Posted 3/1/2014 2:39 PM (GMT 0)
Here are some bullet points from the book The Lyme Diet. Hope this helps some here:
The Lyme Diet
• Reducing inflammation is one of the key goals of the Lyme diet
• Gluten is inflammatory, dairy is inflammatory, saturated and trans fats are inflammatory
• Gluten found in: wheat, oats, rye, barley, and is a hidden component of many foods such as couscous, spelt, kamut, tabouli, triticale, malt (sweetener used in cereals, snacks, convenience foods) including malted liquor, malted milk, malt vinegar, beer, maltodextrin and dextrin (unless made from rice or corn), battered foods, modified food starch, instant cocoa (ovaltine contains gluten), gravies, salad dressings, MSG, icings, snack foods with added seasonings
• Gluten table page 97
• Alkanine food table pages 70-72
• Casein takes seven hours to digest, pure whey protein isolate does not contain casein is virtually lactose free
• Omega-3, 6, and 9 fats are anti-inflammatory (omega-3 is the most), wild caught fish, and flax
• Nutrition is critical especially while on antibiotics to prevent yeast overgrowth
• All carbohydrates eventually break down into simple sugars so minimize these as much as possible
• Allowed one piece of fruit a day
• Fermented foods help colonize the healthy flora in the gut including: kefir, kimchi, kombucha, sauerkraut
• Maintain a high fiber diet. Ground flaxseeds, psyllium husk, slippery elm bark are good fiber sources
• Approximately 70% of our immune system is in the gut
• Eat small amounts frequently throughout the day
• To regulate hormones, eat organic food and meat without any hormones or antibiotics
• Foods that help with detoxification are beets, broccoli, brown rice, carrots, eggs, garlic, spinach, tomatoes, melons, peppers, cabbage, onions, asparagus, watermelon, mushrooms
• Foods that are good for general health are cayenne pepper, lemon, walnuts, caraway seeds
• Drink lemon juice with warm water to help with detox
• The acidity or alkalinity of the body can help regulate detoxification, pain levels, and herx reactions
• Rice is a non-gluten grain, brown rice is fine. Limit carbohydrate intake.
• Greens and veggies 5-6 servings, organic lean proteins 4-5 servings, healthy fats like olive oil, flax, coconut oil, raw nuts 3-4 servings, fermented foods like sauerkraut, kombucha, and kimchi 2 servings, healthy starches and fibers like rice, quinoa, and flax 1-2 servings, fruits 1-2 servings
• www.bodyecology.com for creative fermented food ideas
• Amaranth flour, quinoa flour, bean flours, nut flours, tapioca, arrowroot are good wheat flour substitutes
• Ground flaxseed in a smoothie or recipe is one of the best sources of insoluble fibers
• Water 8-10 with fresh lemon, herbal teas 2-3, fermented drinks 2, coffee 1 or green tea 2
• Alcohol, coffee, and tea are also dehydrating so one cup of extra water must be added by each drink of these
• Grains that do not contain gluten are rice, millet, and quinoa
• Sugar substitute ¾ erythritol and ¼ stevia
• Avoid sugar, it is the single most important factor for maintaining a healthy gut
• Avoid foods that cause unnecessary immune activation including food allergies and intolerance
• Avoid refined sugar, ice cream, chocolate cakes, muffins, pastries, candies, peanuts, brazil nuts, bulk grains, breads, soy
• Avoid processed foods, saturated fats caffeine, alcohol
• Avoid high GI foods
• Avoid Carbohydrates to avoid are wheat bread, wheat pasta, cereals and granola, pies and pastries, cakes, chocolate, ice cream, fruit, white potatoes
• Sauces and flavorings avoid: cream, tomato ketchup (high in sugar), soy sauce (gluten), cheese/white sauces
• Eat green leafy vegetables, raw nuts, seeds, legumes, high quality proteins, fruits, healthy fats, high fiber foods,
• Eat Carbohydrates to eat plentifully of are dark green/leafy veggies: spinach, kale, collard greens, cruciferous veggies: broccoli, cauliflower, Brussels sprouts, colorful veggies: carrots, tomatoes, beats, corn, squash; beans and legumes
• Eat Carbohydrates to eat moderately are rice (brown, white, wild, red), millet, quinoa, sweet potatoes, rice noodles, amaranth, buckwheat, corn, popcorn,
• Eat Gluten free oatmeal!! Organic eggs, Organic and hormone free meats, gluten free pasta (brown rice pasta or other), gluten free beer,
• Eat Proteins to eat are 100% grass fed beef, organic chicken/turkey, wild caught fish (salmon, cod, sole, sardines), legumes (paired with brown rice or corn to form a complete protein), nuts/seeds, cage free organic eggs
• Eat good fats with every meal
• Eat Healthy snack ideas: carrot, celery, cucumber sticks with hummus/guacamole, almonds, walnuts, cashews, hard boiled eggs, all natural foods bards,
• Eat Smoothies: water, almond milk, rice milk, protein powder, coconut milk, 1 tbsp flax oil, 1 tbsp flax seeds, nanogreens, fresh fruit
• Eat Lowest content favorites are salmon, catfish, flounder, oyster, sardines, whitefish, herring, shrimp, scallop, squid, freshwater trout
• See pages 104-105 for mercury content in fish. Wild caught fish is the best choice. Many pink fish are artificially colored
• Protein powder look hormone free & grass fed, stevia sweetener, non GMO, recommendations are NanoPro, Jay Robb, Ultra Protein Plus, Metagenics Medical Foods
• Good fats are plant based such as avocado, flax, olive, coconut, nuts, seeds
• Coconut oil is stable at high temperatures, contains medium chain triglyceride (MCT) and is antimicrobial, anti-inflammatory, and metabolic booster
• Oils cold or uncooked use olive or flax. Oil that is heated for cooking use coconut.
• Fermented food replace healthy gut flora and include kefir, coconut kefir (www.inner-eco.com sold at Whole Foods), kombucha (http://www.culturesforhealth.com/starter-cultures/kombucha.html make your own), fermented vegetables: sauerkraut, kimchi
• Herbal teas include ginger (good for nausea from antibiotics), mint (sooth upset stomach), and chamomile, pau d’arco (anti-fungal which is good for yeast problems), detox tea (cleanse and liver support, Yogi has a brand)
• Every day energy drink: 1 scoop green vibrance, 1 teaspoon liposomal glutathione, 1 cup water
• Heal my gut drink: ¼ cup aloe vera, 1 tablespoon slipper elm powder (www.thefind.com)
• Aloe vera juice is great for digestive problems including inflammation. It is soothing, cooling, and healing. A quarter cup twice daily is recommended to heal a gut with food allergies, parasites, yeast overgrowth and medications.
• Slippery elm powder will soothe and heal the digestive track
• Liver detox drink: juice of 1 lemon, 2 tbsp olive oil, 2-4 cloves crushed garlic, ½ cup orange juice, ½ cup water, pinch of cayenne pepper
• Kidney/bladder flush drink: juice of 1 lemon and 1 lime, 16 ounces purified water, 8 ounces pure cranberry juice, pinch of cayenne pepper
• Biggest factor in controlling candida is limiting sugar
• Sauces and flavorings to eat: pesto sauce, braggs aminos, tamari (wheat free soy sauce), any fresh herbs or spices, lemon or lime juice, tomato based pasta sauces made without sugar, coconut milk based curries, vegetable broth or chicken broth
• Herbs and medicinal properties: garlic is anti-microbial, lowers blood sugar and supports immune function, ginger aids digestion, combats nausea, and reduces inflammation in the body, cinnamon helps with inflammation and is one of the best natural agents for balancing blood sugar, turmeric is a significant anti-inflammatory, aromatic spices such as clove, thyme, and oregano are anti-fungal
• Meal suggestions snack smoothie, 1 cup almond milk, 1 scoop protein powder
• Meal smoothie 1 cup almond milk or coconut milk, 1 scoop protein powder, 1 tbsp ground flaxseeds, 1 tbsp flax oil, optional fresh or frozen fruit
• Breakfast ideas scrambled eggs with veggies, half an avocado; scrambled eggs, black beans, sautéed veggies, pico de gallo, and guacamole; berries; gluten free oats, protein powder, berries, cinnamon, flaxseeds, slivered almonds
• Lunch ideas turkey avocado wrap with tomato and rice tortilla; grilled chicken
• General salad guidelines: choose a green base: arugula, mixed greens, baby spinach. Choose a protein: chicken, turkey, tuna, grilled salmon, add any combination of vegetables: peppers, tomatoes, carrots, cucumber, celery, avocado. Add some carbs if necessary: brown rice, sweet potato. Choose a dressing: vinaigrette, fresh lemon juice, gluten free dressings, braggs aminos
• Salmon salad meal: salmon, soy mayo, red onion, salt and pepper. Mix all ingredients and place on a bed of greens. Add slices of avocado and pumpkin seeds on top.
• Baby spinach salad: spinach leaves or other salad leaves, grilled salmon, goat cheese crumbles, pine nuts, sliced strawberries, vinaigrette dressing,
• Soups: veggie based, minestrone, tomato-based, pumpkin, carrot, vegetable, black bean, split pea
• Dinner ideas: grilled fish, green salad with avocado, brown rice with pine nuts; grilled chicken, Mediterranean vegetables, cut up eggplants, red peppers, mushrooms, garlic. Smothered in herbs and olive oil and baked in oven for 30 minutes.
• Roasted veggies: sweet potatoes, zucchini, parsnips, bell peppers, onions, garlic. Smother in olive oil and sprinkle sea salt.
• 7 day meal plan: B: snack smoothie, scrambled eggs with veggies, rice tortilla, avocado, and salsa; L: salad with assorted veggies, salmon, olive oil and vinegar. D: grilled chicken with rice pasta, tomato sauce and sautéed veggies. B: gluten-free waffles or pancakes, fresh berries; L: veggie burger with lettuce, tomato, avocado, sprouts on gluten-free hamburger bun or bread, side salad; D: lentil soup with roasted veggies, olive oil and sweet potatoes; B: meal smoothie with rice or almond milk, protein powder, fresh berries, chia or flaxseed; L: turkey sandwich on gluten-free bread or tortilla with mustard, lettuce, tomato, side salad; D: grilled mahi-mahi with steamed broccoli, brown rice; S: lara/prana bar; B: boiled eggs with one piece of gluten-free toast, fresh berries; L: turkey chilli with gluten-free cornbread and salad; D: sautéed tempeh with assorted veggies, gluten-free teriyaki sauce, brown rice; S: smoothie; B: gluten free oats with hemp or almond milk, fresh berries, stevia; L: grilled chicken, tossed salad; D: buffalo burger, baked sweet potato, salad; B: omlet with veggies; D: grilled chicken, risotto with steamed veggies;
• Make extras of everything and take leftovers the next day
• Keep snacks in car/bag/work for emergencies: bag of raw nuts, larabar, protein powder, etc.
• Check out gluten-free section in grocery stores
• Check with restaurants before going out to dinner for gluten-free meals
• Take shortcuts: buy ready made salads from trader joes
• Keep a food journal and write down everything
• Aloe vera juice can be drunk in a little water or added to a smoothie, up to ½ cup twice daily
• Slippery elm mix it with some water to a gruel-like consistency and continue for a few minutes. The paste will coat the wall of the digestive track. Can also be bought in capsule form if the powder isn’t available. One tablespoon mixed with water twice daily between meals.
• Supplements for gut healing and good while being on antibiotics: marshmallow root, licorice root, zinc, glutamine, vitamin A, seacure, digestive enzymes
• The single most important factor in preventing antibiotic yeast overgrowth is with a low sugar low carb diet
• Avoid grapefruit juice because of its potential interaction with several medications
• Take multivitamins at least one hour away from antibiotics
• Do not eat dairy products within two hours of tetracyclines (doxycycline, minocycline)
• Take probiotics at least two hours away from antibiotics and anti-fungals
• Grapefruit juice interaction list on page 150 (be careful of cat’s claw)
• The duration of a herx is related to the amount of inflammation and the capacity of the liver and bowels to clear the endotoxins
• Increase fiber intake to make bowel movements 2-3 times per day
• Drink 2-3 cups of warm water with a freshly squeezed lemon. Use a straw to protect teeth enamel and brush your teeth afterwards
• Essential Oils on page 168 can be added to Epsom salt bath. They are very concentrated so only a few drops are required. Eucalyptus is antibacterial, antiviral, anti-fungal. Tea tree is analgesic, antifungal, anti-inflammatory, antiparasitic, antiseptic, and immunostimulant. Peppermint is pain reliever, anti-inflammatory, calms digestion, nervous system tonic.
• Antimicrobials fall into four categories: anti-bacterial, anti-parasitic, anti-viral, and anti-fungal.
• Samento addresses the spirochete forms of Borrelia.
• Grapefruit seed extract is shown to combat the cyst forms of Borrelia. Borrelia spirochete can morph into cyst forms which evade the immune system and can be less receptive to antibiotics.
• Babesia is a parasite and requires parasitic treatment p182
• Live blood analysis www.biocytonics.com
• Appendix A Low GI Foods: Apple, cherries, grapefruit, strawberry, broccoli, cabbage, lettuce, mushrooms, onions, sweet potato 54, beans, cashews, walnuts,