ADAPT Certified Functional Health Coach
Behavior Change Specialist
09/27/2023 -
TIGER Protocol for Autoimmunity; Iberogast; Rigatoni Sardi
02/03/2023 -
Cooking up Self-Love; Starting a Garden; Everything Kale
12/02/2022 -
Imperfection and Thankfulness; Pumpkin Custard; Omega 3 to 6
Ratio
10/18/2022 -
Light for SAD; Eggs with Quinoa and Spinach; Blue Mist Shrub
08/16/2022 -
Hormesis, or what doesn't kill you...; Thai Beef Salad
05/19/2022 -
Eat For Energy; Chicken Laab; Intermittent Hypoxia Training
04/21/2022 -
Must Calories in = Calories out; Turkey Sausage; Clean Beauty
02/08/2022 -
Food Reintroductions; Inner Tennis; Flourless Chocolate Cake
07/22/2021 -
Return to Running; Mental Fitness Class; Homemade Hummus
05/10/2021 -
Identifying your saboteurs; Plantar fasciitis; Quinoa salad
03/25/2021 -
Dreams coming true; Bone broth soup
Anne Macaulay | First Thoughts
Greetings friends!
Here are my "First Thoughts" on mindset, real
food and behavior change.
Quote that I am pondering:
"Never miss an opportunity to keep your mouth shut" At first glance, this sounds like advice to not say something you might regret, yet it also is fabulous advice for relationships, coaching, leadership etc. Often a person's first response is not the most important one and a moment of silence will bring out the meat of the issue.
What
I’m reading:
The
T.I.G.E.R. Protocol by Akil Palanisamy, MD. TIGER stands for
Toxins, Infections, Gut, Eat, and Rest. This book is for anyone on
the autoimmune spectrum. Dr. Palanisamy discusses how autoimmune
conditions develop over time. The autoimmune spectrum starts with
toxins, infections, and/or poor gut health leading to inflammation
and eventually full on autoimmune disease. He blends functional
medicine with his Harvard medical school training and Ayurveda to
come up with a unique approach to putting autoimmunity in remission
and preventing it from developing in the first place.
One thing I find interesting is that he doesn't suggest removing
gluten free grains such as rice, quinoa, buckwheat and gluten free
oats, things I've found that I tolerate despite being on the no-no
list for the Autoimmune Protocol (AIP) Diet.
What I'm
experimenting with:
Iberogast.
A "9 Herb treatment for functional disorders of the digestive
tract," Iberogast has been used in Europe for 60 years and studied
in clinical trials for IBS and functional dyspepsia.
Bitters have long been used to improve digestion. Eating bitter
greens like dandelion or arugula or drinking aperitifs like Pernod
helps to increase secretion of both saliva and digestive enzymes so
that you break down your food better. Iberogard makes it simple to
consume bitters with every meal. It is well worth a try if you
suffer from any symptoms of IBS.
Programs I'm leading: I'm excited to be leading
a monthly autoimmune lunch group for
Eating for Your Health, formerly known as The Suppers Program.
We meet once a month in Princeton to cook a healthy lunch and
discuss a topic related to inflammation and autoimmunity.
There is nothing like watching other people turn things around to
get you motivated! When I first joined this group, I was having so
much joint pain in my hands that I had trouble helping with the
cooking. After watching the then group leader get her Rheumatoid
Arthritis into remission, I was inspired to make some big changes.
Now I lead the group in hope of inspiring others to do the same. Go
here to register.
What's in bloom:
Zinnias. You can never have too many zinnias. They add
cheer to any arrangement and serve as landing pads for butterflies.
This one self-sowed in the gravel of the vegetable garden and has
been very happy there, growing as tall as I am!
What I'm cooking: Rigatoni Sardi (Pasta
with Lamb, Fennel and Basil Sauce). My mom is British, so I grew up
eating lamb. Lamb is largely grass fed even if it's not labeled that
way, so you benefit from the higher ration of Omega 3 to Omega 6
fats that lamb has compared to other farmed meats or poultry. It's
just
slightly lower than salmon. This is a recipe I improvised from a
restaurant special that makes good use of the fresh basil and fennel
in the garden at this time of year. Mushrooms (fungi) have been
shown to lower the risk of neurodegeneritive diseases as well as
helping the immune system, so add them liberally!
Rigatoni Sardi (Dairy and Gluten-Free options)
Ingredients:
2 T olive oil
1 bulb fennel, thinly sliced
10-12 ounces ground lamb
1 tsp anchovy paste or canned, mashed
anchovy
3 cloves garlic, minced
1/2 cup white wine
1 cup
thinly sliced basil
1/8 tsp turmeric (optional, keeps basil
green)
1/2 cup broth
1 cup mushrooms sliced
Truffle salt
or sea salt to taste
Pasta of your choice. I'm a fan of Jovial
Brown Rice Farfalle.
Nutritional yeast for serving
Directions:
1. In a sauté pan, sauté the fennel in 1 T olive oil until
soft and slightly browned. Remove from pan.
2. Add a little more
oil and the anchovy paste, stir for a moment, then add the ground
lamb and brown. When lamb is browned, add garlic and sauté until
soft.
3. Add wine and cook until has evaporated.
4. Return
fennel to the pan along with broth, basil, and turmeric. Simmer for
a couple of minutes. Then take off heat.
5. While pasta is
cooking, sauté mushrooms and add to the sauce.
6. When pasta is
al denté, drain and then add it to the pan along with a little
cooking water. Cook and stir for a minute or two so that sauce
thickens. Serve with nutritional yeast sprinkled on top.
That's all for now.
Love, Anne
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