Lentil pasta & vegetables salad

Lentil pasta & vegetables salad

I am always trying to find new ways to eat more vegetables and here one of my favorite summer vegetable salads.   This is gluten free, easy to make, fulfilling, using simple ingredients and is very delicious.  We have this salad in my house once a week and it also makes a great leftover. 

This salad also is a complete meal, which includes Fat (good quality olive oil), Fiber (a lot of vegetables, lentil) and Protein (lentil).

P.S. For any of you who are presently in an elimination RA protocol this salad contains lentil and tomatoes.  So, depending on where you are in your protocol this may not be for you.  You can return to this delicious salad when you will ready to reintroduce lentil and tomatoes. 

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Eat your Natural Probiotic every day

Eat your Natural Probiotic every day

Do not ignore the gut flora and gut microbiome!

These microbes are critically important in our health from the day we are born to the day we die.
They interact with our body’s biology every minute. They control the inflammation, gut permeability (leaky gut), our brain chemistry, hormones, metabolism, our nutritional levels, they control what we absorb and don’t absorb, they control our health, our life and most of us completely ignore them.

For example, a sudden drop of your microbes and you’ve got RA or another autoimmune disease. A sudden drop of your microbes you have a stroke or depression, etc. … it shows up wherever the weak link is in your body.

IMPORTANT: Studies show that people with RA would demonstrate improvement for those who are able to make significant changes in their microbiome. Because RA is caused by a hyperactive immune system, we now learn that microbiome can regulate the immune system and calm it down.
Promoting a healthy microbiome is a key factor to getting well. Most people associate gut health with Probiotics. So, I receive these questions all the time: What about probiotics? Should I investigate making my own or could I use one sold over the counter? Are there any over the counter ones that you suggest or recommend?”
Studies show that supplementing with a probiotic doesn’t cause any harm for most people if you learn to take them correctly. But keep in mind that supplements are an unregulated field (at least in the US) and we still don’t know which particular bacteria you are missing and which of the probiotics can help in your particular case.

But what we do know is that the most powerful, simplest and quickest way to change our microbiome is by changing what we eat. And yes I am talking about probiotics and prebiotics for healthy microbiome.

What is a probiotics? Living bacteria or microorganism in our foods. We know now when you consume these bacteria, they don’t stay there. They will pass through and by passing through they change your gut environment, creating an environment that will help them to multiply.

Natural Probiotic #1 is Fermented foods.
“When you ferment your own vegetable at home, the probiotic strains will vary from batch to batch, thereby providing far greater diversity than you can garner from supplements. For example, analysis of different sauerkraut fermentations yielded a total of 686 probiotic bacterial strains. By contrast, most probiotic supplements contain between two and nine strains.” Sarah Ballantyne, PhD “The Paleo Approach.”

What is a prebiotics? Foods that we are consume to feed these living microbes. Some of the top ones are leeks, onions, garlic, Jerusalem artichoke and also tubers vegetables. But focus on rainbow vegetables and fruits everyday – that is the key to healthy microbiome.
Realize that the foods again are our best medicine!
The more species (diversity) of the good bacteria that you have in your body, the stronger and more resilient you are, and the less likely you are to have immune responses that trigger the autoimmune mechanism. That said, microbiome is not everything but a large majority of it and we are learning more everyday about it.
However, the shift in microbiome may be all you need to do to help you to heal. But it needs to become a lifestyle habit. It is not something you can do once a week or a couple days in row and expect to have a long term effect. It needs to really become part of how you approach living. If you are looking to reverse the effects of a leaky gut and inflammation, then that healing is going to take longer. But changes in the microbiome are quick and they are profound.

Make it a rule to consume fermented foods (your probiotics) every single day and a lot of rainbow vegetables (your prebiotics) up to 10 cups a day!

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Table setting (just for fun) plus recipe

Table setting (just for fun) plus recipe

Sometimes we don’t have time or maybe were just not feeling well enough to do the extras. But life doesn’t revolve around suffering so let’s try to forget about the pain for a moment and have some fun today.  

Setting the table is often a hurried, last-minute task that can leave you wondering about the correct placement of the flatware, plates, napkins, glassware … but it doesn’t have to be complicated. But don’t let this add stress to your dinner plans, and keep the focus on the food, your family and friends. 

 … and please check out this excellent recipe (AIP Autoimmune Paleo) for the party or everyday dinner.

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Beef Pot Roast with Greens, AIP

Beef Pot Roast with Greens, AIP

AIP (Autoimmune Paleo) it means this meal autoimmune protocol legal.

To heal your leaky gut (and ultimately your RA) at least TWO important things you should keep in mind:

1. Drink your Homemade Bone Broth at least 1 cup per day see How to make homemade bone broth.

2. Eat a Well-Cooked meal for better nutrition digestion and absorption and for preventing fermentation in your intestine.

Use your slow cooker:

1. Resulting in fork-tender meat and perfectly cooked veggies.

2. Can prepare hundreds of different meals combining different meats, vegetables and seasoning.

3. It is easy just fill your slow cooker with whole ingredients before leaving for work.  The meal is ready when you come home.  I like to assemble slow cooker with all the ingredients the night before while I am preparing the evening meal.  The next morning, I just turn on the slow cooker.

4. You can use wine in your recipes since the heat will get rid of the gut-irritating alcohol while preserving all of it wonderful flavors.

* Even you don’t have a slow cooker, you can make this easy recipe in any large pot, but the secret here is do it slowly on a very low heat.

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For Your Holiday

For Your Holiday

Some ideas for your quick and healthy holiday dinner.

Brined Turkey (Chicken or Pork)

Brining turkey makes the meat so tender and flavorful.   I have used this method for years.  It used to be with a great deal of sugar or honey, but gradually I have adjusted it to the point where I don’t need as much sugar.  Once you try it you might never go back to roasting turkey without brining.

Roasted Sweet Potato Noodles with Pears

Adopted from Wegmans menu, I didn’t try this before but looks good.

Coconut-Chocolate Tart

Adopted from “Wheat belly cookbook” with some variations, I make this very quick desert for many times and it is always good

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Liver Pate – is a Nutrient Powerhouse!

Liver Pate – is a Nutrient Powerhouse!

When we talk about the healing process there are no magic bullets.

And because we take good health for granted we abuse our bodies every single day.  As a result, chronic diseases develop slowly and steadily … until one day when we have to pay the piper.   That is why it takes time, effort, discipline and perseverance to heal the body.

But maybe there are magic bullets, a high-quality fuel for the body.  A fuel that affects every cell, organ, and tissue; that is a nutrient powerhouse and a bioavailable food. 

One of these are organ meats, particularly liver.

What’s so special about liver? 

Whichever nutrient you need gram for gram, more than any other food, you will find in abundance in liver. 

-  An excellent source of high-quality protein

-  Nature’s most concentrated source of vitamin A

-  All the B vitamins in abundance, particularly vitamin B12

-  One of our best sources of folic acid

-  A highly usable form of iron

-  Trace elements such as copper, zinc and chromium; liver is our best source of copper

-  An unidentified anti-fatigue factor

-  CoQ10, a nutrient that is especially important for cardio-vascular function

-  A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA.

A 1975 article published in Prevention magazine described the experiment as follows:

“After several weeks, the animals were placed one by one into a drum of cold water from which they could not climb out. They literally were forced to sink or swim.  Rats in the first group swam for an average 13.3 minutes before giving up.  The second group, which had the added fortifications of B vitamins, swam for an average of 13.4 minutes.  Of the last group of rats, the ones receiving liver, three swam for 63, 83 and 87 minutes. The other nine rats in this group were still swimming vigorously at the end of two hours when the test was terminated. Something in the liver had prevented them from becoming exhausted. To this day scientists have not been able to pin a label on this anti-fatigue factor.”

Read more Here

P.S.  …” Make sure to eat some liver on a regular basis will do immeasurably more for your nutritional status than the best and most expensive supplement in a world.” Dr. Natasha Campbell-McBride, MD.

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Green Juice Before the Summer Is Over

Green Juice Before the Summer Is Over

One of the triggers to cause symptoms of Rheumatoid Arthritis, autoimmune diseases or health issues in general is Nutrient Deficiencies.

To avoid Nutrient Deficiencies we need to eat high nutritional foods, which come from real whole foods, not from medications or even supplements.  Vegetables are one of the best sources of nutrients.  But for most of us to include vegetables in our diets on a regular basis can be problematic.

So here is a simple and easy solution from you – fresh green juice!  No juicer or special equipment required.  Just a blender (if you don’t have a high speed blender then just do a double cycle).  

Remember, freshly made juice is only good for a few hours (about 6-7) so keep it in refrigerator and in a tightly closed container.

But if you want the full benefits, drink it right away after you make it using the freshest greens you can find.  It’s best to have the juice first thing in morning before any meals.  Also, avoid any sweet fruits or vegetables like carrots or beets so it will not raise your blood sugar levels.

ITry to drink this every morning freshly made, from spring to fall, using seasonable vegetables.

One important reminder, don’t waste your money on prepared bottles (even green juice) which are full of preservatives, otherwise they wouldn’t be able to keep it on store shelves for weeks.


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22 hours non-stop travel with RA. What to eat?

22 hours non-stop travel with RA.  What to eat?

A few years ago, the thoughts of traveling over 22 hours, including 10 hours on three different airplanes, would have triggered a nervous breakdown.

But not anymore!

It doesn’t matter how you travel; in a car, on a train or in a plane, when you have RA or any serious chronic condition – planning is the key. 

So how you’ll feel and how you’ll enjoy or not enjoy your trip all depends on what kind of fuel you put in your body. 

Once you develop a ‘system’ you can actually live your dream life.

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