The Candida Free Cookbook and Action Plan , livre ebook

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Front cover photograph: Nadine Greeff.
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ISBN: Print 978-1-62315-655-8 | eBook 978-1-62315-656-5
To my kindred sweet tooth spirits: You can step away from that bag of chocolate chips and still love life.
CONTENTS
Introduction
Part One: Candida and the Diet Connection
1 Candida, an Introduction
Understanding Candida
Common Causes of Candida
Symptoms of Candida
Medical Treatments for Candida
2 Candida and Food
The Fight for Good Bacteria
Probiotic Power
Candida-Free Diet Dos and Don ts
Kitchen Essentials
Frequently Asked Questions
3 Action Plan
Three Phases to Repair, Rebuild, and Revitalize
Phase 1: Repair
Phase 2: Rebuild
Phase 3: Revitalize
Life After the Action Plan
Part Two: Recipes
4 Breakfast and Smoothies
5 Snacks and Sides
6 Soups, Salads, and Sandwiches
7 Meatless Entr es
8 Fish and Seafood Entr es
9 Meat and Poultry Entr es
10 Desserts
11 Fermented Foods
Appendix A: Dirty Dozen and Clean Fifteen
Appendix B: Measurement Conversions
Resources
References
INTRODUCTION
I was diagnosed with an inflammatory bowel disease at 18 years old. And throughout my young adulthood, I thought I knew everything there was to know about how my condition affected my body-from the Western medical perspective, anyway.
At 26, after years of scoffing at natural health treatments, I found myself in the office of a naturopathic doctor. I was bloated all the time, felt sick every time I ate, could barely focus, was too tired to exercise, and had constant diarrhea-even in the middle of the night. My gastroenterologist had essentially told me there was nothing he could do for me, so I needed to explore other options.
Being the know-it-all I was, as I sat across from the naturopath, I assumed she would confirm what I already recognized-that Crohn s disease was the root of my problems-and then she would lay out an alternative plan to address it. So imagine my surprise when she told me she suspected my current situation was caused by candida, a freeloading fungus that can invade the body and produce a multitude of health issues. I had never heard of candida and was somewhat doubtful, but I was willing to try her protocol of antifungals, homeopathics, and a strict candida-free diet.
In hindsight, I realize her assessment was perfectly logical. Yes, I had a digestive disorder that compromised my immune system and disrupted my gut flora-two prime factors that can create a ripe environment for candida to thrive. I was also addicted to sugary foods (I even compulsively ate cookies or ice cream for breakfast, even though I didn t really want them-it was like someone else was controlling that ice cream scoop). I was on the birth control pill. I had recently taken multiple rounds of antibiotics. I ate junk-we re talking food from boxes and cans and bottles. When all these factors combined with my existing health condition, it s no wonder candida threw a party in my gut.
I didn t know it at the time, but that visit and candida diagnosis would set me on the path to better health, culinary prowess, and even a new career. The candida-free diet was very strict: no sugar, no yeast, no alcohol, no wheat, no processed foods, no chocolate, no fruit, and more, which was especially challenging for me because I didn t know how to cook! I had to toss out everything I thought I knew-along with basically everything in my refrigerator and pantry-and start afresh.
Many years later, I left my career in communications to study holistic nutrition. I had learned firsthand about the powerful impact foods have on our health, and I wanted to share that knowledge with others and help them get better, too.
Now I specialize in digestive health and allergy-friendly diets, focusing on menu planning and recipe development in order to give people like you the power to facilitate your own wellness.
A candida-free diet and a step-by-step action plan offer the structure and tools you need to oust candida from your system, improve your digestion, support the liver, and nourish the friendly bacteria in your gut. The heart of this book, and what I d like you to focus your effort and attention on, is Phase 1: Repair. It s the candida detox and-I m not going to lie-it s the toughest part of the diet. Candida does not leave willingly or politely. It yells and clings to the door frame.
There is a solution, and it can be found on your plate. In this book, you ll discover a number of tools to aid you on your journey to a candida-free life: information about common candida causes and symptoms, what foods to eat and avoid, how to incorporate probiotics, meal plans for every phase of the diet, and 101 delicious recipes to support you on your journey. (The last part is my favorite!)
With these tools in hand, you ll be well on your way to fighting the symptoms that plague you and setting yourself on the path to better health-without candida along for the ride.

Part One
CANDIDA AND THE DIET CONNECTION
Before we get into the nitty-gritty of what to eat and what to avoid on a candida-free protocol, we need to discuss the connection between candida, our diet, and our lifestyle practices. You ve heard the expression, You are what you eat -and in this section, you ll learn what candida loves to eat, too!

1 Candida, an Introduction
If you ve heard of candida, it s likely you ve learned to associate it with yeast infections in women. But contrary to popular belief, candida is a condition that can affect men, women, and children and can cause a variety of symptoms throughout multiple body systems. In fact, candida is linked to such a wide number of issues that it s often referred to as candida-related complex (CRC). In this chapter, we ll review what candida is, along with its symptoms, causes, and medical treatments.

Understanding Candida
Our bodies contain a multitude of bacteria. It might make you squeamish to learn that bacteria outnumber human cells 10 to 1 (and we ll leave the philosophical discussion of what that means for another day). In the digestive tract, there are hundreds of different species of bacteria that live with one another-sometimes everyone gets along and sometimes they don t.
One type of microorganism living in our bodies is a yeast-like fungus called Candida albicans , or candida, and it s found in our mouth, digestive tract, urinary tract, and on our skin. In normal amounts, candida lives harmoniously with other bacteria in the gut and is controlled by healthy digestive flora. But when the good microbes decrease or are destroyed, candida can go wild and take over, like dandelions you can t get rid of or ivy that threatens to overwhelm your flower beds.
When candida g