thehistaminefreepaleobreakthroughhistamine intolerance may tip you off to sibo and/or dysbiotic...

The Histamine Free Paleo Breakthrough


10 Days of Autoimmune Paleo Recipes

Without High Histamine Foods!

TABLE OF CONTENTS

7

8

13

13

14

15

15

15

16

17

17

18

18

19

19

20

20

21

High Histamine Foods

Foods To Include:

10 Day Histamine Free Menu

Grilled Chicken With Zucchini

Stir Fried Chicken Breast

Crock Pot Chicken

Grilled Chicken Wrapped In Steamed Collard Greens

Chicken With Basil Pesto

Pastured Tri-Tip and Collard Greens

Seasoned Ground Beef Over Raw Zucchini Noodles

New York Steak and Red Oak Leaf Salad

Tri-Tip Steak and Salad

Pan Seared Yellowtail

Ginger Steamed Halibut and Steamed Chard

Ginger, Coco, Wasabi Salmon Steak

Vegetable Broth

Grill Pan Pork Chops

Lamb Chops

Greek Salad

Arugula, Asparagus and Chicken Salad

Green Smoothie

Cucumber, Nori Salad

Coconut Mango Smoothie 21


14

13

16

20

COPYRIGHT © BY ANNE ANGELONE 2014

All Rights Reserved

No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without prior written permission of the copyright holder.

Disclaimer: This program manual is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. The author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this program manual or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed in this program manual. The U.S Food and Drug Administration have not evaluated contents in this manual. This information is not intended to diagnose, treat, cure, or prevent any disease.

To request permission for reproduction or to inquire about classes, please contact:

Anne Angelone, Licensed Acupuncturist Website: www.paleobreakthrough.com


www.paleobreakthrough.com

Introduction

Are you following the autoimmune Paleo template and finding certain healthy foods, such as sauerkraut, are causing hives, swelling of the face or throat, a headache, nasal congestion, skin problems, a racing heart, anxiety, watery red eyes, heartburn, or irritability? If so the problem may not be allergies but instead a histamine intolerance. Histamines are found in many common foods, especially those that have been aged or fermented, such as aged cheese, red wine, and sauerkraut. Reacting to sauerkraut and fermented foods could be a histamine intolerance.

Histamine is a compound produced by the body when you have an immune reaction in order to increase blood flow to the affected area. It also plays many other important roles in the body. Most people are familiar with histamines in response to hay fever, which many people dampen by taking antihistamines.

How is histamine intolerance different from a food allergy?

Histamine intolerance is different from an allergy in that the response builds up over time i.e. the more foods with histamine you consume, the more you react. This is what makes it difficult to pinpoint. It’s common for people with histamine intolerance to screen for food allergies and have the results come back negative. They're not allergic to the high-‐histamine foods. Instead, they react to the elevated histamine levels they experience after eating too many of them.

In the case of a food allergy, the immune reaction happens soon after consuming the food. With an intolerance, however, the reaction does not necessarily happen immediately after. This is because histamine levels in the blood need to reach a certain level for reactions to take place.

What causes histamine intolerance?

A histamine intolerance is caused by defect in the breakdown process of histamine, particularly a deficiency of the diamine oxidase (DAO) enzyme. Normally, when histamine levels rise too high DAO helps breakdown histamine. When this system falters histamine levels climb too high and a person experiences allergy-‐like symptoms.

Why do people get histamine intolerance?

Many believe an imbalance of bacteria in the gut play a role in histamine intolerance. We all have both beneficial and harmful bacteria in our guts, although ideally the good outnumber the bad. However, modern diets, stressful lifestyles, and the use of antibiotics can tip these bacteria out of balance so that the bad outnumber the good.


When harmful bacteria rule the gut, food doesn’t get thoroughly digested and inflammation runs rampant, scenarios that create a build-‐up of histamine in the intestines. This leads to higher overall levels of histamine in the body so that eating histamine-‐rich foods could be the tipping point that causes symptoms. This is confounding for people who eat sauerkraut and other fermented vegetables to improve gut bacteria. Fortunately, there are other ways to help banish the bad bacteria and support the good, such as with probiotics, to address histamine intolerance.

Foods high in histamines

While you are working on repairing your gut and restoring balance to your gut bacteria, it will be helpful to avoid foods high in histamines. Fermented foods such as sauerkraut are the biggest culprits (although anaerobically fermented foods may be fine).

Here is a list of foods to avoid on a regular histamine restricted diet, most of which you are already avoiding on the autoimmune protocol. Check the list that follows to see if you are eating any of these foods.

• Fish and shellfish, unless freshly caught• Eggs• Processed, smoked, fermented meats• Leftover meats (bacteria act on leftovers, producing histamines)• All fermented milk products, including all cheeses, yogurt, buttermilk, and kefir• Some fruits: Citrus, strawberries, apricots, cherries, grapes, raspberries,

pineapple, cranberries, prunes, loganberries, dates, raisins, currants• Some vegetables: Tomatoes and tomato products, spinach, red beans, eggplant,

olives, pumpkin, avocado, pickles, relishes, and other foods containing vinegar• Food additives: Tartrazine, artificial colors, preservatives, especially benzoates

and sulfites (check your medications and supplements)• Seasonings: Cinnamon, cloves, vinegar, chili powder, anise, curry powder, nutmeg• Miscellaneous: Fermented soy (miso, soy sauce), fermented foods, tea, chocolate,

cocoa, cola drinks, alcoholic beverages, and de-‐alcoholized beer and wine.

Histamine caution foods in the autoimmune protocol that are removed for this meal plan: bacon, berries, cloves, cinnamon, dried fruit, dry cured sausages, fermented ham, fermented cured meats, fermented sausages, grapefruit, kombucha, lemons, lime, leftover meat, mackerel, oranges, sauerkraut, shellfish, sauerkraut, sardines, spinach, vinegar, vinegar pickles, anchovy (e.g. anchovy paste), banana, fish sauce, fish paste, grape, pork, shrimp paste, strawberry, tuna, tangerine.


Those who have salicylate intolerance may also have histamine intolerance. Like FODMAP intolerance, Histamine intolerance may tip you off to SIBO and/or dysbiotic bacteria. When these bacteria secrete histamine, the enzyme system that breaks down histamine gets overwhelmed which results in allergic symptoms similar to salicylate intolerance: nasal congestion, rashes, abdominal cramping, nausea, asthma, runny nose, itchy skin, watery eyes, hives, fatigue, headaches, irritability, heartburn, angioedema. Many of the foods that are high in salicylates are also high in histamines.


Histamine caution foods in the autoimmune protocol that are removed for this meal plan: bacon, berries, cloves, cinnamon, dried fruit, dry cured sausages, fermented ham, fermented cured meats, fermented sausages, grapefruit, kombucha, lemons, lime, leftover meat, mackerel, oranges, sauerkraut, shellfish, sauerkraut, sardines, spinach, vinegar, vinegar pickles, anchovy (e.g. anchovy paste), banana, fish sauce, fish paste, grape, pork, shrimp paste, strawberry, tuna, tangerine.

FOODS TO INCLUDE IN THE HISTAMINE FREE AIP MENU PLAN

Foods to Include

BEVERAGES TO INCLUDE: Filtered or distilled water, herbal tea, mineral water, broths, freshly made veggie juice, green smoothies, water.

FOODS TO INCLUDE: Coconut oil, coconut butter, coconut flour, coconut milk, coconut cream, unsweetened coconut flakes, coconut aminos.

FODMAPs: Dried coconut, coconut flour, coconut cream, coconut milk, and coconut butter.

CONDIMENTS TO INCLUDE: Coconut aminos.


DENSE CARBS TO INCLUDE: Acorn squash, beets, butternut squash, plantain, lotus root, sweet potato, taro, yams. cassava root, manioc, tapioca, yucca. SIBO Caution: sweet potato, yams, cassava root, manioc, tapioca, yucca, plantain, lotus root.

FODMAPs: Butternut squash, sweet potatoes, yams.

FATS AND OILS TO INCLUDE: Coconut oil, red palm oil, tallow from grass-‐fed beef or lamb, lard from pastured pork.

FOODS TO INCLUDE : Button mushrooms, oyster, portabella, chanterelle, puffball, crimini, etc. FODMAPs: All mushrooms.


FRUITS TO INCLUDE: Apples, Asian pears, bananas, figs, kiwi, melons, pears, persimmons, plantains, pomegranate, watermelon and mango. SIBO CAUTION: Plantains, green bananas

HERBS AND SPICES TO INCLUDE: Ginger, basil, cilantro, dill, lemongrass, parsley, sage, sea, salt, tarragon, marjoram, mace, chives, chamomile, chervil, bay leaves, horseradish, saffron, sea salt.

FOODS TO INCLUDE: Beef, chicken; quail, squab, duck, goose, turkey, Cornish game hen; pasture-‐raised lamb, pork, buffalo/bison, goat, emu, ostrich, sausage, (without fillers or nightshade spices); liver, kidney, heart, organic sliced meats (gluten, sugar free), uncured nitrate/nitrite-‐free deli meats from grass-‐fed/pastured beef/pork.

FOOD TO INCLUDE: Cinnamon, and ginger. Use in moderation: maple syrup, molasses and unrefined cane sugar.

FOODS TO INCLUDE: Arugula, artichoke, basil, beet, beet greens, broccoli, broccoli rabe, burdock, bok choy, cabbage, carrots, cauliflower, celery, chard, chicory, collards, chard,


cucumber, scallion, jerusalem artichoke, jicama, kale, kohlrabi, lambsquarters, leeks, lettuce, mustard, nettles, okra, onions, purslane, summer squash, turnips, artichoke hearts, Brussels sprouts, zucchini, fennel root, dandelion greens, red cabbage, green cabbage, napa cabbage, watercress, shallot, turnips.

FODMAPs noted in case you are also avoiding these Artichoke, beet root, broccoli, Brussels sprouts, butternut squash, all cabbage, cauliflower, celery, fennel bulb, garlic, leeks, mushrooms, okra, onions, pumpkin, radicchio, sauerkraut.

FOOD TO INCLUDE:


10 Day Histamine Free Menu

Breakfast Snack Lunch Snack Dinner Beverage

Day 1 Stir Fried Chicken

Green Smoothie

Tri-‐Tip Steak

Green Salad with jicama, cucumber and steamed carrots

Ginger Steamed Halibut

Sparkling water

Day 2 Grilled chicken

Grass Fed ground beef patty, salad

Crock pot chicken

Veggie Broth

Chicken with basil and pesto Water

Day 3 Turkey sausage with steamed Bok Choy

Sliced turkey breast with slices of cucumber

GreekSalad

Veggie Broth

Pastured tri-‐tip

Sparkling water

Day 4 Turkey patties with sautéed Rainbow chard

Coconut smoothie

Grilled chicken

Green Smoothie

LambChops Water

Day 5 CoconutMango

Cucumbers, and chicken breast slices

Grill Pan Pork Chops

Grass Fed ground beef patty. salad

Ginger Steamed Halibut Water

Day 6 Pork sausages sautéed with Swiss chard

Veggie Broth Crock Pot

Chicken Coconut Smoothie

Chicken with basil and pesto

Green Smoothie

Day 7 Grilled chicken

Veggie Broth

Arugula, asparagus, chicken salad

Chicken breast slices

Ginger, coco, wasabi salmon steak

Sparkling water

Day 8 Crock pot chicken

Grilled chicken breast, steamed veggies

New York Steak and red oak leaf salad

Green salad with jicama, cucumber and steamed carrots

Seasoned ground beef and zucchini noodles

Milk thistle tea

Day 9 Chicken sausage and Swiss chard

Cucumber with sea salt, turkey breast

Pan Seared Yellowtail

Veggie Broth

Rosemary grilled chicken

Water

Day 10

Chicken breast sautéed with coconut aminos, Bok Choy

Veggie Broth

Seasoned ground beef and zucchini noodles

Veggie Broth

Pan Seared Yellowtail Ginger Tea

Smoothie


GRILLED CHICKEN WITH ZUCCHINI

• 2 grilled chicken breasts• 3 medium zucchinis, sliced thinly• ½ cup chopped basil• 2 Tbsp coconut oil• Sea salt to taste

Preparation

1. Coat chicken breasts with, coconut oil salt and basil. Grill for 8-‐10 minutes oneach side.

2. Coat zucchini lightly in coconut oil and grill alongside chicken.Servings: 2

STIR FRIED CHICKEN BREAST

with yellow summer squash and cilantro over romaine lettuce.

• 2 chicken breasts• 3 medium yellow summer squash, sliced thinly• 1/2 bunch of cilantro• 4 Tbsp coconut oil• Sea salt to taste• 1 head romaine, chopped

Preparation

1. Cut chicken into cubes and sauté in coconut oil, with a pinch of salt.2. After 5 minutes add summer squash in coconut oil and sauté for 7 minutes3. Add cilantro and turn off heat4. Serve over romaine lettuce

Servings: 2-‐3


CROCK POT CHICKEN

• 3 Lbs boneless, skinless chicken thighs• 3 parsnips, chopped• 3 carrots, chopped• 4 celery stalks• Sea salt to taste• 2 medium zucchinis chopped• 1/4 cup coconut oil• 1 TB dried cilantro• 1 TB sage• 1 1/2 cups chicken broth

Preparation

• Add everything to your slow cooker or crock-‐pot and let cook on medium-‐high for4 hours.

GRILLED CHICKEN WRAPPED IN STEAMED COLLARD GREENS

with crunchy Veggies

• 2 chicken breasts• 1 Tbsp coconut aminos• 1 Tbsp minced ginger• 3 large carrots, peeled and diced• Sea salt• 2 Tbsp olive oil• ½ daikon radish, peeled and diced• 2 ribs of celery, chopped• 1 bunch of collard greens

Preparation

1. Marinate chicken breast in olive oil, coconut aminos and ginger for 1 hour orlonger.

2. Cut veggies, steam collard greens3. Grill chicken breasts for 12 minutes each side making sure thoroughly cooked.


• 5 tablespoons coconut oil divided• 4 boneless skinless chicken thighs, cubed• 1 cup lightly packed basil leaves• ¼ teaspoon salt

Preparation

1. Add coconut oil, salt, basil to cuisinart and blend to make a pesto.2. Add In a large skillet, heat 2 tablespoons of coconut oil. Add chicken and cook

over med-‐high heat for 10 minutes, add the pesto and stir-‐fry until chicken isthoroughly cooked.

PASTURED TRI-‐TIP AND COLLARD GREENS

• 1 pound Tri-‐Tip steak• 1 bunch of collard greens, rolled then cut thin• 2 Tbsp coconut oil• Sea salt to taste

Preparation

1. Lightly salt tri-‐tip and cook on grill pan for 7 minutes on each side.2. Sautee collard greens in coconut oil

Servings: 1-‐2

SEASONED GROUND BEEF OVER RAW ZUCCHINI NOODLES

• 2 large zucchinis, julienned• ½ pound ground beef• ½ bunch chopped fresh basil• Sea salt to taste• Tbsp red palm or coconut oil

Preparation

1. Sautee basil and beef in oil until fully cooked, add salt to taste.2. Pour on top of zucchini pasta; add more fresh basil, Enjoy!

CHICKEN WITH BASIL PESTO


NEW YORK STEAK AND RED OAK LEAF SALAD

• 1 pound New York Steak• 1 head of red oak leaf lettuce• ½ cup grated jicama plus 1 carrot peeled and grated• ½ peeled and sliced cucumber• 2 Tbsp coconut oil• 1/2 tsp coconut aminos• Sea salt for steak

Preparation

1. Mix red oak leaf lettuce with grated jicama, carrots in a large bowl.2. Mix in coconut oil, coconut aminos3. Sprinkle sea salt on New York Steak then cook on grill pan for 7 minutes per side.

Slice and serve over salad.Servings: 2

TRI-‐TIP STEAK AND SALAD

• Sea salt to taste• ½ pound Tri-‐tip steak• 1 head of arugula• 1 cucumber, sliced• 1 carrot grated

Preparation

1. Sprinkle salt on Tri-‐Tip steak and cook on grill pan for 7-‐10 minutes on each side.2. Slice steak and serve over arugula, cucumber and carrots

Servings: 1-‐2


PAN SEARED YELLOWTAIL

• 1 pound yellow tail• 2 Tbsp olive or red palm oil• 2 Tbsp coconut aminos• 1 Tbsp minced ginger• Sea salt to taste

Preparation

1. Marinate yellowtail ginger, coconut aminos and olive oil for 1 hour.2. Spray and preheat skillet on med-‐high for 3 minutes.

GINGER STEAMED HALIBUT AND STEAMED CHARD

• 1 pound halibut• 1 inch of sliced ginger• ¼ bunch cilantro• 2 Tbsp olive or red palm oil• 2 tbsp coconut aminos• Sea salt to taste• One bunch of red chard

Preparation

1. Cover Halibut with olive oil, coconut aminos, cilantro, and ginger.2. Sauté chard in coconut oil, add salt to taste.

Servings: 2


GINGER COCO WASABI SALMON STEAK

• 1 pound salmon• ½ tsp. wasabi paste• 2 coconut or red palm oil• ½ tsp coconut aminos• Sea salt to taste

Preparation

• Soak salmon in coconut oil, cocnut aminos and a light dusting of salt and wasabipaste for 5 minutes. Grill for 8 minutes on each side.

Servings: 2

VEGETABLE BROTH

• 3 quarts of water• 2 sliced carrots• 1 cup of cubed daikon• 1 cup of turnips and rutabaga cut into large cubes• 2 cups of chopped greens: kale, parsley, collard greens, chard, dandelion, cilantro• 2 celery stalks• 4 ½ inch slices of ginger

Preparation

1. Add all the ingredients at once and place on low boil for 60 minutes.2. Cool and strain veggies out-‐discard them.3. Store in fridge. Heat and drink 3-‐4 cups/day.

Servings: 8 cups


GRILL PAN PORK CHOPS

WITH STEAMED YAMS

• 2 Pork Chops• 2 small yams• ½ cup cilantro chopped• 2 Tbsp red palm oil• Sea salt to taste

Preparation

1. Mix cilantro leaves with red palm oil and salt then rub chops.2. Grill on med-‐high heat for 5-‐7 minutes per side.3. Steam yams until tender

Servings: 2

LAMB CHOPS

on a bed of kale chips and arugula salad

INGREDIENTS:

• 1 pound lamb chops• 2 Tbsp minced majoram• 2 teaspoons sea salt• 4 Tbsp coconut oil, divided• 5 pieces of Kale

Preparation

1. Rub chops with coconut oil, majoram and sea salt.2. Coat baking dish and 5 large kale with coconut oil.3. Coat 5 large kale leaves with olive oil.4. Place lamb chops on top of Kale


5. Bake in oven @ 375F for 20 minutes, turn chops over, and cook for 20 moreminutes, or to desired doneness.

6. Toss arugula, and cucumber with olive oil and sea salt to taste.7. Be sure to eat the kale chips!

Servings: 2-‐3

GREEK SALAD

Ingredients: • 2 cups red or green-‐leafed lettuce, chopped• 3 ounces grilled chicken or lamb, chopped• 1/2 cup chopped cucumber• 1 Tbsp diced red onion• 1 tsp fresh basil leaves

ARUGULA AND CHICKEN SALAD

Ingredients: • 2 cups arugula• 3 ounces grilled chicken, chopped

GREEN SMOOTHIE

with kale, ginger, pear

• 1/2 a bunch Dino kale or Swiss chard, cut out stalks• 1/2 inch ginger• 1 asian pear• 5 cups of water• Blend for 5 minutes


• 1 cucumber, peeled, seeded and sliced thin• 1 tsp ginger root, chopped• I carrot sliced thin• 1 tsp. coconut aminos• 1 Tbsp red palm oil• Sea salt to taste

Preparation

1. Cut Nori into thin strips and let sit in a bowl of warm water.2. Combine the coconut aminos, red palm oil and sea salt3. Pour over cut veggies, remove Nori from water and add to salad.

Servings: 1-‐2

COCONUT MANGO SMOOTHIE

•1 12 oz. of coconut milk•1 ripe mango

• blend

CUCUMBER, NORI SALAD

• 2 Nori sheets


Shopping List By Day

Day 1 Shopping list


2 chicken breasts • 3 medium yellow summer squash, sliced thinly• 1/2 bunch of cilantro• 4 Tbsp coconut oil• Sea salt to taste• 1 head romaine, chopped

GREEN SMOOTHIE


• 1/2 a bunch Dino kale or Swiss chard, cut out stalks• 1/2 inch ginger• 1 asian pear• 5 cups of water





Quick Reference Guide


MENU BY ENTRÉE

FISH

! Pan Seared Yellowtail ! Coco, ginger wasabi salmon ! Ginger steamed halibut and steamed chard

BEEF

! Pastured tri-‐tip ! New York steak ! Seasoned ground beef ! Tri-‐tip steak

LAMB

! Lamb chops

POULTRY

! Grilled chicken ! Stir fried chicken ! Crock pot chicken ! Grilled chicken wrap ! Chicken with Basil Pesto

SOUP

! Vegetable broth

SALAD

! Asparagus chicken salad ! Greek salad ! Cucumber Nori salad

PORK

! Grill pan pork chops


MENU BY DAY

Day 1

• Stir fried chicken• Green smoothie• Tri tip steak• Ginger steamed halibut

Day 2

• Veggie broth• Crock pot chicken• Chicken with basil pesto• Grilled chicken with zucchini

Day 3

• Veggie broth• Grilled chicken wrap• Greek Salad• Pastured tri-‐tip

Day 4

• Coconut smoothie• Veggie broth• Lambchops• Grilled chicken• Green smoothie

Day 5

• Grill pan pork chops

Day 6

• Vegetable broth• Crock pot chicken• Green smoothie


• Arugula, asparagus, chicken salad• Veggie broth

Day 8

• Crockpot chicken• Seasoned ground beef

Day 9

• Pan Seared yellowtail• Veggie Broth

Day 10

• Seasoned ground beef• Vegetable broth• Stir fried chicken

Day 7

• Green smoothie• Ginger, coco, wasabi salmon steak


Shopping List By Day

Day 1 Shopping list


2 chicken breasts • 3 medium yellow summer squash, sliced thinly• 1/2 bunch of cilantro• 4 Tbsp coconut oil• Sea salt to taste• 1 head romaine, chopped

GREEN SMOOTHIE







Quick Reference Guide


Day 2

VEGETABLE BROTH


CHICKEN WITH BASIL PESTO

• 5 tablespoons coconut oil divided• 4 boneless skinless chicken thighs, cubed• 1 cup lightly packed basil leaves• ¼ teaspoon salt

GRILLED CHICKEN WITH ZUCCHINI

• 2 grilled chicken breasts• 3 medium zucchinis, sliced thinly• ½ cup cilantro chopped• 2 Tbsp coconut oil• Sea salt to taste

Day 3

VEGETABLE BROTH





GREEK SALAD

Ingredients: • 2 cups red or green-‐leafed lettuce, chopped• 3 ounces grilled chicken or lamb, chopped• 1/2 cup chopped cucumber• 1 Tbsp diced red onion• 1 tsp fresh basil leaves

PASTURED TRI-‐TIP AND COLLARD GREENS

• 1 pound Tri-‐Tip steak• 1 bunch of collard greens, rolled then cut thin• 2 Tbsp coconut oil• Sea salt to taste

Day 4

COCONUT PEACH SMOOTHIE

• 1 12 oz. of coconut milk• 1 ripe mango• blend



VEGETABLE BROTH


LAMB CHOPS

on a bed of kale chips and arugula salad

INGREDIENTS:

• 1 pound lamb chops• 2 Tbsp minced fresh majoram• 2 teaspoons sea salt• 4 Tbsp coconut oil, divided• 5 pieces of Kale




GREEN SMOOTHIE




GRILL PAN PORK CHOPS

WITH STEAMED YAMS

• 2 Pork Chops• 2 small yams• 5 sprigs of fresh cilantro• 2 Tbsp red palm oil• Sea salt to taste

Day 6

VEGETABLE BROTH


CROCK POT CHICKEN



• 1 asian pear• 5 cups of water

Day 7

GREEN SMOOTHIE



GINGER COCO WASABI SALMON STEAK

• 1 pound salmon• ½ tsp. wasabi paste• 2 coconut or red palm oil• ½ tsp coconut aminos• Sea salt to taste

ARUGULA ASPARAGUS AND CHICKEN SALAD

Ingredients: • 2 cups arugula• 3 ounces grilled chicken, chopped• 5-‐6 stalks of asparagus, cut into 1” lengths

VEGETABLE BROTH


GREEN SMOOTHIE


• 1/2 a bunch Dino kale or Swiss chard, cut out stalks• 1/2 inch ginger


Day 8

CROCK POT CHICKEN



• 2 large zucchinis, julienned• ½ pound ground beef• 1/2 bunch chopped fresh basil• Sea salt to taste• Tbsp red palm or coconut o

Day 9

PAN SEARED YELLOWTAIL

• 1 pound yellow tail• 2 Tbsp olive or red palm oil• 2 Tbsp coconut aminos• 1 Tbsp minced ginger• Sea salt to taste

VEGETABLE BROTH




• 2 large zucchinis, julienned• ½ pound ground beef• 1/2 bunch chopped fresh basil• Sea salt to taste• Tbsp red palm or coconut oil

VEGETABLE BROTH



2 chicken breasts • 3 medium yellow summer squash, sliced thinly• 1/2 bunch of basil• 4 Tbsp coconut oil• Sea salt to taste• 1 head romaine, chopped

Day 10



About

Anne Angelone, Licensed Acupuncturist

Bachelor of Science, Cornell University

Master of Science, American College of Traditional Chinese Medicine

Associations

The Paleo Mom Consulting

Primal Docs

The Paleo Physicians Network

Dr. O’Bryan Certified Gluten Practitioner

✦ Background ✦

My own experience with Ankylosing Spondylitis (AS) led me to study the underlying mechanisms of disease expression. While learning how to treat AS, which is correlated to the gene type called HLA B-27, I learned how to identify and remove specific triggers and how to heal my leaky gut. Over the course of my exploration, I learned how it's possible to turn off inflammatory gene expression with nutrition, supplements, Qi, acupuncture, exercise, diet, and meditation. I’m grateful to be able to share what I have learned through experience and years of research, training, and investigation.

My path led me to acupuncture school. I also had the opportunity to study the emerging system of Functional Medicine (developed by Dr. Jeffrey Bland), which taught me how to investigate the underlying causes of disease.


Halting AS was a top priority for me, so I have searched high and low for the best, most efficient way to detect the underlying causes of my own autoimmune reactions. I first went gluten-, dairy-, and nightshade-free, and then I went to work on healing my leaky gut, clearing hidden infections, balancing hormones, getting adequate nutrition, and replenishing glutathione.

Over time, and after much additional research, I discovered that a no-starch diet was more appropriate for treating AS, so I was drawn to and inspired by the concepts and science in the field of Paleo Nutrition (with its no-grain, no-legume template). I also learned from the astute teachings about autoimmunity by Dr. Loren Cordain and Robb Wolf, which went further to suggest the elimination of eggs, nuts, seeds, potatoes, eggplants, peppers, and tomatoes. This is a similar template to what Dr. Datis Kharrazian, a leading Functional Medicine practitioner, recommends in his leaky gut repair program. I used this dietary template while following Dr. Kharrazian’s Repairvite program and started to improve dramatically.

Soon afterwards, I saw researcher Sarah Ballantyne, Ph.D. report that nightshade- and seed-based spices were also potential leaky gut irritants. When I removed these spices from my diet, I learned how to further control my inflammation. I then collaborated with Dr. Ballantyne to compile an advanced autoimmune protocol list of foods to include/avoid based on evidence in the scientific literature. We indicated whether or not a particular food is immunogenic, allergenic, hard to digest, likely to feed gut bacterial overgrowths, and likely to contribute to leaky gut, dysbiosis, and/or blood sugar imbalances.


This work is important because as of the writing of this book there has been no standardized knowledge base of the herbs, foods, and compounds that are stimulating the imbalanced immune systems of those with autoimmune disease. We also included foods that are potentially problematic (i.e., foods that should be considered as possible triggers if patients are not improving). These foods include FODMAPs and high-histamine, high-salicylate, and high-oxalate foods.

My goal has always been to prevent the decades of suffering that go along with inflammation and untamed autoimmune reactions. I have dedicated my career as an acupuncturist and Functional Medicine practitioner to understanding and teaching about autoimmune triggers and natural medicine solutions for autoimmune disease.

Please help me spread the word about the simple yet profound equation for halting autoimmune reactions—it’s all about removing triggers, resolving intestinal permeability (leaky gut), and silencing inflammatory gene expression. By sharing this important information, we can treat the underlying causes of the chronic symptoms experienced by those suffering from autoimmune disease.

Visit my website (www.paleobreakthrough.com) for more information or to find out how to contact me.

Many thanks to the leaders who have inspired me in the fields of Traditional Chinese Medicine, Functional Medicine and Paleo Nutrition: Sarah Ballantyne, Ph.D., Eric Gordon, MD, Kevin Doherty, MS, L.Ac., Dr. Tom O’Bryan, Dr. Terry Wahls, Dr. Deanna Minich, Dr. Jeffrey Bland, Dr. Datis Kharrazian, Dr. Alex Vasquez, Dr. Mark Hyman, Dr. Alison Siebecker, Chris Kresser, MS, L.Ac., Diane Sanfilippo, BS, NC, Robb Wolf, Nora Gegaudas, Dr. Loren Cordain, Mat Lalonde, Ph.D., Dr. Alessio Fasano, Elaine Gottschall, Natasha Campbell McBride, Stephen Wright, and Jordan Reasoner.

www.paleobreakthrough.com

ADDITIONAL RESOURCES:

THE AUTOIMMUNE PALEO BREAKTHROUGH BY ANNE ANGELONE

The Paleo Approach By Sarah Ballantyne

www.thepaleomom.com


www.thepaleomom.com

http://www.amazon.com/gp/product/1936608391/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1936608391&linkCode=as2&tag=expaqi00-20&linkId=2RP4AYTSD5VVHHVH

http://anneangelone.com/e-books/

The Paleo Approach Cookbook By Sarah Ballantyne

www.thepaleomom.com

The Autoimmune Paleo Cookbook By Mickey Trescott

Personal chef and blogger at Autoimmune-Paleo.com


www.thepaleomom.com

http://amzn.to/1oICe98

http://autoimmune-paleo.com/cookbook/

http://autoimmune-paleo.com/

SCD Lifestyle book By Steve Wright and Jordan Reasoner

from SCDlifestyle.com

Why Do I have Thyroid Symptoms When My Blood Tests Are Normal? By Dr. Datis Kharrazian

Practical Paleo By Diane Sanfilippo


www.SCDlifestyle.com

http://scdlifestylebook.com/

http://www.amazon.com/gp/product/0985690402/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0985690402&linkCode=as2&tag=expaqi00-20&linkId=W73F2FFB5D4QY7CH

http://www.amazon.com/gp/product/1936608758/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1936608758&linkCode=as2&tag=expaqi00-20&linkId=FLPTBOB5PKDB4NYV

Why Isn't My Brain Working? By Dr. Datis Kharrazian

The Personal Paleo Code By Chris Kresser


http://www.amazon.com/gp/product/0985690437/ref=as_li_tf_il?ie=UTF8&camp=1789&creative=9325&creativeASIN=0985690437&linkCode=as2&tag=expaqi00-20

http://www.amazon.com/gp/product/031632289X/ref=as_li_tf_il?ie=UTF8&camp=1789&creative=9325&creativeASIN=031632289X&linkCode=as2&tag=expaqi00-20


The FODMAP Free Paleo BreakthroughBy Anne Angelone

Reintroducing Foods on The Paleo Autoimmune ProtocolBy Eileen Laird

http://anneangelone.com/e-books/

http://www.phoenixhelix.com/2014/04/27/introducing-my-e-book/

thehistaminefreepaleobreakthroughhistamine intolerance may tip you off to sibo and/or dysbiotic...

Documents