The Elimination Diet

Do you think you maybe have a food allergy but aren’t sure? Maybe you are experiencing fatigue, skin flare-ups, mood swings, asthma, arthritis, or nutrient deficiencies, but you are reluctant to medicate. An elimination diet is a short-term eating plan that is a great starting point for pinpointing what food, if any, may be causing your symptoms.

Most elimination diets cut out all common allergens, including: -gluten -dairy -soy -refined/added sugar -peanuts -corn -alcohol -eggs, in some cases -packaged, processed or fast foods So how do you go about starting an elimination diet?

Follow these steps: -Stop eating all of the common allergens from the food list for at least three weeks. -Be sure to read food labels carefully to make sure you’re really avoiding even trace amounts of these foods. -Keep a food journal during this time to record how you’re feeling on a daily basis. -At the three week mark, start to reintroduce one food group at a time. Eat the food daily for 1–2 weeks and record your symptoms, taking note of any changes in symptoms between the elimination and reintroduction phases. -If symptoms return, you can confirm that this food is a trigger by eliminating it once again. -The goal is to see if the symptoms clear up when the food is removed a second time. This process can be somewhat lengthy, but it is a good way to pinpoint and remove foods that cause negative symptoms.

Try this incredible, simple meal that is a great, elimination diet approved recipe:

Ingredients -1 cup brown rice, rinsed well -2 cups low sodium chicken broth or vegetable broth -1 15oz. can kidney beans, rinsed -1 tsp cumin, plus more to sprinkle on top -1 tsp salt -2 avocados, sliced -2 green onions, chopped

Instructions -Bring 2 cups of chicken broth to a boil -Add 1 cup rice. Return to boil, then lower heat and cover. Simmer for 30-40 minutes or until all the water has been absorbed -Stir to fluff. Remove from heat and allow to stand for five minutes -While the rice is still warm, mix in the kidney beans, salt, and cumin. -Place some of the avocado slices and chopped green onions on top, and sprinkle with an additional dash of cumin. -Enjoy!


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Magnolia Massage & Wellness

450 N Seymour Ave  • Mundelein, Illinois
Christine Baade, LMT, CHHC. • (224) 633-1320

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Disclaimer and Disclosure: Magnolia Massage and Wellness Center has information regarding  products, services and therapies both conventional and holistic – it is for general health information only. The information presented on this web site is not intended to take the place of your personal physician’s advice and is not intended to diagnose, treat, cure or prevent any disease. You should discuss the information provided by Christine Baade, lmt, chhc, or any health coach with your own physician or healthcare provider to determine what is right for you. All information is intended for your general knowledge  only and is not a substitute for medical advice or treatment for specific medical conditions. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before any products/services/therapies. Wellness coaches cannot (do not) give you medical advice.

© 2018 by Christine Baade, lmt, chhc, cyt. Founder of Magnolia Massage & Wellness Center

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