Snowy Day Shepherd's Pie

Today the snow is falling and so it is a perfect day to stay home and make a great home cooked meal.
If you have food allergies, sometimes making meals can be challenging.

I know when I first found out about my food allergies I wanted to be able to eat all the comforting dishes that my Mum always made, but sometimes that was just not possible.

It is amazing how some meals just bring back the feeling of home and love. Shepherd's Pie is one of those meals for me.

Mostly my Mother made Shepherd's Pie out of leftover roast beef. She had a big ol stainless steel grinder that she would attach to the kitchen counter and grind out the leftover beef and then make Shepherd's Pie with leftover gravy, peas and mashed potatoes.
She would make her gravy with flour and her mashed potatoes with milk.

I make my Shepherd's pie a little differently, and it is just as tasty. But you be the judge!

Originally Shepherd's Pie was made with leftover pieces of lamb and today that is what I used. Well I lie a little, I used ground lamb that I bought at my local butcher.

In a big frying pan brown your lamb in a little olive oil. Add in chopped onions, thyme, oregano and rosemary. Near the end of cooking I mix in a jar about 2 tablespoons of arrowroot powder and some soup stock ( I like to use Pacific Brand low sodium Vegetable Stock). I mix this up to get rid of the lumps and pour it into the lamb mixture to make a nice gravy. In another pot I cut up 3 large sweet potatoes and 2 medium white potatoes. Boil until soft and mash with a little of the potato water ( there is not need for milk in mashed potatoes). Then in another pot I boil some frozen peas. Once everything is ready I take a square glass dish and put the cooked lamb on the bottom, then the peas, topped with the mashed sweet and white potatoes. Pop in 350F oven for about 15 minutes and serve with steamed vegetables or a salad.

Let me know what your favourite comfort food is and how you have adapted it within the confines of your food allergies.

Websites and Food Blogs Galore

I am amazed at how many websites and blogs there are that deal with food, food preparation, allergies and especially gluten free cooking.

 I think gluten-free has taken on a whole life of its own and from what I have read, is now a million dollar industry. As I read the “ Wheat Belly” by Dr. William Davis I am becoming aware that we have done this to ourselves. Changing the structure of our wheat over 50 years ago so that it would bring in a higher yield, be resistant to bugs and feed the world we have created a wheat that humans can no longer digest. Hence, Celiac disease, gluten intolerance, IBS, and a multitude of other intestinal disorders.

Many of us are aware of the havoc that gluten wreaks on our systems as we get the full body symptoms after we digest wheat, but many others have no symptoms and are unaware of this silent and potentially deadly food we are consuming.

Cutting wheat out of your diet can seem overwhelming, but with so many websites and dedicated bloggers you will be amazed at how easy it can be.

Here are some of my favourite website/blog sites, check them out for lots of great info and tasty gluten free recipes.

Check them out

The Daily Dietribe- http://www.thedailydietribe.com/

The Stuffed Pepper- http://www.stuffed-pepper.com/

The Balanced Platter- http://balancedplatter.com/

Brittany Angell- https://www.facebook.com/pages/Real-Sustenance-Gluten-and-Dairy-Free-Recipes/149273335092266?ref=ts

The Gluten Free Homemaker- http://glutenfreehomemaker.com/

Gluten Free Find- http://www.glutenfreefind.com/

Gluten Free Frenzy- http://www.glutenfreefrenzy.com/

Daily Bites- http://www.dailybitesblog.com/

Nourished and Nurtured- http://nourishedandnurtured.blogspot.com/

Cook it Allergy Free- http://cookitallergyfree.com/

I will be writing a book review of The Wheat Belly in my next blog, stay tuned...

Food is Life

Food is Life

I recently watched a documentary called “Fresh” which was so inspirational to me that I had to blog about it and share some of the information.

For me this is a film that every human being on the planet must watch, so that we can one by one start to make a difference in our food industry.

We have gotten to a point in our food industry that cheaper is not better. Nature is screaming to us enough, but we are not listening. We hear on the news about outbreaks of e-coli, avian bird flu and mad cow disease, but we sit back and do nothing and continue to buy food that is grown with pesticides, herbicides and antibiotics. Is anyone listening? It’s not working.

We need to heed ecology. If we look at nature as our template then what we are doing is only going to fail and send us to the bottom of the pile, which I think is where we are. We need to respect the design of nature and practice sustainable farming, it’s the only way.

It seems that it’s all about money and how much big companies can make off of farmers, but guess what, we are getting more and more diseases in our animals and the antibiotics are not working as there are now strains that cannot be stopped with antibiotics.

We now have the science that shows that medium sized organic farms are much more profitable than big industrialized farms.

How much money would farmers save if they didn’t have to pay for antibiotics, vet bills, herbicides and pesticides? What if they let the animals out and let them graze which is what animals do best. If we look to our past and how animals lived they roamed free, they were always moving. Let us treat herbivores like herbivores and not feed dead beef to beef and chickens. Chickens have beaks and claws for a reason so why does industry cut them off? Is it because they keep hundreds of thousands of chickens in dark airless barns, on top of each other feeding on grains and dead beef filled with herbicides and antibiotics?

Cows are not meant to eat dead cows or grains, they are meant to graze and eat grass. Chickens are meant to graze behind the cattle pecking at their poop and removing bugs and digesting the rest, only to poop back into the ground to fertilize the grass so that the next rotation of cows can graze. Nature is a circle of life and we have interrupted this circle and bread disease instead.

If we want to feed the world don’t use industrialized agriculture. Take away all the pesticides, herbicides, expensive machinery and make farming sustainable.

Seventy percent of the grain that is grown in North America is grown for animal feed, not human consumption. Let’s farm grass instead of grains. If we take care of the grass it will take care of our animals and in turn take care of all of us by feeding us healthy animals who are rich in omega 3’s and vitamins, not riddled with disease. No wonder cancer is rampant in our society and our soils so depleted.

If we practiced sustainable farming all the negatives in agriculture would come to a screeching halt. Let us use technology and innovation with our wisdom to create a healthy world that will feed everyone.

Industrialized agriculture has made our food cheaper but at what cost? We’ve diminished our food nutritionally. The more you process food the less nutritious it is. Cheap food is an illusion people, there is no such thing. The real cost of the food is somewhere, be it environmental, health or other costs to us.

We are subsidizing the wrong foods like corn syrup and wheat. What about produce? Why is it that poor people can feed their family with Kraft Dinner but not healthy produce? This is so wrong.

Can we change the food system so that all food is affordable to all? Recreating food that is natural is empowering.

Make the decision to buy only healthy, sustainable food from organic farmers and stop this ticking time bomb on our plates.

To watch this inspirational documentary visit http://articles.mercola.com/sites/articles/archive/2012/02/26/fresh-video-documentary.aspx?e_cid=20120226_SNL_Art_1

Is there a difference between a Food Allergy and a Food Intolerance?

Is there a difference between a Food Allergy and a Food Intolerance?

I get asked this question quite a lot actually and it is a great question.

The answer can be quite easy or quite involved; basically yes there is a big difference between the two.

Allergy refers to a response of the immune system. It involves immunological processes similar to (but not exactly the same as) those that fight and reject an agent that can cause diseases, such as a pathogenic (disease-causing) micro- organism.

Hypersensitivity is the term scientists use to describe the immunological process that results in allergy. The terms allergic reaction and hypersensitivity reaction are often used interchangeably.

Food Intolerance refers to a reaction that does not involve the immune system. It is caused by a problem in the way the body processes the food or food additive. The term food intolerance is not interchangeable with either food allergy or hypersensitivity.

Food sensitivity is a rather non- specific term that refers to a person’s reacting adversely to a food or component of the food when it is not clear whether the reaction is due to allergy or intolerance.

The term food sensitivity is therefore interchangeable with either food allergy or food intolerance, but it does not give any indication of the reason for a person’s symptoms.

Food sensitivities can affect any organ system in the body. Fatigue, anxiety, depression, insomnia, obesity, ear infections, post nasal drip, irritable bowel syndrome, diarrhea, Chrohn’s disease, high blood pressure, eczema, hives, muscle aches, headaches, migraines and asthma are some of the symptoms due to food allergy.

Allergy Types

Our immune system can produce symptoms simply as a result of our ingesting food; this is known as a food allergy. Food allergies are classified into four types:

1-      Anaphylactic

2-      Cytotoxic

3-      Antigen-antibody complexes

4-      Delayed hypersensitivity

There are two types of allergic reaction: fixed and cyclic. Fixed reactions are IgE mediated and are easily recognized. If you eat a particular food and immediately get sick or break out, you know what food is triggering the reaction, especially if it happens every time you eat that specific food. Cyclic or delayed food allergy is hard to detect. Sometimes the reaction can be delayed and symptoms appear hours or days later. It is estimated that only five percent of food allergy is immediate and ninety-five percent is delayed.

Type I Reactions

Anaphylaxis is usually IgE mediated. In this instance, the body manufactures an antibody when a foreign substance ( an antigen) gains access to the intestines, lung or skin.

An anaphylactic reaction is fixed and can vary from mild to fatal, but usually appears within minutes of ingestion of the food. It can affect respiratory tract ( bronchial obstruction, wheezing), the gastrointestinal tract ( nausea, vomiting, bloating, or diarrhea), the cardiovascular system ( hypotension and shock), and the skin ( hives). Sensitivity to the food usually persists for more than two years, even after the food is removed from the diet; therefore, the only treatment for this is elimination of the offending food.

Type II and Type III Reactions

Cytotoxic reactions (type II) involve IgE or IgM mediated responses and are cyclic in nature. IgG and IgM are antibodies that are made to defend our immune system. Unlike a fixed food allergy, a cyclic allergy is exposure dependent. Therefore, the more frequently a sensitive food is ingested, the greater the IgG reaction, which leads to increased sensitivity. Treatment for this type of allergy is to eliminate the food for six months, then reintroduce it to the diet, but not eat it every day. The reason for eliminating the food for six months is so the IgG falls to a low level. When the food is reintroduced, there will be a slight elevation of IgG, but limited exposure will keep the IgG low, therefore not producing allergic symptoms. Doctors suggest a rotation diet in which the suspected food is eaten only every four days. Infrequent exposure to this food ensures that IgG reactions will not become elevated and reactive symptoms high. Type III reactions are when antigen-antibody complexes are formed in the blood. Symptoms are not always immediate and can be delayed, therefore not always relating to food ingestion. Like type I, they are difficult to diagnose.

Type IV Reactions

These are cell mediated immune reactions, which are triggered by the interaction between actively sensitized lymphocytes and specific antigens. These types of cyclic reactions can be the most difficult  to diagnose, as the T-cell effect develops twenty-four to seventy-two hours after the ingestion of the antigen, so it is difficult to say which food is causing the reaction.

Skin tests and IgE Rast tests will not detect these, so doctors often tell people that they do not have food allergies when in fact they do.

There are many ways of testing for food allergies. Stay tuned for my next blog entry which will describe the different ways of testing for food allergies.

Living with Environmental Sensitivities

Well here I am blogging again.

Today I want to share with you the 'joys' of living with environmental sensitivities.

I am very lucky and have a hubby who is very talented at renovating.
We have decided to redo our main bathroom as it was looking a little sad and we think the shower/bath might be leaking. As someone who reacts to mold I want the bathroom to be free of any mold especially if it is behind the walls.
So the past month we have been out looking for tiles and accent pieces for the shower and bath.

Because of my sensitivities we bought our bathtub over 8 months ago and stored it at a friend's place so it could off gas. Acrylic tubs can off gas for quite a while. We also bought our vanity 6 months ago and it has been off gassing in our garage. Most people wouldn't even think of this as they would just order their tub and vanity or hire someone to come in and put it all in. That would make me very sick, so everything has to be planned well in advance and even still there is the chance that when I return home I may react to some of the off gassing.
It has been quite the learning process for my husband as this was all very new to him and so we researched and went to place like the Healthiest Home when we renovated our house. Products like natural bamboo floors, no voc paint, formaldehyde free plywood and the list goes on. At times it can be overwhelming for him as he has to ask about everything he does before he does it, and even then, sometimes a product that is quite inert will still cause me to react.


Every time we do any type of renovation I have to leave the house or I risk reacting to the chemicals that are being used. It is a bit of a pain, but it is just part of who I am and I am so grateful that I have a best friend who has a lovely spare bedroom just waiting for me.

These days there are so many healthier options. We have always used no or low VOC Paint ( volatile organic compounds) it is better for the environment and really everyone would be better off using it in their homes. Especially those new parents who always seem to decide right before the baby is born to paint the babies room. There are so many chemicals in paint and it can take up to 30 days or more for the chemicals to off gas and you have a new little one breathing in all those fumes.
See info below on VOC's
Volatile organic compounds (VOCs) are emitted as gases from certain solids or liquids. VOCs include a variety of chemicals, some of which may have short- and long-term adverse health effects. Concentrations of many VOCs are consistently higher indoors (up to ten times higher) than outdoors. VOCs are emitted by a wide array of products numbering in the thousands. Examples include: paints and lacquers, paint strippers, cleaning supplies, pesticides, building materials and furnishings, office equipment such as copiers and printers, correction fluids and carbonless copy paper, graphics and craft materials including glues and adhesives, permanent markers, and photographic solutions.
Organic chemicals are widely used as ingredients in household products. Paints, varnishes, and wax all contain organic solvents, as do many cleaning, disinfecting, cosmetic, degreasing, and hobby products. Fuels are made up of organic chemicals. All of these products can release organic compounds while you are using them, and, to some degree, when they are stored.



So as you can see it is a good idea to use products that have no VOC's in them.

Needless to say it has been a busy time getting ready to renovate and move to my girlfriends house.

I always like to take food with me and with my food allergies it makes it easier on everyone if I bring food. A lot of our meals are shared and my girlfriend is following the PH Miracle Diet so it can get complicated when we are fixing meals together.

Yesterday I made on of my favourite soups that is in my cookbook, Finally... Food I Can Eat.
Zucchini soup is such an easy, healthy soup to make and of course I had to make some oatmeal cookies to take so that when I get the munchies I have a healthy cookie to snack on.

Check out the recipe below for oatmeal cookies and let me know how you like them. I think you will love them!

Oatmeal Cookies
3 tbsp coconut oil
3 tbsp honey
1 egg or egg replace ( I use flaxseed)
1/3 cup water
1 tsp vanilla
1 tsp almond extract
1/4 cup oat flour
1/2 tsp baking powder
1/2 cup raw sunflower seeds
3/4 cup rolled oats
1/2 cup raisins or carob or choc chips

In a food processor mix sunflower seeds, oats, oat flour. Add in everything else and mix. Spoon drops onto a cookie sheet and bake 350F for 15 minutes or until done.
Instead of an egg I will take 1 tbsp ground flaxseed and add it into the water called for in this recipe. For more egg replacers check out my cookbook

My first blog attempt

Well here I am starting a new blog. I hope to be able to share my thoughts, my recipes and any other information regarding Chronic Fatigue Syndrome, Fibromyalgia, Food and Environmental Allergies that I may find along my journey to wellness.
I have had Chronic Fatigue Syndrome for over 26 years. I wasn't diagnosed until I was in my mid twenties, as it really wasn't easy to diagnose back then. Not being able to do what I want to do in life because of my health issues has been well, a real bummer to say the least, but through it all I have learned so much about myself, others, illness and health in general. I have met so many wonderful people along the way. Practitioners who were great, and some not so great.
Doctors who treat the whole body and actually listen to you are key in your wellness.
As of late, I have two wonderful doctors in my life. Dr. Jennifer Armstrong a wonderful Environmental Doctor who is top in her field across the world and Dr. Richard Nahas another top physician in his field. With their help and knowledge and I pursuing many different modalities of treatment.
One of those is hypnosis. When I first was told about hypnosis I was a little hesitant. Would I do strange things while in a trance? What could hypnosis do for me? I am happy to say that I love hypnosis and my hypnosis practitioner. She is so keen and has such insight and is eager to help me on my path to Wellness. If you want to check her out, visit her website at www.empowerhypnosis.ca, her name is Johanna Lynn.
I have also written and article about hypnosis and it was posted on Kris Carr's website, Crazy Sexy Life.com, as well as Johanna Lynn's website, so check it out if it interests you.
Through hypnosis I am learning so much about my thoughts, my past experiences literally from the time I was born and so much more. It has brought me to so many other healing techniques such a EFT ( Emotional Freedom Technique) and the idea of "We get what we expect". Louise Hay is another wonderful person who has for years taught us that positive affirmations make such a difference in our lives.
Here is her quote for today. " There is enough for everyone. The Universe is always full and always flowing."

One of my greatest accomplishments has been to co publish with General Store Publishing a cookbook that is near and dear to my heart. Finally... Food I Can Eat is a cookbook and dietary guide designed for those with multiple food allergies and food intolerances. It has been a wonderful way for me to share what I know with others and help them to know that you can eat birthday cake and Christmas time hors d'oeuvres even though you are allergic to dairy, wheat, gluten and other foods. It has been so well received in Canada and has been translated into French and goes by the title "Libre" We hope to get it into the USA next.

So if any of you are out there wondering what you can make that is healthy, tasty and free of top allergens, check out my website, my cookbook and my blog where I will post some of my new recipes that I am developing.
Sending love and good wishes out to all of you. See you back here soon with a new recipe!
Much love,
Shirley