"Beat autoimmune. The 6 keys to reverse your condition and reclaim your health" - book notes, part 1

Leaky gut and food sensitivities (p. 23)

  1. take a food self-assestment
  2. eliminate SAD (Standard American Diet) food
  3. identify and eliminate your suspect food
  4. add in nourishing food
  5. supplement strategically
  6. create healthy food habits for life

Top toxic SAD foods (p. 29):

  • gluten
  • processed fats and oils
  • sugar and sweeteners
  • dairy
  • food additives and chemicals
  • conventionally raised animal products
  • corn
  • soy
  • white table salt

Allergies vs Sensitivities (p. 34)

Suspect food to remove during your 30-day food vacation (p. 36)

  • cross-reactive foods (dairy, milk chocolate, millet, oats, rice, whey, yest)
  • grains. All cereal grains: wheat. barley, rye, corn, millet, oats, sorghum, spelt, teff, rice. Pseudo-grains: quinoa, buckwheat, amaranth.
  • egg whites
  • nightshades: tomaotes, potatoes (except sweet potato and yams), eggplant, paprika, peppers, all pepper-based sauces and spices, ashwagandha, goji berries
  • tree nuts and seeds: almonds, brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts
  • legumes: soybeans, lentils, peas, chichpeas
  • pork and processed meats
  • fruits (except raspberries, blackberries, blueberries, coconut, avocado, lemon)
  • coffee and tea
  • chocolate
  • alcohol
  • yeast
  • shellfish

30-days food vacation action steps (p. 42)

  1. select 30 days
  2. shop ahead:
  • protein
  • veggies: all organic vegetables (except nightshades) including seaweed
  • fats: extra virgin olive oil, coconut oil, avocado oil, flaxseed oil, ghee, MCT (medium chain triglycerides) oil
  • other fats: avocado and olives
  • fermented foods: veggies, sauerkraut, kimchi, plain coconut yogurt, coconut kefir
  • low-glycemic fruits: organic lemons, limes, berries, coconut
  • herbs and spices: all organic (except peppers)
  • pantry items: raw apple cider vinegar, meat and bone broths, coconut flakes, coconut butter, stevia, lo han, nutritional yeast flakes
  • dairy replacement: coconut milk
  • tea: decaffeinated black, green, white, herbal
  • sweeteners: stevia, lo han (monk fruit), xylitol (from Birch wood, not corn)
  • water
  1. plan ahead
  2. remove from kitchen all food you are trying to avoid
  3. take a vacation from all suspect foods
  4. pay attention, track symptoms
  5. after 30 days, reintroduce some foods by small pieces (once a day), track the symptoms. If any negative symptoms, pause the food for at least 3 months.

After the 20 days vacation

  • heal your gut (microbiome)
  • rotate your food
  • develop healthy food habits

Optimal food choices (p. 51)

  • meat: beef, lamb, organ meats (heart, liver, sweetbreads), wild game (bison, venison, elk, ostrich)

  • fish and seafood: anchovies, bass, catfish, clams, cod, sablefish, halibut, herring, mussels, oysters, pollock, pacific sardines, wild shrimp

  • poultry and eggs: chicken, cornish game hen, duck, turkey

  • vegetables: arugula, asparagus, beet greens, bok choy, broad beans, broccoli, broccolini, brussels sprouts, cabbage, cassava, cauliflower, celery, cilantro, chicory, chives, collard greens, coriander, cucumber, dandelion greens, endive, escarole, fennel, garlic, ginger root, green beans, green onions (scallions), hearts of palm, jicama, kale, kohlrabi, lettuces, mushrooms, mustard greens, onions, parsley, peppers, purslane, radicchio, radish, spinach, sprouts, summer squash, swiss chard, tomatoes, turnip greens, watercress, rutabaga, seaweed, shallots, snap beans, snow peas, zucchini

  • oils:

    • best oils for high-heat cooking (with smoke points in degrees Farenheit)

      • grass-fed ghee (450)
      • grass-fed butter (350)
      • coconut oil (350), organic, virgin, cold-pressed and unrefined
      • avocado oil (520), expeller-pressed and refined
      • macadamia oil (390)
      • hazelnut oil (430)
    • use polyunsaturated oils after cooking only

      • olive oil, cold-pressed, unfiltered, extra-virgin. Note that European countries can claim it’s olive oil if it’s only 51% olive oil
      • walnut oil
      • sesame oil
      • red palm oil, virgin, unrefined (not ‘palm kernel’)
      • pumpkin, flax, hemp see oil
      • MCT oil C8 type
  • fats

    • grass-fed pastured meats
    • omega-3 fats
    • organic, pastured egg yolks
    • coconut butter (aka manna)
  • tree nuts and seeds

    • pecans, almonds, walnuts, macadamia, brazil nuts
    • chia, flax, hemp, sesame, sunflower, pumpkin
  • gut-healing foods

    • fermented vegetables: sauerkraut (fermented cabbage), kimchi
    • fermented dairy: unsweetened coconut or goat kefir or yogurt
    • nurishing animal foods: collagen, gelatin, meat broths
  • fruits

    • avocados
    • olives
    • berries (all varieties)
    • citrus: lemons and limes
    • coconut: flakes, meat, oil, butter (aka manna)
  • “milks”. Unsweetened only

    • coconut organic milk
    • nut milk: almond, hazelnut, macadamia, cashew, other.
    • seed milk: hemp, pumpkin, flax
    • animal dairy, if you can tolerate: goat, sheep
  • herbs, spices, salt: allspice, apple pie spice mixture, basil, cayenne pepper (if you can tolerate nightshades), cinnamon, cloves, coriander, cumin, curry, garlic, ginger, italian spice seasoning, marjoram, mint, nutmeg, oregano, parsley, pumpkin pie spice, rosemary, saffron, sage, tarragon, thyme, turmeric, vanilla

  • salt

    • celtic gray
    • himalayan pink
    • real salt from Utah salt belts
    • refined (white) sea salt
  • sweeteners

    • organic stevialo han guo (monk fruit)
    • xylitol (from Birch, not from corn)
  • beverages

    • antioxidant-rich, unsweetened
    • spring or filtered water
    • veggie juice: green veggies with NO fruits added
    • coffee: organic decoffeinated
  • deserts

    • chocolate (if you can tolerate) with more than 70% dark chocolate

Occasional foods (p. 58)

  • vegetables: artichokes, beets, carrots, eggplant, okra, parsnips, plantains, potatoes, sweet potatoes, taro, turnip, winter squash (butternut, pumpkin, spaghetti), yams, yucca
  • fruits: apples, apricots, cherries, grapefruit, kiwi, melons, nectarines, oranges, peaches, pears, plums, tangerines
  • higher-clycemic fruit choices: bananas, dates, figs, grapes, mango, papaya, watermelon

Supplement strategically (p. 60)

Consider the following tests/evalueations for yourself:

  • ION profile by Genova Diagnostics
  • NutrEval by Genova Diagnostics

General autoimmune healing & prevention supplements (p. 61)

  • hypoallergenic multivitamin (with coenzymated B vitamins and minerals). Good brands: Pure Encapsulations’ Nutrient 950, Klaire Labs, Thorne, Designs for Health, Empowerment FormulaEssential Super Nutrient Complex
  • probiotics
  • prebiotics
  • vitamin D3. Dose is between 70 and 100 ng/ml. D3 increases your need in vitamin K2, but they should be taken at separate times. Calculating does: if your current level is 30 ng/ml and you’d like to get it to 80 ng/ml, subtract your current level from your goal (80 - 30 = 50) and multiply the difference by 100 (50 * 100 = 5000 IU) to get your daily value. Take D3 at the morning and K2 at the evening
  • K2 (MK-7 form). Dose: 100 - 200 mcg per day with dinner (amounts correlate with 5000 - 10000 IU vitamin D3)
  • omega-3
  • glutathione (GSH), the body’s most important antioxidant. You can boost your own GSH by taking precursor (NAC). NAC dose: 200 - 600 mg twice a day
  • vitamin B complex. B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyrodoxine), B7 (biotin), B9 (folate), B12 (cobalamin)
  • magnesium
  • polyphenols are naturally occuring antioxidants found in plant products like tea, coffee, grape skins, fruit peel, cacao, nuts, seeds, plamt leaves, stems, bark
  • mitochondrial support. Consider taking a rotation of supplements proven to reduce fatigue and even restore mitochondrial function, including: acetyl-l-carnitine (ALCAR), alpha-lipoic acid (ALA), PQQ (polyquinoline quinone), CoQ10 (coenzyme Q10), D-ribose

Create healthy food habits for life (p. 69)

  1. take a permanent vacation from SAD foods and beverages
  2. use glass and stainless steel for food and water storage
  3. budget more for organic food
  4. shop mostly at the periphery of grocery stores
  5. cook at home
  6. for optimal blood sugar balance, compose your plate with two-thirds mostly above-ground vegetables, one-third healthy protein, and liberal amount of good fats
  7. frequent local farmer’s markets
  8. select a rainbow of colorful produce - in season, organic, locally grown
  9. plant a garden
  10. eat slowly and chew your food thoroughly
  11. replace white table salt with high-mineral-content options like pink Himalayan or gray Celtic salt
  12. rotate foods and try new foods

Perhaps, consider Ketosis or Paleo. With caution (p. 70)

Summary (p. 72)

  1. eliminate SAD foods
  2. identify and eliminate your suspect foods
  3. add in nourishing foods
  4. supplement strategically
  5. cook at home