Restore Your Health w/ Autoimmune Paleo
My Journey to AIP
The Autoimmune Protocol AIPisaversionofthePaleoDietadvocatedbyRobbWolf(authorofThePaleoSolu+on)aswellasSarahBallantyne(authorofThePaleoApproach)specificallytailoredtothosesufferingfromautoimmuneorotherchroniccondiCons.
beefbisonbuffalolambfishshellfishchickenturkeyduckporkrabbitvenison
Vegetables Roots Fruit Pantry Items
beetcarrotceleriacjicamaonionparsnipturnipradishrutabagashallotsweet potatoyam
appleapricotavocadobananablackberryblueberrycantaloupecherryclementinecoconutdatefiggrapegrapefruitguavahuckleberryhoneydewkiwilemonlimemangomarionberrynectarineorange
apple-cider vinegaranchoviesarrowroot powdercoconut flourcoconut flakescoconut vinegarcoconut aminosdatesdried fruit olivessalmonsardinestunaume plum vinegar
Herbs
bone brothliverkidneyheart
animal fatavocado oilcoconut oilduck fatlardolive oilpalm oiltallow
basilbay leaveschamomilechivescilantrodilllavenderlemongrassmarjorammintparsleypeppermintrosemarysagespearminttarragonthyme
cinnamonclovesgarlicgingersaffronsea saltshallotsturmeric
sauerkrautfermented vegetables (carrot, beet, etc.)kombuchawater kefir
Foods to Include:Meats
Fats Offal
Spices Ferments
artichokearugulaasparagusbok choibroccolibrussels sproutcabbagecauliflowercelerychardcollard greencucumberfennelgreen beankaleleeklettucemushroomrhubarbsnap peaspinachsquashwatercress
papayapeachpearpersimmonplumpineapplepomegranateraspberrystrawberrytangerinewatermelon
The Autoimmune Protocol
© 2013 Mickey Trescott, autoimmune-paleo.com
The Autoimmune ProtocolFoods to Avoid:
Grains Beans + Legumes
NightshadesEggs Dairy AlcoholNutsSeeds
amaranthbarleybuckwheatbulgurcorn farrokamutmillet oats quinoariceryesorghumspeltteffwheat
adzuki beans black beans black-eyed peaschickpeasfava beans lentils lima beans peanutskidney beans soybeans
buttercheesecreamcream cheesegheemilkyogurt
almondbrazilcashewcoffeecocoahazelnutpecanmacadamiawalnut
anisecanola carawaychiacoriandercuminfennel seedfennugreek flaxmustardnutmegpoppypumpkin sesamesunflower hemp
cayennechili peppereggplantgoji berryground cherryhabañerojalepenopaprikapoblano potatosweet peppertobacco tomatotomatillowolf berries
chickenduckgoose
NSAIDs
aspirinibuprofen naproxen
© 2013 Mickey Trescott, autoimmune-paleo.com
Other
carrageenan chemicalsdyesemulsifiers guar gumnon-nutritive sweetenersstevia thickeners
Nutrient Density TheAutoimmuneProtocolisnotjustaboutwhatyouaren’teaCng—it’sequallyaboutwhatyoureplaceallofthoseinflammatoryfoodswith!
Nutrient-Dense Foods • OrganMeats(liver,kidney,heart)• BoneBroth• FermentedFoods(sauerkraut,kombucha)• FishandShellfish• Seaweed• ColorfulFruitsandVegetables
How Long to Eliminate? ItisimportanttodotheeliminaCondietunClyoufeelanimprovementinsymptoms—otherwiseitwillbenearlyimpossibletotelliffoodsareaffecCngyoucomeCmeforreintroducCon.Formostpeople,thistranslatesto30-60days.SomepeoplefeelbeWerinamaWerofweeks,withothersneeding6monthsormore.
Reintroducing Foods
When to Start Reintroductions • HaveyoumadeposiCveprogressduringtheeliminaCondiet?
• Areyouabletotrackandmonitoryourfood/symptomswhileyouassessifdifferentfoodsareworkingforyou?
• DoyouhaveanystressfuleventsoracCviCescomingupthatcouldaffectyourtrials?
Reintroduction Protocol 1. Pickafoodtochallengeandeatitacouple
Cmesinoneday.2. EatthefoodforthefirstCme,onlyhavinga
nibble.Waitfi^eenminutes,andifyoudon’thaveanysymptoms,takeasmallbitealiWlelargerthanthelast.
3. Waitanotherfi^eenminutes,andifyousClldon’thaveanysymptoms,takeanotherbite,againslightlylarger.
4. Waittwotothreehours,watchingtoseeifanysymptomsappear.
Reintroduction Protocol (continued) 5.Next,eatandaveragequanCtyofthefood,eitherbyitselforaspartofameal.6.Watchyoursymptomsforthreetosevendaysa^erwards,beingsuretoavoidthefoodyoureintroducedaswellasnotreintroducinganyotherfoods.7.YoumayincorporatethisfoodintoyourdietifyouhavenoaddiConalsymptomsduringthiswholeprocess.ProtocolasoutlinedbyDr.SarahBallantyneinThePaleoApproach.
Order of Reintroduction
Stage I • Eggyolks• Legumesw/ediblepods• Fruitandberry-basedspices• Seed-basedspices• Seedandnutoils• Gheefromgrass-feddairy
Stage II • Seeds• Nuts(exceptcashewsandpistachios)• Cocoaorchocolate• Eggwhites• Grass-fedbuWer• Alcohol(insmallquanCCes)
Stage III • Cashewsandpistachios• Eggplant• Sweetpeppers• Paprika• Coffee• Grass-fedrawcream• Fermentedgrass-fedrawdairy(yogurtandkefir)
Stage IV • Otherdairy(grass-fedmilkandcheese)• Chilipeppers• Tomatoes• Potatoes• Othernightshadesandspices• Alcohol(inlargerquanCCes)• Whiterice• TradiConallypreparedlegumes(soakedandfermented)• TradiConallypreparedgluten-freegrains(soakedand
fermented)• FoodsyouhaveahistoryofaseverereacConto• Foodsyouareallergicto
Reactions to Look For • Symptomsreturningorworsening• DigesCvesymptoms(stomachache,consCpaCon,loose
stool,heartburn,nausea,gas,bloaCng)• FaCgueorlackofenergy• Sleepdisturbances• Headaches• Dizzinessorlightheadedness• IncreasedmucousproducCon• Troublebreathingorcoughing• Skinchanges—rashes,itchiness,dryskin• Muscleorjointpain/aches• Moodchanges(depression,anxiety)
How to Prepare for the Autoimmune Protocol
Three-Step Pantry Prep 1.Getridofallthe“badstuff”2.Storeallofthe“maybestuff”3.Stockyourpantrywithallofthe“goodstuff”
Shopping for the Autoimmune Protocol
• Meat:hormone-freeatleast,ifpossiblegrass-fedorpastured
• Fats/Oils:oliveandavocadoforcoldapplicaCons;solidfatslikecoconut,home-renderedtallow,duckfat,orlardforcooking
• Produce:organicifpossible,checkoutclean15anddirtydozenatEWG.orgtohelpinformpurchases
Batch Cooking • ThisreferstotheactofcookinglargequanCCesoffoodinonesessiontohaveforlaterintheweek
• Mealscanbeproteincomponentsusedforquickdishes(roastedchicken,potroast,ormeatpales)ordishesthatstoreinthefridge/freezerwell(soups,stews,andsauces).
• Setyourselfupforsuccess!
Meal Planning • HavingamealplaninplacehelpsyoushopandplanyourCmeeffecCvely
• Attheveryleast,planyourproteinsfortheweekandassemblevegetabledishesonthefly
Autoimmune Paleo 2-week meal plan
Week 1BREAKFAST LUNCH DINNER
SUNDAY Italian-Spiced 50/50 Sausages (also make Three-Herb Beef Patties)*
Bacon-Beef Liver Pate** Cabbage and Avocado Salad***
Bone Broth
Citrus and Herb Pot Roast Rainbow Roasted Root Vegetables
MONDAY Three-Herb Beef Patties Citrus and Herb Pot Roast Rainbow Roasted Root Vegetables
Citrus and Herb Pot Roast Cabbage and Avocado Salad
TUESDAY Italian-Spiced 50/50 Sausages Citrus and Herb Pot Roast Rainbow Roasted Root Vegetables
Ginger-Baked Salmon***Beet and Fennel Salad***
WEDNESDAY Three-Herb Beef Patties Ginger Baked Salmon Beet and Fennel Salad
Carrot and Sweet Potato Chili
THURSDAY Italian-Spiced 50/50 Sausages Carrot and Sweet Potato Chili Sear-Roasted Pork ChopsEarly Spring Salad
FRIDAY Three-Herb Beef Patties Sear-Roasted Pork ChopsEarly Spring Salad
Carrot and Sweet Potato Chili
SATURDAY Italian-Spiced 50/50 Sausages Carrot and Sweet Potato Chili Garlic “Mayo”Shredded Chicken Breast
Curried Chicken Salad *cook and freeze between slices of wax paper **use for snacks throughout the week ***halve recipe
© 2014 Mickey Trescott, NTP | Autoimmune-Paleo.com
This is an interactive .pdf—click the name of the dish to access the recipe!
Autoimmune Paleo Week 1 Shopping List
PANTRY ITEMS SATURDAY WEDNESDAYsea saltgarlic powder ginger powder turmeric bay leavescinnamonsolid cooking fat (coconut oil, lard, tallow, duck fat, etc.)extra-virgin olive oilapple cider vinegarcoconut vinegar (optional)coconut concentrate (optional)
KEEP IN STOCKgingergarlic red onionyellow onionlemons
OPTIONAL ADDITIONSkombucha fermented vegetables seasonal fresh fruit
3 pounds grass-fed ground beef1 pound pastured ground pork 1 pound grass-fed beef liver 2-3 pounds grass-fed beef roast12 ounces salmon6 pieces AIP-friendly baconbones for making broth 9 carrots 6 beets2 parsnips 1 turnip2 cucumber1 fennel bulb1 head cabbage2 oranges1-2 avocadosfresh oregano fresh thyme fresh rosemary fresh sage fresh bunch parsleyfresh mint
2 pounds grass-fed ground beef2 6oz pastured pork chops1 pound pastured chicken breast1 onion1 red onion4 carrots 2 large sweet potatoes 12 ounces arugula 1 fennel bulb1-2 avocados1 lemon1 large or 2 small grapefruits¼ cup raisins (optional)fresh cilantro
© 2014 Mickey Trescott, NTP | Autoimmune-Paleo.com
Autoimmune Paleo 2-week meal plan
Week 2BREAKFAST LUNCH DINNER
SUNDAY Three-Herb Beef Patties Curried Chicken SaladBacon-Beef Liver Pate*
Bone Broth
Citrus and Herb Pot Roast Rainbow Roasted Root Vegetables
MONDAY Italian-Spiced 50/50 Sausages Citrus and Herb Pot Roast Rainbow Roasted Root Vegetables
Citrus and Herb Pot Roast Ribboned Asparagus and Fennel Salad
TUESDAY Three-Herb Beef Patties Citrus and Herb Pot Roast Ribboned Asparagus and Fennel Salad
Tuna Salad Endive Boats
WEDNESDAY Italian-Spiced 50/50 Sausages Tuna Salad Endive Boats Chicken and Acorn Squash Soup
THURSDAY Three-Herb Beef Patties Tuna Salad Endive Boats Chicken and Acorn Squash Soup
FRIDAY Italian-Spiced 50/50 Sausages Chicken and Acorn Squash Soup Ginger-Baked Salmon**Cinnamon-Sage Squash
SATURDAY Three-Herb Beef Patties Chicken and Acorn Squash Soup Ginger-Baked Salmon Cinnamon-Sage Squash
* use for snacks throughout the week **halve recipe
© 2014 Mickey Trescott, NTP | Autoimmune-Paleo.com
This is an interactive .pdf—click the name of the dish to access the recipe!
Autoimmune Paleo Week 2 Shopping List
PANTRY ITEMS SATURDAY WEDNESDAYsea saltgarlic powder ginger powder turmeric bay leavescinnamonsolid cooking fat (coconut oil, lard, tallow, duck fat, etc.)extra-virgin olive oilapple cider vinegarcoconut vinegar (optional)coconut concentrate (optional)
KEEP IN STOCKgingergarlic red onionyellow onionlemons
OPTIONAL ADDITIONSkombucha fermented vegetables seasonal fresh fruit
1 pound grass-fed beef liver2-3 pounds grass-fed beef roast 2 5oz BPA-free canned tuna bones for making broth4 beets 1 turnip4 carrots 1 bunch celery1 cucumber2 parsnips 1-2 pounds asparagus1 large fennel bulb2 endive heads 1 small green apple fresh rosemaryfresh thymefresh sage fresh dill
1 4-5 pound stewing hen or rooster12 ounces salmon1 onion 4 carrots 1 large or 2 small acorn squash2 delicata squashfresh sage
© 2014 Mickey Trescott, NTP | Autoimmune-Paleo.com
AIP Snack Ideas • EPICbars(epicbar.com)• Sweetpotato,plantain,ortarochips• Seasnax• AIP-compliantjerky(nonightshades)• Olives• Homemadegummysnacks• CoconutbuWerandfruit• Pateandplantaincrackers/fruitslices
Q and A!