The elimination stage of the AIP is NOT meant to last forever, but how do you feel about the reintroduction process? Many find the thought of it completely overwhelming and some are afraid to move beyond eliminations because they’ve seen so many improvements in their health they don’t want to risk throwing anything off. It’s really important, however, that we not get stuck .. we need to keep moving forward on our healing journeys! Thankfully, now we can move forward with confidence thanks to the help of The Autoimmune Protocol Reintroduction Cookbook – the first cookbook dedicated to the reintroduction phases of the AIP.
This amazing new book comes to us from trained chef, Functional Nutritional Therapy Practitioner and AIP Coach, Kate Jay of the AIP blog, Healing Family Eats. Kate is passionate about making sure our healing journey is delicious, nutrient dense and in her new cookbook as easy as possible, guiding us through the challenges of reintroductions step-by-step through each stage so that we don’t trigger an autoimmune flare.
“My aim is to encourage and support you as you navigate the reintroduction phase of the AIP. The recipes have been developed with gentle reintroductions in mind, taking you through all four stages, with the ultimate goal of you finding your own unique template.” ~ Kate
While the focus of Kate’s latest cookbook is reintroductions, a large number of the recipes are easily adapted for those in the elimination stage, making it a wonderful, motivational handbook even if you’re just getting started on the AIP.
It’s a feast for the eyes, filled with beautiful photos and over 100 amazing recipes to tantalize your taste buds, each recipe indicating at a glance; which of the four reintroduction stages it’s suitable for, whether or not it can be made elimination stage compliant, if it’s coconut free or can be made that way, if it can be made low-FODMAP, and even if it’s freezer friendly.
Nightshade-Free Brown Sauce (elimination friendly)
Sticky Toffee Pudding (elimination friendly)
Mint Mayonnaise
Rum ‘N Raisin Stracciatella Ice Cream
Choc-Hazelnut Hummus
Fish Tacos with Watermelon Tomato Salsa (elimination friendly)
Shrimp & Vegetable Tempura (elimination friendly)
On top of all the amazing recipes, you get a guide to what the AIP is and what it isn’t, food lists, how to transition to the AIP, tips and best practices, troubleshooting advice for why the AIP might not be working for you, how and when to approach reintroductions, how to identify reactions, how to avoid flares and handle an unsuccessful reintroduction – it’s just what every AIPer needs.
Since there is a lot of confusion about turmeric, curcumin and the use of black pepper, I decided to write a dedicated post as a reference in our FAQ section.
Inevitably when I post a recipe in the AIP Recipe Collection Facebook Group and indicate that we should “omit black pepper unless it’s been successfully reintroduced,” I’m flooded with questions or comments that black pepper must be added to the recipe or the turmeric isn’t going to be effective as an anti-inflammatory compound, so let me share the research I’ve found.
Turmeric & Curcumin – The Same Thing?
First thing’s first – DO NOT confuse turmeric with its most well-known active compound, curcumin. Turmeric contains a variety of inflammation-fighting compounds known as curcuminoids ~ the most widely known and extensively studied of which is curcumin.
That said, if you’re questioning the efficacy of turmeric without black pepper based on something you’ve read, I encourage you to go back and re-read the information – it’s more likely than not that you’re reading about the compound CURCUMIN as an EXTRACT, not TURMERIC itself as a WHOLE herbaceous tuber or spice.
While it’s true that curcumin – the compound or extract on its own, requires a compound in black pepper called piperine for it (curcumin) to be effective, unfortunately this has led people to believe that it’s useless taking or using TURMERIC as a whole herb/spice without black pepper. This is simply not the case.
What’s Better, Turmeric or Curcumin?
Well known lecturer, botanist and herbalist, David Winston states, “ In my experience, I achieve better clinical outcomes with whole Turmeric products.” Importantly, he also points out that, large doses of curcumin (the extract) can cause gastric upset, while the herb turmeric (as a whole) contains a number of active ingredients that combine to have a gastro-protective effect.
A very important point to understand with turmeric is that the naturally occurring molecules and the volatile oils naturally contained within turmeric actually help its many compounds to absorb and metabolize. So in other words, turmeric by itself, with nothing added, absorbs quite well because of the synergism of the molecules contained within turmeric. It’s when the product is broken down into different compounds, like curcumin supplements, that additional compounds (like those extracted from black pepper) are required for absorption.
CONCLUSION: You do NOT need to add black pepper to reap the benefits of turmeric when you’re using turmeric as a whole herb/spice.
It reminds me of what Dr. Ballantyne, one of the pioneers of the Autoimmune Protocol, says … “if you want the benefit of the thing, just eat the thing” … not the compound or extract or essence of the thing (she was referencing things like vanilla, extracts and essential oils – but the same applies here with herbs).
More often than not, nature knows best and has already pre-packaged all of the compounds and components you need – right there in the food or herb – no need for scientific intervention or additions!
What About Absorption?
There is no harm in adding black pepper when using turmeric IF you are tolerant to it and you’re not in the elimination stage of the AIP, but the truth is you don’t need it to absorb the molecules contained within turmeric.
The main difference is that turmeric with black pepper will likely absorb faster than turmeric by itself and may stay in the blood stream longer. This is neither good nor bad. Using turmeric with a healthy fat such a coconut milk, coconut oil, good quality extra virgin olive oil, or avocado oil will enhance overall absorption, so there’s an option for you if you really feel you must add something.
To Summarize:
Curcumin itself as an extract/compound (man-made) is harder for the body to absorb and therefore requires the addition of the black pepper compound called piperine. Curcumin is more easily excreted and can also cause gastric upset when consumed in large quantities.
Turmeric as a whole (nature-made) absorbs well in the body because of the other naturally occurring compounds in turmeric itself and does not require anything to aid absorption. Turmeric as a whole has a gastro-protective effect.
NOTEWORTHY:
Never forget that we, and our diseases, are all unique. What works for one person, doesn’t always work for someone else. There is no saying turmeric will improve everyone’s health or their inflammation to the same extent as it will someone else – even someone else with the same disease.
Looking for some great ways to incorporate turmeric into your diet?
Check out my friend Indira’s cookbook – AIP Indian Fusion – click here. I have a teaser recipe from the AIP Indian Fusion Cookbook you can enjoy, just click here – Tandoori Shrimp & Kale Bowl. I also have my very own recipe creation, Honey Curry Chicken Breasts which includes an AIP compliant Curry Spice Blend that I always keep on hand – be sure to check it out. If you’re looking for a warming anti-inflammatory treat, you’ll want to grab some Sip Herbals Coffee substitute (Save 10% off every order with Code: “AIP10”) and whip up this ahhh-mazing Golden Milk Latte!
Still want more? We have LOTS of flavorful recipes that incorporate turmeric posted in my FREE, searchable AIP Recipe Collection Facebook Group – just click here to join! Once you’re a member, you can simply search for “turmeric” or for things like golden milk, turmeric lemonade, lattes, curry pastes, Indian dishes and so much more.
https://aiprecipecollection.com/wp-content/uploads/2021/06/pexels-karl-solano-6220710-scaled.jpg17072560Gail Shanklandhttps://aiprecipecollection.com/wp-content/uploads/2018/07/AIP-RC-LOGO-CLEAR-1500x515.pngGail Shankland2021-06-06 12:55:012024-09-18 14:40:28Turmeric, Curcumin & Black Pepper
By now you know that the Autoimmune Protocol (AIP) is about much more than food, it’s a lifestyle, a shift to a healthy, holistic way of living which includes ditching the toxins from our lives and using quality, non-toxic clean beauty products, like Araza Natural Beauty.
For as long as I can remember skin care has been an important part of daily life. My older sister suffers from a rare skin condition that she’s had from birth, so my mom was pretty proactive to make sure her three girls used quality skincare products.
Unfortunately, when it came to makeup, we were pretty much left to our own devices, and if we wanted to wear it we bought it ourselves. During my mid to late teen years and then into my 20’s and 30’s my skin got worse because I didn’t make good choices. I used low-quality, toxic, cheap makeup from the drug store and it became a vicious cycle of make-up, clean-up, cover-up, make-up and start all over again – every day! It makes me cringe to think about all of the garbage I slathered on my lips every day (the thinnest, most vulnerable skin on our bodies)! Even before I started wearing makeup, I was all about the flavored, scented lip balms and gooey lip glosses.
For a LOT of years I was slowly poisoning my body. I wasn’t nourishing my skin from the outside or the inside. Cystic acne came cyclically – it was embarrassing and painful and I wish I had been in tune enough with my body to start looking into root causes back then, because going gluten and dairy free really turned things around for me.
Fast forward to when my health took a major crash and I finally got it through my head that I had to get serious about the toxins in my life!
Clean beauty products for me was a tougher aspect of the AIP to tackle. We keep to a pretty strict budget, so I’ve never been one to spend a lot of money on myself for frivolous things, and having never paid a lot for makeup it was a bit of a shock to see what quality costs. But, in the end I knew it had to be done – it’s important to address ALL the areas of the AIP lifestyle in order to see real results.
Unfortunately, not all clean beauty is created equal – some claim to be clean but aren’t, some measure up on the ingredient list but fall down on performance. Today I’m thrilled to share with you a product line that delivers on all fronts – meet Araza Natural Beauty, the World’s First Paleo Certified Makeup!
Araza makeup follows similar guidelines to that of the Paleo Diet, meaning it’s strictly tested and certified to be free from legumes, dairy, gluten, grains and anything artificial and harmful.
Araza products are crafted with healthy fats, organic plant-based ingredients, and minerals which work together to feed and nourish your skin.
The Araza Fruit grows in the jungles of the Amazon and boasts some pretty impressive skin loving benefits; like reversing the visible signs of aging and boosting collagen production. It’s highly regarded for its nutraceutical properties like a high polyphenol, carotenoid and Vitamin C content.
Instead of conventional makeup ingredients, which contain everything from endocrine-disrupting chemicals to toxic pigments, Araza’s makeup line allows you to play with modern, fun color while feeding and nourishing your skin.
Araza ingredients are 100% natural, ethically sourced and most are Certified Organic and non-GMO.
A Special Offer!
As an Araza Ambassador, I’m pleased to provide you with an exclusive offer from my partners – woohoo!
I want to share my personal experience with just a few of Araza’s products, but first I want to tell you that you shouldn’t fret about choosing the right colors (which is always a worry no matter if you shop in person or online).
Araza offers fantastic sample sizes for purchase so you can properly test before committing to a full-size product, and I was thrilled with the help they provided in selecting just the right shades for my skin tone. If you’re struggling to know which is best, reach out to Araza directly and leave it to the experts, they did a fantastic job and matched my skin precisely.
Now … on to the review!
All In One Coconut Cream Foundation – I LOVE THIS STUFF! “It’s Skincare + Makeup. A light-weight foundation that offers sheer to medium coverage depending on application. Similar to a bb cream with slightly more coverage.” When I first received my order and looked at it I thought it was going to be heavy and oily and thought there was NO WAY it would stand up to a super active day or be enough coverage for me … I was wrong! It really is light-weight, it feels like you have no makeup on, it’s natural looking providing enough coverage without looking too “made-up,” and it lasts all day!
I’m not one for selfies, but here I am in my less than 5 min Araza face.
Primer + Finishing Translucent Clay Powder – Since I have had oily to combination skin all my life, I’ve always worn a liquid foundation PLUS a translucent finishing powder to set my foundation. Araza’s clay powder is very fine and very light in color, so it doesn’t work for me like my old products – but it’s even better! Since it’s a primer, I very lightly dust my face with a tiny bit of it before I apply my All In One Coconut Cream Foundation. THEN, over my T-zone I very lightly apply a tiny amount of powder with a big fluffy brush, just as you’d powder your nose – this off-sets the lovely dewy appearance provided by the foundation and eliminates any look of shine – it’s perfect!
Fresh Mineral Cheek Color – While I was skeptical about this loose powder blush, I have to say it performs! In my old makeup I’d end up totally washed out by the end of day, but Araza’s fresh earth pigments look natural and the color stays. I was concerned about spilling the product, but it comes with a perfect little powder dispenser so you can shake the container to dispense a small amount into the container for your brush.
Sweet Mint Healthy Lip Balm – Okay, what’s there to get excited about? … it’s just lip balm after all! Well, for me, I have developed an EXTREME sensitivity to products I put on my lips ever since I had a severe allergic reaction to lanolin of all things (yes, we’re talking swollen lips like the worst bo-tox job you’d ever seen) and then just about every lip balm since (even quality ones) have caused problems, so I was super excited to try Araza! I’m so happy to report that this lip balm is perfect for me … no issues at all! I love the sturdy lipstick style packaging that holds up better in pockets. It has a slight fragrance and is smooth, not waxy or oily on application. My lips thank you Araza!
Rejuvenating Coconut Lip Color – “A lip-smacking hybrid somewhere between a gloss and a lipstick ~ Creamy and never sticky!” Again … I LOVE THIS STUFF! I haven’t tried any darker colors yet so I can’t speak to how the deeper colors last but I’m all about the Sugar Poppy .. it’s the perfect, subtle peachy pink shade that wears more like a hydrating lip balm than a lipstick (as I’ve aged, I tend to like a more muted shade on my lips),.
Citrus Illuminating Raw Beauty Oil – Having struggled with oily, blemish-prone skin for many years I am always hesitant to use oils on my skin and have tended to lean toward moisturizing creams and lotions instead. That said, this girl turned the big five-oh last year and I’ve welcomed the addition of healing, nutritive oils like this one. This smells AMAZING, feeds and nourishes my skin and doesn’t block pores.
Araza Gives Back!
Not only are their products amazing, so are their hearts! ♥
Araza gives back by donating 1% of their profits to help victims of sex trafficking and domestic violence recover and heal via The Jonah Project.
They also give back to our environment by using sustainable packaging options and they offer a recycling program for 6 of their product types which are typically not recyclable. Learn more about Araza’s Recycling Program, what’s eligible and what you get in return when you send in your empty product containers – just click here.
Don’t Forget Your Discount …
SAVE 15% off your first order with Coupon Code: AIP15 – click here to shop!
I’m really excited to introduce you to an awesome product – Serenity Kids – nutrient dense baby food pouches that are AIP elimination stage compliant (with the exception of a couple of flavors). Now, if you know me, you know I don’t have kids … so you might be wondering why am I so enthusiastic about this product!?
First of all, I’ll tell you I keep referring to them as Serenity FOODS instead of Serenity KIDS, because while they were initially created for babies and kids, they’re actually suitable for EVERYONE! I’ll tell you more about that, including why Serenity and these adorable food pouches resonate with me personally (keep reading to find out) … but first let me share a little about the Serenity Kids and their line up of products!
Nutrient Dense, Simple Ingredients
Ethically Sourced Pastured Meats
Sustainable Organic, Non-GMO Vegetables
Healthy Fats
NEW Line with Gut Friendly Bone Broth! (turmeric chicken is elimination stage – others are reintros)
Low, Low Sugar Content
AIP Compliant (only a couple of their flavors are not elimination stage compliant)
Shelf-stable BPA-Free Pouches (recyclable lids and a free RECYCLABLE POUCH PROGRAM since most city recycling programs don’t accept them)
Winners of the Clean Label Project Purity Award – Kind of a BIG deal!
In addition to making babies healthier, they’re committed to leaving them a healthier planet
Learn More About Serenity:
I encourage you to take a moment to visit their website where you’ll quickly learn about the nutrition behind their products, where they source their ingredients, their environmentally focused mission and how they’re giving back.
First of all, they’re an extremely convenient way to carry a healthy, nutrient dense snack with you (they’re meant to be consumed at room temperature but you could warm them a little by immersing the pouch in a cup of hot water if you prefer).
For adults – Really? Yes – absolutely! Check out the nutritional value on these products … their simple ingredients make them perfect for AIPers (think grab-n-go breakfast, snacks, if you’re in hospital or dealing with medical procedures), backpacking, camping, road-tripping, camping and get this – even dogs can use ’em (my dog eats a whole food, homemade diet and would wrestle me for these)! And, since they’re shelf-stable for up to 18 months, you can easily stock up so you have them on hand when you need them.
Why Serenity Resonates With Me
When I first started researching Serenity I was extremely excited by the possibilities for adults! Why? Because the first autoimmune disorder I was diagnosed with was Eosinophilic Gastroenteritis (EGE/EGID) – a rare inflammatory disease that effects the entire digestive system, starting at the esophagus all the way through the colon and intestines. (A similar condition, Eosinophilic Esophagitis or EOE for short, a disease of the esophagus also exists and is most often diagnosed in children.)
What’s so scary about EGE/EGID/EOE? 1) You very often can’t swallow food without extreme pain, panic or choking which can lead to extreme food fears, 2) This often leads to extreme malnutrition and/or is accompanied by nutrient absorption issues, and 3) Traditional medical treatment protocols include liquid steroid concoctions and can involve horrific liquid or elemental diets containing synthetic vitamins or in some cases tube feeding!
After being hospitalized a number of times and finally receiving my diagnosis I was completely depleted. I had ZERO energy to prepare foods and was extremely malnourished (massive hair loss, all of my fingernails and toenails fell off, an abrupt 40lb weight loss, incredible rashes and more). The smell of food prep created extreme nausea and vomiting and the stress and anxiety of simply sitting down to try to eat brought me to tears before I even began. I soooo wish I’d known about Serenity Foods back then – it definitely would have made life a lot easier.
I’m thrilled to say that the AIP has helped improve my condition tremendously, and I’m no longer in a position to need a product like this for meals, but I will tell you that these are amazing to keep on hand when you’re needing a nutritious snack on the go. They’re perfectly tasty at room temperature, but I personally prefer them heated – simply immerse a pouch in a cup of hot water for a few minutes and you’re good to go. (You can read more testimonials, and how Serenity is helping adults and kids alike on their blog – click here)
Before I wrap up, I want to suggest one final demographic that also resonates with me for this product – the elderly. All too often older ones fall into the horrible belief that meal replacement shakes are great, fast options to give them all the nutrients they need when they’re too tired or don’t feel like cooking for themselves … because after-all the labels tout how many “wonderful” vitamins they contain and the doctors recommend them! YIKES! I won’t get into the details about these products, but rest-assured that we did a TON of research on them and their contents when the doctors handed me my diagnosis and a six-pack of these things and tried to tell me that I might have to rely heavily on them. (If you don’t believe me about these meal replacement shakes, feel free to do a little digging on the internet about them if you like – and read this cancer patient’s blog, it’s staggering and will stick with you.) Now, I’m not recommending that Serenity Kids is going to replace every-day adult meals, but they can certainly be used in confidently as nutrient-dense snacks or the occasional meal replacement.
Disclaimer: Serenity Kids was kind enough to provide me with samples of their product. All thoughts and opinions are my own.
AIP baking is a tricky thing, and even more of an exact science than regular baking, so you’ll have heard me say many times in the the AIP Recipe Collection Facebook Group that I do NOT recommend substitutions in AIP baking! You can read more on the topic in my article Substitutions in AIP Cooking & Baking so you understand why this is so important.
That said, many AIP recipes call for gelatin or agar agar powder or gelatin eggs, or if you’ve found a paleo recipe it may call for a flax or chia egg! All of this can be quite confusing, especially since some of them require that you make a gelatin egg separately and others just have you adding gelatin to the mix.
So, what’s the breaking news on AIP egg replacements (see what I did there)? And, can’t I just use the egg replacements available at the grocery store? Here are the answers you’ve been looking for!
The Purpose of Eggs in Baking
Eggs are used for several reasons in baking; binding (holding things together like meatloaf and meatballs – this is the job of the whites), leavening (rising and creating a light fluffy texture – this is the job of the yolk), for moisture and also for flavor and appearance (often aids in browning).
Can we cook and bake with out them? Absolutely!
Will the replacements yield perfect results? No – unfortunately there is nothing that will ever perfectly replace an egg! BUT we can get pretty darn deliciously close!
Things to consider:
Binding – You’ll find that most meatloaf and meatball recipes work perfectly well without eggs, or maybe you just need to add a little mashed veg in as an alternate binder.
Leavening – You’ll find many AIP baking recipes call for cream of tartar – this is a leavening agent and should never be omitted from a recipe just because you don’t have it – the results will literally be a flop.
Moisture & Appearance – Most AIP recipes make up for eggs in other ways, and recipe creators go to great lengths to ensure the the dishes they’re presenting look and taste as close to traditional recipes as possible – so don’t mess with a good thing – follow the AIP recipes folks! If you haven’t checked out the post I suggested, here it is again – Substitutions in AIP Cooking & Baking.
In general, it’s not a good idea to try to recreate a traditional recipe into an AIP compliant version if you’re replacing more than 1 or 2 eggs. Why? Because more than this and you’re at risk of your recipe caving in, coming out too dry, too wet, crumbly, too dense, or just not what you expected.
Commercial Egg Replacements
Let’s start here since this would be considered the path of least resistance and most enticing for some.
The reason why we don’t use these is the ingredients -most contain grain potato starch, corn starch, guar gum and the like. So, sorry folks, this option just doesn’t work.
Apple Sauce, Mashed Bananas, Pumpkin & Avocado
Next we’ll move on to old, traditional favorite substitutions that our mothers and grandmothers would have used. In general I don’t see a lot of AIP baked opting for these substitutes now-a-days – most AIP recipe creators have moved on to something a little more shall we say, egg-like! However, before we go there …
Mashed fruits like bananas and avocado, apple sauce and pumpkin/squash puree can often be a good substitute for an egg in recipe. It’s really very subjective though and you must decide on a recipe by recipe basis what is most suitable. Overall however, these options work best in cakes, muffins and brownies.
Whichever of these options you choose to use, you can replace each egg with 1/4 cup (65 grams) of purée.
Baked goods made with puréed fruits may not brown as deeply, but they will be very dense and moist.
Be aware that banana will obviously give you more of a banana flavor, so if you want something neutral – try some of the others instead
Agar-Agar & Gelatin
Before we dive in, I will tell you that while neither of these replacements should affect the flavor of your finished product, they may create a slightly stiffer texture. Unfortunately, nothing can replicate the egg exactly.
Gelatin
Gelatin eggs are probably the most commonly suggested egg substitute that you’ll see in recipes. If you’ve made one before, you’ll know why – it’s very close to the texture and viscosity of egg whites. Neither of these replacements should affect the flavor of your finished product, but they may create a slightly stiffer texture.
When it comes to gelatin, quality matters (sorry guys – Knox Gelatine is out as it’s highly processed and not from well cared for animals) – be sure to use gelatin made from grass-fed / pasture-raised animals (pigs – called porcine gelatin and/or cows – called beef gelatin – you can find quality gelatin brands here, from our partners at Perfect Supplements (See coupons page for current offers) or in our Amazon storefronts – go here and follow the link for either USA, Canada or the UK).
METHOD #1:
While there are several ways to make a gelatin egg, this is my favorite and it’s never failed me yet!
1 Tbsp Gelatin (Save upto 35% with Code: AIP10)
1/4 Cup Water
Add water to a small pot and sprinkle the gelatin over top.
Allow to sit for 2-3 minutes until the mixture hardens somewhat.
Place the post on a burner set to low heat for 1-2 minutes until the gelatin starts to melt. Be careful not to burn it! I usually stand by and start immediately whisking it.
Remove the pot from the heat and vigorously whisk until the mixture becomes frothy.
METHOD #2:
To replace one egg, dissolve 1 tablespoon (about 9 grams) of unflavored gelatin in 1 tablespoon (15 grams) of cold water. Then, mix in 2 tablespoons (30 grams) of boiling water until frothy.
AN IMPORTANT NOTE on gelatin: Just because you see a recipe calls for gelatin, it does not mean you will necessarily mean that you will go through the process of making a gelatin egg separately before adding it to the recipe. Follow the instructions as set out in the recipe you’re using for best results. IF the recipe indicates you are using gelatin and water to make a gelatin egg, follow those directions carefully as there are different ways to make a gelatin egg and the specific method recommended may yield better results in that particular recipe.
Agar Agar
If you’re avoiding animal products (though on the AIP you really shouldn’t be – read my article about that – Can the AIP Be Done As a Vegetarian?), you can opt for agar-agar powder or flakes. Agar agar is a vegan alternative to gelatin and is made from a type of seaweed or algae – you can find it here.
I’ve seen different suggestions for how to make an agar agar egg, so you’re going to be best to follow the instructions carefully in any recipe that you find if it calls for agar agar. Again, similar to gelatin, each recipe creator may have very specific reasons for using more or less water in the mix.
That said, here is the information I’ve found for you about making an agar agar egg!
METHOD #1:
Dissolve 1 teaspoon (approximately 4 grams) of agar-agar powder in 1 tablespoon of water to replace one egg.
To dissolve, first sprinkle the powder over the liquid, allow to rest for 5 minutes and then warm to 90 C over medium heat on the stove top. Using a whisk, whip the agar mixture well to help dissolve, then refrigerate for 15 minutes and whip again. Add the agar to the baking mixture as the last ingredient and mix to just combine, do not overwork the mixture.
METHOD #2:
Use 1 tablespoon (9 grams) of agar-agar powder mixed with 1 tablespoon (15 grams) of water to replace one egg.
NOTE: If you have agar-agar flakes, be sure to grind them into a fine powder first as this will make a difference.
Vinegar & Baking Soda
I haven’t seen this one used all that much in AIP baking, but have heard of some using it successfully.
When mixed together, vinegar and baking soda start a chemical reaction that produces carbon dioxide and water, which makes baked goods light and airy, making this an especially good option for cakes and cupcakes.
Mixing 1 teaspoon (7 grams) of baking soda with 1 tablespoon (15 grams) of apple cider vinegar can replace one egg in most recipes.
Arrowroot Powder
I’ll admit to never having heard of this used as a specific egg replacement, but it very likely is that our AIP recipes employ these ingredients without us even realizing it! I can’t say this would be my go-to of choices by any means if I were simply trying to substitute an egg in any recipe.
A mixture of 2 tablespoons (about 18 grams) of arrowroot powder and 3 tablespoons (45 grams) of water can be used to replace one egg.
Carbonated Water
Carbonated water will obviously add moisture to a recipe, but it also acts as a leavening agent since the carbonation traps air bubbles, which help make the finished product light and fluffy.
You can replace each egg with one-fourth cup (60 grams) of carbonated water and the substitution is said to works well for cakes, cupcakes and quick breads. Again – I suggest sticking to AIP expert tested/created recipes rather than trying to reinvent the wheel.
Flax & Chia Eggs
While these are a wonderful Paleo option in baking going forward, if you’re on the AIP and still in the elimination stage, this option simply isn’t suitable for you.
BUT, if you’ve reintroduced these, here’s how to make them:
To replace one egg, whisk together 1 tablespoon (7 grams) of ground chia or flaxseeds with 3 tablespoons (45 grams) of water until fully absorbed and thickened.
Doing so may cause baked goods to become heavy and dense. Also, it may result in a nuttier flavor, so it works best in products like pancakes, waffles, muffins, breads and cookies.
When you’re on the AIP you’re likely doing a lot more cooking than usual. You’re probably batch cooking, and meal prepping for the freezer, but what’s the best way to store all of this delicious food? Does it matter what we use? Need the 4-1-1 on food storage basics? You’ve come to the right place!
Since we’re trying to live a toxin-free life on the AIP to give our bodies the fighting chance they need to heal, it’s a good idea to consider what you’re using for food storage. There are a lot of opinions out there about plastics, BPA-Free options, silicone and more (read more about why we should avoid plastics here). For me, I kick it old school as much as possible – zero waste, sustainable living, lovable, reusable glass!
Since I get asked a LOT about food storage, and especially about how to safely use glass jars in the freezer, that is the main focus of this article – I hope it helps!
Planning Tips:
The first pointer that I’m going to offer is a bit of a warning – batch cooking can be exhausting – especially in the beginning when you’re really not feeling well, so try to pick a day when you’re feeling up to it. Better yet have a friend or family member jump in to help you tag-team it. And it doesn’t have to be all about you – you can work together to create a bunch of delicious options so that they go home with food to stock their fridge and freezer too. Many hands make light work.
My second pointer – don’t go overboard if you don’t have the space to store it all! I’ve done this before when I was feeling super ambitious, I cooked way more than I needed for a week or two and found my fridge stuffed to the brim and I didn’t really want to store much of what I’d made in the freezer because it wasn’t all that freezer friendly. So, evaluate the space you have and choose recipes to prep according to where and how you plan to store it.
The third pointer is to have your containers ready! There’s nothing worse than batch cooking and then scrambling to find suitable food storage to put it all in. Plan ahead for this. If you’ve never batch cooked before you might need to consider investing in some quality meal containers. Glass if obviously the gold standard, safest method for storing food, and there are some awesome options on the market these days that make prepping a breeze (check out some of my faves in my shopping resources – click here). If you can’t afford to buy new containers, save up any glass jars you have from store-bought items or check a local thrift store, I know our family donates a lot of glass mason jars when we simply get overwhelmed by the amount we have on hand. If you’re lucky enough to score some of those, your investment will be minimal in that you’ll just need to buy some new lids.
Practical Tips – Glass Jars #1:
Super … You’re all set!
Now, you may have heard horror stories of using glass jars in the freezer, am I right? I had heard stories too, but was always fortunate enough not to have any issues … leave enough space at the top of the jar for expansion and you’re good to go! Well …. not always! Even if you manage to freeze them without breaking, they can still break during thawing.
Eventually, my luck ran out. When I started freezing bone broth I ran into troubles and there were tears shed over bone broth lost. I attribute some of my issues to using inappropriate jars and the fact that my upright freezer has coils in the shelves … so I’ve gotten a little smarter about all this.
For me, I’m usually just freezing liquids in jars – sauces, soup, broth, stew and maybe shepherd’s pie. Freezing liquids can be tricky, so here are a few practical tips:
The Jar – the wider the jar the better. Try to avoid tall skinny jars, and if possible use wide-mouth jars without “shoulders” (that just means that the jar is straight from bottom to top and it does not get smaller as it approaches the opening).
Filling The Jar – only fill it 3/4 of the way full or less to ensure you allow plenty of room for expansion as the contents freeze and expand.
Position – always freeze jars standing up.
Freezer Considerations – if you have an upright freezer with freezer coils in the shelves, consider placing your jars in a shallow plastic container until they have frozen successfully. I started doing this just in case they broke so there would be something to catch the liquid, but in actual fact I think the barrier between the glass and the coils made a difference.
Temperature – ALWAYS ensure your liquid is completely cooled before attempting to freeze. Some say allowing them to come to room temperature is sufficient, but I usually err on the side of caution and refrigerate them first until completely cold.
Thawing – NEVER try to thaw quickly! SLOW and STEADY wins this race! Ideally you should remove your frozen jar to the refrigerator for a few hours – NEVER place jars straight from the freezer into hot water – breakage is almost guaranteed! Plan ahead and thaw slowly in the fridge and then the counter top – that’s your best bet.
Practical Tips – Glass Jars #2:
My favorite wide mouth jars with frozen pesto cubes!
Another way to use glass jars for freezer storage is to first pre-freeze your liquids in ice cube trays or silicone trays that hold larger amounts. Once your liquids are frozen you pop them out of the trays and into glass jars and you should have no problem putting your jars straight in the freezer.
This method is great for freezing things like pesto, sauces and bone broth since it allows you to easily portion out what you need instead of having to thaw a whole jar of food. Think about the number of times you need a cup of broth or a few tablespoons of sauce! Dispensing a few cubes from a jar also allows you to thaw them more quickly in a safe container or by popping them right into the dish you’re cooking.
Glass Storage Containers:
There are plenty of larger, shallow options for storing all kinds of food available these days. There are even containers that have sections so you can portion out a complete meal but keep items separate. Containers like this are great for meal prepping and are typically thicker and more sturdy than a glass jar. While you should still proceed with caution when freezing and thawing these containers, you’ll likely have fewer concerns since you’ll probably not be storing liquids but rather solid food and there will be lots of air gaps for expansion. Follow the directions that come with your containers and you should be just fine!
What About Freezer Burn?
Freezer burn is caused by the moisture loss in the freezer. It can lead to ice crystals, shriveled product, tough, leathery or discolored meats.
You can minimize freezer burn by making sure your food is cold before you set out, so let it cook and then proceed. You may even want to store it in the fridge first and then move on to freezing.
The key is oxidization or exposure to air – you want to minimize that by properly packaging your food. If you plan to buy a lot of meat in bulk, you have a garden and plan on preserving your harvest or you like to buy in bulk when things are on sale, you might want to invest in a vacuum sealing system (you can find some great options in my Amazon Storefronts under small appliances – the brand that I recommend uses BPA free plastics click here to find the link for your area).
If you just need a few pointers to do your best without a system, read on…
For meat, poultry and seafood you can wrap it in freezer paper (or plastic wrap – but I don’t like plastic for reasons mentioned above) and then in foil and then pop it in a freezer bag and remove as much air as possible.
When packaging fruit and vegetables use small containers to minimize empty space when freezing leftovers. You can also use the same wrapping technique as for meat in some cases.
HOT TIP: Use a straw to suck the air out of your freezer bag once it’s almost completely zipped up!
Keep your freezer temperature as consistent as possible – avoid opening and closing it unnecessarily.
Use your food faster. It’s best to use your frozen foods within 2-4 months, so be sure to add dates to your frozen packages and rotate your inventory.
Too late? Your food’s already got freezer burn? Bummer! Don’t worry though, your food is still safe to eat – the texture may not be the same and it just may not taste as good as it once did, so plan to use it in more forgiving dishes like soups, stews, sauces or smoothies instead.
How Long Is My Food Safe & How Should I Store It?
Since you know I’m not one for re-writing well presented material, I’m simply going to direct you to a couple of great articles:
Autoimmune Wellness – AIP Food Storage Basics – These post will help you figure out how long food should stay fresh and safe and where you should store it.
Healthline – Food Storage – This post covers freezer burn, safe meat storage guidelines (fridge and freezer), how to know if your chicken has gone bad, fruit and veggie storage, canned food storage guidelines and more! (Once you’re there – just keep scrolling)
And because, on the AIP especially we don’t want to waste any precious ingredients (I know a lot of us are on a budget) you can read my post about managing the AIP on a Budget.
Getting started on the AIP can be overwhelming – what do you need, where do you find it, how do you know what’s compliant and what’s not?
If you haven’t already spent some time on the Food Sourcing Page, I’d recommend checking that out. There you’ll find lots of recommended AIP Friendly shops and whole bunch of quick shop categories that take you to Fully Healthy (formerly Shop AIP) – where everything is AIP compliant and labelled according to the various stages of the protocol (that means less/no label reading for you!).
Unfortunately, they don’t carry every single thing you might need, and I know that some prefer to shop on Amazon, so I’ve put a pretty extensive list of items together for you – kitchen tools, gadgets and appliances that I either have or are they’re on my wish list, snacks, pantry items and hard to find ingredients, cookbooks, reference books and soooo much more!
While I try to keep this list up-to-date, brands come and go and companies change their ingredients from time to time so the onus is always on you to check labels and ensure that products are suitable for you, your medical condition and your stage of the AIP. If you find a broken link or see a product has changed and is no longer compliant, I would appreciate it if you could drop me a message on my contact page (I thank you in advance for helping me keep on top of these things).
Follow these links to my AIP Amazon Storefronts for the USA / Canada AND the UK.
From time to time the topic of essential oils comes up in the AIP Recipe Collection Facebook Group, and I’m always quick to shut the conversation down because it typically turns into a debate or a sales pitch from someone trying to grow their network. That said, I don’t want to leave you hanging on the topic and will provide my take on the topic here. (NOTE: I do not sell essential oils and I am in no way affiliated with any essential oils companies.)
Let me begin by saying that I have absolutely no doubt about the power of essential oils! I LOVE them and wholeheartedly agree that they can have a huge impact on our health. My husband I have personally seen the benefits in our lives using them for inhalation, aromatherapy and topical application.
It’s really only when it comes to the topic of ingesting essential oils that I really get a little worked up.
In my opinion there are too many folks out there selling essential oils and recommending them as “safe for internal use” and claiming that you simply need to make sure they’re 100% pure or food grade quality. I beg you please, consider factual research by completely independent, third-party outsiders rather than the opinions of someone trying to sell you essential oils – that is the only way you will get an honest answer about whether this practice is truly safe or not.
When I first began using essential oils, I avoided the big multi-level marketing companies – first, because of the price of their oils and secondly because I wanted a real education about essential oil and not just a superficial understanding of what to use in a diffuser, cleaning or personal products. In my research, I came across Aromahead Institute and quickly realized that these folks are the real deal, and I don’t hesitate to refer people to them for sound advice.
Internal Use/Ingestion
The following is a compilation of snippets from my research on the topic of essential oils for internal use/ingestion (click each link to read the full source article). Let me lead with this spoiler alert from Dr. Sarah Ballantyne:
“If its from an edible thing that you want the benefits from,
just eat the thing!”
“Internal use requires knowledge of anatomy, physiology, and the chemistry of essential oils. Oils should be used via the skin and inhalation until you understand the potential interaction of drugs and essential oils, know the safe oils to use (the safety issues are different for skin and internal use), and know the right dose and route of application appropriate for internal use. Internal use also requires an understanding of pharmacokinetics–effects of the body on the oil, how the body metabolizes the oil and eliminates it, and what organs might be effected. —It sounds complicated because it is—and that’s why we don’t widely recommend internal use.”
Safely ingesting certain essential oils is wrought with caveats and debate, and it’s not recommended without guidance from a trained herbalist. “The whole purpose of distilling the aromatic components [from plants] was because we wanted to capture their smell,” says Amy Galper, aromatherapist and co-founder of the New York Institute of Aromatic Studies. “We understood the power of aroma [to affect] our mind, our spiritual life, and our physical health.” Ingesting, therefore, is outside of boundaries of essential oils’ intended use—enough reason to proceed with caution. … Essential oils may be natural, but that doesn’t mean they’re inherently safe. “The molecules and chemical constituents that make up essential oils are irritating to mucous membrane tissue,” Galper says. Swallowing essential oils can burn the mucosa in your mouth, esophagus, gut lining, and beyond in the digestive tract.
Dr. Lin says, “I usually caution people against taking it orally is because it’s a really strong medicine…You can take too much, too quickly without realizing it. And that can become toxic. Nausea, stomach pain and neurological discomfort like nerve pain and numbness can also occur, especially if you take too much. Like any kind of medicine, it can affect different people in different ways, too.”
Moral of the story: It’s possible to ingest essential oils safely, but it’s complex and should always be done under the guidance of a trained herbalist. A professional will know which oils are safe and work with you to administer correct, non-toxic doses.
Phytochemicals can be anti-inflammatory, immunomodulatory, anti-angiogenic (prevent the formation of blood vessels, great for fighting tumors), apoptosis (helps cells dies), anti-allergy, anti-mutagenic, anti-microbial, insect repellents, etc.
BUT they are cytotoxic: they rupture membranes and cause cells to die. So they ARE NOT SPECIFIC to bad microbes! They’ll kill your friends in your gut! NOT GOOD!
Terpenes are damaging to the liver. That’s also NOT GOOD!
They may also cause a leaky gut.
Drinking essentially oils is not a great idea.
There are some essential oil compounds that are more specific, and effective to kill influenza and E. coli, Staphylococcus, etc. BUT some kill the good’uns.
Ingesting is complicated! There are many interesting studies, but lots of pros and cons. We don’t know everything that these properties do!
If you want these effects, just eat the whole food!
Only use oral consumption with the supervision of a doctor who knows what they are doing.
The science is not very strong for most purported benefits (of ingestion). Most papers indicate that we need more research. But, really, if its from an edible thing that you want the benefits from, just eat the thing.
You should bear in mind that essential oils effect every person very differently (whether they are use in aromatherapy, topically or orally) – they are very individualized and can be dangerous – and as with everything we inhale, ingest or apply to our skin there is NO one-size-fits all approach. That said, you should PERSONALLY consult an herbalist or your medical professional before you decide if ingesting essential oils is right for you. Simply finding information online that indicates it’s safe to use this oil or that oil is not wise for the reasons outlined in the references above.
Aromatherapy & Topical Use
Okay, so if it’s not advisable to use essential oils internally is there any point discussing the topic any further for our purposes on the AIP? Yes, absolutely! There are so many aromatic and topical uses of essential oils to help support your AIP journey – relief of stress, pain, headaches, digestive discomfort, improvement of mood, skin conditions and more – that I could never hope to share them all with you.
My use of essential oils began out of desperation with my husband’s migraine headaches. He was taking migraine medication EVERY day for a long stretch of time and was finding no relief. Add to that his debilitating chronic pain and fibromyalgia – not a good scenario. It was at that point that I started my research into essential oils, attended a few webinars and took some online courses with Aromahead Institute. I started slowly at first, simply using an ultrasonic diffuser with peppermint essential oil for him or having him use a homemade inhaler, and then branched out into some specifics for his condition which really helped.
Your next questions is probably – what did you use to help him with is fibromyalgia? What else helps with migraine headaches? Since I’m not an herbalist or aromatherapy specialist I’m simply going to suggest this amazing reference book that can help you – it’s my go-to encyclopedia for all things essential oils! Grab a copy of “The Complete Book of Essential Oils and Aromatherapy” by Valerie Ann Worwood – click here.
Digestive Upset
Since many on the AIP suffer with digestive upset, this may be an area you want to consider incorporating essential oils like ginger, tarragon, peppermint, clove and oregano – but, if not by ingestion, how?
Essential oils contain plant-based chemical constituents responsible for the powerful healing benefits. Those compounds trigger a response in your nervous system, sending signals to your brain. These signals can include calming and soothing the intestinal tract, or stimulating digestion by encouraging parasympathetic activity. Each oil is different, but just a few drops of any essential oil makes a BIG impact.
There are two ways to use essential oils to support a healthy digestive system:
1. Aromatically. When used in your diffuser, or just inhaled out of the bottle, the vapors carry active chemical molecules into your body through the nose. They stimulate the olfactory nerve, located in the nasal cavity. This nerve contains fibers that send signals directly to your central nervous system – the system by which digestion is governed.
2. Topically. Your skin absorbs everything that you put on it. When applied as a rub, lotion or in massage the active compounds found in essential oils enter your bloodstream to support the digestive system. Remember to always dilute essential oils (click here for information about that) in coconut or sweet almond oil. I find it very convenient using roller bottles for the purpose of topical application and love having a number of blends prepared and ready to go.
Digestive Relief Massage & DIY Blend
Click here for a Digestive Belly Rub Blend from my trusted resource, Aromahead Internation. Note, however that you may want to omit the cardamom in the elimination stage of the AIP, just to err on the side of caution.
When using the massage oil blend, start at the belly button, apply the diluted oil and then gently massage into the skin using an upward circular motion (apply gentle pressure with the pads of your fingertips, circling to the right). This can also be done on the back, over the liver and stomach.
Quality Oils
As you are likely aware, there are many options out there for essential oils, and prices vary dramatically! I personally will not use the extremely high priced oils offered by the two multi-level marketing companies that quickly come to mind, and I won’t affiliate or sell these products because I firmly believe that people can find exceptional quality oils that are much more reasonably priced. NOW, I’m not saying go out and buy cheap oil – FAR from it – if it’s cheap, it’s likely not good quality or upon further investigation you may find that it’s “fragrance oil” – so beware! I personally choose to purchase my individual oils from Ki Aroma – their products are exceptional and their prices are reasonable but also reflect their quality. I don’t opt for their blends, as I choose to make my own and find creating my own blends more economical.
Summary
Essential oils are very personalized. What works for one might not for another, and I have found throughout the course of my own health challenges I have become tolerant or intolerant to various oils along the way.
Ingesting essential oils is NOT recommended.
There are lots of amazing health benefits that come from inhalation and topical application – explore and enjoy these options on the AIP!
The bottom line – educate yourself and use with caution and awareness.
Can I cheat on the AIP? This is a very commonly asked question when folks start, or think about starting the AIP, so let me give you some quick information to help dispel any myths and misconceptions.
First of all, as you may know by now, the AIP is not a diet that’s about weight-loss, it’s a healing protocol for those with autoimmune disease and therefore it should be taken far more seriously than dietary guidelines that folks may take part in to lose a few pounds or inches. With traditional weight-loss diets, there’s a thought that being compliant 80% of the time is sufficient and you can have occasional cheat days or treats and you’re still on a good healthy plan. This however, is not the case for the AIP, but lets define what you mean by cheat.
For some on the AIP they would think of an AIP cheat as indulging in AIP treats more frequently, while others might view a cheat as having a big dinner out at a restaurant with wine, a piece of gluten free cake and a cup of coffee to round it out. Then there’s the timing – are you in the elimination stage of the protocol or have you already moved on to reintroductions? Establishing answers to these things is important.
Why Do You Want To Cheat?
Are you asking because you don’t think you have or will have the willpower to keep going? Do you have a special event coming up that you’re worried about keeping to the protocol? Maybe you just feel you need a treat? Maybe you think it’s too hard?
These questions bring up a lot of other topics, and yes the AIP can be hard, but my response is “Choose Your Hard!” Yes, it’s hard to do the AIP and give up foods you love, but it’s also hard living with autoimmune disease, so you have to choose.
When it comes to willpower and the AIP, willpower is not enough. That will work for a short time but not a long time, so you’ll need to consider employing some well thought out strategies to help you through the process (a transitional program or coaching in a group setting or one on one – you can read more about that on my coaching page).
Social situations are another time that folks consider cheating, either because they feel they deserve a break from the restriction or because they don’t want to bother anyone with their dietary needs. For that I’ve got you covered as well – check out my post, “Surviving Social Life on the AIP” for some tips and tricks.
If it’s simply a matter of feeling deprived of foods you used to love, I highly recommend you join my AIP Recipe Collection Facebook Group, it’s a HUGE data base of AIP Elimination Stage recipes and there are MORE than a few amazing treats you can enjoy without compromising your new AIP lifestyle – check it out here. You can also find lots of amazing premade options on the market these days! Delicious coffee substitutes, AIP baking mixes, premade snacks and meals! We’re actually spoiled for choice and are fortunate to be doing the AIP when we are. Check out some of these resources on my Food Sourcing page – click here – and don’t miss clicking on the Coupons page for lots of great savings!
What Is A Cheat?
So what do you really mean by “cheat”? Are you talking about scheduling days where you’re given carte blanche to eat what ever suits your fancy? If that’s on your radar I suggest you immediately dismiss that from your mind and encourage you to remember your “why”! Why did you decide to go on the AIP in the first place? No doubt you want to feel better, am I right? If that’s the case, cheats like this are completely counterproductive and only make it more difficult to get back on track because you’re likely to induce an autoimmune flare or at least some really miserable symptoms.
If a cheat to you is to indulge in an AIP treat, that on the other hand can be a-okay … so long as you don’t over-do it by it being too regularly (like every day)! Why? Because the focus on the AIP is nutrient density, and overindulgence in AIP treats can be a slippery slope to poor eating habits. Even overdoing it with snacks like dried fruit is a bad idea because it’s high in sugar and can become as addictive as sugar (I encourage you to read my posts on fruit and natural sugars as well).
Overall, it’s always best to keep AIP treats to a minimum, and it’s an especially good idea to be mindful of what we’re choosing as our treat and the timing of it. For instance, making a whole AIP pie or cake is not a good idea if we don’t have someone to share it with, so special occasions are the ideal time to treat yourself to a wonderful AIP indulgence. Otherwise, if we don’t have friends or family to share our treat with, we’ll likely feel compelled to eat the whole thing within a short period of time due to the effort and resources that went into it.
Another important note to add here is that some cheats or even foods can be considered “gateway foods.” Gateway foods are those that make us feel we can’t have one without the other or that cause us to slip into old habits. For instance, if you love fish and chips, you can totally make an AIP batter and have battered fish with a side of sweet potato fries, but if you’re not happy having the fish without regular white potato fries or it all reminds you too much of your Scottish homeland where beer goes with fish and chips, you might want to avoid the AIP option all together because of the temptation to indulge in having a beer. For some, it’s not enough just to have one cookie, so it might be necessary to avoid AIP cookies all together if the temptation to overindulgence (in too many or too often) is simply too much.
When Do You Want To Cheat?
By when I don’t mean what day or date, but rather at what stage of the AIP are you currently in?
Elimination Stage – If you’re in the elimination stage this is not the ideal time to be thinking about cheats. Yes, this is likely the hardest time that you’ll go through on your AIP journey, but it’s going to be worth it! Keep reminding yourself “WHY” you started in the first place and try to remember that nothing tastes as good as healthy feels. Cliché? Maybe a little, but it’s so very true.
The purpose of the elimination stage of the AIP is to remove all of the scientifically proven, commonly know problematic foods from your diet so your body can rest and begin the healing process. It’s impossible to know which foods are our triggers without first calming the body and its inflammatory response, sot his is a completely necessary step.
Did You Know that reactions after a cheat can last several days, or even longer when it comes to gluten? So if you think you’re “only” cheating on the weekend, you’re only cheating yourself!
– Reference: How Long Does It Take For The Gut To Repair After Gluten Exposure
What if you don’t feel like you react to certain foods or a food sensitivity test doesn’t show it’s a problem for you?
First of all science simply has not come far enough with food sensitivity testing to be 100% accurate and the gold standard for identifying food triggers is STILL an elimination diet. What’s worse is that those foods that you love the most and may be commonly eating before your food sensitivity test are the ones most likely to show up on your testing as something you’re sensitive to — even though you may not really be! It’s unfortunately a shortfall of the testing methods currently available. So, when I say skip the food sensitivity testing as your only means to identify your triggers, you should be thanking me … because you don’t want to have to eliminate something you love! (Read more about food test here – Can Blood Tests Detect Food Sensitivity?)
As for thinking or feeling you don’t react to a food, it’s actually not possible to have a good sense of food reactions unless you’ve first calmed the inflammatory response, so without having removed all potential triggers first, your body is not in a state to be sending you accurate signals. Unfortunately this takes time – 30-90 days in the elimination stage of the AIP is necessary to give your body time to quiet and heal. You should really be seeing marked improvement in symptoms before you start the reintroduction process (NOTE: This does not mean that you will stay in the elimination stage indefinitely if you don’t start feeling better, it simply means you need to start troubleshooting to find out if you have other underlying causes to your disease and discomfort – I write more about that in my posts on troubleshooting and finding your root cause. WHAT EVER YOU DO – do not stay in the elimination stage forever, this is not healthy and can lead to more problems. Please seek medical help as mentioned in my root cause post.)
As hard as it may be, try to look at the elimination stage as short-term pain for long-term (free of pain) gain – the AIP diet is the fastest way for autoimmune sufferers to see improvement. Cheating early on in the game usually only causes delays in healing, and of course delays you in getting to the next stage of the process where you can start enjoying more of your old favorites.
Reintroduction Stage – If you’ve already moved on to the reintroduction stage of the AIP and you’re considering having a wee cheat, I encourage you to remember the effort that you’ve put in so far. Don’t throw it all away and get too willy-nilly with a cheat here and there, don’t stop tracking, don’t stop being diligent about nutrient density, you’re just getting to the exciting bit!
At this point you’re starting to systematically reintroduce foods that you’ve possibly been longing for, like nuts and seeds, chocolate and coffee! Am I right? In this stage a lot more options are going to start opening up to you, so “cheats” may not be cheats at all!
The beauty of this stage of the AIP is that your body is starting to give you cues and tell your own personal what’s in and what’s out for your personalized AIP journey. Things that may be “compliant” may simply not be for you … and that’s what this journey is all about! When you react to something, don’t despair, celebrate it! You’ve just discovered an important piece to your puzzle (a food that’s a hard no for you), and you’re armed with more information!
During this stage I suggest using your reintroduction trials as your “cheats” where possible, but make sure to do so in a controlled environment, this is not the time to throw caution to the wind and head for the gluten free bakery or your favorite restaurant to test a reintroduction. Remember the time you’ve put in and be sure to approach reintroductions methodically – it’s worth it! (Be sure to read more on reintroductions in my post – click here.)
Maintenance Stage – At this stage you’re on your own personalized AIP diet! Woohoo – Congratulations! You’ve been through reintroduction stage and used careful tracking to identify your “yes” foods (those that you tolerate well, easily digest and feel good on), your “hard no” foods (those that cause a flare of symptoms, acute or chronic pain or that cause digestive upset) and your “maybe” or “worth it” foods – these are the ones that you’d now be considering as a cheat food (they may cause minor symptoms but are not going to disrupt your quality of life or send you into a major autoimmune flare).
Your “hard no” foods that you discovered during the reintroduction phase are those that you never want to consider having as a cheat. NOTE: Gluten is something that AIP experts and most Functional Medicine Doctors recommend you NEVER add back to your diet, not even as a cheat.
Summary – What Are The Repercussions?
Okay, so for argument’s sake let’s say you decide to ignore everything I’ve said – ask yourself, what are the repercussions going to be if I cheat? How are you going to feel physically and mentally?
This is where the rubber meets the road as they say, and you get to make the decision for yourself!
If you’re in the elimination stage of the AIP and making progress but haven’t given your body 30-90 days to see an improvement in your symptoms yet, ask yourself: Are you willing to throw away the effort you’ve made? Is the cheat you’re considering potentially going to be a slippery slope to throwing in the towel? If you want to “cheat” at this point, I suggest you make sure it’s a small one and that it’s a cheat with a compliant treat that won’t set you back. Ultimately the decision is yours if you decide to indulge in a non-AIP treat, and no, you don’t have to start counting back at “Day 1” of your eliminations, but remember, you could potentially be delaying when you will start feeling better, meaning you’re delaying reintroductions.
Same thing goes for the reintroduction stage, you don’t want to waste all of the time and energy you’ve put in to your journey. Be mindful of what you cheat with and how much. If you’re following the process using the AIP Reintroduction Cookbook, you likely won’t feel the need to cheat at all, as the process is very gentle and helps you reintroduce the foods you love as quickly as possible. Be sure to check out my review of the book and grab your copy – click here.
In the maintenance phase, or when you’re on your personalized AIP, your health has likely improved considerably. At this point you’re highly in-tune with your body and the signals and you’ve added a lot more options back to your diet. At this point you shouldn’t be feeling too deprived and hopefully you’ll not often consider needing a cheat. Either way, you’ll be in a better place to decide if that “cheat” is worth it and you’ll likely choose more wisely.
Gave In To Temptation & Ate Something Non-Compliant?
Don’t freak out! What ever you do, DO NOT stress about it! The effect of stress on the body can be worse than the actual item you ate (unless of course you’re actually allergic to the ingredient). Trust me, everyone slips up from time to time, whether intentionally or by accident. Now is the time to show self-compassion, be kind to yourself and move on. Be sure to drink plenty of water and enjoy a cup of ginger or peppermint tea to help your tummy. Over the next days, be sure to focus on nutrient density and gut healing foods like bone broth and soups that are gentle on digestion. Get plenty of rest and listen to you body. You can read more in this article – “Gluten Explosure – A Healing Guide.”
Looking for tummy taming recipes – click this handy link to the search result for that in my AIP Recipe Collection Facebook Group (you can also search there for “tummy tamer” or “under the weather”).
Additional Resources:
Do I Have To Do The Full AIP – The Paleo Mom Can You Cheat on the AIP Diet – Paleo On the Go (If you decide to “cheat” and treat yourself to some quality chef made AIP options you can save $15 off your first order with Code: AIPRECIPES)
https://aiprecipecollection.com/wp-content/uploads/2021/08/pexels-rodnae-productions-6529940.jpg8531280Gail Shanklandhttps://aiprecipecollection.com/wp-content/uploads/2018/07/AIP-RC-LOGO-CLEAR-1500x515.pngGail Shankland2020-06-12 09:55:072022-11-07 08:20:53Can I Cheat On the AIP?
What about Matcha and green tea on the AIP? And what’s the difference? This one catches out more than a few who are new to the autoimmune protocol, so let’s take a closer look.
One of the most common misconceptions on the AIP is that it’s a caffeine-free protocol, and that this is the reason we remove coffee during the elimination phase (to learn more about why coffee is eliminated, read my post here – “Kicking the Coffee Habit“). Because of green tea’s high caffeine content, it gets thrown into the confusion and folks assume it’s not compliant.
All that said, let’s clarify things before we go any further – the AIP is NOT a caffeine-free protocol according to “What’s IN and What’s OUT on AIP? Answers to Tricky Foods” from Autoimmune Wellness (click here to read the whole article):
Caffeinated Tea (Green or Black)
AIP is a coffee-free, but not a caffeine-free protocol. Green and black teas can be consumed, but due to the caffeine it’s generally advised to drink them earlier in the day and in moderation. It is also important to read labels carefully, as many teas have soy lecithin or other additives (or toxins) that are avoided on AIP. If adrenal fatigue is part of your health picture, you’ll want to work to eliminate caffeine entirely.
VERDICT: Caffeinated teas are elimination-phase legal.
Matcha vs. Green Tea
Okay, so we’ve determined green tea is AIP eliminations stage compliant, awesome! (DISCLAIMER – not everything that’s AIP is right for everyone – if you’re not sure if it’s right for you and your medical condition, be sure to consult a professional – I’m not a doctor and am not making any recommendations either way with this information).
Now, what’s the difference between Matcha and green tea, or are they the same thing? In my research, I found that the amount of caffeine claimed to be in Matcha varies widely from one source to the next, and in reality it probably does because there are different grades and qualities. Unfortunately, this makes it difficult to present you with hard facts, but I’ll tell you what I know according to this article from Healthline (read the full article here).
Matcha and regular green tea both come from the same plant – camellia sinensis – which is native to China.
Matcha, however is grown differently than regular green tea – the tea bushes are shielded from sunlight for about 20-30 days prior to harvest, which triggers an increase in chlorophyll levels, turning the leaves a darker shade of green and increasing the production of amino acids (L-theanine in particular which is linked to increased alertness, improved mood, memory and concentration, mental relaxation and stress reduction. Processing also differs from regular green tea – after harvesting the youngest tea leaves, the stems and veins are removed from the tea leaves and only the leaves are stone-ground into the fine, bright green powder known as Matcha (this is very labor intensive and explains the higher cost).
Because the whole leaf powder is ingested (not just steeped), Matcha is even higher than green tea in some substances – such as caffeine and antioxidants – that means a single cup (237ml) of Matcha may be the equivalent to about three cups (711ml) of regular green tea. One study found that Matcha contains up to 137 times more antioxidants than a low-grade variety of green tea and up to 3 times more antioxidants than other high-quality green tea.
Matcha, which can have a grassy and bitter taste, is often served with a sweetener or milk (in our case on the AIP, a dairy-free milk with honey, maple syrup, coconut sugar or maple sugar). Matcha powder is also popular in smoothies and baking.
More Kick Than Coffee!
If you’re trying to kick the coffee habit but you find you’re crashing without your caffeine fix, you might want to consider a cup of Matcha instead.
The average cup of coffee contains approximately 95 mg of caffeine (this can vary from 0 to 95 mg depending on the brew – read more about coffee on Healthline), while one cup (237 ml) of standard Matcha, made from 4 teaspoons of powder, generally packs about 280 mg of caffeine. This is significantly higher than a cup (237 ml) of regular green tea, which provides 35 mg of caffeine. (It’s noteworthy that, most people don’t drink a full cup (237 ml) of Matcha at once because of its high caffeine content. It’s more common to drink a small cup – just 2–4 ounces (59–118 ml). Additionally, caffeine content also varies based on how much Matcha powder you add.
Not only does Matcha contain more caffeine than coffee (in some cases), it comes without the crash. Thanks to the amino acid content – L-theanine modifies the effects of caffeine in your body, increasing alertness without causing the drowsiness that often follows coffee consumption. Thus, matcha tea may provide a milder and longer-lasting buzz than coffee.
Quality Counts
As mentioned above in the quote from Autoimmune Wellness, you’ll need to watch ingredient lists, and you’ll want to search for the best clean brands of tea on the market.
It’s difficult for me to include a list for you as companies can change their products at any given time, but I’ve compiled a few recommended offerings and included them in my AIP Amazon Storefronts here. When I first ventured into Matcha I used Jade Leaf Organic Matcha powder and found the taste quite good – it is however a culinary grade, not ceremonial grade.
I personally recommend Pique Tea – Sun Goddess Matcha – it’s delicious and claims to be the world’s purest Matcha, crafted to the highest standards of the finest ceremonial grade (quadruple toxin screened for heavy metals, pesticides, toxic mold and radioactive isotopes, higher l-theanine content, made in collaboration with a teamaster, free of preservatives, sugar and artificial sweeteners). Designed for mindfulness and described as a mug full of zen (also recommended by Dr. Sarah Ballantyne – the founder of the Autoimmune Protocol).
As always, the onus is on you to do a little research so you avoid GMO and pesticide laden products – some use cornstarch in their bags and some contain soy and “natural” or artificial flavors – these are ingredients to stay clear of! Watch for certified organic products and check for sneaky non AIP ingredients (I’ve even seen rice flour in some blends) and spices.
Does it Make the Grade?
Before you buy Matcha, you need to know that there are different grades. The two main Matcha grades are ceremonial and culinary, but culinary is further divided into five grades: premium, cafe, ingredient, kitchen and classic. Each grade is determined based on color, texture and quality and each has different uses. Confused yet?
Ceremonial grade has one purpose – to drink. It’s the highest-quality tea grade produced from the youngest tea leaves. It’s vibrant green in color, has a powder-fine texture, should never feel grity, is naturally sweet in flavor (or so they say) and is pure in taste. It often smells (and in my opinion tastes) like freshly cut grass. Ceremonial grade produces a thicker green tea and is to be consumed plain, without the addition of sweeteners or other ingredients.
Culinary grade, or food grade isn’t a lower quality tea, it’s simply made differently and is used in baking, cooking, milk-based drink and smoothies. This grade of Matcha is not intended to be consumed plain as a tea, as it’s stronger and slightly bitter in taste – it’s intended to be combined with other ingredients.
The Five Sub-Grades of Matcha and Their Uses:
Premium: Premium grade is considered an everyday use Matcha that pairs well with blended drinks.
Cafe:Cafe grade has a very robust flavor, making it the perfect grade for baking and cooking.
Ingredient: Ingredient grade is mixed with older tea leaves—that have stronger flavors—and also help give it more of a thicker consistency, which is why it’s ideal for using in recipes that contain dairy products.
Kitchen: Kitchen grade is produced with the least amount of delicate leaves, isn’t as fine as other Matcha powder types, is a darker green and is very bitter, all of which make this grade great for large-scale brewing or trying with new recipes.
Classic: Classic grade is perhaps the most commonly available of the grades, and it has a strong flavor, allowing it to be used with numerous food and beverage recipes.
Take Me To The Recipes!
Ready to mix up some Matcha? Be sure to check our Facebook Group for lots of options. Try searching “Latte” or simply “Matcha” – you’ll be amazed how many creative AIP recipes are using Matcha!
https://aiprecipecollection.com/wp-content/uploads/2020/05/bamboo-bamboo-whisk-board-bowls-461428-scaled.jpg17072560Gail Shanklandhttps://aiprecipecollection.com/wp-content/uploads/2018/07/AIP-RC-LOGO-CLEAR-1500x515.pngGail Shankland2020-05-30 16:41:032023-03-19 14:57:38What About Matcha & Green Tea?
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The elimination stage of the AIP is NOT meant to last forever, but how do you feel about the reintroduction process? Many find the thought of it completely overwhelming and some are afraid to move beyond eliminations because they’ve seen so many improvements in their health they don’t want to risk throwing anything off. It’s really important, however, that we not get stuck .. we need to keep moving forward on our healing journeys! Thankfully, now we can move forward with confidence thanks to the help of The Autoimmune Protocol Reintroduction Cookbook – the first cookbook dedicated to the reintroduction phases of the AIP.
Araza makeup follows similar guidelines to that of the Paleo Diet, meaning it’s strictly tested and certified to be free from legumes, dairy, gluten, grains and anything artificial and harmful.
