please remember to do  your research and speak to your health care professional if you have any concerns about your diet and well being. 

Book Review - Foods that Fight Fibromyalgia

There is a 'new' movement sweeping the Health and Wellness Community, and that movement is focused on the efforts to heal illness through food. As a member of this community, and a woman with Fibromyalgia, I am an avid supporter of the power to heal through food - hence the title of my Blog "Feast from Within". However, with this sweeping movement of healthy eating also comes a vast array of new diet books, each promising a way to magically cure your illness. Through out the years of my journey toward health and recovery I have devoured and read countless diet books, hoping that one will have that magical diet to cure all of my ailments. However, not all diet books are created equal. And I am here to guide you through each book I have read and add my personal input and perspective that will hopefully help you find the right diet plan for you.

So here we go!

The first book on my list, "Foods the Fight Fibromyalgia", is a well written and informative diet plan comprised by Dierdre Rawlings. The book is divided into two parts. Part I: Understanding Fibromyalgia and Part II: Winning the Battle Through Food.

What I enjoyed most about this book was all in Part I. This section of the book outlines six different chapters that each go in depth to discuss scientific causes of Fibromyalgia. 

The chapters are as follows:

1) The Causes and Cures of Fibromyalgia

2) Fighting Fibromyalgia Through Diet

3) Treating Symptoms with Food - Not Pills

4)  Focusing on Colorful Nutrition: We Are What We Eat

5) Your Lifestyle Guide: Shopping Lists and Eating Tips 

6) Balanced Living Principals

The Chapters in Part I are a great way to scientifically understand what is going on in your body and how to heal through nutrition. Understanding how our body functions is crucial in understanding how to heal. The book goes in depth to discuss genes, cellular energy, pesticides, water quality, immune dysfunction, allergies, pharmaceutical drugs, nutrient deletion, stress, mineral imbalances, and more! These 6 chapters overflow with knowledge that is usually limited to those who have studied medicine or the body, but now it is available to use for the public. This information empowers us to take charge of the state of our own health, and I definitely felt very empowered after I read it! 

There is also a large focus on gluten intolerance and other food allergies that is discussed in Part I. So be prepared to start considering a gluten-free diet!   

Overall, I found Part I to be very informative and beneficial. It far outweighs what appears  in Part II. 

Part II is dedicated all to recipes to try at home, and this is where I came up disappointed. My biggest problem with specialized diet books is the quality of recipes that appear. Each recipe claims to be 'simple' but is NOT. Anyone who suffers from Fibromyalgia knows that shopping for healthy, organic food takes time, energy, and lots of money - something that many of us may not have. Therefore, when I run into healthy diet books I am often left wanting due to the lack of realistic recipes and diet changes that one can actually implement into their life. There are many gluten-free options available in stores that are cheaper and easier to make/buy than most of the recipes listed in the book, and the list of ingredients may come up as quite foreign and difficult to find for anyone who is not familiar with vegan, gluten free, or diary free lifestyles. 

Overall, I was very disappointed with Part II of the book. I am still in search of a realistic and reliable diet book that lists common and well known gluten-free brands and alternatives, as well as recipes that are actually quick, easy, and simple to make. 

In conclusion, I would say that the book is worth the purchase, if only for the benefit of reading Part I and gaining a more in depth understanding of how our bodies function at the cellular and nutritional level. 

I hope this message finds you well. 

Please comment below if you have any other book suggestions

Until next time,

Feast From Within 

xoxo