Cooking with Your Gut for Your Gut: Over 100 Delicious Recipes Designed with a Healthy Gut in Mind

By Candace Foster

This is a compilation of Candaces favorite recipes designed with her digestion in mind. She offers them out to you in order to spread the healing she has experienced from her changes in diet and lifestyle. Because she knows what life can be like with digestive issues interrupting every part of your day, she explains little details throughout the book with interesting factoids on the side.

She explains a process in which you can start to heal your own gut biome. The recipes within can make this process easier and even enjoyable.

• Language: English
• Publisher: LifeRich Publishing
• Release date: Jul 26, 2018
• ISBN: 9781489718150

Candace Foster

After being diagnosed with severe digestive issues from Ulcerative Colitis to Crohns Disease; Candace set out to heal herself without the addictive and destructive medications normally prescribed for these diseases. She changed her diet and many aspects of her lifestyle, incorporating a much cleaner dietary approach to nutrition. Her health and wellness became her passion in life. That passion soon lead her down a new path. In 2016 she enrolled in the Institute for Integrative Nutrition to become a Certified Health Coach. While enrolled at IIN, she started her own Healthy Eating Recipe Blog, which continues to inspire people today. She later enrolled with the University of Holistic Theology to become a Certified Mindfulness Meditation Instructor. Today Candace is growing a Holistic Health Coaching Practice under the name of Wellness Renewed with Candace Foster. She specializes in Digestive Issues and Stress Management. She conducts workshops, healthy cooking classes and personalized health coaching plans. If you experience digestive issues at all, you may thoroughly enjoy Candaces unique outlook on diet and lifestyle. She fully understands the discomfort and humiliation that comes along with these issues, no matter the particular name it has been given by the medical world.

Book preview

ABOUT THE DIETARY THEORIES

Here I have a description of the dietary theories that I’ve included in the book. If you haven’t used or been introduced to any or all of them before, it might be interesting reading for you before you delve into your dietary issues.

Specific Carbohydrate Diet

The Specific Carbohydrate Diet was developed by Dr. Sydney Valentine Haas and later popularized by biochemist Elaine Gottschall. The goal of this diet is to help people with Crohn’s disease, ulcerative colitis, celiac disease, diverticulitis, cystic fibrosis and chronic diarrhea. The book explains that the increase of complex sugars and chemical additives in our diets has led to an increase in health problems ranging from severe bowel, obesity & brain disorders.

The theory is that complex carbohydrates are difficult to digest, and they fuel the growth of yeast and bacteria in the gut. If any of the above issues exist, bacterial overgrowth may be the reason, interfering with digestion and nutrient absorption. This will create toxic waste byproducts that cause damage and irritation to the gut lining. The diet works by starving out these bacteria and restoring the balance of microbial flora in the intestines.

Foods to stay away from:

• Canned or processed foods

• Glutinous foods and grains.

• Potatoes, yams, parsnips, chickpeas, bean sprouts, soybeans, mung beans, fava beans.

• Processed foods like processed or canned meats, breaded, processed cheeses, smoked meats.

• Dairy products with lactose remaining like milk or dried milk solids (whey Protein).

• Sugar and artificial sweeteners.

Foods to include:

• Fresh and frozen vegetables

• Fresh, raw, or dried fruits

• Fresh or frozen meats, poultry, fish, eggs

• Natural cheeses, homemade yogurt, dry curd cottage cheese

• Legumes (pre-soaked for 10-12 hours prior to cooking)

The Atkins Diet

Robert C. Atkins, MD, created his iconic diet in the 1960s.

The Atkins Diet is based on the concept that the body will burn fat for fuel when carbohydrates are restricted. This allows people to reach their goal weight quicker than with normal carbohydrate intake.

There are four phases of the Atkins Diet: Introduction; restricts carbohydrates and focuses on protein, healthy fat, and vegetables to jump-start the weight loss. Then, the Ongoing Weight Loss stage, incorporates nuts, berries, and yogurt to add more variety and carbohydrates back to the diet. Then comes the Pre-Maintenance phase, which allows fruit and legumes. The final stage is Lifetime Maintenance, which allows bread and grain.

Foods to avoid:

• Refined grains

• Whole grains

• Sugar

• Trans fats

Foods to include:

• Low-carb vegetables & fruits

• Meat, chicken, fish, eggs & dairy.

• Beans

• Nuts and seeds

• Healthy oils

I recommend staying away from Atkins brand prepackaged foods and sticking to the original diet plan in the book.

Vegan

A vegan diet allows no meat, fish, and poultry as well as other animal products or by-products such as eggs, dairy, cheese, honey, leather, fur, silk, wool, or cosmetics and soaps derived from animal products. Many have found a vegan diet beneficial to healing many forms of digestive distress and disease.

The key to well-balanced vegan diet is variety. Properly planned vegan diets are healthful and have been found to satisfy nutritional needs and promote numerous health benefits including a reduced risk of heart disease, colon and lung cancer, osteoporosis, diabetes, kidney disease, hypertension, obesity and a number of other debilitating conditions. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy green vegetables, whole grain products, nuts, seeds and legumes.

Gluten Free

Gluten is a protein found in wheat, rye, barley, and derivatives of these grains. A gluten-free diet is traditionally used to treat individuals that suffer from Celiac disease, an autoimmune disorder of the small intestine that is triggered by an individual’s intolerance or hypersensitivity to gluten. A gluten free diet has also been found to be beneficial for individuals with many other digestive problems as well.

While following a gluten-free diet, it is important to be cautious of cross-contamination. This happens during the manufacturing process or at home if proper care is not taken during preparation. For example, oats are naturally gluten-free, but, they are often contaminated with wheat during growing, processing & cooking. Your level of intolerance will dictate how attentive you need to be when it comes to