The Biggest mistakes people make when starting a healing diet (and how to avoid them)

The dark side of healing diets. I realize that this sounds pretty dramatic, but in this realm of using food to improve your well-being, a lot of things can come up. 

Healing diets such as the Autoimmune Protocol, SCD, Whole 30, Wahls Protocol etc. are wonderful tools to help your body realign. As I’ve coached hundreds of people on how to find the diet that works best for them and how to incorporate healthy whole foods into their lives, I’ve seen some common mistakes that people often make when embarking on any healing diet, and I want to share these with you so that you have all the tools you need to succeed!

So you’ve done a healing diet for 30 days, you feel amazing, have reduced inflammation and bloating, feel more clear and energized, are sleeping better and feeling happier. Wonderful! You’ve done it! This was the goal!

Then, once you begin to feel better and get away from this restricted way of eating and life starts to happen, your symptoms begin to creep back in, you feel confused about what to eat and what to avoid, and you get into a cycle of being 'on the wagon' or 'off the wagon'. You may have made great strides with your healing diet and learned a lot about yourself in the process, but ultimately this restricted way of eating isn't sustainable and you find it hard to know how to navigate happy hours, social events, wedding season and a busy schedule in this “grey area.”

That grey area though? That’s life. And it's so important to be able to find healthy, sustainable ways to navigate that. If you feel like you’re either restricting your diet and feeling great, or enjoying a social life but feeling sub-par, I want you to help you find tangible ways to navigate the grey and achieve more food freedom.

Read on or watch the video below for three important points to consider when embarking on any healing diet.

1. Don’t skip the reintroduction process.

You may have done an elimination diet and felt a lot better while doing it, but once your timeline was up, you went back to your way of eating because, I know, restricting foods can be a challenge! In my opinion, the most important part of this whole process is the reintroduction portion, which funnily enough is the part that gets looked over the most.

An elimination diet allows your body to reset so that you're able to “clear the muddy waters” and really tune into how food affects you. I strongly encourage setting up a gradual reintroduction process of foods (such as dairy, grains, sugar, alcohol, etc.) to gather data about how each of these things works in your body, rather than go out and eat 'all of the things' for the next three days of your 'freedom', as tempting as it may be! Think of it as an extension of your elimination diet.

With that data you can really understand how things like dairy affects your body, how much and what kind you can have, and how it works in your own unique diet. Any type of diet, calorie counting or elimination can set you up to feel like you're either 'on the wagon' or 'off the wagon', which is why they can be pretty ineffective and even harmful if done in a haphazard way. Gathering information through a reintroduction process is really powerful because it helps us to get really clear on what works for us and to carry these good habits and new knowledge forward into our everyday lives, so that we can make empowered choices.

2. Define what food freedom means to you.

Although healing diets aren't 'easy' per say, when we have a list of what we can and can’t eat, it can be comforting and helpful to have that rigid structure. But once we get away from this structure and delve into the grey area, it can get a little more confusing to figure out what works for us individually.

I always tell people to aim for a 90/10 diet (depending on where you are on your healing journey) where 90% of the time you eat good, nutrient dense food that works for your body and 10% of the time you eat whatever you want in accordance with your body. The thing is, we don’t have a lot of guidance as to what a 90/10 lifestyle even looks like. We only know what it looks like to have strict rigid guidelines in place or to be in a total free for all!

What I would encourage you to do, and what I've been having some of my clients do lately, is to take a minute to write down or think about what 90/10 actually looks like for you. What is food freedom? What would feel really good and sustainable for you? What’s important to you?

Here are some thoughts from a client about what a sustainable lifestyle would feel like for her:

• More energy

• Lighter in mood and actual weight

• Decreased bags under my eyes

• Better digestion

• Better sleep, more rested

• Sharper focus and concentration

• Improved memory, especially short-term

• Less cranky, more even-keeled moods

• Less likely to be thrown off mood-wise, more balanced

• Like I'm really taking care of myself as best as possible - pride

How do I ideally want to feel around decision-making and food on a day-to-day basis?

• In control

• That I'm providing nutrients and healing to my body

• Like it's not such an internal battle

• Like it's not something I can discard without intention or thought or feeling badly

• What I want is to be untroubled -- less burdened -- about every decision when it comes to the choices that I make to think or dream about food, to plan meals, to eat -- to actually put things in my mouth, taste it, chew it, swallow it into my body. I don't want to feel like I have to abdicate my decisions and desires.

These are beautiful examples that came to light when she put some mindful attention to what her ideal lifestyle would look and feel like! Let me know what you come up with when considering what a sustainable diet/lifestyle really means to you, I’d love to hear.

3. What are your non-negotiables?

So maybe you’ve done your healing diet, you're feeling really great, and you've found some sustainability in your everyday diet, but then you move houses, your job responsibilities ramp up, your kids are home for the summer, stress increases and all of your good habits fall away.

You then begin to creep back into your old habits, seeking comfort in food, and have a hard time maintaining any of the momentum or the progress that you made in finding what foods work for your body. The good news? There's no such thing as being bad or good, winning or failing, there is only information that you can use moving forward.

I see clients becoming derailed by stress all the time. They then think they can’t get back to where they were, start to feel a sense of guilt and begin this process again of being on the wagon or off, rather than finding a way to maintain health even during the most stressful times. 

What I encourage you to do is to have some non-negotiables in place that you hold steady to or even increase during times of stress. During times of stress we may let our basic needs fall away, go into survival mode, gravitate towards more sugary foods for comfort, increase caffeine consumption to feel cope with fatigue, and become a lot less mindful about what we're putting into our bodies. In reality, what we want to do is increase these practices during crazy, stressful times.

When I’m stressed and crazy busy, my non-negotiables are:

• Have a good breakfast with protein, fat and veggie carbs

• Have 10 minutes of silence daily

• Drink water and avoid coffee

Instead of making loads of excuses like I used to, I now say to myself, “This is just what I do. During times of high stress, I do these things more rather than less. No matter what!” This will allow you to get out of a constant cycle of being on and off the wagon and allowing external life influences to derail you at every step.

---

If you want to talk more about what this looks like in your life specifically, I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way.

We are all unique and will implement each of these strategies differently, so contact me to set up a consultation and we can create a plan of action specifically for you.

In Health, 

Christina Tidwell, MN, RN, CHC

---

Peach Rosemary Drinking Vinegar Recipe

I tried my hand at making drinking vinegar last week and it was ahhhhmazing! Drinking vinegar (or shrubs) have been around for ages but are having a bit of a resurgence now. They're a combo of fruit, acid (vinegar) and a sweetener (honey). They are a great way to boost stomach acid production naturally, aid in digestion and make the best mocktails ever!

I made this recipe from Autoimmune Paleo and it was a big hit! It does contain natural sugars (honey and fruit) so if you're dealing with candida or have issues with blood sugar regulation you might do best with just straight up vinegar and water as a digestive aid. Do some experimenting!

Peach Rosemary Drinking Vinegar

Ingredients 

4 cups peaches, diced

1 cup honey (I actually used only 1/2 cup and it worked out well)

1/2 cup apple cider vinegar

1 sprig rosemary (stem removed)

Sparking water

Directions

Combine peaches, honey and rosemary in a large jar and muddle together with a spoon. Cover and refrigerate for two days, stirring occasionally. 

Blend the peach mixture and strain back into the jar to remove solids. (I didn't have many chunks after blending so I was able to skip this step, but it will depend how much you blend the mixture)

Stir in the vinegar and put in the fridge for another three days. 

To make your drink fill a glass with ice, pour enough of the peach mixture to fill the glass 1/4 of the way full and top with sparking water. 

It's the best Summer drink and I hope you like it! I've also been using the peach mixture as a salad dressing which is delicious. You can definitely experiment with different flavors (I did a blueberry sage one as well which was sooo tasty). 

Want some more gluten-free, AIP recipes? Get the rest of the 7-day AIP meal plan for free by clicking here! >>

In my free Autoimmune Paleo Batch Cooking Meal Plan you will receive: 

+ 7 day meal plan
+ Step by step instructions for how to cook an entire week’s worth of food in just two, 2-hour sessions (life changing)
+ Grocery lists
+ Twelve of my favorite, easy, AIP compliant recipes!

Enjoy making delicious and nutritious meals in way less time.  

Live Well Podcast | Episode 2 - Navigating Conflicting Dietary Advice With Mickey Trescott

In episode 2 of the Live Well Podcast, I got to talk with the amazing Mickey Trescott about navigating conflicting dietary advice. Mickey Trescott is author of the best-selling book, The Autoimmune Paleo Cookbook, co-author of The Autoimmune Wellness Handbook and co-host of The Autoimmune Wellness Podcast with Angie, as well as the creator of the video-based cooking program, AIP Batch Cook. 

LISTEN BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)

Click here to listen in iTunes

Click here to listen in Stitcher

Or if you’d like to play the episode right now in your browser, use the player below:

I asked Mickey the question, “How do you deal with all of the conflicting information out there with dietary fads and differing theories?" because it’s something that comes up with every single one of my coaching clients, and it's something I’ve grappled with myself.

Maybe you have an inkling that your diet might be affecting whether you have a chronic illness or not? Or you’ve begun to dive into the research, have tried a few things and bought a million supplements and have come up overwhelmed and confused?

There's SO much information out there, which is great. But depending on what you read and who you speak to, you'll get a different answer for how to improve your symptoms and feel better. So how do you know what’s best?

THE SHORT ANSWER: LISTEN TO YOUR BODY.

“Listen to your body” might be an annoying phrase that you can’t quite wrap your head around. It’s in the same family as, “reduce your stress” or “self-care” or other phrases that sound so nice and simple, but can be hard to pin down when you’re actually trying to achieve them.

Listening to our bodies has become a vague and somewhat challenging task because we've gotten so used to looking outside of ourselves for information and guidance on how to feel better.

Instead of constantly searching and looking outside of ourselves for the answers, I want to talk about how to look within as the only way to really figure out what works best for you and your beautiful body.

HERE ARE THREE WAYS TO START THIS PROCESS OF TUNING IN:

1. 5 second body scans before meals to ask yourself these questions:

   1. How am I feeling?

   2. Where am I holding tension?

   3. What are my symptoms?

   4. What is my energy level?

2. Getting quiet. Silence isn’t empty. It's full of answers. Breathing and meditating allows us to clear mental clutter so we can more fully listen to the signs and signals our bodies are trying to give us. I like the apps Calm or Insight for introductory meditation, or I practice my favorite 4-7-8 breathing technique.

3. Complete a 5-day food/symptom journal to start the process of noticing how what you put in your body makes you feel. You can download it by clicking here >>

This is a process and it's like strengthening a muscle, so be patient with yourself! Let me know in the comments where you're at with this process of tuning in. What do you notice right now if you do a 5 second body scan? What comes up? If you complete your 5-day food journal and come up with some interesting insights, let me know!

If you loved this episode, I'd be honored for you to give me a rating on iTunes. This helps me to get content out to others who are interested in getting control of their health through diet, lifestyle shifts and personal empowerment.

---

P.S. I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way.

We are all unique and will implement each of these strategies differently, so contact me to set up a consultation and we can create a plan of action specifically for you.

In Health, 

Christina Tidwell, MN, RN, CHC

Cassava Flour "Breaded" Fish Recipe [AIP, GF]

Have you tried cassava flour yet? Cassava flour is made from cassava or yucca, a root veggie used widely in South America and parts of Asia and Africa. The flour is made by peeling, drying and grinding the root itself. It's gaining popularity as a gluten-free flour alternative and I've been having fun experimenting with it! I should note that some people who have a gluten sensitivity don't tolerate cassava. As with any food, note how it works for you and adjust accordingly.

I made this "breaded" fish recipe and it's now a household favorite. Honestly I think the cassava flour is a better addition than standard breadcrumbs. I hope you enjoy it! 

Cassava Flour "Breaded" Fish

INGREDIENTS

1.5 lb Cod fillet pieces (4-6 pieces) or another thicker white fish

5 garlic cloves, peeled and minced

1/4 cup chopped fresh parsley leaves

Lemon Juice Mixture 

5 tbsp fresh lemon juice

5 tbsp extra virgin olive oil

2 tbsp melted ghee (omit if following elimination phase of AIP and substitute with more oil)

Dry Mixture 

1/3 cup cassava flour (I like this brand) 

3/4 tsp salt

(Can add other spices such as cumin, coriander and paprika) 

DIRECTIONS

Preheat oven to 400 degrees (F)

Mix lemon juice, olive oil, and melted butter in a shallow bowl. Set aside.

In another shallow bowl, mix cassava flour and salt (and other spices if adding in). 

Pat fish fillet dry. Dip fish in the lemon juice mixture then dip in the flour mixture. Shake off excess flour.

Heat 2 tbsp cooking fat (coconut oil or ghee) in a skillet over medium-high heat. Add fish and sear on each side to give it some color, but do not fully cook (1-2 minutes on each side) Remove from heat.

Add the minced garlic to the remaining lemon juice mixture and mix. Drizzle all over the fish.

Bake in the oven for 10 minutes or until the fish begins to flake easily with a fork. Remove from heat and sprinkle on chopped parsley. I like to serve this with a nice big salad and some roast veggies or with some sauteed bok choy!

Want some more gluten-free, AIP recipes? Get the rest of the 7-day AIP meal plan for free by clicking here! >>

In my free Autoimmune Paleo Batch Cooking Meal Plan you will receive: 

+ 7 day meal plan
+ Step by step instructions for how to cook an entire week’s worth of food in just two, 2-hour sessions (life changing)
+ Grocery lists
+ Twelve of my favorite, easy, AIP compliant recipes!

Enjoy making delicious and nutritious meals in way less time.