Slides - Beth Secosky

Transcription

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
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.”
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



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
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.
8
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”
10
Benefits of Meal Planning

Plan easy meals for busy nights

Prevent waste

Use frozen foods

Simplify your week

Simplify your grocery list
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
12
Weekly Plan
13
Freezer and Frig List
14
Weekly Menu Ideas
15
Weekly Plan
16
What ingredients are needed for this
week’s recipes?
17
Grocery List
Mark:
• Foods for dinner
menu
• Lunch foods
• Snacks
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
20
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)
22
Coconut Yogurt – Step 1: Heat

Put coconut milk and honey in
heavy sauce pan

Heat on medium to medium-low,
stirring often
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
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
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
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)
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
28
Option 2: Buy 24-Hour Yogurt

White Mountain Yogurt

Fermented for 24 hours

No added sugar

www.whitemountainfoods.com
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

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
lunch
lunch
lunch
lunch
7:00
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Prep supplements
Prep supplements
7:30
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 
10:30
Bed
Bed
Bed
Bed
Bed
Bed
Bed
6:30
7:00
9:00
Bulk cooking
9:30
11:00
36
Work in the home
Time
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
6:00 AM
6:30
lunch
lunch
lunch
lunch
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
10:30
Bed
Bed
Bed
Bed
Bed
Bed
Bed
5:30
6:00
6:30
7:00
8:30
9:00
9:30
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?)
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.
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
41
42
43
Moe’s (Chipotle, etc.)
44
45
What to get at Moe’s

Burrito bowl

“Naked burrito”

“Earmuffs” (includes guacamole)
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
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.
49
50
51
52
Staying Overnight

Minimum -- Find a hotel with refrigerator and microwave

Hotel with a kitchenette

Extended stay hotel

VRBO.com or AirBnB.com
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
54
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
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
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)
58
Many Foods Freeze Well

Meat

Celery

Onions

Bananas

Berries

Watermelon

Pears

Citrus
59
Freezer List
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
61
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)
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”
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
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
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
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
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!
69

Slides - Beth Secosky

Transcription

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