The Autoimmune Protocol Meal Prep Cookbook helps you achieve long-term AIP success with 10 weekly AIP-compliant menus, shopping lists for each week, and step-by-step instructions for batch cooking a week’s meals in one cooking session. You'll also find keto, low-FODMAP, squeaky clean Paleo, and coconut-free meal plans for those who are concurrently following those modifications. Knowing which foods to eat and which foods to avoid on the Autoimmune Protocol (AIP) is only half of the battle. Making it happen day-in-day-out with a busy schedule is a whole other ball game! Even under the best of circumstances, eating healthy can be difficult. Add a dash of illness, and it becomes very challenging. The Autoimmune Protocol Meal Prep Cookbook helps you stick to AIP for good to achieve your health goals. Say goodbye to last minute scrambling in the kitchen to find something edible that won’t send you into an autoimmune flare! Say hello to healthy and delicious AIP meals, always available to eat at home, at work, or on-the-go!
|Publisher:||Fair Winds Press|
|Product dimensions:||7.40(w) x 9.10(h) x 0.60(d)|
About the Author
Sophie Van Tiggelen (Boulder, CO) is an autoimmune warrior, passionate foodie, author, and avid photographer and author of The Autoimmune Protocol Made Simple Cookbook. The author’s self-published book Simple French Paleo was nominated for the “Best of 2016” award by Paleo Magazine. Diagnosed with Hashimoto’s disease in 2009, Sophie regained her health and vitality by eating tasty and nutritious food on the Autoimmune Protocol. Her food blog, A Squirrel in the Kitchen, has a large and growing audience thanks to her successful mission to demonstrate how very possible it is to eat satisfying and flavorful meals while on the Autoimmune Protocol (AIP). Sophie’s French heritage shines through in her simple, yet creative cooking style. Her recipes are achievable, even for those new to cooking.
Read an Excerpt
BENEFITS OF THE AUTOIMMUNE PROTOCOL
What Is the Autoimmune Protocol?
The Autoimmune Protocol, or AIP, is an elimination/reintroduction dietary protocol, focused on nutrient density. It's designed to help determine food intolerances, restore proper immune function, heal the gut, and ultimately eliminate the symptoms of autoimmune disease. The premise is simple: For a limited period of time, you eliminate foods that might trigger intestinal inflammation and stimulate an autoimmune response. This restriction phase is followed by a reintroduction period, during which you gradually reintroduce possible trigger foods to your diet, paying close attention to how your body reacts in order to detect symptoms that may signal a food intolerance.
However, the AIP doesn't work for everyone in exactly the same way. Results vary, depending on how long you've had an autoimmune disease, the severity of your symptoms, and a multitude of other personal and environmental factors, such as the toxins you are exposed to (in personal care products or cleaning supplies, for instance) or your stress levels. For some people, AIP will help alleviate symptoms and provide a better quality of life. Others will be able to achieve complete remission and stop taking their medications. What can it do for you personally? You'll have to give it an honest try to find out!
That said, clinical studies support the effectiveness of AIP. A recent study conducted on the efficacy of the AIP diet for inflammatory bowel disease (more specifically, Crohn's disease and ulcerative colitis) has confirmed what tens of thousands of anecdotal success stories had previously suggested: After six weeks on the AIP, 73 percent of the participants in the study had achieved clinical remission!
Yes, the AIP has been proven to help repair a compromised immune system and restore health. But how is this possible? How can we use food to reverse the cellular damages caused by autoimmune disease? By eliminating harmful, inflammatory foods and replacing them with health-promoting, nutrient-dense ones, AIP targets specific areas known to be instrumental in the emergence and development of autoimmune disease, including the following:
1. Micronutrient deficiencies. Your immune system needs vitamins, minerals, antioxidants, essential fatty acids, and amino acids to work correctly.
2. Inflammation and intestinal permeability. A healthy microbiome and a healthy gut lining are vital to proper nutrient absorption and optimal immune function.
3. Blood sugar imbalance. Sugar highs and lows increase inflammation and trigger autoimmune flares.
4. Hormonal imbalance. Your immune system is directly affected by hormonal dysregulation.
By addressing these problem areas and reducing systemic inflammation in the body, AIP helps restore healthy immune function and, over time, can reverse the damage caused by many autoimmune diseases.
How Does the Autoimmune Protocol Work?
Remember that the Autoimmune Protocol is an elimination/reintroduction diet, which means that the initial elimination period isn't meant to last forever. AIP is temporary, so don't worry: Sooner or later you'll get to enjoy a more varied menu again. But until that time, you will focus your energy on removing all the foods that make you sick, while adding a wide variety of nutrient-dense "safe" foods to fuel your recovery.
During the elimination period, you should strictly avoid grains, gluten, dairy, eggs, legumes (including soy and peanuts), nuts, seeds (including coffee and cocoa), nightshades, alcohol, processed vegetable oils, all food chemicals and additives, and all refined and processed foods. Limit your consumption of high-glycemic-load foods, such as dried fruit, fruit juice, and natural sweeteners like honey and maple syrup. See page 18 for a complete list of ingredients to avoid or eat in moderation.
Instead, eat plenty of vegetables and fruit (except nightshades), meat, poultry, organ meat, seafood, fermented foods and drinks (such as sauerkraut and kombucha), bone broth, and healthy fats. See page 17 for a complete list of ingredients to include in your diet.
The elimination period may come as a shock to you. It's easy to focus on all the foods you can't have — but instead, try to switch your attention to all the nourishing foods you still get to enjoy (and, perhaps, all the new foods you're about to discover!). Once you get over the initial hurdle of changing your diet, it can be lots of fun to experiment with new ingredients. View AIP as a culinary adventure — one that will heal you from the inside out.
As you navigate the Autoimmune Protocol, remember to eat as wide a variety of foods as possible from the Foods to Eat list (page 17) and to prioritize locally grown, seasonal products to maximize nutrient diversity. Food quality is also important, but eating organic isn't a requirement when it comes to reaping the benefits of AIP. A cup of conventionally grown broccoli beats an organic doughnut every day of the week!
Throughout the process, it's a good idea to track your symptoms (or the lack of them) in a food journal. This will help you identify any patterns that form.
After a period of time (and the length of this period is different for each individual), you'll get to reintroduce potential trigger foods into your diet gradually. This will feel really exciting, but it's important not to rush through the reintroduction process, or you risk ruining your results and slowing down your recovery. Remember that the insight you'll gain about your food sensitivities is invaluable for your future health and well-being. So, as a rule of thumb, it's best to wait until all your symptoms have subsided and you have resumed normal life before attempting any reintroduction. For some people, this may take one to three months; for others, it may take over a year. However long it takes for you, try to be patient! I recommend beginning the reintroduction process on a Saturday morning or another time when you're not working. This will give you plenty of time to make your way through the successive steps without feeling rushed. Here's how to do it:
FOUR-STEP REINTRODUCTION METHOD
Choose one food to reintroduce (this is very important: Always reintroduce only one food at a time!).
1. Eat ½ teaspoon of the food and wait 15 minutes. If symptoms appear, stop.
2. Eat 1 teaspoon of the food and wait another 15 minutes. If symptoms appear, stop.
3. Eat 1½ teaspoons and wait 2 to 3 hours. If symptoms appear, stop.
4. Now, eat a normal-size portion and wait 3 to 7 days. Do not reintroduce any other foods during this "waiting" period. If no symptoms appear, you are in the clear.
If symptoms do appear at any time during the reintroduction process, stop consuming the food immediately and wait until the symptoms have completely subsided before giving it another try. If you continue to react to a particular food after several attempts, you may need to avoid this food permanently.
What Can You Expect on the Autoimmune Protocol?
How long will it take for you to start seeing results? When will you feel better? When will your symptoms disappear? When will you regain your energy? There are no universal answers to these questions, and the results you will achieve may range anywhere from a noticeable improvement in your quality of life to full remission of your autoimmune disease. Your results will be influenced by your genetics, because the "message" contained in your genes can increase your chances of developing one disease or another. Each person has a different genetic "blueprint" that drives everything that happens inside their body, from cholesterol levels to the way they react to stress. Your results will also depend on how long it takes for your gut to heal and your immune system to normalize.
The process of healing from the damage caused by an autoimmune disease takes time and requires patience. After all, it takes years for an autoimmune condition to develop, so it will, in all likelihood, take years to heal! You may read stories online of people turning around their health and coming of their medications within three months. Such dramatic results aren't impossible, but they are not representative of what the majority of people can expect from AIP.
Still, the important thing to remember is this: Most people report noticeable improvements in their very first month on AIP, with their symptoms gradually receding and even disappearing over time. The healing process resembles a slow and steady journey, not a race to a finish line.
So, the longer you stay on AIP, the more chances you give your gut to heal. It is not at all unusual to be on AIP for as long as a year before your body has recovered enough to be able to handle the reintroduction process.
Your diet is important, but it's not the only factor that influences your recovery. Other aspects affect your recovery, such as:
* Underlying coinfections, such as SIBO (small intestinal bacterial overgrowth), candida, or H. pylori
* Hormonal imbalances
* Toxicity due to exposure to environ- mental factors, such as chemicals in self- care products or heavy metals in food and water
* Lifestyle habits, such as sleep quality, stress management, and exercise
* A tendency to "cheat" on your AIP more than once in a while
* A sensitivity to a food that's allowed on the Autoimmune Protocol, which unintentionally keeps your immune system revved up
If you don't see any improvements in your symptoms after three months or you reach a plateau in your healing, talk to your health care practitioner. He or she will be able to order appropriate lab tests and help determine which underlying conditions may be triggering your persistent symptoms. One final word about managing expectations: There is a difference between remission and a cure. It is possible to put your autoimmune disease into remission and live a symptom-free life, and thousands of people have done it thanks to AIP. But remission isn't a cure, and if you start eating the foods that were making you sick before the Autoimmune Protocol, chances are that your symptoms will resurface and your autoimmune condition will be reactivated.
What Makes an AIP Meal?
Now that you are more familiar with how the Autoimmune Protocol works, it's time to get to the fun stuff! Let's take a closer look at what you'll see on your plate in the coming months.
There are a few core principles to keep in mind as you navigate the Autoimmune Protocol. Your primary goals are to maximize your nutrient intake, stabilize your blood sugar, and reduce gut inflammation. But how?
1. Focus on nutrient density.
If you limit yourself only to removing all the inflammatory foods from your diet, you have accomplished only half of the job! An auto-immune disease is often accompanied by nutrient deficiencies, so you'll also have to be diligent about adding nutrient-rich foods to your menu. Focusing on nutrient density is critical for supporting both the healing process and your immune system.
So, be sure to consume:
* A wide variety of vegetables and fruits, including plenty of cruciferous vegetables (such as broccoli, Brussels sprouts, cauliflower, cabbage, collard greens, and kale) and leafy greens
* Fermented vegetables
* Organ meat
* Bone broth
* Wild-caught seafood
* Grass-fed meat and poultry
2. Consume healthy fats.
Contrary to popular belief, fat isn't always the bad guy! A multitude of bodily processes require fat in order to function optimally, including the building and maintenance of cell membranes, hormone regulation, brain function, and the normal functioning of the nervous and digestive systems. According to an article published by Harvard Medical School, a good rule of thumb is to avoid trans fats, consume saturated fats in moderation, and prioritize good — that is, monounsaturated and polyunsaturated — fats.
So, be sure to consume:
* Coconut oil, avocado oil, and olive oil
* Lard and tallow
* Avocados and olives
* Fatty fish
3. Maintain stable blood sugar levels.
Nobody benefits from high blood sugar levels, but the effects are even more detrimental if you suffer from an autoimmune disorder. This is because sugar spikes create a state of constant inflammation in the body, which in turn creates hormonal imbalances and gut dysbiosis, depletes the adrenal glands, and ultimately exacerbates symptoms of autoimmune disease.
So, you should:
* Avoid eating sugary breakfasts. Instead, consume a balanced meal in the morning, including a source of protein, healthy fats, and vegetables.
* Eat fruit in moderation (maximum 20 grams per day, which represents about two servings).
* Limit your consumption of high-glycemic foods, such as dried fruit, fruit juice, natural sweeteners (honey, maple syrup, etc.), AIP-friendly treats, and coconut products (except coconut oil).
* Pair high-carb foods (if you are eating them) with fiber and/or protein to slow down the absorption of sugar into the bloodstream.
4. Avoid trigger foods.
One of the chief purposes of the initial elimination phase of AIP is to give your body a "time-out" so that it gets a chance to heal and restore proper gut health. When you remove all the trigger foods from your diet, you slowly break the inflammation/autoimmune flare cycle. This, in turn, will help restore the integrity of the gut lining and improve nutrient absorption.
For these reasons, be sure to avoid all the foods on the Foods to Avoid list (page 18). You will get to reintroduce a lot of these foods later on in the process, during the reintroduction phase, following the step-by-step process described on page 13. Believe me, I know how hard it can be to follow a restricted diet, especially when it gets in the way of old habits. Be strong, though! Committing to AIP 100 percent will be worth it, I promise.
Here are some handy lists with all the foods you should eat and those you should avoid on the Autoimmune Protocol. Make copies of these and keep them in your kitchen and in your handbag, backpack, or briefcase so that you can refer to them quickly when you're grocery shopping. (Important note: When shopping, do not buy dried products from bulk bins to avoid cross-contamination.)
Foods to Consume in Moderation
green and black tea, fructose (maximum 20 grams per day), salt (use mineral-rich salts), AIP treats and baked goods, coconut products, natural sweeteners, moderate- to high-glycemic fruits and vegetables
Adding Flavor to Your Meals
AIP beginners sometimes worry that their food will taste bland without the condiments and sauces they're used to. What about ketchup, mayo, mustard, and barbecue sauce? And what can you use to add kick to your meat and vegetables?
Plenty! I have created an entire collection of AIP-friendly basic sauces and dressings (see pages 176 to 185) that I'm sure you'll love. But first, let's take a look at all the dried herbs and spices allowed during the AIP elimination phase. You can find these in the Foods to Eat list on page 17, and you should make full use of them! I have a special drawer in my kitchen within easy reach of the stove where I keep all my go-tos. In that drawer you can find these types of herbs and spices:
* French: rosemary, thyme, sage, herbs de Provence, lavender, parsley, tarragon, garlic, onion powder
* Italian: oregano, basil, marjoram, garlic powder
* Holiday baking: cinnamon, ginger, cloves
* Curry: turmeric, ginger, cinnamon, cloves
Aromatic fresh herbs are great to have on hand, too. You can probably grow some of these in your garden or in containers indoors, which will cut down on your grocery bill. Others you might prefer to buy at the grocery store, like I do: These include cilantro, parsley, and basil. To keep your fresh herbs for longer, place the stem ends in a glass or jar partially filled with water and refrigerate.
Fresh turmeric and ginger root are also fantastic flavor boosters. Make sure you peel them first, then grate using a small handheld grater. Throw the rest of the root in a small resealable plastic bag (or glass container) and refrigerate for later use.
Liquid coconut aminos and fish sauce are other ways to add flavor on the fly. I use them primarily for stir-fries and breakfast skillets.
Again, you'll find a wide selection of sauces and dressings in the Basics chapter (pages 176 to 185). Here is what you can look forward to:
* Dressings: Asian Dressing, Mayonnaise, and Vinaigrette
* Sauces: Basil-Cilantro Pesto, Dairy-Free Cheese Sauce, Marinara Sauce, No-Cook BBQ Sauce, Quick Gravy, Teriyaki Sauce, and Tzatziki Dressing
Hungry yet? If so, read on! The next chapter will show you why meal prep is the best way to stay on track with your AIP diet.(Continues…)
Excerpted from "Autoimmune Protocol Meal Prep Cookbook"
Copyright © 2020 Sophie Van Tiggelen.
Excerpted by permission of The Quarto Group.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Foreword by Dr. Sarah Ballantyne, Ph.D., 6,
Chapter 1: Benefits of the Autoimmune Protocol, 11,
Chapter 2: How to Meal Prep Like a Pro, 21,
Chapter 3: Getting Ready to Meal Prep, 29,
Chapter 4: Comfort Food Meal Plan, 37,
Chapter 5: Easy-Peasy Meal Plan, 51,
Chapter 6: Low-FODMAP Meal Plan #1, 65,
Chapter 7: Low-FODMAP Meal Plan #2, 79,
Chapter 8: Low-Carb Meal Plan, 93,
Chapter 9: Coconut-Free Meal Plan, 107,
Chapter 10: Flavors of the World Meal Plan, 121,
Chapter 11: Superbowl Meal Plan, 135,
Chapter 12: One-Pot Meal Plan, 149,
Chapter 13: Holidays Meal Plan, 163,
Chapter 14: Basics, 176,
Additional Resources, 187,
About the Author, 189,