Guest guest Posted November 28, 2009 Report Share Posted November 28, 2009 From a book I hope to complete, but I keep finding new things that need to be added.... © 2005 by Marilyn L. Alm Adding New Foods One of the most common complaints is that the introductory diet is boring. So it is. Its purpose is to give your gut the lowest common denominator of food, foods which your system can digest, even if it is badly injured. Just as priming a water pump makes it possible to obtain water from a well, or putting primer on a wall before painting it makes the paint last longer, the introductory diet prepares your system for getting well. If you are sensitive to any of the foods on the intro diet, especially if you have ever had an anaphylactic shock reaction to any of them, do not eat them. Instead, substitute plain meat, and basic, plain cooked, peeled and seeded vegetables. Many people want to know if there is a list of foods they should introduce and if they should introduce them in a particular order. Unfortunately, the answer is no. No two people are exactly alike, and no two people will tolerate the same things. However, based on reports from various SCD lists, some good foods to add after the introductory diet may include: ripe banana ripe avocado cooked, seeded, peeled zucchini well-cooked green beans cooked winter squash (such as acorn, butternut, buttercup, pumpkin) steamed asparagus tips cooked, peeled, seeded tomato sautéed baby spinach Everyone tolerates different things, but these seem to be foods tolerated by a lot of people early on. There are two schools of thought on how to proceed once one has finished the introductory diet. Both schools agree that how quickly you add new foods depends on how quickly you respond to the diet. There have actually been people who had trophies after a mere two or three days on Intro, but those lucky folks are, unfortunately, not the norm. The first school of thought holds that you sit down and make a list of what you ate the week or weeks before you started SCD. Look over it, cross off any illegals, and write in legal substitutions. For example: Subway™ turkey sandwich on wheat sliced home-baked turkey breast. If raw lettuce is tolerated, roll up in a lettuce leaf with SCD mayonnaise. Potato chips. SCD cheese crisps or commercial pork rinds (check to be sure they have no starch or flavorings.) Icee™. Whirl crushed ice and legal fruit juice in blender. Drink. Milkshake. Make a smoothie with SCD yogurt and fruit or yogurt and legal flavorings. Mashed potatoes. Cheesy mock potatoes made with bean or lentil paste or steamed mashed cauliflower. According to this first school of thought, you can then go ahead and prepare a menu, and resume normal eating patterns. While the above works for some people, the majority of individuals who come to SCD have been sick for many years. Because of this, their systems may react badly even to legal foods. Even keeping a food diary doesn’t help isolate which are the problem foods and which are the keepers if you introduce too many new things at once. So your symptoms either don’t improve or get worse. And you look at what you were eating. Was it the honey mead you had for a wine on Tuesday? Could it have been the baked celery and onion you seasoned the turkey with, and decided to eat as a side dish on Wednesday? Or was it the cauliflower cheesy mock potatoes with the Creole spiced beef roast on Thursday? You simply don’t know. That’s why, for most people, introducing new foods one at a time works best. To do this, you should introduce a small amount of a single food such as half of properly ripe banana (freeze the other half for later), then wait two days (continuing with all the food on the intro diet). Chart all reactions. On the second day, try the other half of the banana, and chart reactions for two days. If your system is better, or at least no worse, then you can add fully ripe bananas to your repertoire. Then you can select something else – steamed green beans, for instance, to add in the same manner. Eventually, you will have a full repertoire of healthy foods which your system digests well, and which will benefit your health. My intro diet was beef roast, pork roast, steamed zucchini with butter, and soft boiled eggs with butter -- and I ate it for about six weeks before I was feeling equal to tackling SCD cooking. Somewhere around week two, I added shredded cheddar to my zucchini. The previously mentioned method of sitting down and making a list of what you ate the week or weeks before you started SCD is helpful here, as well. Look over your list, cross off any illegals, and write in legal substitutions. For example: BurgerKing Whopper™ for lunch homemade beef burger with cheddar cheese, legal pickle slices on the side. Microwaved canned asparagus with butter. Steamed fresh asparagus with butter. Grilled chicken[1]. OK if homemade. Grilled fish. OK if homemade. Microwaved canned green beans. Steamed fresh green beans. I was actually startled to discover, when I did this, how few foods had comprised my weekly food patterns. I could still eat all the meats I had before: burgers, beef roasts, grilled chicken, baked or grilled fish, baked or grilled pork, lamb occasionally. I introduced cheddar cheese first because I am a cheddar cheese fiend. I was already able to eat eggs. Then I started looking at vegetables. As it turned out, I was able to handle all the ones I had been willing to eat pre-SCD: steamed green beans, steamed fresh asparagus, steamed broccoli, steamed cauliflower, steamed spinach, steamed zucchini. The major difference was that I was now using fresh, or fresh frozen for the green beans and asparagus. I discovered very quickly that I did not tolerate carrots, peas, or Brussels sprouts at all well. (That was OK; I never liked them pre-SCD anyway.) I also found I had to very strictly ration my consumption of fruit and honey. (Wail!) Despite the legality of these items, it was simply too much sugar for my system to absorb, and continuing to eat it fed the bad bugs because it wasn’t being absorbed. After I had been on the diet for awhile, I found I tolerated carrots just fine. I have no ambitions to see what my system now thinks of peas and Brussels sprouts. <grin> One common mistake people make is to introduce the nut flour goodies much too soon. They want bread, they crave the comfort of having cookies to munch. As delicious as the nut flour goodies are, experience indicates that you may have to wait several weeks, or even months before your system is ready for them. Personally, I had no trouble introducing them at about six weeks. However, members of the listservs report two months, six months, sometimes longer before badly injured guts are ready to digest these wonderful, nutritious foods. Yet some of the people who cannot handle nut flours also report that nut butters – made strictly from nuts, with no added ingredients – can be substituted in recipes and are often tolerated well. Apparently the fact that in nut butters, the nuts are ground even finer than in the nut flours, makes them more easily digested than simply finely ground nuts. Another common mistake people make is eating too much of a newly introduced food. Munching down on an entire batch of Cinnamon Cookies or Basic Muffins, or a whole recipe of Honey Toffee, delicious as they are, is a good way to send your system in a whirl. For my first foray into nut flour cooking, I made the cheese bread from Breaking the Vicious Cycle and forcibly limited myself to one very thin slice the three times I ate it. When I introduced steamed, chopped spinach, it was really tough. I am quite capable of eating 10 ounces of steamed spinach with butter by myself. (No, my other name isn’t Popeyena the Sailorwoman! Besides, canned veggies are illegal!) I carefully weighed out 2 ounces (about ¼ cup) of steamed spinach and gave the rest to my husband. Who stared at me. For the wonderful rich, creamy SCD yogurt, I had to measure out ½ cup of yogurt and one-half teaspoon vanilla extract and two tablespoons honey. Mind you, after decades of weight-loss diets, I hate weighing and measuring food. But by doing it this way, I learned to within a hairs’ breadth what I could tolerate and what I couldn’t. And I could note down on my calendar to re-try favorite foods in a couple of months. After the introductory diet, one of the first foods recommended by Dr. Haas was very ripe banana. Most people tolerate this very well. Then introduce tender, well cooked vegetables. Elaine recommended string beans, petite peas (frozen are fine), and spinach. Spaghetti squash, although delicious with homemade meat sauce on it, may have too much fiber for the first few weeks after the intro diet. Baked butternut squash, and baked acorn squash is also good to start with. As indicated, I found steamed zucchini delicious and soothing, although I made sure to remove any large seeds. How quickly you are able to add foods depends on your system alone. What is tolerated by one person may not be tolerated by you, and vice versa. In the early days on the listserv, I used to read all the wonderful yogurt smoothie recipes people were having for breakfast or snacks and whimper… because I simply could not tolerate that much fruit and honey, and I hated the taste of saccharin. On the other hand, when I posted my beef-and-broccoli quiche recipe, there were people saying, “Oh, how delicious that sounds… but I can’t go anywhere near broccoli!” Take things one day at a time, keeping in mind Dr. Gee’s statement: “We must never forget that what the patient takes beyond his ability to digest does harm.” Don’t force yourself. And one day, you may wake up to the realization that you had a full night’s sleep, that you are no longer spotting every public toilet enroute to all your favorite places, and that you are eating more foods than you ever thought possible – including some which, only weeks before, might send you catapulting into the necessary. [1] Newcomers frequently ask if they can't continue to eat at fast food restaurants if they just get “plain meat” or a “plain salad and dressing” and eliminate the obvious offenders like the grain-based breads and the potato products. For links to various national fast food chains, check http://members.shaw.ca/allergies/restaurants.html. From the Arby’s Roast Beef™ page: “Roast Chicken Breast: Chicken breast, chicken broth, seasoning (salt, sugar, onion powder, garlic powder, deheated mustard, autolyzed yeast extract, corn syrup solids, soy sauce [fermented soybeans, wheat, salt], paprika, dextrin, natural flavors, spice, partially hydrogenated soybean oil), sodium lactate, soybean oil, seasoning (modified food starch, carrageenan, methylcellulose gum, salt, flavor), sodium phosphates.” And from the ’s™ page: “Grilled Chicken Sandwich: Chicken Breast with Rib Meat, Water, Seasoning (Salt, Dextrose, Sodium Tripolyphosphate, Maltodextrin, Grill Flavor [from Partially Hydrogenated Cottonseed and Soybean Oil], Garlic, Corn Starch Modified, Onion, Beef Flavor [beef Stock, Maltodextrin, Salt, Flavor, Colored with Caramel, Disodium Inosinate and Guanylate (flavor enhancers), Lactic Acid], Polysorbate 80 (stabilizer), Colored with Caramel, Natural Flavor), Partially Hydrogenated Soybean and/or Cottonseed Oil. Commercial onion powder, commercial garlic powder, yeast products, corn syrup solids, soy sauce, modified food starch, carrageenan, methylcellulose gum, “flavors”, “natural flavors”, commercial chicken broth (you wouldn’t believe the ingredients in so-called broths!), dextrose (technically legal, but what is used as dextrose is not pure dextrose but a mix of di- and polysaccharides), maltodextrin, modified corn starch, and caramel (often derived from sugar or flour) are all illegal. And all this in what is supposed to be a “plain” grilled or baked piece of chicken! — Marilyn New Orleans, Louisiana, USA Undiagnosed IBS since 1976, SCD since 2001 Darn Good SCD Cook No Human Children Shadow & Sunny Longhair Dachshund Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 28, 2009 Report Share Posted November 28, 2009 Hey Marilyn,Come on, stop teasing us, publish the book already!!!It's the reading I can wait to start. I know various reasons stopping you but it will be valuable for the entire SCD community and you are that kind of person - giving and always willing to help. Be that one again - give us the book finally!!! Stay wellMy best wishesYanaOn Sat, Nov 28, 2009 at 5:23 PM, Wizop Marilyn L. Alm wrote: From a book I hope to complete, but I keep finding new things that need to be added.... © 2005 by Marilyn L. Alm Adding New Foods One of the most common complaints is that the introductory diet is boring. So it is. Its purpose is to give your gut the lowest common denominator of food, foods which your system can digest, even if it is badly injured. Just as priming a water pump makes it possible to obtain water from a well, or putting primer on a wall before painting it makes the paint last longer, the introductory diet prepares your system for getting well. If you are sensitive to any of the foods on the intro diet, especially if you have ever had an anaphylactic shock reaction to any of them, do not eat them. Instead, substitute plain meat, and basic, plain cooked, peeled and seeded vegetables. Many people want to know if there is a list of foods they should introduce and if they should introduce them in a particular order. Unfortunately, the answer is no. No two people are exactly alike, and no two people will tolerate the same things. However, based on reports from various SCD lists, some good foods to add after the introductory diet may include: ripe banana ripe avocado cooked, seeded, peeled zucchini well-cooked green beans cooked winter squash (such as acorn, butternut, buttercup, pumpkin) steamed asparagus tips cooked, peeled, seeded tomato sautéed baby spinach Everyone tolerates different things, but these seem to be foods tolerated by a lot of people early on. There are two schools of thought on how to proceed once one has finished the introductory diet. Both schools agree that how quickly you add new foods depends on how quickly you respond to the diet. There have actually been people who had trophies after a mere two or three days on Intro, but those lucky folks are, unfortunately, not the norm. The first school of thought holds that you sit down and make a list of what you ate the week or weeks before you started SCD. Look over it, cross off any illegals, and write in legal substitutions. For example: Subway™ turkey sandwich on wheat sliced home-baked turkey breast. If raw lettuce is tolerated, roll up in a lettuce leaf with SCD mayonnaise. Potato chips. SCD cheese crisps or commercial pork rinds (check to be sure they have no starch or flavorings.) Icee™. Whirl crushed ice and legal fruit juice in blender. Drink. Milkshake. Make a smoothie with SCD yogurt and fruit or yogurt and legal flavorings. Mashed potatoes. Cheesy mock potatoes made with bean or lentil paste or steamed mashed cauliflower. According to this first school of thought, you can then go ahead and prepare a menu, and resume normal eating patterns. While the above works for some people, the majority of individuals who come to SCD have been sick for many years. Because of this, their systems may react badly even to legal foods. Even keeping a food diary doesn’t help isolate which are the problem foods and which are the keepers if you introduce too many new things at once. So your symptoms either don’t improve or get worse. And you look at what you were eating. Was it the honey mead you had for a wine on Tuesday? Could it have been the baked celery and onion you seasoned the turkey with, and decided to eat as a side dish on Wednesday? Or was it the cauliflower cheesy mock potatoes with the Creole spiced beef roast on Thursday? You simply don’t know. That’s why, for most people, introducing new foods one at a time works best. To do this, you should introduce a small amount of a single food such as half of properly ripe banana (freeze the other half for later), then wait two days (continuing with all the food on the intro diet). Chart all reactions. On the second day, try the other half of the banana, and chart reactions for two days. If your system is better, or at least no worse, then you can add fully ripe bananas to your repertoire. Then you can select something else – steamed green beans, for instance, to add in the same manner. Eventually, you will have a full repertoire of healthy foods which your system digests well, and which will benefit your health. My intro diet was beef roast, pork roast, steamed zucchini with butter, and soft boiled eggs with butter -- and I ate it for about six weeks before I was feeling equal to tackling SCD cooking. Somewhere around week two, I added shredded cheddar to my zucchini. The previously mentioned method of sitting down and making a list of what you ate the week or weeks before you started SCD is helpful here, as well. Look over your list, cross off any illegals, and write in legal substitutions. For example: BurgerKing Whopper™ for lunch homemade beef burger with cheddar cheese, legal pickle slices on the side. Microwaved canned asparagus with butter. Steamed fresh asparagus with butter. Grilled chicken[1]. OK if homemade. Grilled fish. OK if homemade. Microwaved canned green beans. Steamed fresh green beans. I was actually startled to discover, when I did this, how few foods had comprised my weekly food patterns. I could still eat all the meats I had before: burgers, beef roasts, grilled chicken, baked or grilled fish, baked or grilled pork, lamb occasionally. I introduced cheddar cheese first because I am a cheddar cheese fiend. I was already able to eat eggs. Then I started looking at vegetables. As it turned out, I was able to handle all the ones I had been willing to eat pre-SCD: steamed green beans, steamed fresh asparagus, steamed broccoli, steamed cauliflower, steamed spinach, steamed zucchini. The major difference was that I was now using fresh, or fresh frozen for the green beans and asparagus. I discovered very quickly that I did not tolerate carrots, peas, or Brussels sprouts at all well. (That was OK; I never liked them pre-SCD anyway.) I also found I had to very strictly ration my consumption of fruit and honey. (Wail!) Despite the legality of these items, it was simply too much sugar for my system to absorb, and continuing to eat it fed the bad bugs because it wasn’t being absorbed. After I had been on the diet for awhile, I found I tolerated carrots just fine. I have no ambitions to see what my system now thinks of peas and Brussels sprouts. <grin> One common mistake people make is to introduce the nut flour goodies much too soon. They want bread, they crave the comfort of having cookies to munch. As delicious as the nut flour goodies are, experience indicates that you may have to wait several weeks, or even months before your system is ready for them. Personally, I had no trouble introducing them at about six weeks. However, members of the listservs report two months, six months, sometimes longer before badly injured guts are ready to digest these wonderful, nutritious foods. Yet some of the people who cannot handle nut flours also report that nut butters – made strictly from nuts, with no added ingredients – can be substituted in recipes and are often tolerated well. Apparently the fact that in nut butters, the nuts are ground even finer than in the nut flours, makes them more easily digested than simply finely ground nuts. Another common mistake people make is eating too much of a newly introduced food. Munching down on an entire batch of Cinnamon Cookies or Basic Muffins, or a whole recipe of Honey Toffee, delicious as they are, is a good way to send your system in a whirl. For my first foray into nut flour cooking, I made the cheese bread from Breaking the Vicious Cycle and forcibly limited myself to one very thin slice the three times I ate it. When I introduced steamed, chopped spinach, it was really tough. I am quite capable of eating 10 ounces of steamed spinach with butter by myself. (No, my other name isn’t Popeyena the Sailorwoman! Besides, canned veggies are illegal!) I carefully weighed out 2 ounces (about ¼ cup) of steamed spinach and gave the rest to my husband. Who stared at me. For the wonderful rich, creamy SCD yogurt, I had to measure out ½ cup of yogurt and one-half teaspoon vanilla extract and two tablespoons honey. Mind you, after decades of weight-loss diets, I hate weighing and measuring food. But by doing it this way, I learned to within a hairs’ breadth what I could tolerate and what I couldn’t. And I could note down on my calendar to re-try favorite foods in a couple of months. After the introductory diet, one of the first foods recommended by Dr. Haas was very ripe banana. Most people tolerate this very well. Then introduce tender, well cooked vegetables. Elaine recommended string beans, petite peas (frozen are fine), and spinach. Spaghetti squash, although delicious with homemade meat sauce on it, may have too much fiber for the first few weeks after the intro diet. Baked butternut squash, and baked acorn squash is also good to start with. As indicated, I found steamed zucchini delicious and soothing, although I made sure to remove any large seeds. How quickly you are able to add foods depends on your system alone. What is tolerated by one person may not be tolerated by you, and vice versa. In the early days on the listserv, I used to read all the wonderful yogurt smoothie recipes people were having for breakfast or snacks and whimper… because I simply could not tolerate that much fruit and honey, and I hated the taste of saccharin. On the other hand, when I posted my beef-and-broccoli quiche recipe, there were people saying, “Oh, how delicious that sounds… but I can’t go anywhere near broccoli!” Take things one day at a time, keeping in mind Dr. Gee’s statement: “We must never forget that what the patient takes beyond his ability to digest does harm.” Don’t force yourself. And one day, you may wake up to the realization that you had a full night’s sleep, that you are no longer spotting every public toilet enroute to all your favorite places, and that you are eating more foods than you ever thought possible – including some which, only weeks before, might send you catapulting into the necessary. [1] Newcomers frequently ask if they can't continue to eat at fast food restaurants if they just get “plain meat” or a “plain salad and dressing” and eliminate the obvious offenders like the grain-based breads and the potato products. For links to various national fast food chains, check http://members.shaw.ca/allergies/restaurants.html. From the Arby’s Roast Beef™ page: “Roast Chicken Breast: Chicken breast, chicken broth, seasoning (salt, sugar, onion powder, garlic powder, deheated mustard, autolyzed yeast extract, corn syrup solids, soy sauce [fermented soybeans, wheat, salt], paprika, dextrin, natural flavors, spice, partially hydrogenated soybean oil), sodium lactate, soybean oil, seasoning (modified food starch, carrageenan, methylcellulose gum, salt, flavor), sodium phosphates.” And from the ’s™ page: “Grilled Chicken Sandwich: Chicken Breast with Rib Meat, Water, Seasoning (Salt, Dextrose, Sodium Tripolyphosphate, Maltodextrin, Grill Flavor [from Partially Hydrogenated Cottonseed and Soybean Oil], Garlic, Corn Starch Modified, Onion, Beef Flavor [beef Stock, Maltodextrin, Salt, Flavor, Colored with Caramel, Disodium Inosinate and Guanylate (flavor enhancers), Lactic Acid], Polysorbate 80 (stabilizer), Colored with Caramel, Natural Flavor), Partially Hydrogenated Soybean and/or Cottonseed Oil. Commercial onion powder, commercial garlic powder, yeast products, corn syrup solids, soy sauce, modified food starch, carrageenan, methylcellulose gum, “flavors”, “natural flavors”, commercial chicken broth (you wouldn’t believe the ingredients in so-called broths!), dextrose (technically legal, but what is used as dextrose is not pure dextrose but a mix of di- and polysaccharides), maltodextrin, modified corn starch, and caramel (often derived from sugar or flour) are all illegal. And all this in what is supposed to be a “plain” grilled or baked piece of chicken! — Marilyn New Orleans, Louisiana, USA Undiagnosed IBS since 1976, SCD since 2001 Darn Good SCD Cook No Human Children Shadow & Sunny Longhair Dachshund Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 29, 2009 Report Share Posted November 29, 2009 Thank you I just read what you posted and it was very informative and helpful! > > > > > > > From a book I hope to complete, but I keep finding new things that need to > > be added.... > > > > © 2005 by Marilyn L. Alm > > > > *Adding New Foods > > > > *One of the most common complaints is that the introductory diet is > > boring. So it is. Its purpose is to give your gut the lowest common > > denominator of food, foods which your system can digest, even if it is badly > > injured. Just as priming a water pump makes it possible to obtain water from > > a well, or putting primer on a wall before painting it makes the paint last > > longer, the introductory diet prepares your system for getting well. If you > > are sensitive to any of the foods on the intro diet, especially if you have > > ever had an anaphylactic shock reaction to any of them, do not eat them. > > Instead, substitute plain meat, and basic, plain cooked, peeled and seeded > > vegetables. > > Many people want to know if there is a list of foods they > > should introduce and if they should introduce them in a particular order. > > Unfortunately, the answer is no. No two people are exactly > > alike, and no two people will tolerate the same things. > > However, based on reports from various SCD lists, some good > > foods to add after the introductory diet may include: > > > > - ripe banana > > - ripe avocado > > - cooked, seeded, peeled zucchini > > - well-cooked green beans > > - cooked winter squash (such as acorn, butternut, buttercup, pumpkin) > > - steamed asparagus tips > > - cooked, peeled, seeded tomato > > - sautéed baby spinach > > > > Everyone tolerates different things, but these seem to be foods > > tolerated by a lot of people early on. > > There are two schools of thought on how to proceed once one has > > finished the introductory diet. > > Both schools agree that how quickly you add new foods depends > > on how quickly you respond to the diet. There have actually been people who > > had trophies after a mere two or three days on Intro, but those lucky folks > > are, unfortunately, not the norm. > > The first school of thought holds that you sit down and make a > > list of what you ate the week or weeks before you started SCD. Look over it, > > cross off any illegals, and write in legal substitutions. For example: > > > > - Subway™ turkey sandwich on wheat sliced home-baked turkey breast. If > > raw lettuce is tolerated, roll up in a lettuce leaf with SCD mayonnaise. > > - Potato chips. SCD cheese crisps or commercial pork rinds (check to be > > sure they have no starch or flavorings.) > > - Icee™. Whirl crushed ice and legal fruit juice in blender. Drink. > > - Milkshake. Make a smoothie with SCD yogurt and fruit or yogurt and > > legal flavorings. > > - Mashed potatoes. Cheesy mock potatoes made with bean or lentil paste > > or steamed mashed cauliflower. > > > > According to this first school of thought, you can then go > > ahead and prepare a menu, and resume normal eating patterns. > > While the above works for some people, the majority of > > individuals who come to SCD have been sick for many years. Because of this, > > their systems may react badly even to legal foods. > > Even keeping a food diary doesn't help isolate which are the > > problem foods and which are the keepers if you introduce too many new things > > at once. So your symptoms either don't improve or get worse. And you look at > > what you were eating. Was it the honey mead you had for a wine on Tuesday? > > Could it have been the baked celery and onion you seasoned the turkey with, > > and decided to eat as a side dish on Wednesday? Or was it the cauliflower > > cheesy mock potatoes with the Creole spiced beef roast on Thursday? > > You simply don't know. > > That's why, for most people, introducing new foods one at a > > time works best. > > To do this, you should introduce a small amount of a single > > food such as half of properly ripe banana (freeze the other half for later), > > then wait two days (continuing with all the food on the intro diet). Chart > > all reactions. On the second day, try the other half of the banana, and > > chart reactions for two days. If your system is better, or at least no > > worse, then you can add fully ripe bananas to your repertoire. > > Then you can select something else – steamed green beans, for > > instance, to add in the same manner. Eventually, you will have a full > > repertoire of healthy foods which your system digests well, and which will > > benefit your health. > > My intro diet was beef roast, pork roast, steamed zucchini with > > butter, and soft boiled eggs with butter -- and I ate it for about six weeks > > before I was feeling equal to tackling SCD cooking. Somewhere around week > > two, I added shredded cheddar to my zucchini. > > The previously mentioned method of sitting down and making a > > list of what you ate the week or weeks before you started SCD is helpful > > here, as well. Look over your list, cross off any illegals, and write in > > legal substitutions. For example: > > > > - BurgerKing Whopper™ for lunch homemade beef burger with cheddar > > cheese, legal pickle slices on the side. > > - Microwaved canned asparagus with butter. Steamed fresh asparagus with > > butter. > > - Grilled chicken[1]. OK if homemade. > > - Grilled fish. OK if homemade. > > - Microwaved canned green beans. Steamed fresh green beans. > > > > I was actually startled to discover, when I did this, how few > > foods had comprised my weekly food patterns. I could still eat all the meats > > I had before: burgers, beef roasts, grilled chicken, baked or grilled fish, > > baked or grilled pork, lamb occasionally. I introduced cheddar cheese first > > because I am a cheddar cheese fiend. I was already able to eat eggs. Then I > > started looking at vegetables. As it turned out, I was able to handle all > > the ones I had been willing to eat pre-SCD: steamed green beans, steamed > > fresh asparagus, steamed broccoli, steamed cauliflower, steamed spinach, > > steamed zucchini. The major difference was that I was now using fresh, or > > fresh frozen for the green beans and asparagus. > > I discovered very quickly that I did not tolerate carrots, > > peas, or Brussels sprouts at all well. (That was OK; I never liked them > > pre-SCD anyway.) I also found I had to very strictly ration my consumption > > of fruit and honey. (Wail!) Despite the legality of these items, it was > > simply too much sugar for my system to absorb, and continuing to eat it fed > > the bad bugs because it wasn't being absorbed. After I had been on the diet > > for awhile, I found I tolerated carrots just fine. I have no ambitions to > > see what my system now thinks of peas and Brussels sprouts. > > One common mistake people make is to introduce the nut flour > > goodies much too soon. They want bread, they crave the comfort of having > > cookies to munch. > > As delicious as the nut flour goodies are, experience indicates > > that you may have to wait several weeks, or even months before your system > > is ready for them. Personally, I had no trouble introducing them at about > > six weeks. However, members of the listservs report two months, six months, > > sometimes longer before badly injured guts are ready to digest these > > wonderful, nutritious foods. Yet some of the people who cannot handle nut > > flours also report that nut butters – made strictly from nuts, with no added > > ingredients – can be substituted in recipes and are often tolerated well. > > Apparently the fact that in nut butters, the nuts are ground even finer than > > in the nut flours, makes them more easily digested than simply finely ground > > nuts. > > Another common mistake people make is eating too much of a > > newly introduced food. Munching down on an entire batch of Cinnamon Cookies > > or Basic Muffins, or a whole recipe of Honey Toffee, delicious as they are, > > is a good way to send your system in a whirl. > > For my first foray into nut flour cooking, I made the cheese > > bread from *Breaking the Vicious Cycle* and forcibly limited myself to * > > one* very thin slice the *three* times I ate it. When I introduced > > steamed, chopped spinach, it was really tough. I am quite capable of eating > > 10 ounces of steamed spinach with butter by myself. (No, my other name isn't > > Popeyena the Sailorwoman! Besides, canned veggies are illegal!) I carefully > > weighed out 2 ounces (about ¼ cup) of steamed spinach and gave the rest to > > my husband. Who stared at me. For the wonderful rich, creamy SCD yogurt, I > > *had* to measure out ½ cup of yogurt and one-half teaspoon vanilla extract > > and two tablespoons honey. > > Mind you, after decades of weight-loss diets, I hate weighing > > and measuring food. But by doing it this way, I learned to within a hairs' > > breadth what I could tolerate and what I couldn't. And I could note down on > > my calendar to re-try favorite foods in a couple of months. > > After the introductory diet, one of the first foods recommended > > by Dr. Haas was very ripe banana. Most people tolerate this very well. Then > > introduce tender, well cooked vegetables. Elaine recommended string beans, > > petite peas (frozen are fine), and spinach. Spaghetti squash, although > > delicious with homemade meat sauce on it, may have too much fiber for the > > first few weeks after the intro diet. Baked butternut squash, and baked > > acorn squash is also good to start with. As indicated, I found steamed > > zucchini delicious and soothing, although I made sure to remove any large > > seeds. > > How quickly you are able to add foods depends on your system > > alone. What is tolerated by one person may not be tolerated by you, and vice > > versa. In the early days on the listserv, I used to read all the wonderful > > yogurt smoothie recipes people were having for breakfast or snacks and > > whimper… because I simply could not tolerate that much fruit and honey, and > > I hated the taste of saccharin. On the other hand, when I posted my > > beef-and-broccoli quiche recipe, there were people saying, " Oh, how > > delicious that sounds… but I can't go anywhere near broccoli! " > > Take things one day at a time, keeping in mind Dr. Gee's > > statement: " We must never forget that what the patient takes beyond his > > ability to digest does harm. " > > Don't force yourself. > > And one day, you may wake up to the realization that you had a > > full night's sleep, that you are no longer spotting every public toilet > > enroute to all your favorite places, and that you are eating more foods than > > you ever thought possible – including some which, only weeks before, might > > send you catapulting into the necessary. > > > > > > [1] Newcomers frequently ask if they can't continue to eat at fast food > > restaurants if they just get " plain meat " or a " plain salad and dressing " > > and eliminate the obvious offenders like the grain-based breads and the > > potato products. For links to various national fast food chains, check > > http://members.shaw.ca/allergies/restaurants.html. From the Arby's Roast > > Beef™ page: " Roast Chicken Breast: Chicken breast, chicken broth, seasoning > > (salt, *sugar*, *onion powder*, *garlic powder*, deheated mustard, *autolyzed > > yeast extract*, *corn syrup solids, soy sauce* [fermented *soybeans, wheat > > *, salt], paprika, *dextrin*, *natural flavors*, *spice*, partially > > hydrogenated soybean oil), *sodium lactate*, soybean oil, seasoning (*modified > > food starch*, *carrageenan*, *methylcellulose gum*, salt, flavor), sodium > > phosphates. " And from the 's™ page: " Grilled Chicken Sandwich: Chicken > > Breast with Rib Meat, Water, Seasoning (Salt, *Dextrose*, Sodium > > Tripolyphosphate, *Maltodextrin*, Grill Flavor [from Partially > > Hydrogenated Cottonseed and Soybean Oil], *Garlic*, *Corn Starch Modified*, > > Onion, *Beef Flavor* [beef Stock, *Maltodextrin*, Salt, Flavor, Colored > > with *Caramel*, Disodium Inosinate and Guanylate (flavor enhancers), > > Lactic Acid], Polysorbate 80 (stabilizer), Colored with Caramel, Natural > > Flavor), Partially Hydrogenated Soybean and/or Cottonseed Oil. > > Commercial onion powder, commercial garlic powder, yeast > > products, corn syrup solids, soy sauce, modified food starch, carrageenan, > > methylcellulose gum, " flavors " , " natural flavors " , commercial chicken broth > > (you wouldn't *believe* the ingredients in so-called broths!), dextrose > > (technically legal, but what is used as dextrose is not pure dextrose but a > > mix of di- and polysaccharides), maltodextrin, modified corn starch, and > > caramel (often derived from sugar or flour) are all illegal. And all this in > > what is supposed to be a " plain " grilled or baked piece of chicken! > > > > > > > > — *Marilyn > > * New Orleans, Louisiana, USA > > Undiagnosed IBS since 1976, SCD since 2001 > > Darn Good SCD Cook > > No Human Children > > Shadow & Sunny Longhair Dachshund > > > > * * > > > > > Quote Link to comment Share on other sites More sharing options...
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