Between our hectic soccer schedule, basketball, ballet, tennis and school work, I have little time to focus on dinner. It's no secret that the SCD (Specific Carbohydrate Diet) diet is extremely time-consuming, as all meals and snacks need to be made by scratch to ensure they are free of starches, sugars, additives and preservatives. After a year of the clean-eating lifestyle, I have finally figured out that casseroles and the crock-pot are my best friend! I honestly think I couldn't survive these crazy days if it weren't for simple meals that can be prepped and made ahead of time.
"Tuesday Taco" night is a huge hit with the kids, but we like to get a little creative and whimsy with the concept of the taco. Since we don't eat corn, and tortillas and shells are out (unless I make them with coconut or almond flour) we came up with a "de-contrucdted" taco dish. Think of all the savory flavor of a melted enchilada minus the hard-to-digest ingredients and you have one amazing casserole bursting with zest.
LAYERED TACO CASSEROLE
SCD, Gluten-Free, Sugar-Free
Yield: 8 servings
1 yellow pepper, diced
1 small onion, diced
16 ounces (2 cups) salsa, homemade or store bought*
4 chicken breasts, cooked and shredded
2 cups gruyere cheese
15 ounces black beans*
1/2 cup spinach, choppped
1/2 cup sliced cherry tomatoes
1 cup sharp cheddar cheese
Juice of 1 lime
Kale Powder, optional
2 Tbs. salsa
salt & pepper
13x9 Baking Dish
A good knife, I've been loving the ceramic knives
1. Combine the peppers, onions, salsa and shredded chicken in a large bowl and mix well. Spread over the bottom of a casserole dish.
2. Sprinkle the gruyere cheese over the mixture.
3. Add the black beans on top of the cheese.
4. Combine the spinach and tomatoes in a bowl and spread over the black beans.
5. Top with the remaining cheddar cheese.
6. Bake at 400 degrees until the top layer of cheese is melted and slightly browned, about 12-15 minutes.
7. To make the guacamole combine the ingredients and blend well with an immersion blender.
8. When serving the casserole, top with guacamole and enjoy!
*While black beans are allowed on the SCD diet, only introduce them when you are symptom free and after being on the diet for 3 months. They MUST be soaked for at least 10-12 hours prior to cooking. Make sure to discard the water since it contains sugars that have been removed from the legumes during the soaking process. After soaking the dried beans, cook according the the package.
*Salsa should be homemade to ensure it is compliant with the SCD diet.
In addition to the homemade yogurt and bone broth, I would say applesauce is another essential item for the SCD (Specific Carbohydrate Diet) diet. This is one of the first foods that we eased into after we completed the introduction phase. By peeling and cooking the apples they are easier to digest, which allows the intestinal lining of the gut to heal if inflammation is present.
Plus, apples are extremely nutritious. They are rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may even help reduce the risk of cancer, hypertension, diabetes, and heart disease. Apples are also a good source of immune-boosting vitamin C, which is essential when you have an autoimmune disease and take an immunosuppressive medicine.
If you have just finished the intro diet, skip the spices and only use apples and water. Just like introducing new foods, you'll want to gradually introduce spices. As you introduce a new spice, you'll want to wait 3-5 days before introducing another one. Take notes in your food journal and document any reactions. Don't forget, it's important to read labels! Unfortunately, many spices contain additives and anti-caking agents which are not disclosed on the label. Stick with a reputable brand, I've had great luck with Frontier and Simply Organic.
For those of you who have kids that take medication ands supplements, applesauce is a great way to to help swallow those pesky pills, especially the large ones!
Simple Homemade Applesauce
SCD, Gluten-free, Vegan, Paleo
Yield: 6-8 servings
4 lbs apples, peeled, cored and cut into one inch pieces
1 cup water
½ tsp salt
2 tsp cinnamon
¼ tsp nutmeg
¼ tsp cloves
1. Place all the ingredients for the applesauce into a large pot on the stove. Cook over medium heat for 20-25 minutes until apples are soft. Add spices.
2. Using an immersion blender, mix together the applesauce mixture until smooth.
3. Let cool and enjoy!
*If you are coming off the INTRO DIET of SCD omit the spices and only use water and apples.
Image by Mallory + Justin Photography
Like any parent, when my son was diagnosed with Crohn's disease in October 2014 I was in shock and denial (you can read this post and this post for our story.) After slowly accepting the devastating news, I dedicated myself to research and studying various forms of treatment. This is when I discovered the book Breaking the Vicious Cycle by Elaine Gottschall, a biochemist and cellular biologist.
The book discusses in great detail how to conquer the inflammation in the intestines through diet and which foods help the healing process and which foods cause harm. It made perfect sense to me! Time and time again numerous doctors told us diet has nothing to do with Crohn’s Disease, but common sense told me that diet has everything to do with an inflammatory bowel disease.
After thoroughly reading Elaine’s book, our son started the Specific Carbohydrate Diet, SCD for short, in the fall of 2014. The concept of the diet is actually simple; complex carbohydrates, which are not easily digested, feed the harmful bacteria in our intestines causing overgrowth, which in turn leads to inflammation in the intestines. But if you can eliminate the bad bacteria by “starving” them out then you can obtain a healthy and balanced gut flora, which means no inflammation or symptoms of the disease.
I cleaned out my pantry, stocked up on organic, fresh produce and began to fight our battle with food.
I am asked almost daily, “What do you eat?”
We eat a clean, well balanced diet that focuses on organic meat, fish, eggs, vegetables, nuts and low-sugar fruits. We DO NOT eat starches, grains, pastas, complex sugars, preservatives or processed foods. That’s right, no sugar and no preservatives! It is difficult? You bet! I’m not kidding when I say that I literally live in the kitchen. The majority of my day is spent cooking, baking, preparing foods or cleaning up after my whirlwind through the kitchen.
But I wouldn’t change a thing. A month after he started the SCD diet his symptoms slowly subsided. It has now been almost two years and we are symptom free and his Crohn's disease is in remission. While he is still on medication, Imuran (Azathioprine), our goal is to eventually be med-free and use diet alone as treatment.
SO HOW DO I GET STARTED ON THE SCD DIET?
Chances are if you are reading this, you have an Irritable Bowel Disease (IBD) or someone you know does and you may be interested in seeking alternative treatment in addition to what you are already doing. Here are a few steps to get started:
1. UNDERSTAND THE DIET.
The first step is to purchase and read Breaking the Viscous Cycle. Read it front to back, I encourage you to read it twice. I've read it so many times my copy is held together with a rubber band. It is imperative that you understand the diet before you begin.
In addition to the book, these are some great resources to to use as references and guidelines:
Breaking the Viscous Cycle Website
No More Crohn's For Me
2. GIVE YOUR PANTRY A MAKEOVER.
I suggest getting a few large boxes before you get to work. You'll want to get rid of all cereals, oatmeal, pancake mixes, grains, processed foods, canned foods, flour, sugar, pop, juice with added sugar, candy, starches, granola bars, cereal bars and anything else that is not SCD legal. For a full list of legal and illegal items visit this page. But keep in mind, if it's packaged and pre-made it's probably not legal.
Once those items are gone, you'll want to stock your refrigerator with tons of fruits and veggies (preferably organic when possible), meats that are organic, free-range and grass-fed, fresh fish, aged cheeses (note that not all cheese is legal, please see this list for info) Welch's bottled grape juice, Knudsen "Just Juice" drinks, organic milk for making yogurt, a yogurt starter, dry curd cottage cheese, ghee or butter and eggs.
For your pantry make sure you get almond flour (this is my favorite), coconut flour, honey, pure vanilla extract (no additives), gelatin for jello and fruit snacks, baking soda (baking powder is illegal due to starch), unsweetened coconut flakes, cocoa butter and coconut oil. As you dive into more complex recipes, you'll notice this list will grow, but in the beginning go slow.
3. BEGIN WITH THE INTRO DIET.
Please note that you will not be able to consume all SCD legal foods in the beginning. You will need to start with the INTRO DIET and gradually add easily digestible foods. The intro diet is fully outlined in the book but I have included some great resources below that I encourage you check out. As you begin to introduce foods go slowly and proceed with caution. After our son completed a few days on the intro diet, we slowly added in additional COOKED vegetables and fruits. In the beginning, all vegetables and fruits should be COOKED and PEELED so they are easy to digest. When you introduce a new food give it 3-4 days before introducing something else. We spent the first six months on the diet gradually adding cooked fruits and vegetables, bakes breads made with almond flour, eventually coconut milk and homemade almond milk and, after a year and a half, we are into the advanced stages of the diet and our son can tolerate raw nuts, raw foods and fruits and veggies with their peels on (although I limit the peels).
Use these recipes for the intro diet:
Introductory Diet Chicken Soup
Introductory Diet Jello **I only use Great Lakes gelatin
Introductory Diet Cheesecake
4. LEARN HOW TO MAKE YOGURT & BONE BROTH.
You can make the SCD diet as complicated or as simple as you like. These days, I enjoy getting creative and developing new recipes, but in the beginning I kept it very simple. I was extremely overwhelmed with my son's diagnosis AND the concept of the diet. The last thing I wanted, or needed, was to complicate our meals. HOWEVER, yogurt and bone broth are essential to the success of this diet.
Remember, this diet is designed to control the gut bacteria. Adding homemade yogurt to your diet will aid in the process of repopulating the gut with beneficial bacteria and ridding it of harmful bacteria. Yogurt that has fermented for 24 hours allows the bacteria to consume the lactose, which is a type of sugar in milk that can be difficult to digest. Since store bought yogurt is not fermented for this long and usually contains additives, it is not complaint with this diet. Here is a recipe for SCD yogurt. I use Yogourmet yogurt starter packets.
The book doesn't go into detail about bone broth, but I know it played a key role in my son's healing process. The collagen in bone broth heals your gut lining and reduces intestinal inflammation. When he was very sick he would drink it 3-5 times a day. Now that we are in remission, I use bone broth as my base stock with all my cooking. Every soup I make begins with bone broth and I have a freezer full of it at all times. I don't use a recipe for mine, I just wing it, but here is a good recipe that is very similar to what I do.
*Please note, on the INTRO DIET you should make the chicken soup per the recipe above. Once you have moved on to the next stages, you can slowly add in bone broth. While we had no reaction to bone broth, some may not be able to tolerate it in the beginning.
5. MAKE SURE YOU HAVE THE RIGHT EQUIPMENT.
The SCD diet and clean eating do not require special equipment, but there are a few kitchen staples you'll want to make sure you have. Click on the items below for pricing and purchase info.
Vita Mix or Blender (I recommend a Vita Mix<, it's worth the investment! I have this one)
Parchment Paper for baking
6. AVOID COMMON MISTAKES.
Yes, the SCD diet is extremely strict, but if followed correctly it could prove to be very beneficial. Common mistakes include skipping the intro diet. Don't do it! The intro diet allows the intestinal tract to begin healing while the bad bacteria dies off.
Ease into new foods, adding foods too quickly is another common mistake. Remember to avoid raw food in the beginning. While nuts, dried fruits (with no added sugar), lentils and black beans (when soaked for 24 hours)and peanut butter are legal foods, they are also difficult to digest and are considered very advanced foods. Gradually introduce these foods. We waited months before starting raw foods and didn't introduce them until labs and blood-work were normal. And don't forget, too much of one thing isn't always good. If you eat nuts all day long the chances are high you will have a difficult time digesting them. Moderation and eating a variety of foods is key.
Learn to read labels and be strict! Elaine Gottschall stated that SCD demands "fanatical adherence." By allowing the wrong foods into the diet, even just once, it could result in serious setbacks. The bad bacteria found in the gut are very resilient and can thrive on additives, preservatives, starches and sugars. Even in small amounts.
And lastly, don't cheat! If you find yourself cheating then you are not ready to fully commit to this lifestyle change, and that's ok! When you are ready, you will take it serious and adhere to the strict requirements.
7. KEEP A FOOD JOURNAL AND TRACK YOUR PROGRESS.
As soon as you start the diet start a food journal. Write down what you eat daily, but also monitor your symptoms and how you feel. As you introduce new foods write down any details; how did you feel, did you have any reactions, how did you sleep and so forth. I keep our lab and test results organized in a three-ring binder and in chronological order. I often refer back to our food journal and test results.
I tried to include as much information as possible and there is so much that I didn't even cover! With time I will be adding more articles to my site, in addition to recipes and tips. If you notice I missed something of great importance please leave me a comment or send me an email. I'm also comprising a list of FAQ about the SCD diet so feel free to leave questions below.
In a recent study published in the Journal of Clinical Gastroenterology, researchers from Seattle Children's and Children's Healthcare of Atlanta, led by Dr. David Suskind, a Seattle Children's gastroenterologist, found that diet alone can bring pediatric patients with active Crohn's disease and ulcerative colitis (UC) into clinical remission.
Click HERE to read the study.
***The information provided in this article is from personal experience, it is not the intention of the author to diagnose, prescribe, or replace medical care. Please consult your doctor or a nutrionalist before making any changes to your diet.
We are an athletic family. My husband and I both played sports in high school, stayed active in college and continue to lead a fit life. For a short period of time after I had Joshua I became serious about running. I wrote in a daily running journal, trained hard and focused on a PR (a Personal Record, or your best time in a race of a specific distance) and every local 5K race I ran my goal was to place in my age group. I wasn't the fastest runner, but I placed in my age group in several races and I'm happy with my personal record, even though it is from a few years ago.
I still run but I don't run competitively anymore. Three kids, a hectic schedule, a new dog and cooking for my son's special dietary needs will do that. But honestly, I don't mind at all. I am still athletic and work out weekly. In addition to running, I participate in a spinning class twice a week and I've taken to lifting heavy weights and challenging my muscles. I never thought I would be into lifting, but I have seen great results (when I stick with it) and feel amazing. I also incorporate a few yoga sessions at home and attend hot yoga once a week. By now you know my passion for clean eating and you know that I firmly believe it leads to a healthy life, but exercise is equally important! Clean eating and active living are essential ingredients for a healthy body and a healthy mind.
When Red Ace reached out to me about sampling their beet juice, I had a feeling it would be a perfect fit. In fact, they had me at "organic beet juice." As a superfood, beets are high in immune-boosting vitamin C, fiber, B vitamin folate and essential minerals like potassium. And, beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. Since this superfood is also know to help fight inflammation, I try to include it in our weekly meals to prevent and combat any inflammation my son may be experiencing with his Crohn's disease.
As an athletic family, I found it interesting the latest sports science research has shown that achieving better performance can be as simple as adding nitrates, like the ones found in beets.
Made from 100% USDA organic beets, Red Ace beet shots provide you with clean, long lasting energy. Each two-ounce glass bottle of Red Ace contains three organic beets, making it extremely high in natural nitrates, and a quick and easy way to acquire all the performance, health and nutritional benefits of the superfood. With only 100% organic beet juice concentrate, organic lemon juice and organic flavors, Red Ace offers one of the most delicious and refreshing options on the market. Drinking just one two-ounce bottle of Red Ace daily increases stamina, improves circulation, and supports cardiovascular wellness. Exactly what I need, especially as a mother of three, to keep me going through my cycling and running and long days.
In addition to the beet performance supplements, Red Ace also makes a beets and turmeric and beets and greens supplement. During long soccer tournaments, I bring a beets and turmeric shot so my son can have a boost of energy while benefiting from the anti-inflammatory properties of turmeric. So as you can see, even the little ones enjoy the taste!
If you're an athlete, an active mom or even just looking to get a bit healthier, then Red Ace organic juice may be a great fit for you!
Red Ace | Website | Facebook | Twitter | Instagram |
*While this post is in partnership with Red Ace, all opinions are my own. This beet juice is serious goodness in a little bottle with big benefits.
“I used to dream about escaping my ordinary life, but my life was never ordinary. I had simply failed to notice how extraordinary it was.”
Ransom Riggs, Miss Peregrine’s Home for Peculiar Children
Lately, these winter days have been dark and moody, and rather than dusted with snow they have been filled with long, rainy nights. Not the typical winter usually found in Ohio, but there is a sense of peace and relaxation in those foggy winter nights. There is an urge to sit still by the fire, wrapped in a wool blanket and a good book in hand. And when the morning arrives, the view out my window, the view out to the park, is hazy with a thick layer of clouds that linger above the dark green fields.
This time of year I always find myself gravitating towards warmth and comfort, whether it is rainy or snowy. Think large cable knit sweaters, wool socks, boyfriend jeans and oversized scarfs or textured throws. Since having kids I don't wear jewelry as often as I used to. I seldom wear rings and I traded my long drop earrings in for everyday studs. But one thing I always wear is a watch.
When JORD Wood Watches reached out to me about featuring a women's watch on my blog I was thrilled at the opportunity. And let me tell you, the quality of these wood watches is absolutely stunning. They are beautifully crafted, uniquely packaged and created with care. The watch I am wearing is the Frankie Series Zebrawood & Champagne but they have a wide range of women's watches and men's watches. These modern pieces are lightweight and comfortable and classy all around.
Now for the best part! YOU have a chance to enter to win a $100 gift code to use on the JORD site! Only one person will win, but EVERYONE will receive a consolation code worth $25.00 at the end of the contest! Contest ends 1/22 so head on over today and make sure you enter.
TO ENTER just click on this link. Enter your name and email and that's it!
A huge thank you to JORD Watches for providing me with the watch in this post, and the giveaway opportunity for my readers! Although this is a sponsored post, all opinions are my own and these watches truly are amazing.
Luxury Wooden Watch