Slides - Beth Secosky
Transcription
Slides - Beth Secosky
Agenda – Step 4: Maintain Getting Yourself and Your Family Ready Setting Rewards Social Situations Planning, Shopping, and Cooking Full SCD Cookbooks Meal Planning Making Yogurt Adding Dairy Time saving routines Eating at restaurants and traveling Fitting SCD to Your Budget Money saving tips What to Expect on the Healing Journey 3 & 6 Month Regressions Setbacks The Freedom Stage Copyright © Beth Secosky 2 Step 4: Maintain – Thriving in Your New Normal on SCD Cornerstone: Getting Yourself & Your Family Ready for Change 2 Types of Rewards Intrinsic External Copyright © Beth Secosky 4 Intrinsic Rewards What are some intrinsic rewards of SCD? Introductory Diet Looking forward to having more energy! Kids trying more foods More regular BMs Better sleep I hope to see Eric eat healthier and feeling better Will feel empowered by taking control of DD poor eating habits Less behavior issues Lifetime of health Less stress at home Looking forward to normal speech returning Reduction in anxiety Associate SCD with fun! My kids someday saying, “This is how we ate as a kid.” Copyright © Beth Secosky 5 Plan External Rewards Choose Milestones Plan Rewards 1 week 1 month Picnic in the park 3 months Fun park not close to home 1 year “Adventure Landing” New toy Short trip Pool Copyright © Beth Secosky Fun outing SCD legal food that you limit Banana Ice Cream Treat made with honey Fresh juice bar Rewards for Mom and Dad! 6 What About Regular Outings, e.g. Ice Cream? Fruit at salad bar in grocery and hang out in Cameron Village Take smoothie to school ice cream events Sit outside at whole foods for treats: Smoothies Dried fruit Paleo Krunch Izzy drink (uses juice from concentrate) Lara Bar Yawp Bar Fresh pressed juice Juice at a juice bar Copyright © Beth Secosky 7 Social Situations Invitation to Dinner: “Thank you for asking. We’d love to. Eli and I are on a medical diet, so we may need to bring some of our own food. Would that be OK?” Dinner with Friends/Family Who Know About Our Diet: “I’m planning for what to bring for Eli and me and wanted to see what you’ll be having.” Parties and Other Events: Eat a full meal before going so you can enjoy socializing without feeling hungry. Bring something to share that your family can eat. Bring a treat for your child in your purse. Copyright © Beth Secosky 8 Step 4: Maintain – Thriving in Your New Normal on SCD Cornerstone: Planning, Shopping, and Cooking Full SCD Cookbooks Early SCD SCD Introductory Cookbook by Beth Secosky SCD Lifestyle: Surviving to Thriving (e-book) – Step-bystep SCD intro diet instructions with pictures -http://bethsecosky.com/scd-book Gut & Psychology Syndrome recipes by Dr. Natasha Campbell-McBride Breaking the Vicious Cycle by Elaine Gottschall Full-SCD *Everyday Paleo by Sarah Fragoso *Everyday Paleo Family Cookbook by Sarah Fragoso (has quick, simple meal ideas) Paleo Comfort Foods by Julie Mayfield The SCE for Autism and ADHD (Dairy-Free) by Pamela Ferro, Raman Prasad, and Nilou Moochhala Lucy’s Specific Carbohydrate Diet Cookbook by Lucy Rosset Recipes for the Specific Carbohydrate Diet: The Grain-Free, Lactose-Free, Sugar-Free Solution … by Raman Prasad Adventures in the Family Kitchen: Original Recipes Based on the SCD by Raman Prasad SCD with Taste and Tradition by Rochel Weiss Turtle Soup: Recipes for the Specific Carbohydrate Diet from an SCD Mom by Beth Spencer Internet search Use SCD, GAPS, Paleo Favorite food, e.g. “Paleo beef stroganoff” Copyright © Beth Secosky 10 Benefits of Meal Planning Plan easy meals for busy nights Prevent waste Use frozen foods Simplify your week Simplify your grocery list Copyright © Beth Secosky 11 Meal Planning System 1. Review this week’s calendar 2. Note busy evenings on meal planner 3. Review foods in freezer and still fresh in the frig. Plan which days to use them. 4. Plan meals for each day based on time available that day and other factors 5. Make grocery list based on foods needed for each dinner 6. Add breakfast and lunch foods; snacks to the grocery list Copyright © Beth Secosky 12 Weekly Plan Copyright © Beth Secosky 13 Freezer and Frig List Copyright © Beth Secosky 14 Weekly Menu Ideas Copyright © Beth Secosky 15 Weekly Plan Copyright © Beth Secosky 16 What ingredients are needed for this week’s recipes? Copyright © Beth Secosky 17 Grocery List Mark: • Foods for dinner menu • Lunch foods • Snacks Copyright © Beth Secosky 18 Making Yogurt Making Yogurt – What You’ll Need Yogurt maker (or heating pad, oven with low temp, etc.) http://www.salad-in-a-jar.com/recipes-with-yogurt/more-than-six-ways-to-incubateyogurt-without-a-yogurt-maker Milk (dairy, nut or coconut) Nut or coconut must be preservative-free Adding honey to nut/coconut helps feed the yogurt culture Coconut milk needs to be sterilized just as dairy does (185 degrees) Yogurt culture Heavy sauce pan Kitchen thermometer *Lucy’s kitchen is a great resource! www.lucyskitchenshop.com Copyright © Beth Secosky 20 Copyright © Beth Secosky 21 Coconut Yogurt Makes ½ gallon 5 13.5 ounce cans of full fat coconut milk (no guar gum) 2 TBSP honey 3 teaspoon gelatin 2 packets of yogurt starter (5g per packet) Copyright © Beth Secosky 22 Coconut Yogurt – Step 1: Heat Put coconut milk and honey in heavy sauce pan Heat on medium to medium-low, stirring often Copyright © Beth Secosky 23 Coconut Yogurt – Step 1: Heat, cont. Dissolve gelatin in ¼ to ½ cups of room temperature water Add gelatin to coconut milk and honey Heat mixture to 185 degrees Copyright © Beth Secosky 24 Coconut Yogurt – Step 2 Cool Remove from heat Allow the milk to cool to 108 – 112 degrees Immersing milk in cool water will expedite cooling Copyright © Beth Secosky 25 Coconut Yogurt – Step 3: Add Starter Transfer approximately ½ cup of milk into yogurt container Add two packets of yogurt starter Stir the ½ cup milk until all yogurt starter is dissolved Copyright © Beth Secosky 26 Coconut Yogurt – Step 4: Ferment Transfer remaining milk into yogurt container and stir Put 1 ½ cups of water in yogurt maker Insert yogurt container into yogurt maker Ferment the milk for 18 – 24 hours (depending on how tart you like it) Copyright © Beth Secosky 27 Coconut Yogurt – Step 5 Chill and Stir After 18 - 24 hours the milk will have a yogurt taste and will have thickened somewhat, but will be fairy thin. Stir the fermented yogurt as the milk will have separated Place yogurt in refrigerator for at least 6 hours so gelatin can thicken Copyright © Beth Secosky 28 Option 2: Buy 24-Hour Yogurt White Mountain Yogurt Fermented for 24 hours No added sugar www.whitemountainfoods.com Copyright © Beth Secosky 29 Watch for glutamine reactions with yoghurt and other ferments Adding Dairy Allowed dairy – Introduce in this order: 1. Ghee 2. Butter, organic 3. 24-hour yogurt 4. Cheese Adding Dairy Tips: Try the wrist test Start with one bite Wait 4 days before trying another food Creating Time Saving Routines List Daily and Weekly Healing (and other) Activities Daily Weekly Pack lunch Meal planning Make breakfast Organize supplements Dose supplements Grocery Drive to school & work Make bulk foods Make dinner Copyright © Beth Secosky Apple sauce Soup Extra meat e.g. chicken legs Extra cooked veggies, e.g. carrots Yogurt 34 Time Monday Tuesday Wednesday Thursday Friday Saturday 6:00 AM 6:30 7:00 7:30 8:00 8:30 9:00 9:30 10:00 10:30 11:00 11:30 12:00 PM 12:30 1:00 1:30 2:00 2:30 3:00 3:30 4:00 4:30 5:00 5:30 6:00 6:30 7:00 7:30 8:00 8:30 9:00 9:30 10:00 10:30 Copyright 11:00 © Beth Secosky 35 Sunday Work outside home Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday 6:00 AM Prep supplements, make lunch Prep supplements, make lunch Prep supplements, make lunch Prep supplements, make lunch Prep supplements, make lunch 7:00 Breakfast Breakfast Breakfast Breakfast Breakfast Prep supplements Prep supplements 7:30 Drive to school/work Drive to school/work Drive to school/work Drive to school/work Drive to school/work Breakfast Breakfast 6:30 Meal planning 8:00 8:30 Weekly supplement organize 9:00 Weekly grocery shopping 9:30 Therapy 10:00 10:30 Church 11:00 11:30 12:00 PM 12:30 1:00 Work Work Work Work Work 1:30 2:00 2:30 3:00 Bulk cooking: *Soup *Applesauce *Chicken legs *Pancakes 3:30 4:00 4:30 5:00 5:30 6:00 Start dinner Start dinner Start dinner Start dinner Start dinner Start dinner Dinner 7:30 Dinner Dinner Dinner Dinner Dinner Dinner Salt/soda bath 8:00 Salt/soda bath Salt/soda bath Salt/soda bath – DAD Salt/soda bath Salt/soda bath Salt/soda bath Bedtime 8:30 Bedtime Bedtime Bedtime – DAD Bedtime Bedtime Bedtime 10:00 Mom’s salt/soda bath Mom’s salt/soda bath Mom’s salt/soda bath Mom’s salt/soda bath Mom’s salt/soda bath Mom’s salt/soda bath Mom’s salt/soda bath 10:30 Bed Bed Bed Bed Bed Bed Bed 6:30 7:00 9:00 Bulk cooking 9:30 Copyright © Beth Secosky 11:00 36 Work in the home Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday 6:00 AM 6:30 Prep supplements, make lunch Prep supplements, make lunch Prep supplements, make lunch Prep supplements, make lunch Prep supplements, make lunch Prep supplements Prep supplements 7:30 Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast 8:00 Drive to school Drive to school Drive to school Drive to school Drive to school 7:00 Meal planning 8:30 Weekly supplement organize 9:00 9:30 10:00 10:30 11:00 Bulk cooking: *Soup *Applesauce *Chicken legs *Pancakes Weekly grocery shopping Additional food prep Volunteer in class Church 11:30 12:00 PM 12:30 1:00 1:30 2:00 2:30 3:00 Pick up from school Pick up from school Pick up from school Pick up from school Pick up from school Piano lessons Therapy 3:30 Therapy 4:00 4:30 5:00 Start dinner Start dinner Start dinner Start dinner Start dinner Start dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner 7:30 Salt/soda bath Salt/soda bath Salt/soda bath Salt/soda bath Salt/soda bath Salt/soda bath Salt/soda bath 8:00 Bedtime Bedtime Bedtime Bedtime Bedtime Bedtime Bedtime 10:00 Mom’s salt/soda bath Mom’s salt/soda bath Mom’s salt/soda bath Mom’s salt/soda bath Mom’s salt/soda bath Mom’s salt/soda bath Mom’s salt/soda bath 10:30 Bed Bed Bed Bed Bed Bed Bed 5:30 6:00 6:30 7:00 8:30 9:00 9:30 Copyright © Beth Secosky 11:00 37 Tips for Saving Time Double task (e.g. wash clothes while you’re bulk cooking) Organize tasks so they interweave most efficiently Delegate (e.g. Can Dad grill a bunch of chicken legs?) Copyright © Beth Secosky 38 Eating at Restaurants Tips for Eating at Restaurants Research on-line Review their menu on-line Main course: Simple meats, e.g. hamburger or grilled fish Sides: Non-starchy vegetable options (or fruit cup without added sugar) Call in advance to see if they can accommodate food allergies “Can you accommodate food sensitivities?” “I’ve seen X item on your menu. Can you make it without gluten, dairy, soy, or sugar?” Make sure they don’t use MSG – at least on the foods you’re ordering. Chains are bad about using MSG. Choose restaurants that Will cook to order Are well trained in gluten and other food sensitivities Can make meats without gluten, sugar, soy, dairy, etc. Copyright © Beth Secosky 40 Restaurant Review Websites/Apps Trip Advisor Yelp Benefits: Search geographically and by type of food Start with search for organic or gluten-free Reviews: See which restaurants people tend to like Pictures of the food Link to each restaurant’s website/menu Copyright © Beth Secosky 41 Copyright © Beth Secosky 42 Copyright © Beth Secosky 43 Moe’s (Chipotle, etc.) Copyright © Beth Secosky 44 Copyright © Beth Secosky 45 What to get at Moe’s Burrito bowl “Naked burrito” “Earmuffs” (includes guacamole) Copyright © Beth Secosky 46 Tips for Traveling Proper planning is the key! Car Travel Pack a cooler with pre-made meals Some big gas station/rest stops have a microwave Copyright © Beth Secosky 48 Airplane/Public Transportation Early SCD Chicken legs Cooked carrots or other appropriate vegetable Banana Avocado Boiled eggs Pancakes Freeze foods like applesauce (keeps foods cold and handy when it thaws)* Later SCD – consider airport restaurants Review restaurant options on www.ifly.com *Always check with airlines for current policies. Copyright © Beth Secosky 49 Copyright © Beth Secosky 50 Copyright © Beth Secosky 51 Copyright © Beth Secosky 52 Staying Overnight Minimum -- Find a hotel with refrigerator and microwave Hotel with a kitchenette Extended stay hotel VRBO.com or AirBnB.com Copyright © Beth Secosky 53 Staying Overnight Find a health food store or other nearby grocery Buy foods you can cook Buy premade foods Frozen vegetables are easy to prepare Food bar or prepared food case Prepared meats (e.g. chicken breast, salmon) Prepared vegetables (e.g. green beans, cauliflower) Other Deli meats (watch ingredients) Salad Fruit Nuts Copyright © Beth Secosky 54 Step 4: Maintain – Thriving in Your New Normal on SCD Cornerstone: Fitting SCD to Your Budget Money Saving Ideas per Jennifer Fugo Principles Savvy vs. Shoestring Don’t throw away food – Americans throw away 25 – 40% of food Buying fresh, local saves money and increases nutrients Buy extra when you find good deals Frozen vegetables, etc. can be significantly less than fresh Buy conventional “Clean 15” foods Plan, plan, plan Copyright © Beth Secosky 56 Avoiding Waste Don’t let left overs go to waste – eat at another meal or freeze Celery ok to cook with leaves on Freeze foods before they go bad Cow share Make soups and stews – cut down on meat, throw in unused vegetables, e.g. ½ onion in the frig Reuse jars instead of Tupperware Copyright © Beth Secosky 57 Plan, Plan, Plan Cook extras Freeze extra to prevent eating out To use in other recipes or for left overs in meals Freeze Buy extra food (meat, vegetables, fruit) when on sale and freeze Chop up extra vegetables such as celery and onions and freeze Extra-ripe bananas Deserts in single servings for parties and other special occasions Meal planning Plan for full week and what’s needed that week Have a cooking day, e.g. Sunday – Make foods ahead (e.g. cauliflower rice) Copyright © Beth Secosky 58 Many Foods Freeze Well Meat Celery Onions Bananas Berries Watermelon Pears Citrus Copyright © Beth Secosky 59 Freezer List Copyright © Beth Secosky 60 Where to Find Good Deals Buy Extra Go to the Farmer’s Market near end of day – buy up so they don’t have to take home Clean 15 Foods Shop in an international market, e.g. Asian Get on sale at conventional grocery Local, in-season is less Shop around Meat near sell-by date Watch news paper for sales Buy ½ cow or pig Make friends with a hunter Copyright © Beth Secosky 61 Step 4: Maintain – Thriving in Your New Normal on SCD Cornerstone: What to Expect on the Healing Journey Be on the Lookout For 3-Month Regression 6-Month Regression Symptoms (usually last only a few days) Lethargy Anxiety Runny nose Mucous in stool (resembles egg whites) Remedies Stay the course Treat like a cold (rest if needed, salt/soda bath, asprin/Advil if needed) Copyright © Beth Secosky 63 Preventing Setbacks Most likely to happen in times of emotional distress or a disruption in routine Plan ahead Imagine consequences of a slip (e.g. tantrums on vacation) Seek support Exercise Relaxation Think: “The last thing I need is to have A regression in the middle of ___. Me to be sick in the middle of ___. Create replacement rituals for: Holiday foods – example Christmas: paleo turkey stuffing Pizza night Going out for “ice cream” Copyright © Beth Secosky 64 Setbacks have a SILVER LINING! Amazing learning experience – What did you learn? Explore what happened and what can be done differently next time Maintain your image of yourself as a recovery parent! It’s easier to get back on this time Copyright © Beth Secosky 65 Setbacks Learn from slips Understand what happened What can you do differently Manage Symptoms Digestive enzymes Activated charcoal Epson salt and baking soda bath Copyright © Beth Secosky 66 Wrap-Up – Step 4: Maintain Getting Yourself and Your Family Ready Setting Rewards Social Situations Planning, Shopping, and Cooking Full SCD Cookbooks Meal Planning Making Yogurt Time saving routines Eating at restaurants and traveling Fitting SCD to Your Budget Money saving tips What to Expect on the Healing Journey 3 & 6 Month Regressions Setbacks The Freedom Stage Copyright © Beth Secosky 67 The “Freedom Stage” Clear to you that SCD has given your child and your family a new lease on life. Pass the “learning curve” New routines, rituals, favorite foods Kids appreciate how well the diet makes them feel Friends and family understand The SCD Way of Life becomes your new normal Improvements to your child’s health/behavior (and yours) are ALMOST taken for granted You want to help others Find SCD friends Copyright © Beth Secosky 68 Svetlana Moving Toward Freedom Stage My three kids have begun to enjoy SCD foods. My youngest daughter who is 6 years old complains if we don’t have Brussel sprouts on the table. My oldest daughter (10 years old) has created some SCD recipes, and my son who is 8 years old and has autism has improved in many ways: He is stimming significantly less, he is talking more, his attention and concentration are longer, and he is having fewer and less intense meltdowns. Cooking more has been a blessing in disguise because we’re all enjoying each other in the kitchen. My family is thriving on SCD, and we’re in it for the long run. I can’t imagine my life without SCD anymore! Copyright © Beth Secosky 69