Auto Immune Release Series Part 1

Apricots Anyone? @ Musea

What is an autoimmune disease? Why are we speaking about this, at length at the Intentional Table? Great questions! Let’s do this in reverse order. The why of this is life. We all know we are alive, as the machines that go ‘ping’ tell us when we are strapped in. But we also understand that there is way more to it than that. We are sometimes led to think that we are simply biological machines and that, like getting the oil in your car changed, you can go to the doctor if you live your life poorly, and they will ‘fix’ you. Then, out the door and on your way, you could stop and get some pizza on the way home. Really? Sure! There is a pill for that (whatever that is), and a very smart technician called a doctor will find the perfect pill for you. Maybe. They are great at helping you understand your machine's problem. They then give you a plan to make that item better, maybe. Then you do that, and it gets better for a hot minute. Then, surprise, you are back for another fix. Does this sound sustainable?

We are speaking about autoimmunity here, as it’s the one major ingredient in most major illnesses in our world. In his book “Cured,” Dr. Jeff Rediger says, “While acute inflammation is a necessary and brilliant part of the healing process after you’ve been injured and your body is trying to heal itself, inflammation bumped into chronic overdrive does the opposite. Chronic inflammation can be caused by poor-quality nutrition, unrelenting emotional stress, environmental toxins, smoking, alcohol, and a variety of other causes. Left unabated or unaddressed, it creates the conditions for other diseases to blossom, especially hard-to-treat autoimmune conditions and allergies. Auto-immune, by definition, means “self-attacking”: your brilliant immune system attacking the body it is sworn to attack.”

Your body is so used to being abused for so long and in such an unrelenting way that your cells ‘forget’ that they are part of an entirely integrated system, and they misfire. From this chaos arises illness.

The ‘why’ of this Intentional Table series is that we are about wellness. In every way we can, we explore what it is and what it certainly is not. Thus, my inspiration for this series was created.

Here we go:

So, what reduces chronic inflammation? Eliminating and treating what causes it and helping restore your body to homeostasis -- things like an anti-inflammatory diet, exercise, yoga, weight loss if you’re obese, giving up bad habits like smoking and drinking, and engaging in stress reduction behaviors and lifestyle changes. We will examine a non-inflammatory lifestyle in greater and deeper detail as the weeks proceed. Weeks, you say? Yes, see below.

We want to offer an experiment to make you what Dr. Rediger calls a Superhero when it comes to wellness. We want to make this transition to an autoimmune way of life as easy as possible for you. We also want you to start feeling better as soon as possible.

This is the same way I approach everything at the Intentional Table and at Musea.

So, we've set out this guide to make two large weekly changes. If this is too much for you, could you scale it back to one big change or step each week? On the other hand, you may have already started implementing these steps and can make your way through this guide at a faster pace. The key is to go at your own pace, do what’s possible for you, and have an end goal that you can aim for to ensure you stay on track.

If you stick to the plan and the schedule outlined here, this transition should take about 14 weeks. WHAT?? That sounds like a century! How many years have you been driving your body on fumes? It is going to take a hot minute to get you well, friend. But the good news is that once you get some momentum and start feeling better, you will really want to stick with it. Especially because it’s not hard at all. So, ready?

Every week, there are two steps for you to implement. Could you make those the priority that week, but the aim is to continue with the previous week's steps? This means at the end of the 14 weeks, you will have implemented the 16 top diet and lifestyle strategies someone with an autoimmune disease should follow to live an energy-filled, pain-free, and symptomless life.

But I don’t have an autoimmune disease; you may find yourself mumbling at this moment. Well… that is great news! But you may have one working behind the scenes (I did), and you may have conditions brewing within you that may result in one. Lastly, if you are inflammation-free and all good, you will still feel better and get improved wellness as we travel together.

So, let’s dive in...

WEEK 1:

Step 1: Give up the Gluten.

Usually, I wouldn’t say I like starting any wellness plan with a mandate to give up something. However, going gluten-free is SO IMPORTANT and such a game-changer when you have an autoimmune disease that it deserves number one priority.

Due to the phenomenon of molecular mimicry, gluten is important to avoid, at least initially, if you have any autoimmune disease. Once you have your autoimmune disease under control and blood tests are reflecting this, you can introduce a bit of gluten back (of course, this does not apply to celiacs who need to continue strictly avoiding gluten!). After all, gluten-containing grains such as wheat have been shown to be associated with a more balanced microbiome. And we all know that a better gut means better health! However, be careful not to consume too much not to overwhelm your immune system.

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A note on wheat products: Modern agricultural practices that are becoming increasingly pervasive increase the amount of gluten in the end product, which makes it more difficult to digest. Herbicides are also used in abundance in its production. When purchasing wheat products, make sure you buy organic and unadulterated/ancient grains. If you could score locally raised and from people you know, bingo!

So how to go about avoiding gluten?

Firstly, gluten is in many foods, so knowing what you can and can’t have can be difficult. It’s essential always to check food labels to identify gluten-containing ingredients that may not be obvious. You can be certain if a food package says “Gluten-free” or “does not contain gluten,” it means that it’s safe for you to consume. However, bear in mind that gluten-free products often contain undesirable ingredients and are highly processed. It’s best to stick with whole foods and stay away from processed substitutions. Try to use these products only in the initial stages of transition.

Grains that contain gluten and should be avoided include:

Wheat (bulgur, semolina, couscous)
Spelt
Khorasan (Kamut)
Einkorn
Farro
Durum
Barley Rye
Triticale

A note on oats: Oats themselves do not contain gluten. However, they are often processed in facilities that also process and manufacture other gluten-containing grains. Therefore, they are often cross-contaminated with gluten and should be avoided. Oats that are labeled “gluten-free” are safe to consume.

It’s so often the “hidden gluten” that is the hardest to avoid. These foods should also be avoided as they contain gluten or traces of gluten:

◎ Soy sauce and other premade sauces
◎ Sausages and processed meats (Oh No, I love sausages…)
◎ Beer and some wines
◎ Premade gravy powders
◎ Confectionary
◎ Malted products
◎ Milo
◎ Vegemite

Could you clean out any items in your pantry that contain gluten? Donating them
to others who can eat gluten can help you avoid guilt arising from food wastage. If only some in your house require gluten to be eliminated, dedicate a section of your pantry to gluten-free items. You can also avoid accidental exposure by using a separate toaster and washing cutting boards and utensils before preparing meals.

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Remember to check for lesser-known gluten-containing ingredients. Some processed fruits and vegetables, such as frozen or canned products, may contain gluten as a food additive or thickening agent. If you choose canned, frozen, or dried fruits and vegetables, it’s best to check the label for gluten or wheat.

Fortunately, there are a number of gluten-free alternatives, so check your allowable foods list for those you can enjoy instead.

Grains that do not contain gluten and are safe for you to consume include:

◎ Rice
◎ Quinoa
◎ Millet
◎ Sorghum
◎ Amaranth
◎ Buckwheat (In spite of its name, buckwheat, is a grain-like seed that’s unrelated to wheat and is naturally gluten-free)
◎ Corn

When it comes to avoiding gluten, here are some ways you can swap the gluten for fresher and healthier alternatives that you can safely consume:

◎ Use a lettuce or cabbage leaf instead of a wheat wrap
◎ Use spiralized veggie noodles instead of regular pasta

◎ Use roasted potatoes or butternut squash for a gluten-free side dish
◎ Experiment with making your own gluten-free bread with grains like quinoa or buckwheat
◎ Make a pizza base out of cauliflower for your next home-made pizza night

If attending a social event, consider bringing your own gluten-free dish. Accidental exposure to gluten is common at social events. Even if a dish is gluten-free, cross-contamination during cooking or when people mix serving utensils is common. You can offer to bring a dish to share with others and ensure utensils are not used for other gluten-containing dishes.

So, there you have it for the arch-enemy, gluten. Sometimes it seems so sad that the very thing that propelled human civilization for millennia is now too much of a good thing. “All things in moderation, including moderation,” as my mother would remind me.

Thanks for reading, and BTW, Spring is ON in Sonoma. See you next week!

Chef