A Step-by-Step Approach to Implementing the GF/CF Diet

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Healing Foods & The GFCF Diet
Sueson Vess & Betsy Hicks
Diet Matters!
 What
and how you eat may be the most important decision you make  Make quality food a priority  No one-sized solution  Maintain a positive attitude  Model good eating behavior
Introduction to the GFCF Diet
 What
is the GFCF Diet?  Why do it?  What to expect.  How to implement.
What is the GFCF Diet?
 Elimination
of gluten and casein from
 Gluten
is the protein in wheat, rye and other grains  Casein is the protein in dairy products
 May
eliminate “opioid effect.”  Result of missing or blocked enzyme DPP IV.
What is the Opioid effect?
When “morphine-like” peptides cross the blood brain barrier these symptoms may manifest:
  
  
Hyperactivity Moodiness Periods of unexplainable giggling “Spaced Out” Poor memory Sleep problems
     
Poor organizational skills Inability to multi-task Never feel full Urine/Stool control Crave only Gluten and Casein Extreme “picky eater”
Digestive Enzyme Activity
 Assimilation  Removal
of waste  Produced in pancreas  Prevent GI distress (including reflux)
Food & the Immune System
Food can manifest new challenges:
 Food
Intolerances  Allergies  pH Imbalance
 Yeast
Overgrowth  Bacteria  Autoimmune Disorders
Why Do The GFCF Diet?
 Help
heal the digestive tract.  Eliminate toxic foods.  Reduce triggers.  Discover beneficial foods.  Improve entire family’s diet.  Enjoy nutritious meals.
Re-think the Way You Look at Food
Priority  Food Is Medicine  Garbage In – Garbage Out
 Unquestionable
What to Expect
 Not
a magic bullet  Manage expectations  Start slowly  Gradually improve diet – step-by-step
Picky Eating
 Customize  Start
small  Behavioral approach  Reward foods  Set a good example
How to Implement
 Learn
to cook without processed foods  Use alternative grains and flours as needed  Plan healthy meals for the whole family  Address other issues
 Texture
sensitivities  Picky-eaters
Gluten-Free Options
       
Amaranth Arrowroot Bean flours Buckwheat Corn Millet Montina Nut flours
       
Oats (certified GF) Pea flour Potato flour and starch Quinoa Rice (all varieties) Sorghum Tapioca Teff
Casein-Free Options
 Rice
milk  Hemp milk  Nut milks: Almond, Hazelnut  Coconut milk
What Your Body Needs
 Quality
Foods  Quality Fats  Clean Water  Exercise that you enjoy  Sleep
Quality Food
 Organic
- free of pesticides, herbicides, chemicals… in the soil and on plants  Non GMO  Free range/un-caged  Chickens are NOT vegetarians  Cows were not meant to eat corn and soy  Grass fed  Wild caught
Quality Fats
 Brain
development and brain function balance and mood
 Hormone
 Formation/fluidity
of cell membrane helps get nutrients into the cell and with blood sugar regulation fat energy in cells and helps burns inflammation
 Create  Reduce
Water, Exercise & Rest
 Clean
drinking water – plenty!  Bathing (filter toxins)  Learn to move your body  Lymphatic flow  Have fun  Get plenty of rest
 High
fructose corn syrup  Trans fats  Neurotoxins: artificial colors, flavors and sweeteners  Fake foods  Soy
Artificial Coloring
 Made
from Coal Tar – Petrochemicals  Known cause of cancer  Stresses Liver  Suppresses Immunity
Nitrates and MSG
Nitrates  Free radicals in the cells – cause cancer  Detox stressor  Headaches MSG  Neurotoxin  High allergen  Cause rashes  Headaches  Alzheimer’s
Artificial Sweeteners
 Saccharine
(brain tumors)  Aspartame (produces methane)  Sucralose (bleached sugar)  Xylitol (birch tree)  Causes:
 Headaches  Immune
suppression  Liver damage  Cramping  Diarrhea  Brain damage – Alzheimer's
Better Sweetener Options

Agave Syrup a honey-like sweetener with a low glycemic level Tapioca Syrup low glycemic sweetener that can replace corn syrup in baking. Brown Rice Syrup is a complex carbohydrate with various enzymes. Maple Sugar & Syrup 100% pure maple syrup, organic, grades B or C Honey extracted from flower nectar by bees, its color and taste depend upon flower source.

Strategies for Success
 Prepare
a written meal plan Consider family needs Picky eaters Adapt family favorites Develop a grocery list Know what you need Locate hard to find ingredients
Balanced Meals Sustain
 

Satisfy hunger Balance blood sugar Improved adrenal function All meals and snacks
30% Fat
40% Carbs
30% Protein
Step One
Remove: All gluten and dairy containing snack foods Replace With… Healthy snacks Make it fun. Cut food into shapes or small bite-sized pieces May use crunchy chips and GFCF pretzels.
Step Two
Remove: Processed foods Replace With… Nutrient-rich whole foods Keep foods simple and nutritious
Step Three
Remove: Sweetened beverages, juices, soda, dairy especially anything with high fructose corn syrup Start slow! Replace With… Water, naturally sweetened drinks and non-dairy Blend cow’s milk with non-dairy milk and gradually increase non-dairy; dilute juices with water the same way
Step Four
Remove: All dairy (including casein) Maintain this diet for a minimum of one week before making more changes Replace With… Keep gluten in while your child adjusts to dairy-free foods. Keep foods simple Find foods that your child enjoys eating
Step Five
Remove: Replace With… Gluten and dairy from Simple GFCF meals diet within your child’s texture needs. May use GFCF mixes for cookies and treats adding nutritious foods like pureed squash, shredded carrots and zucchini
Step Six
Remove: Replace With… Gluten and dairy from Homemade GFCF diet plus eliminate meals and snacks soy, corn and remove Use alternative or greatly reduce sweeteners sugar Save treats for special occasions rather than daily
Step Seven
Remove: Artificial colors and additives like MSG, nitrates, nitrites, other toxins Replace With… Unprocessed, organic fruits, vegetables, GF grains, meats and fish Read labels carefully Read “Excitotoxins – the Taste that Kills” by Russell Blaylock.
Step Eight & Beyond
Remove: Fear Replace With… Gratitude and confidence Continue to seek support from others as you make these changes One day at a time
Overcome the Obstacles
 Cost
too much! Improves with meal planning  Too hard Change your focus Cookbooks and magazines for inspiration  Can’t find the products Resources, websites
What’s Next
 Make
a 6 month commitment  Reevaluate and adjust  Meet with a diet counselor/food coach if you need assistance  Food Matters! You are what you eat.
Thank You!
Sueson Vess Special Eats
Betsy Hicks
Pathways Medical & Holistic Health