You are probably familiar with the term "autoimmune". You might have seen the social media posts stating, "I just wish more people understood what an autoimmune disease is." It is true that most people do not display symptoms, and those with autoimmune issues have a difficult time expressing how they feel. It is also true that if you have been diagnosed with an autoimmune disease, such as Multiple Sclerosis, Lupus, Rheumatoid Arthritis, Crohn's, Celiac, Sjogren's, etc., you will most likely prone to having more than one.
This is a subject that I have been researching for years, ever since being diagnosed with crohn's disease in the 80's, and why I do what I do.
So, what is it exactly? Autoimmune means that the body has an immune reaction to substances naturally present in the body. In other words, the immune system attacks “self.” This can happen in most tissues in the body and, accordingly, there are more than 80 autoimmune diseases that have been named and described, the root being increasing inflammation in the body. Many autoimmune diseases are rare and have been the subject of very limited research but as a group, are common, affecting 7-10% of the population, with women being more affected.
Autoimmune diseases can be extremely difficult to diagnose and often present with vague, nonspecific symptoms like fatigue, odd pains, or skin rashes. Given the prevalence, along with the lack of scientific understanding and the vague symptoms, autoimmune diseases have become something of a “catch-all” in the public mind. If an illness goes undiagnosed, is composed of a collection of nonspecific symptoms, people might naturally wonder about “autoimmune.”
Autoimmune disease is extraordinarily complicated. There are several intertwined factors that may affect risk of autoimmune disease:
- Genes (especially celiac and ankylosing spondylitis)
- Infections
- Environmental factors (including diet, sun exposure, and tobacco use)
- Gut health (which includes the bacteria living in your intestine and their activity.
Leaky gut is a condition that always accompanies any autoimmune disease and treatment with probiotics has been shown to improve outcomes for patients. Having a healthy colony of beneficial bacteria is crucial for your immune function, your ability to absorb nutrients from food, and your ability to keep the intestinal barrier healthy so that partially digested food and other pathogens and bacteria don't get into the bloodstream.
There is no "cure" for autoimmune diseases, unlike what I thought years ago when the crohn's went into remission then returned with a vengeance, culminating in having a foot of my colon removed. At the time of diagnosis, there was no internet where I could play online doctor. The doctor treating me at first never took the time to educate me and continued to prescribe multiple medications. When I asked him what foods I should eat or not eat, he told me that food had nothing to do with this. By the time there was internet, I was too sick and tired and had resigned myself to thinking that this was my way of life. My story goes deeper, and I usually share more with whoever wants to hear. But I need to share the most important part of my journey: how finding the RIGHT resources and learning how changing my diet and lifestyle enabled me to be in remission and stay that way.
It is not just diet, but there is evidence that psychological factors can be a trigger. There are two ways in which our thoughts and emotions can impact GI health. First, we have a nervous system in our GI tract called the enteric nervous system that operates independent of our autonomic and central nervous systems. Also, there are psychological profiles of people who are more inclined to develop and maintain irritable bowel, even when they do all the right things to fix it.
I love sharing and teaching and go into more detail and depth regarding these conditions in my classes. Taking the steps to control your health is the best thing you can do. Keeping informed is the best way to make choices and there are many opportunities to learn.
1. Sign up for the newsletter if you haven't already.
2. Check out the classes on my website. Most are available through zoom.
3. Schedule a health assessment and find out which program will work best for you.
4. Email me to learn about the healthy food offerings.
5. Email me to learn about becoming a member of Wellness Forum Health for more learning opportunities and exclusive content. (It's the best thing I ever did!)
Liz Fattore
Licensed Food Over Medicine Health Professional
Resources:
Thomas Campbell, M.D.
Pam Popper, PhD, ND
Lo Mein Stir Fry
Ingredients
- 8 oz package of lo mein noodles
- 1 medium head broccoli, cut in small florets
- 1 small Bok choy, sliced
- 1 medium/large red pepper, julienned
- 4 scallions (whites & greens) sliced
- Toasted sesame seeds (optional)
- Sliced almonds (optional)
- 1 cup vegetable broth
- 1/4 low sodium tamari (soy sauce)
- Sesame oil
- Umami for drizzling
- Salt & Pepper
- Garlic powder
Instructions
Drizzle a little sesame oil in hot pan on medium high heat and add onions and peppers; sauté for about 4 minutes, add broccoli and the whites of the Bok choy; add salt, pepper & garlic powder, sauté and stir for about 3-4 minutes; add the vegetable broth and tamari. Cover and simmer until the vegetables are "al dente" tender. Add the greens of the Bok choy and simmer another few minutes. While the vegetables are simmering, cool the noodles according to package directions. Drain noodles and add them to the vegetables. Stir thoroughly. At this point, you can add more tamari, and the sesame seeds. Stir and drizzle with the Umami sauce and top with the sliced almonds. Serves 5-6
This recipe takes approximately 40 minutes and is a healthy substitute for take-out.
Tamari and Umami sauce can be found in the Asian section of your grocery store. Great to have on hand if you love Asian cuisine.
Quinoa Bowl
Bowls are a wonderful way to make healthy eating easy. You can get creative when making your own bowls, depending on how much time you have, because there isn't a set recipe!
My quinoa bowl is a favorite to make and eat, adding broccoli, chickpeas, onions, garlic, yellow or red pepper. If I make this a cold salad, I use raw broccoli, and add cucumbers and tomato to the listed ingredients. For this bowl, I made a citrus vinaigrette with white balsamic vinegar, 2 tablespoons hummus, and fresh lime juice from 1/2 lime. Salt & pepper to taste.
Building a bowl:
Step 1 - your grain base: rice, quinoa, farro, potatoes, whichever is your favorite.
Step 2 - your vegetable-raw, steamed or sauteed. Add cucumbers and tomatoes if making a cold salad.
Step 3 - your protein: any kind of beans or lentils; if you like tofu, add some cubed baked tofu (marinate it in balsamic vinegar and tamari and bake until crispy), or crumbled *tofu.
Step 4 - savory garnishes like, peppers, onions, garlic. If I am making a hot bowl, I will sauté my onions and garlic and in a hot skillet and then stir in some tamari or balsamic vinegar towards the end.
Step 5 - get spicy: salt, pepper, herbs like fresh basil or parsley, hot sauce, or whatever spices you like.
Remember: this is your bowl, get creative! Get the kids involved and make it fun.
*Tofu tips: for baking or stir frying, use firm or extra firm. Drain well and let it sit wrapped in white paper towels or clean dish cloth.
Colcannon Potatoes (cabbage and potatoes) are an Irish mashed potato recipe and usually served with lots of butter and cream. Here is a healthier alternative to this yummy St. Patrick's Day favorite that I love to make from MonkeyandMeAdventures.com
Ingredients
- 1 large yellow onion, fine diced (or green onions like the traditional recipe)
- 2 tablespoons minced garlic
- 4 cups roughly chopped green cabbage (I like savoy)
- 1 cup low-sodium vegetable broth
- 1 teaspoon apple cider vinegar
- 1/2 teaspoon pure maple syrup
Spices
- 1 teaspoon onion powder
- 1/2 teaspoon smoked paprika
- 1/2 to 1 teaspoon salt
- 1/4 teaspoon black pepper
- 3-5 lbs Russet or Yukon potatoes (depending on how much you want to make)
Instructions:
Prepare mashed potatoes: peel, cut in cubes and cook potatoes; mash using 1/2-1 cup unsweetened plant milk, salt, black pepper, 1 teaspoon onion powder, 1 teaspoon garlic powder.
Mix together the spices & herbs into a small bowl.
In a large, hot skillet, add the diced onions, sauté over medium heat until they begin to soften, stir to prevent sticking (you can add a bit of broth if they stick)
Add the minced garlic and continue to sauté for another minute, then add the cabbage and remaining ingredients, including the spice mix. Simmer for 15 minutes until the cabbage is tender.
Remove from stove. The cabbage should soak up the liquid. Fold the cabbage into the mashed potatoes.
Enjoy!
Your Wellness Lifestyle Starts HereIt is estimated that our bodies are 60% water, making it important to stay hydrated for good health. Every day, our bodies lose approximately 10 cups of water through perspiration, urination, bowel movements, and breathing. Water needs to be replaced through a combination of food and the water we drink. Water in food varies, so we need to make sure we drink at least 64 ounces daily.
Water contains electrolytes and important minerals such as sodium, potassium, calcium, magnesium, and iron, which are all essential to good health. Water also carries nutrients and oxygen to every cell, assists in removing waste products and toxins from the body, and helps to control our internal temperature.
Most people, however, live in a state of chronic dehydration. Signs of dehydration include fatigue, poor skin condition, constipation, fluid retention (because the body thinks it is in a drought situation), dry eyes, and worsening of allergies and asthma symptoms.
Dehydration can also cause much more serious problems. A research group looked at the association between fatal coronary disease and intake of both water and other fluids for over 20,000 men and women between the ages of 38 and 100. Subjects who consumed more than 5 glasses of water per day had a lower risk of fatal heart attack than those who drank fewer than two glasses per day. The development of coronary artery disease increased with higher intake of fluids other than water. The researchers stated that the reason is that whole blood viscosity, plasma viscosity, hematocrit, and fibrinogen (independent risk factors for coronary heart disease) are influenced by hydration status. They wrote that one of the reasons why coronary events tend to take place in the morning is that people do not drink water while sleeping and are the most dehydrated in the morning on waking.
A good rule is to assume that you are dehydrated if you are drinking less than 8 cups of water each day. You also need more water if you exercise and/or if you spend time outdoors when it is hot.
Water is what our bodies need; juices and other fluids are not good substitutes. Water is absorbed through the stomach walls, which allows it to reach cell tissues quickly. Flavored water (adding limes or lemons) takes significantly longer to be assimilated into the body for hydration.
It is better to drink water in-between rather than with meals, since drinking water with (or immediately after) a meal can dilute stomach acid, making digestion more difficult. Avoid drinking water or other fluids with meals unless you are thirsty and hungry at the same time.
Children should be taught to make water their first choice of drink at an early age, with water the primary beverage after weaning. Water needs for children are lower than for adults, so they should consume 50% of their weight in ounces daily.
References: Informed Health/Wellness Forum Health
