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!