endometriosis diet

Easing Endometriosis Pain and Inflammation with Nutrition

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Inflammation is the body’s natural and essential reaction to injury, infection or disease that causes tissue redness, swelling, and the unpleasant sensations of heat and pain. While uncomfortable, inflammation is a crucial first step of the healing process, so it is very beneficial when in control relative to a short term injury or illness. The problem is that many of us are stuck in a prolonged inflammatory state and this protective function spins out of control, like a fire raging in the body. New research is consistently linking countless chronic diseases, conditions, degeneration, and even depression with chronic, low level, systemic inflammation. One of the most fundamental ways we can reduce this excessive inflammation back down to a healthy level is by changing the way we choose to eat.

The Modern Diet Induces Inflammation

Processed, inflammatory and nutritionally-void foods have become the staple of the standard North American diet. Some of the most common offenders are sugar and processed grains such as bread, pasta, crackers and baked goods. Certain oils, including the oils that have been heavily marketed as being “good” for us, such as highly processed oils high in omega 6, such as corn, canola, safflower and cottonseed seed oils are potent inflammatory triggers when consumed in excess. The delicate balance of omega 6 to omega 3 is exceedingly important in regulating inflammation. Of course trans fats like margarine and shortening are the unhealthiest fats of all and should be strictly avoided.  If a food doesn’t grow in nature, chances are it is fueling inflammation and could potentially be making symptoms worse.

Conversely, fresh, whole, unprocessed foods tend to calm inflammation down.  Abundant fresh produce like fresh dark leafy greens, berries, pomegranates, broccoli, and avocados are fabulous anti-inflammatory foods. Flavorful spices like ginger, garlic, turmeric, and good fats rich in omega 3, like wild salmon, raw nuts and seeds such as walnuts, chia, hemp and pumpkin seeds are also often helpful. The essential fatty acid EPA, which is a metabolite of omega 3, is particularly adept at reducing inflammation. EPA is found in foods like wild cold water oily fish like salmon, herring, or sardines and some types of microalgae.

Endometriosis and Inflammation

How does this relate to endometriosis? Endometriosis lesions are like little inflammation factories, pumping out inflammatory cytokines like tumor necrosis factor and interleukins that can cause debilitating pain and scar tissue. The foods we eat contain the building blocks with the potential to fuel both inflammatory and anti-inflammatory states. The everyday food choices we make can help shift the balance to calm down the metaphorical fire, whereas eating the wrong foods will tip the scale against us and throw gas onto the flames. Why would we choose to keep eating foods that just make us feel sick, miserable and make an already bad situation even worse?

Where to Begin

The first step in transitioning to an anti-inflammatory diet is to find a nutritionist or naturopathic doctor who is experienced in women’s health and pelvic pain to design a balanced nutrition program that works for you as an individual. There is so much more to dietary therapy than simply avoiding a generic list of foods. In addition, more often than not there are “forbidden” foods that are well tolerated and “allowable” foods that trigger pain and other symptoms, so it must be personalized rather than a one size fits all approach. An experienced professional will create your specific, individual plan and guide you through the process while ensuring you get all of the essential nutrition you need.

Of course everyone is different, but there are three main components that I typically start with when working with a pelvic pain client. One: eliminate inflammatory foods. Two: eliminate food sensitivities, which are very common among endometriosis patients and three: eliminate endocrine disruptors. From there we determine what each person can tolerate and we further fine tune to address additional factors like interstitial cystitis, painful bladder syndrome, and pain syndromes which also can improve symptomatically with dietary therapy.

How Long Does it Take?

How long does it take to start feeling better?  It depends on the person. Some people can start feeling better within a week or so while for others it can take longer. Personally, I started noticing results in my own endometriosis pain within a month of making targeted dietary changes. If all of one’s dietary pain triggers have been eliminated, one should be feeling a difference within three to six months.

We all have to eat, so it only makes sense to start eating in a way that is going to help us feel our best.

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This post was published originally on Hormones Matter on January 6, 2015. 

Endometriosis in Canada

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At 13 years old, the pain was sudden and intense; unlike anything I had ever experienced before. Bleeding followed three days after the onset of pain.  The ripping pain through my abdomen left me shaking, grey, vomiting and fainting on a predictable basis.  Every month it was the same story, crumpled into an incapacitated heap on the bathroom floor.  Over the counter pain medications offered no benefit.  I also developed a weak resistance to infection with suspiciously cyclical flare ups of throat infections, severe fatigue and viral illnesses.  I knew something was very wrong from the start, although the medical establishment did not believe me.

Doctor after doctor dismissed my symptoms.  “This is normal.  Get used to it.”  “You’re too sensitive.”  “It can’t possibly be that bad, you are being over dramatic.”  “You have penis envy.”  “You are a hypochondriac; it’s all in your head.” Futile doctor visit after futile doctor visit, I was caught in an unrelenting cycle of illness on a monthly basis.  I missed a great deal of high school due to illness and this unrelenting pain with seemingly no explanation.

Following high school graduation I moved to a major city to pursue my education.  I was very fortunate to find a new family doctor who did take my symptoms seriously and referred me to one of the country’s leading experts of the highly suspected disease.  Several months later, after laparoscopic excision with biopsy the diagnosis was certain: endometriosis.  I was 20 years old.

After my surgery I did improve for a while.  With continuous birth control pills and copious NSAIDs I was semi-functional; however it got to the point where I knew another surgery was imminent.  I had my second laparoscopy with a different doctor in Calgary AB eighteen months following my first surgery.  Immediately after surgery I developed a new severe stabbing pain in the lower right quadrant that never went away.  I later found out this doctor had lied to me and had actually performed a laparoscopic fulguration of endometriosis rather than the consented to excision procedure despite my very clear wishes that anything other than excision was not to be performed under any circumstances.  This doctor continued to lie to me the remainder of time I was under her care.  This kind of patient treatment and the complete disregard for patient consent is deemed to be perfectly acceptable and ethical by the Peter Lougheed Hospital and Alberta Health Services.

During this time as my pain was relentless I started learning everything I possibly could about diet and alternative treatments.  Although my vegetarian diet has always been quite healthy I found that certain foods absolutely triggered pain and inflammation.  As sick as I have been, certain foods make my symptoms a thousand times worse.  Dietary therapy and acupuncture were absolutely critical in my functioning in daily life for the next several years (as they continue to be) and inspired me to pursue an education and career in nutrition.  I personally and professionally believe an integrative approach to endometriosis (expert excision surgery, dietary therapy, pelvic floor physical therapy, acupuncture etc) is essential in the optimal treatment of endometriosis.

In the summer of 2008 I suddenly became very sick with fever, nausea and a sudden mysterious painful lump in my abdomen.  It was deep in the muscle just to the right of my navel and felt like a burning marble embedded in my tissue.  Upon seeking medical care, I was sent directly to the emergency room at Vancouver General Hospital for urgent testing.  After an eventful evening in the ER, they ruled out appendicitis and other emergent conditions and sent me home for the night to return for more testing the following day.  My ultrasound could have been a scene from the pregnant man episode from Grey’s Anatomy.  After my initial scan, doctor after doctor came in, followed by residents and students “just to take a look.”  It turned out I had what was believed to be (and later confirmed) an extremely rare abdominal wall endometrioma.

Several months later I had a repeat laparoscopy and mini laparotomy to remove the abdominal wall endometrioma with my initial surgeon.  I improved for a little while, although my stabbing lower right quadrant pain that started after my second surgery persisted relentlessly.  About a year and a half following this surgery I suddenly developed severe nausea and fevers again, along with other inflammatory symptoms that always seem to accompany my endo.  Around this time I also developed stomach ulcers and gastritis from years of taking NSAID medications daily like TicTacs and now can no longer use these medications.  After a couple of years of my worsening symptoms not being taken seriously by numerous specialists across the city with no treatment offers other than hormones (which I am not interested in due to their serious side effects and questionable efficacy) and various stomach medications I decided to look elsewhere for effective treatment to completely excise all of the endo once and for all.

I consulted with three global endometriosis excision specialists, all based in the United States.  All of whom opined that my endometriosis had not been completed excised and diagnosed additional problems that had been missed completely by my leading Canadian specialists. Despite my worsening symptoms, recurrence of the abdominal wall endometrioma and new symptoms suggestive of sciatic endometriosis the doctors here and Health Insurance BC refuse to admit that my rare and complicated case requires a level of expertise that exceeds the present capacities of the Canadian medical system.   They would rather pay considerably more to continue ineffective care here than cover likely curative surgery in the United States.  My case has remained ignored by the BC Ministry of Health despite having caught the attention of the Vancouver Sun in February 2013.  It doesn’t make sense on any level: fiscally, medically or ethically and begs the question does ego matter more than patient care in the province of British Columbia and in Canada as a whole?

I am still locked in a battle with Health Insurance BC and my doctors trying to advocate for the level of expertise I know I need.  Trying to decide if I should just have yet another palliative laparoscopic excision in Canada and submit to a lifetime of pain, suffering and surgery or take my fight to the next level so they will hopefully finally realize that covering optimal care is in the best interest of all involved – myself, physicians, politicians and the tax payers.  So for now I stick with green juice.  As much as I want to believe that the future for other women and girls with endometriosis in Canada is going to be better than it has been for me I remain unconvinced.  The politics and attitudes lag far behind the science.  This is why it is so important for empowered and educated patients and health professionals to speak up and make our voices heard.  Without our united voices nothing will ever change.

 

Anti-Inflammatory Diet Friendly Organic Veggie and Grass-Fed Organic Beef Ragu

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The anti-inflammatory diet recipe I am sharing with you today is straight up comfort food during those dark, winter days. I’ve been struggling with infertility for over a year now, and was just diagnosed with two hormonal imbalances this week that have been a contributing factor, but which none of my previous reproductive endocrinologists would test for. By a simple blood draw (or five), my doctor is discovering the underlying factors of my infertility, and providing me with a plan to correct them. This will hopefully allow me to avoid the painful and expensive process of IVF, and any flares the fertility drugs might cause to my endometriosis. This cycle we tested my Estradiol (an estrogen) during ovulation, as well as seven days after ovulation, along with a slew of other hormones. Unfortunately for me, my Estradiol was not in balance. Bummer.

But when I am down, a good, hearty, stick-to-your-ribs meal goes a long way. And the great thing about the anti-inflammatory diet is that it works to lower excess environmental estrogens, something none of us really need. One way to do this is by choosing organic, grass-fed beef, which fights inflammation by increasing your Omega-3 fatty acids. It turns out that choosing organic, grass-fed beef can help to increase your Omega-3s in ways I hadn’t even thought about! And the best news…grass-fed beef tastes better!

This recipe came about from a long day, some vegetables that needed to be eaten, and my craving for (gluten-free!) pasta. The result is a sweet, savory, hearty meal that will become a regular in my house. I hope you enjoy it!

Anti-Inflammatory Diet Friendly Organic Veggie and Grass-Fed Organic Beef Ragu
(Isn’t that a mouthful!)

Ingredients for the Anti-Inflammatory Diet Friendly Organic Veggie and Grass-Fed Organic Beef Ragu

Ingredients (all organic when possible):
1 pound organic, grass-fed ground beef
1 onion, chopped
4 parsnips, peeled and chopped
3  carrots, peeled and chopped
1 red pepper, chopped
1 green pepper, chopped
2 tablespoons coconut oil
1/2 cup vegetable broth
1 teaspoon paprika
1 teaspoon Italian seasoning
1 teaspoon crushed garlic
salt and pepper to taste 

Directions:

Cooking the Anti-Inflammatory Diet Friendly Organic Veggie and Grass-Fed Organic Beef Ragu
In a deep frying pan, heat 1 tablespoon of coconut oil, and add all chopped vegetables, except the onion, and spices. Cover and sweat until slight color change is observed. Add 1/4 cup of vegetable broth, cover, and continue to cook over low-medium heat until vegetables are very soft and fragrant.

Cooking the Anti-Inflammatory Diet Friendly Organic Veggie and Grass-Fed Organic Beef Ragu

In another frying pan, combine remaining coconut oil and onion over medium heat. Saute for about 3 minutes, then add beef, seasoned with salt and pepper. Brown the beef, and add remaining vegetable broth. Continue to simmer until the broth is no longer visible. Drain excess oil, and add beef and onions to the vegetable mixture. Stir to distribute.

Cooking the Anti-Inflammatory Diet Friendly Organic Veggie and Grass-Fed Organic Beef Ragu

Serve over rice, quinoa, or gluten-free pasta. Smile, enjoy the sweet flavor, and think about the something warm and cozy. 😉

About the Author: Kelsey is an Early Childhood Educator and blogger from the Boston area. She chronicles her journey using sewing as a positive outlet while living with chronic pain and Stage IV Endometriosis. Diagnosed at 22, Kelsey has spent six years learning about her disease, and has recently become active in Endometriosis research and advocacy. She is a published poet who dreams of writing children’s books, and opening her own preschool that supports reading development. To read more about Kelsey’s daily dabblings in sewing, as well as recipes, preschool curriculum ideas, and information about endometriosis, visit her blog at www.silverrosewing.blogspot.com

Vanilla Peach Oatmeal: Anti-Inflammatory Diet Friendly

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One of my staples in my Endo-safe and anti-inflammatory diet, is gluten free oatmeal. My favorite way to prepare it is simple, hearty, and oh-so yummy!

Endo safe and Anti-inflammatory

 

Ingredients for vanilla peach oatmeal

 

Vanilla Peach Oatmeal
(all ingredients organic) 

Ingredients
1 cup rice milk
1/2 cup gluten free oatmeal
1 tsp vanilla
pinch of salt
2 tbsp flax seeds
raw honey
1 peach
sprinkle of cinnamon

Directions

In a small pot, bring the rice milk to a boil. Add salt, oatmeal, and vanilla. Turn heat down to medium-high, and stir continuously until the oats have soaked up the liquid. Transfer your oatmeal to a bowl. Sprinkle cinnamon, flax seeds, and sliced peach. Drizzle honey on top. Enjoy with your favorite herbal decaffeinated tea!

Carrot and Honey Crisp Apple Soup: Anti-Inflammatory Diet Friendly

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Carrot and Honey Crisp Apple Soup

 

 

Several years ago, I worked in Downtown Boston for a large corporation. Every so often, I bought lunch from the small cafe in the main lobby. The food was cheap, fast, and fairly delicious. The best thing on the menu was an item that came only once in a while: carrot soup. It had the best mixture of tart, spicy, earthy flavors that warmed me to my core on freezing Northeast winter days. I’ve been attempting to replicate it at home, and I think I finally managed it! And the best part is, it is anti-inflammatory diet friendly!

Carrot and Honey Crisp Apple Soup, making the roux

 

 

 

 

 

 

 

 

 

 

 

 

 

 
There are two secrets to this soup; the first being perfecting that tart, warm “something” that has been so difficult to capture. This is a mixture of fresh apples, scallions, spices, and plenty of simmering. Rather than putting everything in a pot of water, which dilutes the flavor, this is added to the base (carrots) in a food processor near the end.

Carrot and Honey Crisp Apple Soup

 

 

 

 

 

 

 

 

 

 

 

 

 

 
The second secret ingredient is flax seed. This is the perfect way to add an earthy, nutty flavor, while packing a big nutritional punch. Flax seed is said to have the same nutritional benefits as a whole grain, but without the starches and sugars of wheat or rice. It is packed with Omega-3 fatty acids and fiber. Omega-3 fatty acids play a key role in suppressing inflammation. Flax seed may also play a part in uterine health. I did also add some brown sugar, which I have not found to be an issue in my endometriosis inflammation; however, for a true anti-inflammatory diet, you would not add this ingredient, but use honey instead.

Something I learned while making this recipe is I am definitely going to keep coconut oil and related products to a minimum. I used coconut cream in my recipe because my husband bought a can last week, and I figured I’d try it out. I am going to recommend you do not. Although I’ve been reading all these great things about coconut oil, I did my research tonight and found that coconut oil and coconut cream are inflammatory foods. They are far healthier than say, cream or olive oil, and added a great texture to my recipe, but next time, I think I’ll leave it out.

Carrot and Honey Crisp Apple Soup

Ingredients (organic):
1 lb carrots – chopped
2 large honey crisp apples – peeled and chopped
2 large scallions – chopped
2 cinnamon sticks
pinch of garlic salt
1 tsp ground ginger
2 tbsp whole flax seeds
2 tbsp brown sugar, or 1/3 cup honey
1 cup rice milk
sprig of fresh cilantro

Directions:

Boil carrots in a large pot until tender. In a non-stick frying pan, saute scallions over medium heat, then add apples, ginger, and garlic salt. Continue to saute until apples are tender. Reduce heat to low, add cinnamon sticks, cover, and simmer for about 20 minutes, or until the mixture thickens and is fragrant. When carrots are tender, drain and place in your food processor. Pulse for about a minute. Add apple mixture and process about 2 minutes, or until creamy. Remove to large pot. Pulse flax seeds and brown sugar, then add rice milk and 1 cup of soup base, and process for about 20 seconds. Add back to the large pot and stir until incorporated. Serve with drizzle of rice milk and sprinkling of cilantro.

The Dense, Divine, Anti-Inflammatory, Diet Friendly Brownie

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When I went on an anti-inflammatory diet, or The Endo Diet, as some with endometriosis might call it, I had to cut out most of my favorite foods. One of the biggest complications was dessert.

Now, don’t get me wrong, I went through my detox and cut them out, all right! But after having excision surgery to remove the biggest majority of my disease, I decided to try reintroducing foods to figure out what triggered my symptoms, and which foods to eat again. I (thankfully!) found that chocolate was OK. Gluten, however, was not.

After a few failed attempts at using rice flour and all purpose gluten-free baking flour (note to the wise: if it contains garbanzo beans, it’s going to turn your sweets very bitter), I felt like my baking days were most certainly at an end. But then I found a recipe on Pinterest that opened my eyes to the many uses of sweet potato and avocado…in BROWNIES!

I bought all my ingredients, and went about making the recipe…except when I finished the dough, it was dry, clumpy, and bitter. Hm. Not the way I like my desserts. Containing healthy ingredients, like avocado, sweet potato, almond butter, and applesauce, was just not enough for me to overlook a bitter brownie. My sweet tooth is not that lenient.

So…I adapted. And OH! What a sweet, delicious, dense treat it was! So here, I bestow upon you, my recipe for:

The Dense, Divine, Anti-Inflammatory Diet Friendly Brownie!

(Psst…you can’t even taste the avocado!)

brownies - KChin

brownies - KChin

Ingredients:

(all organic, when possible)

1 cup sweet potato puree (about 2 small, or 1 large potato)
1 ripe avocado
1/2 cup almond butter
1/2 cup unsweetened applesauce
2 tbs vanilla extract
2 eggs
1/2 cup maple syrup OR raw honey*
1/2 tsp salt
1 tsp baking soda
1/2 cup rice flour
1/2 cup cocoa powder
1/2 cup vanilla rice milk
1/3 bag (or more if desired!) Enjoy Life chocolate chips**
Coconut oil spray

Directions:

Pre-heat your oven to 375*. Prepare a 9 inch brownie pan by spraying with coconut oil.
To make your sweet potato puree, bake your sweet potato(es) by poking several holes with a fork and microwaving on high for 3-4 minutes, or until soft. You could also bake them in the oven, but I’m impatient! Combine your sweet potato, avocado, almond butter, applesauce, eggs, and vanilla in a food processor, and blend until smooth and well incorporated.

In a small mixing bowl, combine the rice flour, salt, baking soda, and cocoa powder, whisking to incorporate evenly.

Mix your wet and dry ingredients in the bowl of your mixer. Start with your wet ingredients, and add the dry in 3 small batches on low (to avoid a giant mess!). Now, you can start adding the rice milk and sweeteners (maple syrup or honey). You may need to add more to taste. Finally, mix in your chocolate chips, and spread the batter evenly in your baking pan. Bake 30 minutes or until a toothpick comes out cleanly. I baked my batch in my convection oven for 35 minutes, and they were just slightly more done than I wanted. A couple minutes fewer and they would have been even more moist and divine!

Please try them out, share, adapt, and post your own creations! You can find more ideas for anti-inflammatory recipes on my Endo Diet Pinboard!

*you may adapt with your own sweeteners of choice. I tried adding Truvia until I read this and this. I think I’ll stick with the honey, thanks! Just add your sweet ingredients to taste, like I did 🙂

**LOVE this company! Try finding another chocolate chip on the market that doesn’t contain some form of dairy. Or soy. Or nuts! Or whose manufacturer is a verified non-GMO company.

Kelsey is an Early Childhood Educator and blogger from the Boston area. She chronicles her journey using sewing as a positive outlet while living with chronic pain and Stage IV Endometriosis. Diagnosed at 22, Kelsey has spent six years learning about her disease, and has recently become active in Endometriosis research and advocacy. She is a published poet who dreams of writing children’s books, and opening her own preschool that supports reading development. To read more about Kelsey’s daily dabblings in sewing, as well as recipes, preschool curriculum ideas, and information about endometriosis, visit her blog at www.silverrosewing.blogspot.com

The Endo Diet – Part 1

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Earlier this year, Stage IV Endometriosis clenched its grip on my body. Desperate for help, I began researching the Endo Diet, and everything I could about my disease. I had heard from an emergency room doctor and several other endometriosis patients that an anti-inflammatory diet, like the one designed by Dr. Weil, could help with the pain. I completely wrote this off as a placebo effect, and couldn’t understand how food could touch my pelvic pain.

One late evening, I curled up with my trusty heating pad and a copy of Dr. Andrew Cook’s book Stop Endometriosis and Pelvic Pain. The information I found in this great resource (which I read, cover to cover, before shoving it into my husband’s hands as homework) completely changed my outlook on food and its role in managing my chronic disease.

The basic idea is that endometriosis is fueled by estrogen. In our modern world, where genetically modified organisms (GMOs) and uber-processed foods abound, external sources of estrogens can be found almost everywhere you look. We have all heard about the risks associated with BPA-containing plastics and GMOs, but what about the foods we already consider healthy? Many different chemicals and even natural foods contain properties that create excess estrogens, or compounds that mimic estrogen. Not only are you fueling your body while eating a seemingly healthy snack of soy beans, you might unwittingly be fueling your worst enemy: endometriosis.

I was already scheduled to undergo excision surgery when I made the switch to the “Endo Diet,” which is basically an anti-inflammatory/anti-estrogen-increasing diet. I began with a daunting step: one month complete detox. I went on a strict gluten, soy, dairy, sugar, chocolate, caffeine, and alcohol-free regimen. On top of that, I began eating only organic foods. It sounds far worse than it really is. The best way to approach this change is to think of these foods as allergies. I have a peanut allergy, which I developed in my early twenties, and I became conditioned to think of peanuts as a dangerous food. As much as I once loved peanut butter, I have developed an aversion (as anyone would after experiencing anaphylaxis!). I tried to approach this in the same way: if I eat these foods, I will feel sick.

Surprisingly, I stayed satisfied despite dropping my favorite foods: pastas, Greek yogurt, cheese, and desserts. I tried to stay away from substitutes for a while, which makes it easier to envision this as a new lifestyle. By the time I had my surgery, my bowel symptoms that I had just accepted as my “normal” became a thing of the past. No longer was my belly bloated, painfully bound, or leaving me rushing to the restroom. This, of course, is hard to attribute entirely to the diet, since I have bowel endometriosis, but it certainly points to some definite benefits when added to proper treatment.

Not only were some of my symptoms relieved, but over the course of 6 weeks, I lost close to 15 pounds! After my excision surgery, when my detox period was finished, I began reintroducing foods (one at a time) to see if I could pinpoint which foods were really a problem. I found that gluten, soy, and dairy all had correlations with different bowel symptoms, so those have become big no-no’s for me. Sugar and chocolate have not caused any symptoms, but I still try to keep them as “limited” foods, meaning I will allow small amounts, unless I can use a healthier option. One reason to limit chocolate is that most packaged chocolates include soy lecithin. While not enough to make me queasy, I still want to make sure I am not getting much soy. I also do not use white, processed sugar in my own cooking (I use honey, maple syrup, or agave nectar), and I try to make my own chocolate treats with baking cocoa instead of buying processed foods. I still allow myself a treat here and there, but I do my best to make my own foods at home, where I can control the ingredients. Finally, because I am trying to get pregnant, I do not drink alcohol or coffee, but drink decaffeinated teas once or twice a week.

I see many women considering or trying to adhere to the Endo Diet with questions about what is OK to eat, or hoping for new ideas. It sounds like you subsist solely on fruits and veggies! Well…I kind of do! The bulk of my food is fresh, organic, or locally grown fruits and veggies. I like to talk to the local farms about their use of pesticides, and make my decisions to buy non-organic based on their farming techniques. To be honest, it is HARD to find quality, fresh, and affordable organic food, so I have a few local places I feel comfortable buying from, even though they aren’t certified organic farmers. I wash those fruits and veggies thoroughly. Any meat that I buy, however, I make sure is organic, and if possible, grass-fed. Chicken is especially important, because of added growth hormones.

To stay full, and keep long-lasting energy, I snack on nuts (no peanuts, of course!) and make sure I have enough fiber and protein with beans and meat. Gluten-free oatmeal has become my new best friend, and I love my Smitten Kitchen cookbook, which includes an amazing recipe for homemade granola. It’s quick, delicious, and a great on-the-go breakfast. I use coconut oil in almost everything I make, and eggs are another great source of protein in the morning.

So what are some foods I eat on the Endo Diet? Take a look!

Here, you see fresh vegetables I bought at local farms, which I ate raw, chopped up in stews and served over rice, sliced and sprinkled in a salad, or simply steamed.
A good friend came over the other day, and I made a delicious snack of fresh fruit, homemade granola, and tea.
I prefer to use organic honey, but this honey is from a local farm on protected land, staffed by volunteers. I couldn’t resist!
When I’m feeling a bit run-down, a smoothie is a delicious way to get fresh fruit, a little rice milk, and good-ol’ H2O into the system. Below, you’ll find my recipe.

I’ll continue to share my favorite foods and recipes, but today, I made this delicious smoothie. Even my husband liked it, which is fairly pretty uncommon when it comes to my Endo Diet.

Farm Fresh Peach and Blueberry Smoothie

2 peaches
1 cup of blueberries
1/4 cup vanilla rice milk
2 Tbs raw honey
handful of ice cubes

Wash, pit, and chop the peaches. Wash the blueberries, letting impurities and stems float to the top of the water for removal. Add all ingredients in a blender or food processor. Blend roughly 1-2 minutes, or until smooth. Serve as a drink, or freeze into popsicles, and enjoy this delicious evening treat!

Kelsey is an Early Childhood Educator and blogger from the Boston area. She chronicles her journey using sewing as a positive outlet while living with chronic pain and Stage IV Endometriosis. Diagnosed at 22, Kelsey has spent six years learning about her disease, and has recently become active in Endometriosis research and advocacy. She is a published poet who dreams of writing children’s books, and opening her own preschool that supports reading development. To read more about Kelsey’s daily dabblings in sewing, as well as recipes, preschool curriculum ideas, and information about endometriosis, visit her blog at www.silverrosewing.blogspot.com

Dietary Spring Cleaning: Tis the Season to Eliminate Red Meat

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To come out and say that one should eliminate all red meat from their diet might sound rash; a part of some great overly zealous vegetarian (down with the man, up with the green juice, etc…).  However, any and all ulterior motives aside, red meat is not good for you and that’s phrasing it nicely.

A study from Harvard published in the Archives of Internal Medicine (2012) found that red meat is associated with an increased risk of Cardiovascular Disease and cancer related deaths. The study also found that switching to other healthy protein options helps lower CVD and cancer risks (fish by 7%, poultry 14%, nuts 19%, legumes 10%, low-fat dairy products 10% and whole grains by 14%). Based on the research it was estimated that 9.3% of deaths in men and 7.6% in women could have been prevented if all the participants had consumed less than 0.5 servings per day of red meat.

A serving size of red meat is considered to be about 3oz, which would make half a serving size 1.5 oz. Not sure what 3oz of red meat looks like? It’s about the size of your standard deck of playing cards. So if you are trying to eat heart (and body) healthy – I hope you have the appetite of Tiny Tim – otherwise 1.5oz of red meat might not cut it for you. However, many dietitians recommend for optimal health that you try and eat no more than 4oz of red meat per week. It should also be noted that the type of red meat you eat also plays a role in your risk.  A daily, 3oz serving of unprocessed red meat was associated with a 13% increased risk of mortality, while a daily serving of processed red meat (one hot dog or two slices of bacon) was as associated with a 20% increased risk of mortality.

Part of the reason red meat is so detrimental is because it contains large amounts of saturated fats and cholesterol. Lean red meat does contain a lot less cholesterol and saturated fats than red meat however, it has cancer causing compounds that form when cooked at high temperatures. And of course don’t forget your processed meats (hot dogs anyone?) which are chock full of nitrates, saturated fats, cholesterol and sodium. 6 slices of bacon a day (9 oz) can increase your mortality rate by 60%. This is why the American Institute of Cancer Research suggests not eating processed meat at all.

While red meat isn’t good for anyone, especially those with hypertension, high cholesterol, heart disease, or a family history of any or all of those problems, red meat is also bad for those with chronic inflammation and women with pelvic problems such as endometriosis.  A study conducted in Milan published in the Journal of Human Reproduction (2004) found that women who ate red meat on a daily basis were 80 -100 times more likely to have endometriosis.

Red meat contains prostaglandins, as do our bodies. Prostaglandins are hormone messengers that relay pain messages. There are good prostaglandins and bad ones. The bad ones rely hormone signals which lead to inflammation, blood clotting, fever and pain. Despite the ‘bad’ connotation these are necessary because they alert our bodies to problems. If you had a serious infection without a fever, you might not know and then you wouldn’t be able to treat it. For women with endometriosis excess prostaglandins are bad because they can attribute to more pain and inflammation. Red meat contains these prostaglandins and is believed to therefore increase pelvic inflammation and pain.

This spring clean out your internal closet and make a resolution to treat your body better. The best way to stay healthy is to make healthy choices in your every day life and there is no easier way to do that, than by making smart decisions about the food you eat.

 

Jordan Davidson is a Freelance Health and Nutrition Writer based out of New York City. She is also the proud parent of a new blog Hersterical – Healthy Living for the Less Healthy. You can contact her with any inquiries at hersterical@gmail.com.  You can also follow her on twitter at: @JA_Davids.