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abiteofnat · 7 years

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AVOCADON’T EVEN TELL ME ABOUT WHERE THERE IS GOOD GUAC…

Because last month in six days I ate Mexican food for dinner six times. That’s right, every single dinner somehow started with a big ole basket of tortilla chips and ended with greasy fingers and 3-6 tacos in my stomach. I think at one point I just began to expect that my night would end in rice and corn tortillas, and then it just kept happening…

Is this anywhere near a complaint? ABSOLUTELY NOT. Mexican is in my top three favorite categories of food, the other two being Italian and Mediterranean (but bagels always, always coming in first above all), and so I tend to be a harsh critic. There’s also different types of Mexican food: the traditional, authentic type that’s hard to find but life changing when you do, the 3 a.m. places that are the real reason we even go out in the first place so we can end up in front of a chimichanga of shame after a somewhat irritating house party, and then the nearly authentic kind that has a dash of flair added. I LOVE ‘EM ALL. Most of these will be a mix of the first and last kind, as everyone who knows me knows the only 3 a.m. place I frequent is Allende Restaurant even though everyone else is a Taco Burrito Palace bitch. That Allende rice and white tile walls; nothing will comfort you and your premature hangover quite like it. When your friend is crying over that fuckboy and your friend’s friend drank about six beers too many? Take them to Allende! Can’t cry when you’re choking on horchata!

I haven’t done a good taco roundup in a while and for a city that loovvesss margaritas as much as Chicago does it’s about time. How can I even write this after being up to my ears in salsa verde without wanting to throw up? IT WAS ALL JUST THAT GOOD. I’m living vicariously through my own memories from the past week and I am legitimately excited to write about these tacos.

HERE WE GO.

1. Adobo Grill

On any given menu, there’s about 10% of things I have no interest in eating. Add on the 80% I can’t actually eat due to being vegetarian, and that leaves 10% of a menu that is up for grabs. The fact that the happy hour taco offered the night we went to Adobo Grill was one of the most astounding tacos I’ve ever had literally blows my mind- what! are! the! odds! For $2 a piece you could assume that it’s going to be chicken, beef, or some odd mixture because at Adobo the taco platters come in sets of three tacos with rice and beans for $15-19 so why would they give the good stuff for cheap… AND INSTEAD IT WAS A LUCIOUS FISH TACO, GRILLED TO GOLDEN PERFECTION. Topped with pico de gallo and spicy mayo sauce? Add in some of their fresh to death guac and a little spicy red salsa? It was almost tooooo good. The single corn tortilla held up beautifully against the moist, meaty fish and they did not skimp on anything even though it was 5:30 p.m. and happy hour drinks were flowing and the restaurant could have really taken advantage of that. These tacos have not left my mind, or my heart…

Another thing so wonderful about this place: the patio! It’s open and covered in tasteful twinkle lights, with the giant mural (pictured) of a happy skeleton man a and some flowers that play off the orange and purple hues of the decor. To sit outside right across from Second City (great date night all in one city block!) and sip a Modelo pretty much means fucking euphoria, and then add in guac that actually tastes like guac and not avocado slime? KABOOM. As much as I want to say all guac is good guac Adobo puts a lot of places to shame (cough cough Chipotle how the frick is that shit celebrated so widely) and gives you a TON of incredible guac for $9. Chip score: 8/10. Guac score: 10/10. Vibes: 10/10.

Insider scoop: Go for happy hour until 6 p.m., splurge for guac, add the salsa to everything, and order a side of plantains with sour cream. Never had plantains before? This is the perfect place to just trust the food blogger and go for it because you will DIE OVER THEM.

2. Big Star

BIG STAR IS MY KING, QUEEN, AND THE ENTIRE KINGDOM. If you live in Chicago, and it is above freeze-my-nuts-off temperature, it is patio weather and any restaurant that puts 2 chairs and a table out front will be considered a patio destination. Like Adobo (but even better) Big Star goes above and beyond as it’s a mainly-patio restaurant, with bulb lights lights above every stainless steel table and the warmest, most inviting outdoor seating there is once the sun goes down. You can watch the people, see some street art, watch the Blue Line zoom by, and walk to Stan’s Donuts for a wide array of treats afterward (aka a blueberry cheese danish, YUMBO).

Located in Wicker Park, a very artsy n’ cute section of Chicago that’s a bit more on the ~trendy~ side since lots of blogged about restaurants have opened up, Big Star offers tacos a la carte and the best chips and guacamole on that side of the highway. I have gone for the past two years close to my birthday to celebrate because the pitchers are insanely alcoholic and also delicious, serving about 6 glasses in each pitcher. With one marg being $9 and a pitcher being $36, it is an absolute steal and even if only two people are at the table it is worth the high price tag. Best part is that the pitcher comes with a wooden ladle which adds to the vibe of Big Star, but is also hilarious to stir your vat of tequila and juice with. Like witch’s potion, but probably even more dangerous!

Once everyone is seated and with drink, it’s time for the poor waiter to scream over everyone to take the order. While Big Star is mostly outside, it’s verryyyyy loud due to the sheer amount of people and the music pumping from the inside section that leaves the doors/ windows wide open. We were seated near the window and with a group of ten, it was one of those nights that leaves your voice hoarse and your ears ringing but feeling like you had a good as heck time! My favorite vegetarian tacos are the:

- Taco de Zananhorias: try ordering that when you do not speak Spanish and are two margs deep! This taco is the best yet overlooked one on the menu, featuring spiced cooked carrots that are savory and still have a crunch to them, pumpkin seeds for flavor and texture, and an incredible spicy date & yogurt dressing that offers a chipotle kick to offset the sweetness of the carrots and the dates. Wrapped in a corn tortilla, this taco is actually a filling veggie taco that doesn’t just taste like red peppers topped in guac! Which is like 99% of most vegetarian tacos! The flavors in this are worth more than $2.50 a pop, which is what it will cost you.

- Taco de Pescado: Your typical and delicious fried tilapia taco! Beer battered and with the expected crunch of cabbage, top with some line for a perfect fish taco. This is a good standby if you’re weary of the more creative ones.

- THE WALKING TACO: Most of the table ordered this one! It’s a DAMN fever dream to eat! Let me preface by saying honey BBQ twist Fritos are my most coveted, most guilty snack that I find myself eating far too often and usually when I’m having a flip off the universe and treat yourself moment. So take the trusted, panty-dropping crunch of the Frito and then add buffalo sauce, beans, cheese, crema, and cilantro? STILL IN THE SNACK SIZE FRITO BAG? AND YOU EAT IT ALL WITH A FORK? FUCKIN NUTS GUYS. I know for a fact this stretches the authentic “Mexican food” title, but man that was a great business decision to include it. Once a year, as a birthday treat, the Walking Taco is my bitch.

Shoutout to Big Star, the ideal location for any event that needs tequila.

3. Garcia’s Restaurant

Garcia’s feels like home due to the amount of times a meal there has included the same group of close friends, emotional conversations about sorority stuff, and late night escapes from boys that don’t understand when they’re ridiculous, we will go get mole and strawberry daiquiris instead of dealing with them. While I have no photos to share, I do have memories and the assurance that this place is truly authentic. From the large wooden chairs to the flags on the wall, atmosphere lacks but the food is absolutely incredible. I always order the Cheese Enchiladas with mole poblano on top, and it is the real mole that makes you warm from the inside out. It’s thick with notes of cocoa, spices, and not too sweet- almost bittersweet in fact, and with the pull of cheese inside chewy tortillas all rolled up underneath it is a rare find indeed.

The chips & salsa take the cake in my book; they’re perfectly crispy and not greasy, and the salsa will make your eyes water but then before you know it your face is soaking wet because you ate ALL OF THE SALSA ANYWAY. Hurts so good, you know?

And as mentioned the strawberry daiquiri is DOPE DOPE DOPE. Huge for the price, sweet and sugary with all the spicy food, and perfect for late night gossip. Or pregaming, either one.

4. Taco Diablo

An Evanston favorite! The OG Taco Diablo opened a few years ago and was an instant hit in the North Shore as it was a dark, intimate den of Mexican food, a place for casual drinks, and coated in sugar skull paintings and weird demonic creatures dancing around the bar area. Given the logo has little devils in it, it’s fitting that here they take a sultry, somewhat naughty approach to decor and food. We went once or twice a week and craved their guac that has a very specific lime & garlic undertone to it in the best way guac ever could, and the baskets of thin chips with rock salt sprinkled on the sides.

No one was prepared for the morning we woke up and Beloved Taco Diablo had burned down, along with it’s neighboring restaurant Pine Yard. Needless to say, everyone was SHOOK and really genuinely upset that this tragedy struck such loved, run-by-good-people places. So then even more was no one prepared when the ashes were burried and from them rose A NEW TACO DIABO RIGHT ACROSS THE STREET! The owners of this cantina and the conjoining (long time closed) Asian-influence restaurant Lulu’s bought a double lot across the street and just went gung-ho on giving Evanston two of their favorite places back, which was like Christmas 100x over. The tacos from Taco Diablo AND the sesame peanut noodles from Lulu’s??? Next door??? HECKIN’ YES. I have literally downed a -very strong- marg with friends at Taco Diablo and then placed an order for the noodles to go to enjoy later in bed, and if that’s not employing DEMAND AND SUPPLY IDK WHAT IS.

Go here for dinner with friends, a second date or a weekly drink date, and to sample every fucking thing on the menu. Especially the chilaquiles!!!

5. Depot Nuevo

This one is hardest to type because we adore it, cherish it, crave it, owe many years of our lives to it way too much and in fact I will be here this week a couple times already. Depot graced our lives many moons ago in Wilmette and quickly became the neighborhood hub, as it’s downtown and in a real, separate house with a wraparound porch and the same smiling faces greeting you every single time. The menu offers your typical Mexican favorites such as tacos, fajitas, burritos + bowls, and of course guac and salsa, but with a slightly more upscale twist in a casual yet good-enough-for-a-life-event setting. The shrimp taco filled with crispy grilled shrimp, spicy crema, and actual slices of avocado are in my list of favorite foods in the entire world, but order the cheese quesadilla with a side of avocado and rice and holy frickle frackle you will never see quesadillas as a children’s food again. The cheese is juicy, chewy, stretchy, buttery, everything you could imagine and more. House-made corn tortillas and red salsa are impossible to describe, and the pomegranate margarita is the sweet n’ sour necessity to the meal that will linger in your mind for days afterward until you go back.

Don’t brush it off because it’s in the quiet and sleepy suburbs. It is constantly busy, turnt, and I promise people in my friend group will be there heckling the staff and demanding elite service because we keep them in business. I THANK AND APPRECIATE YOUR WORK, DEPOT!

That’s all I’ve got for you today friends, I hope this helps shape some weekend plans and gives you some new happy hour spots! What are your favorite Mexican restaurants?? Always looking for new places!

-Natalie

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tyleroakley-obsessed · 4 years

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Ed. Note: Check out this Memphis nacho roundup article from Stacey, Editor of Edible Memphis, updated in time for National Nacho Day 2019 with a few new recommendations, too. Menus are subject to change. Call ahead to confirm your nacho order. When people think of Memphis, they automatically think of barbeque. Well, I’m here to change that. Below are several fine examples of why we need to start promoting ourselves as a nacho town! Autozone Park Stacey G. Let’s ease into this with a little barbeque talk. I think we can all agree that the Rendezvous BBQ Nachos at the Redbird’s games is what put us on the nacho map. Tortilla chips, Rendezvous bbq, cheese sauce, bbq sauce and jalapeños, if you like. Nothing goes better with a cold beer and a baseball game. Rendezvous Justin Fox Burks Speaking of the Rendezvous nachos at Autozone Park, they’re also available in the restaurant, naturally, but did you know they also have a pretty fine vegetarian nacho too? Brainchild of the Chubby Vegetarian, the rice and beans nachos include Brim’s chips, red beans and rice, cheese dip, barbeque sauce, and jalapeños. You won’t miss the meat. Really. Central BBQ Stacey G. C-BBQ takes BBQ nachos to the next level. They’ve got marinated slow-smoked pulled pork on a bed of tortilla chips topped with BBQ sauce, cheese sauce, shredded cheese (that’s right, TWO cheeses), jalapeños, and a light dusting of BBQ shake. Adventurous diners can substitute barbeque potato chips for the tortillas, and those who don’t like pork can order them with sliced beef brisket, pulled chicken or sliced turkey breast. Go on vegetarians and vegans, ask for them with the grilled portabella. It’s cool. And for those watching your waistlines or pocketbooks, half orders are also available. RP Tracks The barbeque tofu (yes, tofu) nachos at RP Tracks are legendary. In Memphis we even barbeque (and fry) our tofu. Dang it’s good! Tossed atop freshly made tortilla chips, black bean chili, shredded lettuce, cheddar cheese, tomatoes, sour cream and jalapeños, it satisfies vegetarians and meat eaters alike. Vegans may also order it dairy-free. Ed. Note: These have been my favorite for a good long while. Tops The newcomer to the BBQ nacho party is Top’s, and they only have them at a few locations. There are two variations. The “loaded” comes with chips, beans, meat, sauce, cheese, lettuce, tomato, onion, jalapeños and sour cream. They also serve “regular” with just chips, cheese meat and sauce. I think the most exciting thing about these nachos is seeing what customers will do when given free reign. (Think cheeseburgers topped with barbeque meat.) I have already caught wind of a gal adding slaw. It is Memphis after all. Sweet Grass Next Door Stacey G. Next up, the king of all nachos. The Badass Nachos started as a secret menu item that was only available when the chefs at Sweet Grass Next Door felt like braising briskets or when there were major sporting events. Not surprisingly, it quickly became a neighborhood favorite. Sweet Grass now braises over 100 pounds of brisket per week. They cut and fry some corn tortillas from Tortilleria La Unica on Summer and cover them in red chili sauce (basically, an enchilada sauce), queso, sautéed onions and peppers, braised beef brisket, tomatoes, pickled jalapeños, sour cream, cilantro. Best off all? You can order them on a plate large enough to take a nap on! Carolina Watershed Another newcomer to the nacho scene, Carolina Watershed makes theirs with pork rinds, pulled pork, jalapeños, scallion cream, a provolone, mozzarella and parmesan cheese blend, and serves them with an egg on top – which basically means you can have them for breakfast. Bleu Bleu, inside the Westin Hotel, actually does serve breakfast nachos, at least on the weekends. Nachos Rancheros features eggs sunny side up, baked kidney beans, pico de gallo, sour cream, Monterey jack cheese sauce with jalapenos and homemade tortilla chips. Good morning! Slider Inn Slider Inn nachos are the gold standard in town, and really do taste better on the patio. They come in several varieties—chili, chicken or plain. Super thin and crispy chips are piled high with chicken or chili or both, black beans, shredded cheese, pico, sour cream and jalapeños. They are baked in the oven so the cheese gets a lil crispy, which is kind of the best thing ever. Now, listen up. Take these nachos to the next level in any one of these ways and thank me later: 1. Add guacamole. 2. Substitute buffalo chicken for regular chicken. 3. Substitute steak 4. Substitute falafel, and 5. Substitute the same al pastor meat they use for Taco Tuesday (dressed with cilantro, onion, pineapple, and salsa). I’m not done wowing you—half orders are also available. Tsunami Let’s move into some really fun territory. Asian nachos. Chef Ben Smith was inspired by longtime customer and friend, Margot McNeely, who came back from Puerto Rico raving about some seafood nachos she had. He decided to do his own version with fried wontons, seared tuna, crema, Sriracha, scallions and jalapeños. They are the perfect bite and definitely the lightest and most refreshing nachos there ever were. Wok’n in Memphis The Wok’n in Memphis Mongolian Beef Nachos get their Asian flare from beef. Fried wonton chips are topped with shredded braised Mongolian beef, bell peppers and onions, and finished with Sambal mayo, fried garlic, sesame seeds, scallion and cilantro. Look for them at the Puck Food Hall. Maciel’s Don’t leave Maciel’s out of the nacho party. Theirs come with crispy chips, beans, lettuce, tomatoes, onion, carrots, cilantro, jalapeno, sour cream, chipotle, cheese and your choice of spicy shrimp, pollo tinga, asada, pastor, or chorizo. (Spicy shrimp! Spicy shrimp!) Ciao Bella Ciao Bella makes an Italian version of nachos that is pretty spectacular. They include sun-dried tomatoes, Bolognese sauce, Alfredo sauce, mozzarella, black olives, banana peppers, red onion, and tomatoes over homemade tortilla chips. Grecian Gourmet The Greek nachos at Grecian Gourmet are in the current weekly rotation, and it seems they get better every time I try them. Pita chips are loaded with meat sauce, feta dip, lettuce, tomatoes, black olives, red onion and banana peppers. Also available to add to the party: gyro meat and chicken. Chef Tam’s Chef Tam has not one, but two (!) nacho options on her menu, and they are completely different. First up, the totchos. Seasoned fried tater tots are smothered with their Muddy Mac & Cheese, Applewood smoked bacon, pico and a drizzle of their signature sauce. (The Muddy Mac is already practically a meal in itself — It’s loaded with crawfish, crab and shrimp.) Second, the peach cobbler nachos–Chef Tam’s play on a Southern culture classic. Cinnamon sugar chips are topped with peach cobbler filling and cinnamon sugar dusted vanilla ice cream. Using the chips to scoop up the peaches, sauce and ice cream is like getting that perfect corner bite on a regular cobbler every.single.time. Babalu Babalu Tapas & Taco’s has stepped into the ring with a dessert nacho of their own. Chocolate Nachos consist of cinnamon sugar dusted chips, topped with Nutella and fresh fruit. What’s not to like? Adding a few more favorites… Inspire Community Cafe View this post on Instagram A post shared by Holly Whitfield (@ilovememphisblog) on Dec 26, 2018 at 11:45am PST Inspire Community Cafe in Binghampton offers comfort-food inspired home cooking with fresh ingredients. Go for their nachos with BBQ Chicken, black beans, roasted corn, veggies, and melty, cheesy goodness. Half Shell View this post on Instagram A post shared by The Half Shell (@thehalfshell) on Sep 1, 2017 at 7:49pm PDT The regulars at the Half Shell’s two Memphis locations swear by their giant plate of Baja Seafood Nachos, which pile shredded crab, blacked tilapia, shrimp, and melted cheese onto tortilla chips with all the fixings. Celtic Crossing Photo provided by Celtic Crossing For lunch, brunch, or late night, order a pile of hand-cut fries topped with corned beef and cheese at Cooper Young’s comfy Irish pub. Stix Stix serves up Asian fusion food, including a Japanese teppanyaki grill, sushi bar, and Mandarian menu. For their take on nachos, try these nachos with seared tuna, avocado, soy and spicy mayo. Stix has a location in the Collierville Carriage Crossing mall, and will open a location in downtown Memphis in late 2019 or early 2020. Huey’s View this post on Instagram A post shared by Huey’s Restaurant (@hueysrestaurant) on Aug 9, 2019 at 6:00pm PDT We all know about Huey’s and their burgers and loaded cheese fries, but what about classic nacho noshes? The casual chain serves up traditional beef nachos, when nothing but crisp chips, melted cheddar, ground beef and beans, and sour cream will do. What beloved nachos did we leave off this holy list? No need to throw your plate of melted cheese and chips at us, just let us know in the comments and we’ll check it out. Published August 2018. Updated November 2019. About The Author Stacey Greenberg is a freelance writer who lives in Cooper Young with her two teenaged sons. She’s a contributor to Thrillist.com, Edible Memphis, I Love Memphis, and Memphis Travel. She’s also the author of the award winning blog, Dining with Monkeys (diningwithmonkeys.com). A lifelong Memphian, she loves the fact that she’s never met a stranger here. Are you a home owner in Memphis, with a broken garage door? Call ASAP garage door today at 901-461-0385 or checkout https://ift.tt/1B5z3Pc

https://ilovememphisblog.com/2019/11/lets-have-a-memphis-nacho-party/

#I Love Memphis

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nicholerestrada · 5 years

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Snyder: Travel lessons, from the TSA to Dr. Seuss National Park | Liz Snyder

If you’re lucky enough to be enjoying a Spring Break trip this week, I wish you safe travels and many happy adventures.

I haven’t had an official Spring Break since graduating from college, but I gave myself a Winter Weather Break in late February/early March. (It’s either escape for 10 days or try to make my body actually hibernate, which can’t be healthy or, I assume, physically possible.)

As always, traveling — this time to the San Diego area — taught me more than just the best place to find tacos at 10 p.m. (Lucha Libre, in the Mission Hills neighborhood, has a fun Mexican wrestling theme and funky menu items like the “Undefeated Seafood Taco” and “Tap Me Out” tacos with fillings that include French fries and avocado.)

I also learned:

”TSA Pre” has its privileges: At the airports, I breezed through the TSA security lines because my ticket said I was “TSA Pre” (pre-cleared). Why? I have no idea, but I didn’t question it as I waltzed through security with my shoes on, like a Saudi prince — if a Saudi prince ever flew commercial. Meanwhile, my husband, Rex, was enjoying the full TSA treatment, taking off his shoes, belt and anything else deemed a security threat. Thank you, airport gods, for bestowing on me the coveted “TSA Pre” status.

Sometimes, boring is wonderful: Our flight to San Diego was uneventful. Boring, even. Safe. Smooth. Not much turbulence and no one yelling at flight attendants or other passengers. Still, even a boring flight is a marvel of the modern age. You can leave your house in Kenosha at 3 a.m. and be in San Diego at noon. Until we start hopping on rockets for Spring Break trips to Mars, air travel remains a miracle and has opened up the world. (We flew on Southwest and were on one of the airline’s Boeing 737 Max jets, so I feel blessed to have made it to California and back safely.)

All’s quiet on the Western front: When we returned home, several people in Kenosha told me they’d never travel to San Diego because it’s so close to the border with Mexico. They envision hordes of people trying to cross into the United States like that scene of zombies swarming over a wall in “World War Z.” We didn’t travel to the border, which is a scant 16 miles from San Diego, but I did talk with a San Diego sheriff’s deputy, who said the border “crisis” has been overblown and that the area remains as peaceful as always.

Nickels, dimes and quarters add up to real money: Before starting this trip, Rex took his change jar to his credit union. After running it through a coin machine, he walked out with $197 in spending money. That’s a lot of Lucha Libre tacos!

”Informed winging it”: It’s the best way to travel. I was armed with a “Fodor’s Guide to Southern California” and a “National Geographic’s Guide to the National Parks” from the library. With no set itinerary, we used those guides to plan our trip as we went along, discovering new places every day.

Dr. Seuss National Park should happen: That’s my proposal for renaming Joshua Tree National Park. The beloved children’s author was a resident of Santa Barbara, and the park’s joshua trees (which are actually yucca plants) look like something from one of Dr. Seuss’ books. They also look like something the Lorax would be hugging, so it makes perfect sense.

”Bombs have the right of way …”: We learned this valuable life lesson while touring the massive USS Midway Aircraft Carrier, now a museum docked in San Diego Harbor. The phrase was used in the ship’s mess hall, to warn diners to get out of the way when bombs came rolling through, but I’d probably get out of the way of a bomb in any setting.

Newspapers are saving the world! I’ve long believed in the power of a free press, but newspapers — the actual print product — are used by Navy helicopters to mark targets in the water during rescue missions. Specifically, they use the Sunday comics sections, which are heavy enough not to blow away and colorful enough to be seen from 25 feet away. And you thought Beetle Bailey was just a comic strip!

Keep your ears open: You hear the funniest snippets of conversation when traveling, like a heated discussion a family was having over the German word for “mother-in-law” vs. “stepmother” or the man I passed on a trail leading to Cabrillo National Monument who was remarking on “the main problem with the Omaha library system …” I really wanted to hear the rest of that sentence.

Not just bombs have the right of way: The most dangerous road hazard we encountered was not a California driver — though traffic could be horrendous at times — but jogging strollers, which seem to be as big as some cars and which swerve into traffic without warning.

Your moment of bliss: Being in California and seeing our own Betsy Ade singing on NBC’s “The Voice” was a wonderful reminder that, no matter how far you travel, there really is no place like home. Go get ‘em, Betsy!

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Source: https://hashtaghighways.com/2019/04/21/snyder-travel-lessons-from-the-tsa-to-dr-seuss-national-park-liz-snyder/

from Garko Media https://garkomedia1.wordpress.com/2019/04/21/snyder-travel-lessons-from-the-tsa-to-dr-seuss-national-park-liz-snyder/

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brian-cdates · 6 years

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The Essential AIP Diet Guide: How to Do It & Heal Yourself

The AIP diet, or autoimmune diet, is a specific way of eating or “way of life” to help individuals heal from autoimmune disease. Here’s all you need to know about an AIP Diet, including the benefits, side effects, food lists, meal ideas and tons of resources to help you get started.

AIP Diet 101

The Autoimmune Protocol, or “AIP Diet,” is a special dietary approach to help people with autoimmune disease, symptoms and/or digestive issues heal their gut—and decrease inflammation.

“Autoimmune” essentially means “attacking self”.

In the case of autoimmune disease, the body produces antibodies that attack its own tissues, leading to the deterioration and in some cases to the destruction of such tissue.

And this is most often attributed to a leaky gut—as your intestinal lining becomes more permeable (less tight) with wear and tear, food particles and ingested toxins easily leak into the bloodstream, causing those antibodies (disease destroying particles) to go to work.

As the antibodies attack the foreign invaders, they also attack your body’s own tissues in the process, leading to inflammation, “flare ups”, achy joints, skin conditions, brain fog, depleted energy, cysts, IBS, heart disease, cancer and more.

In other words: No bueno (no good).

Why the AIP Diet?

Certain “higher inflammatory” and histamine foods generally provoke this situation more, including:

Grains and gluten

Dairy

Beans

Sugar (added) and artificial sugar

Alcohol

Eggs

Nuts and most seeds

Processed foods

Vegetable oils (canola, Crisco, margarine)

Nightshades (tomatoes, potatoes—sweet potatoes ok, peppers, eggplant, paprika, all chili’s including spices)

Enter: The AIP diet—a period of “removing the triggers” and focusing on gut-loving, anti-inflammatory foods to allow the body (and gut) to heal.

How the AIP Diet Works

An Autoimmune Protocol (AIP) diet works to reduce inflammation in the intestines.

Many “clean eating” or elimination diets are not complete enough to remove immune triggers that promote inflammation in the gut.

AIP works to calm inflammation in the gut and also calm inflammation in the body. Although autoimmune disease can never be cured, it can be put into remission by targeting improved gut health. For some, an initial AIP protocol of 6-8 weeks (paired with digestive support like probiotics and enzymes) is all that’s needed to then begin experimenting with some foods within the “avoid” list again to see how the body responds—even on occasion.

For others, it can be years, or even a lifetime from a history of an unhealthy gut that certain foods do provoke an inflammatory response. Every BODY is different and it’s a matter of finding what works for you.

AIP Diet Foods: What to Eat & What to Avoid

Although AIP may sound like a restrictive diet, there are actually hundreds of foods included and ways to “spice” it up. I encourage my clients to eat with the “abundance” mindset. Think: What CAN I eat, instead of what CAN’T I eat? In fact, the “avoid” list is MUCH shorter than the “eat list”

What to Avoid

Eggs

Nuts/Seeds

Grains

Dairy (Except for Grass-fed butter; Ghee; Full-fat grass-fed yogurt with Live Active Cultures Only)

Beans & Legume (Including Peanuts)

Beans

Nightshades (potatoes-sweet potatoes are ok, tomatoes/tomato sauce, eggplants, sweet and hot peppers, cayenne, red pepper, tomatillos, goji berries etc. and spices derived from peppers and paprika)

Alcohol

Fructose consumption in excess of 20-30g per day (1-2 servings/fruit per day)

NSAIDS (like aspirin or ibuprofen)

Artificial sweeteners (yes, all of them, even stevia for right now)

Sugar & added-sugar (Salad dressings, ketchups, frozen dinners—read labels)

Conventional Processed/Packaged Foods

Emulsifiers, thickeners, and other food additives

Alcohol (limit to 1-2 glasses per week)

Coffee (limit to 1 cup or less of high-quality, organic coffee per day)

What to Eat

Grass Fed Meats, Poultry and Seafood

Vegetables (except nightshades)

Fruits (limit to 20-30 grams fructose/day)

Coconut, including coconut oil, manna, creamed coconut, coconut aminos, canned coconut milk, shredded coconut

Fats: olive oil, coconut oil, avocados, lard, bacon fat, ghee (derived from butter, but ok in small doses)

Fermented Foods (coconut yogurt, kombucha, water and coconut kefir, fermented vegetables)

Bone Broth

Herbal Teas

Green Tea

Vinegars: Apple Cider Vinegar, Coconut vinegar, red wine vinegar, balsamic

Natural Sweeteners: occasional and sparse use of honey and maple syrup (1 tsp/day)

Herbs: all fresh and non-seed herbs are allowed (basil tarragon, thyme, mint, oregano, rosemary, ginger, turmeric, cinnamon, savory, edible flowers)

Herbs and spices (such as: sea salt, curry, dill, cinnamon, cloves, turmeric, vanilla, onion powder, oregano, garlic, cilantro, bay leaf, basil, chives, peppermint)

Benefits of the AIP Diet

Feeling energetic, less inflamed and experiencing remission of your condition!

Win. Win. Win.

Side Effects of the AIP Diet

As with anything in life, there are “pros” and “cons,” and some cons to be aware of include:

Overthinking your food

Stressing out or fearing how food makes you feel

Isolation (not feeling like you can go out or be with people)

Unwanted weight loss (your body is still healing)

Feeling limited in your food options and choices

Cravings or thinking about binging due to restrictive mindset trap

It’s vital to be aware of your mindset and the psychology of eating when commencing AIP, and remember: It’s not forever.

Beyond the AIP Diet: Is There Anything Else You Should Do?

The AIP Diet goes far beyond the foods you put into your mouth. In fact the actual latin form of the word “diet” means “a way of life.” For the individual with an autoimmune condition, this means your lifestyle also reflects an “autoimmune diet”—or anti-inflammatory—lifestyle.

In fact, considering that 90-95% of all disease is triggered by stress alone, mitigating and addressing stress head on is an essential component of the “healing” process.

AIP Lifestyle “Medicine”

This includes:

Healing Your Gut

An AIP Diet is great, but it is not the end all, be all to healing from autoimmune disease. Gut healing is an ESSENTIAL component to any AIP Diet protocol, and should not be taken lightly. “Intestinal permeability,” or “leaky gut” go hand in hand with autoimmune conditions, and healing and sealing the gut is not a practice of just managing the disease with an AIP diet.

Addressing underlying issues or causes to intestinal permeability and autoimmune disease is essential, including potential testing for:

Food Intolerances/Sensitivities

SIBO

Fungal & Parasitic Infection

Dysbiosis

Organic Acids

Partnering with a functional medicine practitioner or nutritionist skilled in addressing the ROOT CAUSES of disease can be game changing.

Aside from lab testing, supplement protocols, other food avoidances and gut-healing agents may be warranted, including:

Apple Cider Vinegar

Herbs like Dandelion and Milk Thistle

Colostrum

Algae

L-Glutamine

Collagen

Bone Broth

Sleep

7-9 hours per night does a body good—sleep and rest is where anti-inflammatory healing occurs.

Hydration

Aiming for a minimum of half your body weight in ounces per day, and limiting coffee/caffeine to 1 quality cup of organic brew per day or less.

Exercise

Not too much, but not too little. Many people with autoimmune diseases find they feel weak after a bout of dealing with the disease, making exercise more difficult. Others realize their stressful lifestyle itself has been the #1 contributing factor to their disease—over training included. Movement is essential to healing, but a focus on gentleness and truly listening to your body is encouraged. A variety of movement also is beneficial, including: Yoga, walking, swimming, and strength training. No need to train for a marathon or CrossFit back to back 5-7 days per week either. Simply: Have fun with movement AND listen to your body.

AIP Diet 3-Day Meal Plan Ideas

Day 1

Breakfast

Chicken Sausage, Veggies (Greens, Mushrooms & Zucchini Sautéed in Ghee), Avocado

Lunch

Roast Turkey, Collard Green Wrap, Avocado Mayo, Plantain Chips

Dinner

Bison Burgers with Sweet Potato Fries & Coleslaw

Snack

Bone Broth

Day 2

Breakfast

“Chocolate” Green Protein Smoothie (with Collagen Protein)

AIP Zucchini Bread Slice

Lunch

Spinach Salad with Leftover Burgers, Avocado, Sweet Potato Fries, & Apple Cider Vinegar or Squeezed Lemon

Dinner

Crispy Chicken Thighs Mashed Cauliflower Pan-Fried Greens

Snack

Coconut Butter Packet

Half Banana

Day 3

Breakfast

Breakfast “Tacos”: Coconut Flour Tortilla, Ground Turkey, Guacamole, Nutritional Yeast

Lunch

Leftover Shredded Chicken with Avocado Mayo Apple Cucumber Slices

Dinner

Herb Crusted Salmon Asparagus Cinnamon Roasted Butternut Squash

Snack

Beef Jerky

AIP Diet FAQs

How long should I do AIP for? When first starting the AIP diet, the “strict” AIP diet is recommended for 30-60 days. This is to allow your gut and body time to heal and detox from any inflammatory foods you’ve been eating, followed by a reintroduction phase, where you may begin to experiment with foods.

How do I do the reintroduction phase? Reintroducing foods after an initial AIP diet is best accomplished by focusing on adding one thing at a time, in 2-7 days chunks. This methodology allows you to see what foods work for you and which ones don’t. For instance, beginning with eggs, you may eat scrambled eggs one day and feel great, but notice your nose is runny or skin is breaking out a few days later. Sometimes foods can have a delayed autoimmune (attack) response time, so by conducting slow reintroductions, you’re able to reintegrate foods appropriately.

Will I ever be able to eat sandwich bread, oatmeal, pizza or ice cream? Foods during a “reintroduction” phase of the AIP diet may very well include some old beloved staples, however, be warned, most people do respond differently to more real foods (say scrambled eggs or almond butter) than they do Subway sandwiches and takeout pizza. In other words, on the “totem pole” of “inflammatory” foods, most processed and refined foods, sugars, hydrogenated oils and gluten-containing foods tend to be MORE INFLAMMATORY than real foods like nuts and eggs, even though nuts and eggs are also not technically “AIP foods.” When reintroducing foods, experiment with what you will, but be warned that most real foods sit well with individuals than not real foods. Let your body be your guide.

I’m going out to eat, what should I order? Many people on the AIP diet feel completely isolated because social life often revolves around food—many inflammatory foods at that. Most restaurants are unaware of AIP Diet triggers, like hydrogenated oils, margarines and gluten-cross contaminating foods (like “gluten-free grains”), and even if a restaurant is gluten-free, it doesn’t mean it’s inflammatory free. That said, you do NOT have to live in a bubble. Share with your waiter that you are highly sensitive to gluten and dairy, or have autoimmune dietary needs from the beginning, and (good) restaurants will often go out of their way to accommodate your needs. As far as ordering goes, you typically have one of two options: (1.) View eating out as more of social experience—rather than strictly an eating experiment. Plan to eat a real meal your body enjoys before or after, and at the restaurant nosh on a real-food appetizer, salad, or smaller portion of a meal (such as shrimp cocktail or ceviche—sans sauce; greens with protein, avocado and squeezed lemon juice; or non-oiled veggies and proteins). You may even opt to bring your own packet of coconut oil, coconut butter or ghee to have some healthy fat to compliment an otherwise boring or dry meal.

I’m overwhelmed! How can I do this?! First things first: Take a deep breath! Just like anything that’s new (and overwhelming at first), it gets easier with time. The best part? The AIP diet is NOT about perfection. As you get more and more familiar with it, you’ll get comfortable with it (and may even learn it becomes more second nature).

Helpful AIP Diet Resources

There is strength in numbers and, as more and more people become aware of the game-changing effects of an AIP diet and lifestyle, there are tons of amazing books, programs, websites, blogs and companies out there to help you navigate an “AIP” lifestyle and diet. Here are some helpful resources:

Books

The Autoimmune Wellness Handbook by Mickey Trescott & Angie Alt

The Autoimmune Solution by Dr. Amy Myers http://amzn.to/2reGGGf

The Paleo Approach by Dr. Sarah Ballantyne http://amzn.to/2reXk8E

The Wahls Protocol by Dr. Terry Walls

Gut: The Inside Story of Our Body’s Most Underrated Organ by Giulia Enders

Eat Dirt by Dr. Axe

It Starts with Food

Cookbooks

The Autoimmune Paleo Cookbook

The Healing Kitchen Cookbook

Meals Made Simple by Danielle Walker

The Essential AIP Cookbook

The Alternative Autoimmune Cookbook

The Autoimmune Solution Cookbook

Recipe Blogs

Unbound Wellness

The Phoenix Helix http://www.phoenixhelix.com

Grazed & Enthused

A Squirrel in the Kitchen

AIP Lifestyle

Websites

Autoimmune Wellness

Chris Kresser https://chriskresser.com

DrLauryn

Robb Wolf

The Paleo Mom

Wellness Mama

Environmental Working Group

Supplements

Supplements will be unique to every individual, and a functional medicine practitioner or nutritionist can help customize a protocol for you.

In the mean time though, most any human gut can benefit from a daily probiotic, pre-biotic, fermented foods and apple cider vinegar. Fermented cod liver oil is also great for anti-inflammatory properties.

Primal Probiotics

Sunfiber Prebiotic

Bragg’s Apple Cider Vinegar

Rosita Cod Liver Oil

Health Solutions

Dr. Lauryn

Institute for Functional Medicine

Functional Medicine Coaching Academy

Kresser Institute

Paleo Physicians Network

Meal Delivery & Food Services

Paleo on the Go

Pete’s Paleo

Barefoot Provisions AIP Lifestyle Collection (Snacks)

Butcher Box (high quality meats)

Vital Choice (high quality seafood and meats)

Get it? Got it? Good!

Want to make peace with food and your body throughout your healing.

Check out the Thrive Life Project — a 30 day TOTAL health and mindset transformation to support you in being the best (most thriving) version of yourself, and giving you a daily dose of:

30 Daily Insider Bodywise Tips (you won’t find on Google)

30 Day Real Food Nutrition Plan and 30-Day Feel-Good Fitness Program

30 Day Gut & Metabolism Healing Protocol

And TONS of weekly resources—including Meal Plans, Recipes, Thrive Projects & Body Boosting Challenges

—All catered to meeting you where you’re at and helping you thrive where you want to be.

Find out more and you and join the 30-Day Project today.

The post The Essential AIP Diet Guide: How to Do It & Heal Yourself appeared first on Dr. Lauryn Lax.

Source/Repost=> https://drlauryn.com/nutrition/the-essential-aip-diet-guide-how-to-do-it-heal-yourself/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/ The Essential AIP Diet Guide: How to Do It & Heal Yourself via http://drlaurynlax.tumblr.com/

#Brian C. Dates #BrianDates #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

0 notes

clarencebfaber · 6 years

Text

The Essential AIP Diet Guide: How to Do It & Heal Yourself

AIP Diet 101

The Autoimmune Protocol, or “AIP Diet,” is a special dietary approach to help people with autoimmune disease, symptoms and/or digestive issues heal their gut—and decrease inflammation.

“Autoimmune” essentially means “attacking self”.

In the case of autoimmune disease, the body produces antibodies that attack its own tissues, leading to the deterioration and in some cases to the destruction of such tissue.

In other words: No bueno (no good).

Why the AIP Diet?

Certain “higher inflammatory” and histamine foods generally provoke this situation more, including:

Grains and gluten

Dairy

Beans

Sugar (added) and artificial sugar

Alcohol

Eggs

Nuts and most seeds

Processed foods

Vegetable oils (canola, Crisco, margarine)

Nightshades (tomatoes, potatoes—sweet potatoes ok, peppers, eggplant, paprika, all chili’s including spices)

Enter: The AIP diet—a period of “removing the triggers” and focusing on gut-loving, anti-inflammatory foods to allow the body (and gut) to heal.

How the AIP Diet Works

An Autoimmune Protocol (AIP) diet works to reduce inflammation in the intestines.

Many “clean eating” or elimination diets are not complete enough to remove immune triggers that promote inflammation in the gut.

AIP Diet Foods: What to Eat & What to Avoid

What to Avoid

Eggs

Nuts/Seeds

Grains

Dairy (Except for Grass-fed butter; Ghee; Full-fat grass-fed yogurt with Live Active Cultures Only)

Beans & Legume (Including Peanuts)

Beans

Nightshades (potatoes-sweet potatoes are ok, tomatoes/tomato sauce, eggplants, sweet and hot peppers, cayenne, red pepper, tomatillos, goji berries etc. and spices derived from peppers and paprika)

Alcohol

Fructose consumption in excess of 20-30g per day (1-2 servings/fruit per day)

NSAIDS (like aspirin or ibuprofen)

Artificial sweeteners (yes, all of them, even stevia for right now)

Sugar & added-sugar (Salad dressings, ketchups, frozen dinners—read labels)

Conventional Processed/Packaged Foods

Emulsifiers, thickeners, and other food additives

Alcohol (limit to 1-2 glasses per week)

Coffee (limit to 1 cup or less of high-quality, organic coffee per day)

What to Eat

Grass Fed Meats, Poultry and Seafood

Vegetables (except nightshades)

Fruits (limit to 20-30 grams fructose/day)

Coconut, including coconut oil, manna, creamed coconut, coconut aminos, canned coconut milk, shredded coconut

Fats: olive oil, coconut oil, avocados, lard, bacon fat, ghee (derived from butter, but ok in small doses)

Fermented Foods (coconut yogurt, kombucha, water and coconut kefir, fermented vegetables)

Bone Broth

Herbal Teas

Green Tea

Vinegars: Apple Cider Vinegar, Coconut vinegar, red wine vinegar, balsamic

Natural Sweeteners: occasional and sparse use of honey and maple syrup (1 tsp/day)

Herbs: all fresh and non-seed herbs are allowed (basil tarragon, thyme, mint, oregano, rosemary, ginger, turmeric, cinnamon, savory, edible flowers)

Herbs and spices (such as: sea salt, curry, dill, cinnamon, cloves, turmeric, vanilla, onion powder, oregano, garlic, cilantro, bay leaf, basil, chives, peppermint)

Benefits of the AIP Diet

Feeling energetic, less inflamed and experiencing remission of your condition!

Win. Win. Win.

Side Effects of the AIP Diet

As with anything in life, there are “pros” and “cons,” and some cons to be aware of include:

Overthinking your food

Stressing out or fearing how food makes you feel

Isolation (not feeling like you can go out or be with people)

Unwanted weight loss (your body is still healing)

Feeling limited in your food options and choices

Cravings or thinking about binging due to restrictive mindset trap

It’s vital to be aware of your mindset and the psychology of eating when commencing AIP, and remember: It’s not forever.

Beyond the AIP Diet: Is There Anything Else You Should Do?

In fact, considering that 90-95% of all disease is triggered by stress alone, mitigating and addressing stress head on is an essential component of the “healing” process.

AIP Lifestyle “Medicine”

This includes:

Healing Your Gut

Addressing underlying issues or causes to intestinal permeability and autoimmune disease is essential, including potential testing for:

Food Intolerances/Sensitivities

SIBO

Fungal & Parasitic Infection

Dysbiosis

Organic Acids

Partnering with a functional medicine practitioner or nutritionist skilled in addressing the ROOT CAUSES of disease can be game changing.

Aside from lab testing, supplement protocols, other food avoidances and gut-healing agents may be warranted, including:

Apple Cider Vinegar

Herbs like Dandelion and Milk Thistle

Colostrum

Algae

L-Glutamine

Collagen

Bone Broth

Sleep

7-9 hours per night does a body good—sleep and rest is where anti-inflammatory healing occurs.

Hydration

Aiming for a minimum of half your body weight in ounces per day, and limiting coffee/caffeine to 1 quality cup of organic brew per day or less.

Exercise

AIP Diet 3-Day Meal Plan Ideas

Day 1

Breakfast

Chicken Sausage, Veggies (Greens, Mushrooms & Zucchini Sautéed in Ghee), Avocado

Lunch

Roast Turkey, Collard Green Wrap, Avocado Mayo, Plantain Chips

Dinner

Bison Burgers with Sweet Potato Fries & Coleslaw

Snack

Bone Broth

Day 2

Breakfast

“Chocolate” Green Protein Smoothie (with Collagen Protein)

AIP Zucchini Bread Slice

Lunch

Spinach Salad with Leftover Burgers, Avocado, Sweet Potato Fries, & Apple Cider Vinegar or Squeezed Lemon

Dinner

Crispy Chicken Thighs Mashed Cauliflower Pan-Fried Greens

Snack

Coconut Butter Packet

Half Banana

Day 3

Breakfast

Breakfast “Tacos”: Coconut Flour Tortilla, Ground Turkey, Guacamole, Nutritional Yeast

Lunch

Leftover Shredded Chicken with Avocado Mayo Apple Cucumber Slices

Dinner

Herb Crusted Salmon Asparagus Cinnamon Roasted Butternut Squash

Snack

Beef Jerky

AIP Diet FAQs

Helpful AIP Diet Resources

Books

The Autoimmune Wellness Handbook by Mickey Trescott & Angie Alt

The Autoimmune Solution by Dr. Amy Myers http://amzn.to/2reGGGf

The Paleo Approach by Dr. Sarah Ballantyne http://amzn.to/2reXk8E

The Wahls Protocol by Dr. Terry Walls

Gut: The Inside Story of Our Body’s Most Underrated Organ by Giulia Enders

Eat Dirt by Dr. Axe

It Starts with Food

Cookbooks

The Autoimmune Paleo Cookbook

The Healing Kitchen Cookbook

Meals Made Simple by Danielle Walker

The Essential AIP Cookbook

The Alternative Autoimmune Cookbook

The Autoimmune Solution Cookbook

Recipe Blogs

Unbound Wellness

The Phoenix Helix http://www.phoenixhelix.com

Grazed & Enthused

A Squirrel in the Kitchen

AIP Lifestyle

Websites

Autoimmune Wellness

Chris Kresser https://chriskresser.com

DrLauryn

Robb Wolf

The Paleo Mom

Wellness Mama

Environmental Working Group

Supplements

Supplements will be unique to every individual, and a functional medicine practitioner or nutritionist can help customize a protocol for you.

Primal Probiotics

Sunfiber Prebiotic

Bragg’s Apple Cider Vinegar

Rosita Cod Liver Oil

Health Solutions

Dr. Lauryn

Institute for Functional Medicine

Functional Medicine Coaching Academy

Kresser Institute

Paleo Physicians Network

Meal Delivery & Food Services

Paleo on the Go

Pete’s Paleo

Barefoot Provisions AIP Lifestyle Collection (Snacks)

Butcher Box (high quality meats)

Vital Choice (high quality seafood and meats)

Get it? Got it? Good!

Want to make peace with food and your body throughout your healing.

Check out the Thrive Life Project — a 30 day TOTAL health and mindset transformation to support you in being the best (most thriving) version of yourself, and giving you a daily dose of:

30 Daily Insider Bodywise Tips (you won’t find on Google)

30 Day Real Food Nutrition Plan and 30-Day Feel-Good Fitness Program

30 Day Gut & Metabolism Healing Protocol

And TONS of weekly resources—including Meal Plans, Recipes, Thrive Projects & Body Boosting Challenges

—All catered to meeting you where you’re at and helping you thrive where you want to be.

Find out more and you and join the 30-Day Project today.

The post The Essential AIP Diet Guide: How to Do It & Heal Yourself appeared first on Dr. Lauryn Lax.

Source/Repost=> https://drlauryn.com/nutrition/the-essential-aip-diet-guide-how-to-do-it-heal-yourself/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

The Essential AIP Diet Guide: How to Do It & Heal Yourself via https://drlaurynlax.weebly.com/

#Clarence B. Faber #ClarenceFaber #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

0 notes

drlaurynlax · 6 years

Text

The Essential AIP Diet Guide: How to Do It & Heal Yourself

AIP Diet 101

The Autoimmune Protocol, or “AIP Diet,” is a special dietary approach to help people with autoimmune disease, symptoms and/or digestive issues heal their gut—and decrease inflammation.

“Autoimmune” essentially means “attacking self”.

In the case of autoimmune disease, the body produces antibodies that attack its own tissues, leading to the deterioration and in some cases to the destruction of such tissue.

In other words: No bueno (no good).

Why the AIP Diet?

Certain “higher inflammatory” and histamine foods generally provoke this situation more, including:

Grains and gluten

Dairy

Beans

Sugar (added) and artificial sugar

Alcohol

Eggs

Nuts and most seeds

Processed foods

Vegetable oils (canola, Crisco, margarine)

Nightshades (tomatoes, potatoes—sweet potatoes ok, peppers, eggplant, paprika, all chili��s including spices)

Enter: The AIP diet—a period of “removing the triggers” and focusing on gut-loving, anti-inflammatory foods to allow the body (and gut) to heal.

How the AIP Diet Works

An Autoimmune Protocol (AIP) diet works to reduce inflammation in the intestines.

Many “clean eating” or elimination diets are not complete enough to remove immune triggers that promote inflammation in the gut.

AIP Diet Foods: What to Eat & What to Avoid

What to Avoid

Eggs

Nuts/Seeds

Grains

Dairy (Except for Grass-fed butter; Ghee; Full-fat grass-fed yogurt with Live Active Cultures Only)

Beans & Legume (Including Peanuts)

Beans

Nightshades (potatoes-sweet potatoes are ok, tomatoes/tomato sauce, eggplants, sweet and hot peppers, cayenne, red pepper, tomatillos, goji berries etc. and spices derived from peppers and paprika)

Alcohol

Fructose consumption in excess of 20-30g per day (1-2 servings/fruit per day)

NSAIDS (like aspirin or ibuprofen)

Artificial sweeteners (yes, all of them, even stevia for right now)

Sugar & added-sugar (Salad dressings, ketchups, frozen dinners—read labels)

Conventional Processed/Packaged Foods

Emulsifiers, thickeners, and other food additives

Alcohol (limit to 1-2 glasses per week)

Coffee (limit to 1 cup or less of high-quality, organic coffee per day)

What to Eat

Grass Fed Meats, Poultry and Seafood

Vegetables (except nightshades)

Fruits (limit to 20-30 grams fructose/day)

Coconut, including coconut oil, manna, creamed coconut, coconut aminos, canned coconut milk, shredded coconut

Fats: olive oil, coconut oil, avocados, lard, bacon fat, ghee (derived from butter, but ok in small doses)

Fermented Foods (coconut yogurt, kombucha, water and coconut kefir, fermented vegetables)

Bone Broth

Herbal Teas

Green Tea

Vinegars: Apple Cider Vinegar, Coconut vinegar, red wine vinegar, balsamic

Natural Sweeteners: occasional and sparse use of honey and maple syrup (1 tsp/day)

Herbs: all fresh and non-seed herbs are allowed (basil tarragon, thyme, mint, oregano, rosemary, ginger, turmeric, cinnamon, savory, edible flowers)

Herbs and spices (such as: sea salt, curry, dill, cinnamon, cloves, turmeric, vanilla, onion powder, oregano, garlic, cilantro, bay leaf, basil, chives, peppermint)

Benefits of the AIP Diet

Feeling energetic, less inflamed and experiencing remission of your condition!

Win. Win. Win.

Side Effects of the AIP Diet

As with anything in life, there are “pros” and “cons,” and some cons to be aware of include:

Overthinking your food

Stressing out or fearing how food makes you feel

Isolation (not feeling like you can go out or be with people)

Unwanted weight loss (your body is still healing)

Feeling limited in your food options and choices

Cravings or thinking about binging due to restrictive mindset trap

It’s vital to be aware of your mindset and the psychology of eating when commencing AIP, and remember: It’s not forever.

Beyond the AIP Diet: Is There Anything Else You Should Do?

In fact, considering that 90-95% of all disease is triggered by stress alone, mitigating and addressing stress head on is an essential component of the “healing” process.

AIP Lifestyle “Medicine”

This includes:

Healing Your Gut

Addressing underlying issues or causes to intestinal permeability and autoimmune disease is essential, including potential testing for:

Food Intolerances/Sensitivities

SIBO

Fungal & Parasitic Infection

Dysbiosis

Organic Acids

Partnering with a functional medicine practitioner or nutritionist skilled in addressing the ROOT CAUSES of disease can be game changing.

Aside from lab testing, supplement protocols, other food avoidances and gut-healing agents may be warranted, including:

Apple Cider Vinegar

Herbs like Dandelion and Milk Thistle

Colostrum

Algae

L-Glutamine

Collagen

Bone Broth

Sleep

7-9 hours per night does a body good—sleep and rest is where anti-inflammatory healing occurs.

Hydration

Aiming for a minimum of half your body weight in ounces per day, and limiting coffee/caffeine to 1 quality cup of organic brew per day or less.

Exercise

AIP Diet 3-Day Meal Plan Ideas

Day 1

Breakfast

Chicken Sausage, Veggies (Greens, Mushrooms & Zucchini Sautéed in Ghee), Avocado

Lunch

Roast Turkey, Collard Green Wrap, Avocado Mayo, Plantain Chips

Dinner

Bison Burgers with Sweet Potato Fries & Coleslaw

Snack

Bone Broth

Day 2

Breakfast

“Chocolate” Green Protein Smoothie (with Collagen Protein)

AIP Zucchini Bread Slice

Lunch

Spinach Salad with Leftover Burgers, Avocado, Sweet Potato Fries, & Apple Cider Vinegar or Squeezed Lemon

Dinner

Crispy Chicken Thighs Mashed Cauliflower Pan-Fried Greens

Snack

Coconut Butter Packet

Half Banana

Day 3

Breakfast

Breakfast “Tacos”: Coconut Flour Tortilla, Ground Turkey, Guacamole, Nutritional Yeast

Lunch

Leftover Shredded Chicken with Avocado Mayo Apple Cucumber Slices

Dinner

Herb Crusted Salmon Asparagus Cinnamon Roasted Butternut Squash

Snack

Beef Jerky

AIP Diet FAQs

Helpful AIP Diet Resources

Books

The Autoimmune Wellness Handbook by Mickey Trescott & Angie Alt

The Autoimmune Solution by Dr. Amy Myers http://amzn.to/2reGGGf

The Paleo Approach by Dr. Sarah Ballantyne http://amzn.to/2reXk8E

The Wahls Protocol by Dr. Terry Walls

Gut: The Inside Story of Our Body’s Most Underrated Organ by Giulia Enders

Eat Dirt by Dr. Axe

It Starts with Food

Cookbooks

The Autoimmune Paleo Cookbook

The Healing Kitchen Cookbook

Meals Made Simple by Danielle Walker

The Essential AIP Cookbook

The Alternative Autoimmune Cookbook

The Autoimmune Solution Cookbook

Recipe Blogs

Unbound Wellness

The Phoenix Helix http://www.phoenixhelix.com

Grazed & Enthused

A Squirrel in the Kitchen

AIP Lifestyle

Websites

Autoimmune Wellness

Chris Kresser https://chriskresser.com

DrLauryn

Robb Wolf

The Paleo Mom

Wellness Mama

Environmental Working Group

Supplements

Supplements will be unique to every individual, and a functional medicine practitioner or nutritionist can help customize a protocol for you.

Primal Probiotics

Sunfiber Prebiotic

Bragg’s Apple Cider Vinegar

Rosita Cod Liver Oil

Health Solutions

Dr. Lauryn

Institute for Functional Medicine

Functional Medicine Coaching Academy

Kresser Institute

Paleo Physicians Network

Meal Delivery & Food Services

Paleo on the Go

Pete’s Paleo

Barefoot Provisions AIP Lifestyle Collection (Snacks)

Butcher Box (high quality meats)

Vital Choice (high quality seafood and meats)

Get it? Got it? Good!

Want to make peace with food and your body throughout your healing.

Check out the Thrive Life Project — a 30 day TOTAL health and mindset transformation to support you in being the best (most thriving) version of yourself, and giving you a daily dose of:

30 Daily Insider Bodywise Tips (you won’t find on Google)

30 Day Real Food Nutrition Plan and 30-Day Feel-Good Fitness Program

30 Day Gut & Metabolism Healing Protocol

And TONS of weekly resources—including Meal Plans, Recipes, Thrive Projects & Body Boosting Challenges

—All catered to meeting you where you’re at and helping you thrive where you want to be.

Find out more and you and join the 30-Day Project today.

The post The Essential AIP Diet Guide: How to Do It & Heal Yourself appeared first on Dr. Lauryn Lax.

Source/Repost=> https://drlauryn.com/nutrition/the-essential-aip-diet-guide-how-to-do-it-heal-yourself/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

#Holistic #Nutrition #Therapy #Recovery #Functional #Medicine #Dr. Lauryn Lax #Dr.Lauryn

0 notes

wellnessroutines · 6 years

Text

Cheap Easy Vegan Meals: 50+ Vegan Meals for Beginners

Have you just recently transitioned to vegan? Or are you thinking of it? The vegan diet is entirely plant-based, without animal products whatsoever. That indicates no eggs, no milk, no cheese, no fish, and also naturally, no beef, hen, or other pet items. A common vegan diet regimen consists of veggies, fruits, grains, beans, beans, and also soy-based proteins like soy milk and tofu. If you lately began a vegan diet plan, you could be questioning just what you can consume, so we chose to create a list of 50+ vegan meals for beginners!

I'm not totally plant-based, yet I've never ever been a significant follower of meat. From because I can bear in mind, I have actually constantly chosen the tofu option if there is one, and also I like try out dishes from recipe books like Oh She Glows and also Vegan for Everyone. And also, Pinterest is your buddy when it comes to discovering delicious recipes. When you could have a passionate black bean burger and even vegan mac n' cheese, it's no surprise numerous people are transitioning to plant based diets.

In the previous week alone, I have actually talked with a minimum of 3 individuals that are getting rid of pet products from their diet. Some have gone cold turkey, while others are slowly weaning off meat. Today, there are a lot of vegan alternatives around, from vegan hotdogs to vegan cheese, or even vegan mayo, that it makes vegan meals a lot much easier and more appealing! There are also vegan restaurants and coffee shops that only offer vegan eats.

If you're searching for an overview to a vegan diet regimen for novices, take an appearance at exactly what you could and can not eat on a vegan diet plan, and 50+ very easy vegan recipes to contribute to your recipe arsenal.

What You Can Consume on a Vegan Diet

Tofu Soy Milk Soybeans Soy-based meat replacements (like soy burgers and hotdogs) Chickpeas Lentils Black beans Peanut butter Almonds Cashews Walnuts Other nuts and nut butters Seeds Spinach Kale Broccoli Cereal Vegetables Whole grains Quinoa Flaxseeds Canola oil Avocado oil Coconut oil Vegan dairy products

What You Can't Consume on a Vegan Diet

Meat Poultry Fish and seafood Eggs Dairy products Bee products like honey Gelatin Omega-3 fatty acids Whey, casein and lactose Refried beans Jell-O

As you can see, there's still a load of awesome foods you could consume on a vegan diet. We've rounded up some economical simple vegan meals so you could begin the diet regimen off! Below are 50+ vegan dishes for beginners!

Vegan Breakfast Recipes

Light as well as Fluffy Vegan Pancakes|The Pretty Bee Simple Healthy and balanced Vegan Breakfast Salute|Veganosity Gluten-free Vegan Cauliflower Hash Browns|Much healthier Steps Simple Vegan Morning meal Hash|Develop Your Bite Sweet Potato and also Tofu Breakfast Tacos|Veganosity Vegan Chia Seed Pancakes|Working on Actual Food Vegan Eggs- Silken Tofu Scramble|Enlightening Earthlings Brownie Batter Overnight Protein Oats|Working on Real Food Whole Grain Raspberry Breakfast Bars|Jessica Gavin Quick as well as Easy Vegan French Salute|Wallflower Kitchen Vegan Cinnamon as well as Sugar French Salute Sticks|Bunny and also Wolves

Vegan Lunch Recipes

Vegan Dinner Recipes

Portobello Fajitas|The Garden Grazer One Pot Creamy Tomato Basil Lentil Pasta|Tedi Sarah Spicy Black Bean Burger|The Radiant Fridge BBQ Cauliflower Chickpea Tacos With a Creamy Lime Slaw|She Likes Food Instant Pot Vegan Quinoa Burrito Bowls|Detoxinista Vegan Sugary food Potato as well as Chickpea Curry|Green Healthy and balanced Cooking Spicy Vegan Jambalaya|Life as a Strawberry Vegan One Pot Creamy Mushroom Pasta|Delicious Everyday Sweet Potato as well as Kale Chilli|Wallflower Kitchen The Best Easy Vegan Lasagna|Hummusapien Vegan Creamy Chipotle Pasta|Dora's Table

Vegan Snacks Recipes

Buffalo Cauliflower Bites with Vegan Cattle ranch|Vegan Gastronomy Life-changing Vegan Cheese Sauce|Eat Healthy Consume Happy Carrot ‘Bacon'| Yum Some Vegan Scallion Pancakes|Cilantro and also Citronella Spicy Chipotle Hummus|My Beloved Vegan Easy Tomato Bruschetta with Balsamic Luster|Ahead of Thyme Crunchy Roasted Chickpeas|Joy Food Sunshine Vegan Tzatziki Sauce|Pleasant as Honey Vegan Pretzel Attacks with Spicy Maple Mustard Dip|Warm for Food Blog Vegan Stuffed Mushrooms|Cilantro and Citronella

Vegan Dessert Recipes

I aren't sure about you, but that listing certain made me starving! We wish you like this round-up of low-cost easy vegan meals for beginners!

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