I wrote a cookbook that is good for people who are highly sensitive and those with autoimmune disease; there is often a crossover between these two categories. The information in the Quick and Easy Autoimmune Paleo Cookbook; Anti-inflammatory Recipes with 7 Ingredients or Less are good for empaths, HSPs, and those with autoimmunity because the truth is…being sensitive is at the root of all of them.
I call the food plan in this book the Freedom Framework Food Plan. Here is a synopsis of nutritional tips and tricks to help the highly sensitive body, mind, heart and spirit function well in a world that is loaded with toxicity of all kinds…from physical to emotional, mental and spiritual:
The Basic Guidelines for the Freedom Framework Food Plan
- Eat 9-12 cups of fresh, organic, seasonal vegetables in a rainbow of colors
- Decrease or eliminate grains and replace with plant sources of carbohydrates
- Replace unhealthy fats with healthy ones
- Only eat humanely raised meats and eggs
- Eliminate sugar, gluten, dairy, soy, GMO substances, stimulants, and chemicals
- Eat for your body type (Ayurveda and genetic)
- If you need to lose weight, eat only in an 8-hour period
- Use food as medicine as determined by laboratory testing and dosha balance
- Eat in a stress-free environment
- Make sure your relationship with your food and your body is a healthy one
The Freedom Framework Food Plan can be described as an anti-inflammatory, low-glycemic index, gluten-free, grain-free, dairy free, soy free, complex carbohydrate, high quality fat, whole foods way of eating and nourishing your body. The plan focuses on supporting cellular health through the use of therapeutic and medicinal foods that improve immune function, hormone balance, and energy production through the support of your mitochondria. Mitochondria are the little engines in every cell that make energy by transforming the nutrients and oxygen from your food into life force for you. Unhealthy food choices can lead to mitochondrial death, and subsequently premature aging of your brain, heart, nervous system, immune system, and organs. Healthy mitochondria make for a reduction of risk for neurological diseases, autoimmunity, and cancer. The Freedom Framework Food Plan’s focus is to teach you to eat the right quantity and quality of fats, proteins, and carbohydrates so you can burn fat, grow muscle, and maintain a healthy hormone balance and immune system function.
Why Follow the Freedom Framework Food Plan?
Cellular and mitochondrial damage are accelerated with the standard American diet (SAD). The typical packaged foods that are loaded with chemical preservatives, food dyes, sugar, sugar substitutes, genetically modified substances, gluten, and followed up with cruel animal practices cause inflammation, degenerative neurological diseases such as Parkinson’s disease, Alzheimer’s disease, multiple sclerosis (MS), amyotrophic lateral sclerosis (ALS) and other and autoimmune diseases like diabetes, rheumatoid arthritis, lupus, Raynaud’s syndrome, psoriasis, eczema, rosacea, Hashimoto’s thyroiditis, Grave’s disease, osteoporosis, Crohn’s disease, ulcerative colitis, and many more.
This food plan was developed over a period of 30 years of medical practice and countless hours of education and certifications in functional medicine, nutrition, and Ayurvedic medicine. This is the plan I teach at the Academy for Integrative Medicine to my integrative medicine health coach students. This is the plan I give to my patients. This plan is the one I used to reverse my own autoimmune disease and breast cancer without medications or surgery. This plan works. It’s easy to follow and requires minimal time in the kitchen. All you need is willingness. Willingness to care for and nourish yourself. Willingness to try something new. Willingness to give up the need for an expected outcome. Willingness to understand all of it, including disease, is being done for you and not to you. Willingness to see the perfection in the imperfection. For the whole plan, here’s the book: Quick and Easy Autoimmune Paleo Cookbook; Anti-inflammatory Recipes with 7 Ingredients or Less.
Healthy Snack Ideas for Summer Activities and Fun
I am often asked about healthy snack options for hiking, biking, and summer activities. Like all recipes, these energy bits can be altered to fit your own unique nutritional needs. They are great for HSPs and those with autoimmune illnesses because they have 7 ingredients or less, they are easy to make, they have protein and healthy fats, and are grounding to the nervous system. You can trade any of the ingredients out and swap them for something else. You can remove the Lilly’s chocolate chips if you don’t want chocolate. They are easy to make…just mix the ingredients and roll them into balls. You can freeze them or store them in the fridge. You can grab a few and go out the door with your dogs, back pack and water bottle like I do…enjoy!
Mint tahini bites:
1/2 cup raw tahini
2 tbsp sesame seeds
2 tbsp chia seeds
8 drops mint extract
2 tbsp coconut nectar or a few drops of liquid monk fruit
1/4 c Lilly’s chocolate chips
Almond joy bites:
1/2 cup almond butter
1/4 tbsp coconut flakes
2 tbsp chia seeds
1 tsp vanilla
2 tbsp coconut nectar or a few drops of liquid monk fruit
1/4 c Lilly’s chocolate chips
Roll in coconut flakes
Sun butter chocolate bites
1/2 cup sun butter
2 tbsp sesame seeds
2 tbsp chia seed
1 tsp vanilla
2 tbsp coconut nectar or a few drops of liquid monk fruit
1/4 c Lilly’s chocolate chips
Roll in sesame seeds
Drizzle with melted Lilly’s chocolate chips if desired
Chocolate bites
1/2 cup almond butter
2 tbsp cocoa
2 tbsp chia seeds
1 tsp vanilla
2 tbsp coconut nectar or a few drops of liquid monk fruit
1/4 c Lilly’s chocolate chips
Roll in Lilly’s chocolate chips if desired