Gluten Sugar Dairy Free
Presents
Foods To Heal Arthritis
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
My Gift To You
Whether you are gluten, sugar and/or dairy free by choice, allergies or was told to eliminate one or all from you diet, it can be
overwhelming.
This book is my gift to you to help you.
On my journey of eliminating all three from my diet I began to
embrace lots of flavor, balanced meals and began to try many
new spices and vegetables.
I always challenge my clients to choose one new item when they
do the weekly grocery shopping. Whether it is a new spice, herb
or vegetable, pick it and bring it home. Then use it. We have
many recipes on my site that help you try new things or email
me and I will suggest ways to cook or use that product.
I am constantly adding new classes, bringing expert speakers,
doctors and more into the GSDF LifeStyle community. If there
is a topic that you would like to learn more about or something
that you would like to learn, please email us at
[email protected] and let us know!
Wednesday with the new recipes, expert articles, guest bloggers
and more.
I also have created a Kitchen Table Community where I teach
live stream cooking classes, bring in other chefs to teach, a private chat area and so much more.
I did this because when I started my own personal GSDF journey, I felt alone, unsure, upset and frustrated by the changes in
my diet. I wanted to create a community where we could have
live calls where I answer any of your gsdf questions, create connection and give you meal ideas!
To find out more about this community go here:
http:jointhekitchentable.com
From My Kitchen Table to Yours,
Michelle and The GSDF Team
I have spent the last years re-writing my cookbooks so that they
are gluten sugar and dairy free. As I re-write the recipes, I put
them up on my website and I send out a newsletter every
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
1
Arthritis
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
Arthritis
Arthritis is mainly a mechanical problem. Arthritis is not
from age.
Osteoarthritis-is either when a joint is out of place and it
starts to wear out or there are not healthy nutrients and
the joints start to wear out.
Rheumatoid arthritis is where the body is actually attacking itself. Autoimmune disease. The most commonly, rapidly growing disease around.
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
3
Foods That Can Reverse Arthritis
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
Turmeric
Used in cooking to make curry, turmeric is a yellow powder made from the related flowering plant. Unlike other
types of herbs, NCCAM has found that turmeric may
work best in fighting joint pain when it is taken orally.
Lab studies on rats have also found that this herb may
slow the progression of rheumatoid arthritis. While relief
may have been seen in animals, few human studies have
been conducted with turmeric.
Other Health Benefits of Turmeric Are:
• Natural Analgesic
• Natural anti-inflammatory
• Helps coughs
• Lowers Cholesterol
• Helps Prevent Cancer
• Slows progress of MS
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
5
Turmeric Rice
Serves: 4
Prep Time: 5
Cook Time: 50
Ingredients
2 cups chicken stock
1 cup brown rice
1 Tbsp turmeric
1 Tbsp garlic infused olive oil or olive oil Instructions
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
1.
Add the turmeric, brown rice and stock to a
small soup pan and bring up to boil.
2.
Then cover and turn heat to low and cook for
50 minutes.
3.
When the 50 minutes are done open the lid
and add the olive oil tossing rice quickly with
fork and cover for 10 minutes.
4.
Delicious rice.
6
Pineapples
Pineapples contain antioxidants, fights oﬀ free radicals,
prevents cell damage. Antioxidants help prevent chronic
diseases such as high blood pressure, heart disease and
certain cancers
Other health benefits of pineapples are:
• Contains manganese which helps strengthen bones and
connective tissue.
• Pineapple has anti-inflammatory properties which help
reduce pain and swelling in the body, especially arthritic joints.
• Reduces and prevents high blood pressure.
• Get rid of nausea in pregnant women, people that suffer from motion sickness and as a result of chemo therapy.
• The antioxidants in pineapple helps fight an eliminate
free radicals in the body.
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
7
Dairy Free Pineapple Ice Cream
Serves: 2
Prep times: 5 minutes
Ingredients:
2 cups frozen pineapple chunks
1 cup coconut milk
1 Tbsp maple syrup
Instructions:
1.
Combine all ingredients in blender or food
processor
2.
Blend until smooth
3.
Pour into freeze proof bowl or container and
place in freezer until firm.
4.
Eat and enjoy
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
8
Sweet Potatoes
Sweet potatoes are packed with nutrition. Eating them is
great for your heart your skin and your immune system.
Not only that but it is great for diabetics, since it does
not cause a drastic spike in the blood sugar like other carbohydrates.
Other health benefits of sweet potatoes are:
• Full of vitamin B6 which helps prevent degenerative diseases.
• Rich in vitamin C which helps boost immune system
and enables the body to fight oﬀ illnesses.
• Full of vitamin D which helps regulate mood, energy levels, builds healthy bones, heart, nerves and skin.
• Full of magnesium which helps reduce stress and help in
relaxing the body.
• Rich in beta carotene which helps to boost the immune
system and eye health.
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
9
Sweet Potato and Turnip Prep time: 15 minutes
Cook time: 15 minutes
Serves: 4
Ingredients:
3 sweet potatoes
1 turnip
½ cup chicken or vegetable stock
½ tea salt
black pepper
Instructions:
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
1.
Peel the sweet potatoes and turnip.
2.
3.
4.
Dice into large pieces and place in a pan
filled with cold water.
Heat the pan over medium high heat. Cook
until fork tender about 10 minutes.
Drain potatoes and turnip, put into blender
with the stock, salt and pepper and puree.
10
Ginger
You may have ginger in your spice cabinet for cooking,
but this herb is also a staple in many alternative medicine
cabinets. The same compounds that give ginger its strong
flavor are also the same ones that have anti-inflammatory
properties. The NCCAM says that early studies in reducing joint swelling with ginger in RA are promising. However, limited human trials have yet to prove the eﬀectiveness of this treatment.
Other Health Benefits of Ginger:
• Treats Ovarian Cancer
• Anti-inflammatory properties
• Nausea Relief
• Heartburn Relief
• Migraine Relief
• Cold and Flu Prevention.
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
11
Ginger Tea
prep: 10
cook: 10
serves: 2
Ingredients:
6 thin slices raw ginger peeled
2 cups water
juice from 1/2 lime
1-2 tbsp honey
Instructions:
1. In a medium sauce pan add the ginger and the water and allow to boil
softly for 10 minutes.
2. Remove from heat and add lime and
honey.
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
12
Walnuts
A lot of Americans do not consume enough healthy nuts,
only 5.5%, yet nuts are packed full of nutrients. Walnuts
are especially rich in phenolic acids, tannins, and flavonoids. Full of healthy Omega 3‘s. Note: most of the nutrients are in the flakey skin around the nut.
• Cancer fighting properties, especially prostate cancer.
• Heart health. Helps prevent heart disease.
• Diabetes. Helps prevent diabetes and helps regulate
blood sugar in diabetics
• Weight control. Helps you reduce your weight and by
eating a serving of walnuts you feel fuller longer.
• Mens health. Helps boost fertility in men.
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
13
Homemade Granola
Makes: 6 servings Prep time: 10 minutes Cook time: 1 hour
3 cups gluten-free oats 1 cup chopped walnuts 1-cup cashews 1 cup shredded coconut 1-cup raw pumpkin seeds 3/4teaspoon salt 1/4 cup coconut oil, melted to a liquid
(or substitute extra virgin olive oil) 1/4
cup plus 2 tablespoons honey or maple syrup 1⁄4 cup coconut sugar 1 teaspoon vanilla extract 1-teaspoon cinnamon
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
14
12. Store in airtight container for up to 2 weeks.
Instructions:
1.
Heat oven to 300 degrees F
2. Heats in small sauce pan the honey (or syrup), coconut sugar, salt, cinnamon and vanilla
3.
together.
4. In a large bowl add the oats.
5.
Add the liquid mixture in the saucepan to the oats
and using your hands mix well.
6.
7. Spread on cooking sheet in a layer
8. Bake for 15-and stir. Cooking until light golden brown
another 10-15 minutes.
9. Let cool, it hardens as it cools.
10. In a bowl add the nuts, coconut flakes and the seeds
11. Mix well. Add the nut mixture to the oat mixture and mix with
your fingertips, gently.
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
15
A Little More of My Why...
In the beginning this journey for me was lonely and it felt isolated. I was frustrated, hungry and angry that I could not eat what I had become use to.
Along the way, I began to recreate my menus and enjoy food again, I met more and more people with food allergies or who needed to become GSD Free for other health reasons.
I began to attract more and more like minded friends and a new community began to grow naturally.
And what I realized is, as I started developing this website and community, many of the women who decided to join and become part of
this life transforming foodie community, did so NOT just because they wanted to lose weight more naturally... No, not at all!
Many of the women who joined this community did so because they had many various health reasons that had them eliminating gluten,
sugar or dairy out of their lives and they were looking for simple solutions to improve the quality of their lives.
And then we have women who decide to join the Kitchen Table Community because they want to eat and live healthier, to enjoy an overall better quality of life.
You see, because I have a real passion for helping people and I want to make sure that virtually anyone who has a strong desire to become
part of our community, can do so...
Find out more here: http://jointhekitchentable.com
©1995-2015 Gluten Sugar Dairy Free LifeStyle. All Rights Reserved.
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