Allergy and Candida Cooking
Understanding & Implementing
Plans for Healing

Third Edition
By Sondra Lewis
with Dorie Fink

Previous edition title was Allergy and Candida Cooking Made Easy

	Resources Referred to in Allergy and Candida Cooking

Cookbook and Resource Guide Overview
Table of Contents
About the Author
Reviews
Special Message for You
Causes and Symptoms of Candida-Related Health Challenges
The Candida Diet and Additional Treatments
Recipes—Getting Started
Food Allergies
Healing Overview
More Healing Strategies
Resource Links

Allergy and Candida Cooking: Understanding & Implementing Plans for Healing is a comprehensive, user-friendly cookbook and resource guide for those with Candida-Related Complex, Fibromyalgia, Vaginitis, PMS, Endometriosis, Prostatitis, ADD, ADHD, Chronic Fatigue Syndrome, Inflammatory Bowel Diseases (IBS), Headaches, Sinusitus and More.

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Allergy and Candida Cooking
Understanding & Implementing
Plans for Healing

Table of Contents

1. Understanding the Nature and Causes of Candida-Related Complex
Description, causes, symptoms and more.
2. Understanding & Implementing Strategies of Candida-Related Complex
An overview of the healing strategies, including a Healing Action Plan and what to do if you are not healing.
3. Understanding & Implementing the Candida-Control Food Plan
Outlines the nutritional Healing Food Plan and tips for getting through “The Fight.”
4. Understanding & Implementing a Nutritional Support Program
Outlines the What, Why and How to Choose food supplements, including the Food Supplement Action Plan for Healing.
5. Understanding the Nature and Causes of Food Allergies
Definition, causes and treatment options.
6. Understanding & Implementing the Mechanics of a Rotational Food Plan
Outlines the simple steps for implementing the rotational food plan, including guidelines on how to personalize your own food plan.
7. Cooking Within the Parameters of the Food Plans
Over 375 recipes in the following sections:
The Veggies:  Cookery and Salads
Salad Dressings/Condiments/Beverages/Miscellaneous
Bean Cookery
Soups
Sandwiches
Entrées:  Eggs
Entrées:  Poultry
Entrées:  Red Meats
Entrées:  Italian
Entrées:  Seafood
Whole-Grain Cookery
The Sweets
Includes helpful hints, serving suggestions and equipment tips throughout the recipes.
End Notes
Bibliography
Appendices
A. Food Families
B. Rotational Food Plan
C. Rotational Meal Ideas
Steps to enjoying meals on rotation and meal planning ideas.
D. Know Your Ingredients
Extensive descriptions of grains, non-grains, starches, sugar substitutes and other “new” foods to enjoy!
E. The Cook’s Glossary
F. Measuring How-To's
G. Substitutions
Substitutes for leavening agents, wheat flour, sugar, eggs and milk
H. Helpful Gadgets and Equipment
I. Helpful Hints
J. Assistance Beyond the Book
Subject Index
Recipe & Food Index

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About the Author

I am a living testimony of the healing experience that you too can have! God Bless! Sondra

Sondra Lewis has a Bachelor of Science degree in home economics education from Western Illinois University and two years of graduate studies at the University of Northern Iowa. She was diagnosed in 1988 with Candida-Related Complex (CRC) and food allergies and in 1989 with Multiple Chemical Sensitivities (MCS).

Before her diagnosis, she was a home economist, educator and worked 12 years as an assistant manager in college food service. Lewis used her expertise and personal experience to develop the rotational food plan and recipes in this book. Her goal is to reach persons searching for a healthier lifestyle and/or seeking help with health challenges.

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Reviews

"No other book more effectively answers the question, ‘What can I eat?’"
George F. Kroker, M.D., Allergy Associates of La Crosse, WI

"Fun to read and use."
Ralph C. Lee, M.D., Marietta, GA

"Highly recommended from beginner to expert!"
Larry Hendershot, Food Consultant

"A very livable plan for eating one's way to recovery."
Marjorie Hurt Jones, R.N., author of The Allergy Self-Help Cookbook

"Our office’s master’s degree nutritionist uses the book’s principles."
James A. Hamp, M.D., ENT Professional Associates, Ashland, WI

"A superb book written by a person who's been there!"
William G. Crook, M.D., author of The Yeast Connection Handbook

"A life saver for so many."
Michael P. Constantine, N.D., Clinical Consultant in Food Allergies and Candida, West Palm Beach, FL

Some reviews are from earlier editions of this book.

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Special Message for You!
Informative, Do-able and Enjoyable!

Some think about treating Candida-Related Complex and allergies and say, "This is too overwhelming for me.,"  Feeling overwhelmed is just one of the many symptoms of the Candida-related health challenge. Do what you can do, as you can do it. Read and use the book as if you were eating an elephant: one bite at a time. Each step brings its own reward. "Wisdom is sweet to your soul" (Proverbs 24:14).  It nourishes and brings healing.

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	It is estimated that at least one-third of all North Americans suffer with Candida-related health challenges!

Causes and Symptoms of Candida-Related Health Challenges

The causes of Candida include:

• Antibiotic use
• Steroids (cortisone, prednisone)
• Diet rich in sugar and refined carbohydrates
• Chemical, physical and emotional stress
• "Leaky gut" syndrome (breakdown of the gut lining)
• Menstrual cycle hormonal changes
• Pregnancy hormonal changes
• Birth control pills

The symptoms of Candida-related health challenges are numerous and complex. Often people say they are "sick and tired of being sick and tired" and medical evaluations are unable to diagnose the cause. Also, symptoms may come and go as the body and mind adapt to feeling ill. Symptoms may include:

• Allergies and food cravings
• Carbohydrate cravings, especially for sugar and/or chocolate
• Diarrhea and/or constipation
• “Foggy brain,” mental fogginess, spaciness
• Gas, bloating, indigestion
• Headaches
• Inability to concentrate
• Insomnia
• Jock Itch
• Mold allergies
• Myalgias (muscular flu-like symptoms)
• PMS
• Prostate problems
• Yeast vaginitis

Allergy and Candida Cooking: Understanding & Implementing Plans for Healing addresses these causes in more detail and gives a comprehensive list of symptoms and related health challenges.

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The Candida-Control Food Plan

The most important facet of Candida treatment is a sugar-free food plan. In general, eat a variety of fresh foods (organic whenever possible).

Allowable foods to eat include:

• Vegetables and legumes
• Whole grains and nongrains
• Nuts/seeds and their butters
• Fish
• Poultry and other meats
• Plain unsweetened yogurt
• Unrefined oils, especially olive oil
• Mold-free fresh fruits (fruits are omitted or very limited during the early weeks of treatment)
• Water:  Drink 8 or more glasses throughout each day, consuming most in-between meals. Use "purified" water. City tap water should be avoided. It can contain chlorine and/or fluoride and these tend to depress thyroid function and the immune system. Click here for details on excellent water purification units.

In general, avoid foods that are processed, refined (especially sugars and white flour), packaged foods, dairy products (plain yogurt is usually tolerated) and yeast and moldy foods (during the early weeks of treatment).

Foods to avoid may include:

• Candies, desserts, pastries, soft drinks, cookies, cakes, stuffing and anything refined and/or with a high sugar content
• Artificial sweeteners
• Caffeine-containing foods (i.e., coffee, tea, chocolate)
• Fermented or aged products  (i.e., alcoholic beverages, cheese)
• Vinegar-containing foods  (i.e., catsup, mustard, sauces)
• Moldy foods  (i.e., mushrooms, malted foods, peanuts, tempeh, miso, dried fruits, fruits that tend to mold quickly, such as strawberries and melons)
• Processed and smoked meats  (i.e., luncheon, hot dogs, sausages)
• Yeasted bread products may need to be avoided especially during the early stages of treatment

Additional Treatments

• Stress reduction
• Regular exercise
• Adequate sleep
• Nutritional supplements include "friendly-bacteria", multi-vitamin/mineral, B-complex, antioxidants (E, C, carotenes, etc.), calcium/magnesium, garlic, essential fatty acids, plant enzymes, immune system enhancers such as CoQ10 and liver supporters such as milk thistle. Click here for additional information or contact Sondra.

Allergy and Candida Understanding & Implementing Plans for Healing contains a comprehensive list of:

• Foods to Eat Freely
• Foods Partially Restricted
• Foods to Avoid
• Additional Treatments

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Recipes—Getting Started

"Sondra has done a great deal of testing…the type of book I needed when first diagnosed with Candida and food allergies."
Elva W., IA

Waiting eagerly for your copy of Allergy and Candida Cooking: Understanding & Implementing Plans for Healing to arrive? Here are some recipes and food ideas to help get you started.

Beverage Ideas:

• Add a squeeze of lemon, lime, or orange to “purified” water
• Add peppermint or other extracts to hot water for a tea
• Use organic, caffeine-free green or herbal teas in place of coffee
• Protein shake (blend the following):

2 Tbsp. Shaklee Instant Soy Protein Soy Mix (unsweetened)
(May substitute rice, nut, or seed milk for soy protein)
1 Tbsp. each: carob powder and ground flax seed
1 C. ice cold water
few drops of liquid stevia

Sweetener Idea:

• Use Stevia in liquid or powder form as a substitute for sugar in teas, cereal, muffins, desserts, etc.

Vegetables:

• For meal planning choose the vegetables first, adding other foods the complement. See pages 69-88 for vegetable recipes. This will help to achieve the necessary 75% fruits and vegetables in your healing diet.
• Eat vegetables raw, lightly steamed or stir-fried (see stir-fry recipe below).
• Combine raw or chilled, lightly steamed vegetables with cooked, chilled grains (a great way to use leftover cooked grains and have an easy “bag” lunch).
• Quinoa, shredded carrots, fresh spinach leaves
• Brown rice, fresh diced tomatoes or salsa, lettuce greens
• Millet, red or yellow peppers, kale or chard
• Add vegetables such as shredded carrots, sliced leaks, diced onions, diced celery, kale, chard or spinach to grains when cooking (makes an easy “pilaf”).

Whole-Grain Cookery:

• Wash grains before cooking to remove surface molds and dirt. Swish grains in water and a VERY diluted solution of Shaklee Basic H (I use only a half squirt of mixture of 1/4 tsp. of Basic H in 1 pint of water) . Drain thru fine mesh strainer. Swish again in fresh water or under running water to rinse. Drain.
• Follow cooking directions on package or use this rule of thumb: 1 C. raw grain with 2-2 1/4 C. water and 1/2 tsp. salt. Bring to boil. Cover. Reduce heat to medium and cook as directed on package. Cook brown rice 30-40 minutes, millet 15-20 minutes, quinoa 15 minutes and buckwheat groats 15 minutes. Do not stir or lift lid during cooking time.
  

Oils:

• Choose unrefined, cold-pressed oils, organic when possible.
• Best to use 2 Tbsp/day of organic extra virgin olive oil or unrefined organic coconut oil as both have antifungal properties.
• To include these oils in your food plan, try these ideas: add to grains when cooking, use in baking, use in stir-fry, drizzle on cooked vegetables and “breads” or blend with softened butter (half butter, half oil) for a spread to replace margarine.

Seasoned Stir-Fry
(serves 2—for more double, etc.)

1/2 pound of meat strips—chicken or turkey breast OR round steak beef strips
1 Tbsp. olive oil
1 Tbsp. (or little more) of seasoning mixture (see mixture recipes below)
2 Tbsp. of water
2 or more cloves garlic, minced
4 C. of sliced vegetables (My favorite combination is sugar snap peas, red onions, red and yellow peppers and fresh spinach leaves. May also use kohlrabi, broccoli, carrots, green peppers, cabbage, celery, zucchini, etc.)

1. Place meat strips in plastic bag. Add oil and massage into meat.
2. Combine seasoning mixture with water. Add to bag and massage into meat. Set aside to blend flavors (while preparing vegetables and begin to cook brown rice or other grain).
3. Preheat skillet (I prefer seasoned cast iron). Add olive oil to lightly coat bottom of skillet. Add marinated meat and cook, stirring often.
4. Add vegetables, stirring often, cook to your liking. May add garlic and spinach approximately a minute before serving.
5. Serve immediately. The seasoning that is cooked on the meat also seasons the vegetables. This preparation method makes the meat tender.

Seasoning Mixture #1

1 tsp. each: garlic powder, chili powder, dried leaf oregano

1/2 tsp. ground cumin

1/4 tsp. each: crushed red pepper and black pepper (both optional)

4 tsp. salt

Seasoning Mixture #2

1 tsp. each garlic powder, ground coriander, dried parsley

2 tsp. dried cilantro

4 tsp. salt

1/2 C. starch: cornstarch, tapioca starch or arrowroot starch

Dropped Biscuits

Dropped biscuits are the quickest bread form—taking only 5–6 minutes to prepare and 10 minutes to bake.

Spelt Biscuits (yield 12)

1 1/4 C. whole-grain spelt flour

1/2 tsp. baking soda

1/8 tsp. salt

1/8 tsp. unbuffered, corn-free vitamin C crystals

1/2 C. water

1 Tbsp. oil

Quinoa Biscuits (yield 8)

3/4 C. quinoa flour

1/4 C. tapioca starch

3/8 tsp. baking soda

1/8 tsp. salt

1/8 tsp. unbuffered, corn-free vitamin C crystals

1/2 tsp. ground cinnamon (optional)—great for a dessert biscuit

1/3 C. water

2 tsp. oil

1. Preheat oven to 400ºF.
2. In a mixing bowl, whisk together dry ingredients. Make "well" in center.
3. Add water and oil. Stir until dough clumps into ball and flour is well mixed.
4. Drop batter from teaspoon onto lightly oiled baking sheet. Bake for 10 minutes.
   (Preferable to use stainless steel baking sheet.)

Serve biscuits for breakfast or snacks, with casseroles or other meals or as dessert topped with unsweetened applesauce and cinnamon or other fresh fruit.

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Food Allergies

Candida-Related Complex (CRC) often goes hand-in-hand with food allergies and leaky gut syndrome. It is important to diversify and/or rotate the foods used in the Candida-Control Food Plan. This is especially advantageous during the early weeks and months of the CRC treatment program when the body is weakest and there is a greater chance of developing food allergies.

A rotational food plan is a controlled way to eat that incorporates flexibility and accomplishes three main goals:

• Allows the body to recover from foods eaten often
• Lessens the chance of developing additional food allergies
• Aids in identifying foods that could be causing problems

The rotational food plan reduces feelings of deprivation that may surface when removing foods from the diet. A frequent response is overeating substitutes for the removed food. This increases the chance of developing another sensitivity. A rotational format regulates exposure to foods, thus preventing this cycle.

A 4- to 8-day rotational diet may be used. A specific food eaten on a particular day is not eaten again until that day repeats in the rotation. For example, on Day 1 in a 4-day rotation, broccoli and rice may be eaten—and then will not be eaten again until the next Day 1, allowing three days in between.

"My 8-year-old son uses the rotation with ease. He simply turns to the list of foods for the Day and finds out what to eat for breakfast."
Judy B., IA

Allergy and Candida Cooking: Understanding & Implementing Plans for Healing outlines guidelines for following a rotational food plan and includes:

• A comprehensive list of food allergy symptoms
• A complete listing of food families
• Daily rotational food lists and menu plans
• Guidelines for personalizing the rotation
• A variety of recipes for each day of the rotation

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Healing Overview

Healing Begins with Good Nutrition, Fresh Air,
Clean Water and a Positive Outlook!

In the healing process, the first steps are to believe and learn. Believe you can heal. Believe in the products/methods you use. Learn to understand the health challenge, the symptoms, causes and treatment choices.

Healing is multifaceted. Beyond dietary changes, additional factors to address include:

• Nutrient Imbalances and Deficiencies. Important things to consider are discussed in Chapter Four of Allergy and Candida Cooking and in issues 13, 14, 16, 18, 20, 23, and 24 of CCN Collection.
• Breathe Fresh Air. Airborne toxins and irritants such as molds, bacteria, viruses, formaldehyde, phenols, CO2 and other gases, dust and dust mites, smoke (cigarette, cooking, and fireplace), pollen, pet dander, etc. cause indoor air pollution that affects health.
• Empower Your Subconscious. Emotional and spiritual healing is just as important as physical healing. Aspects to consider are found in issues 5, 6, 12, 22, and 24 of CCN Collection.
• Exercise. Issue 23 of CCN Collection offers suggestions.
• Adequate and Restorative Rest. Issue 22 of CCN Collection provides helpful information.
• Choose organic GMO-free foods. Foods that are genetically altered or contain chemicals, pesticides, herbicides, growth hormones and antibiotics hinder healing. For information, see Issues 10 and 16 of CCN Collection.
  

	Remember - patience, persistence, knowledge and support are key to healing. "…with God all things are possible." Matthew 19:26

More Healing Strategies

Sondra’s Personal Health and Healing Story (to request complete story, please contact me)

After more than 10 years of seeking healing for yeast-related health challenges (including Candida-Related Complex; fibromyalgia; food, mold and inhalant allergies/sensitivities; digestive and bowel disorders; chronic fatigue; multiple chemical sensitivities/environmental illness), numerous allergy treatments and tons of supplements, I still had many health issues. Then I was introduced to a specific brand of health and wellness products. These products enhanced my overall healing. I now share this information and product line with others, assisting them in their wellness journey.

This product line includes:
Nutritional Supplements and Herbal products that are tested both from the standpoint of efficacy and safety. This includes tests and studies proving the bio-availability (absorbability) in the body. Raw materials are tested for pesticides, herbicides, fungicides, heavy metals including lead and mercury, molds, salmonella, E. coli and other allopathic organisms, etc.

Water Purification Products include a counter-top, reverse osmosis drinking water system.

Indoor Air

Indoor Air Pollution—The Problem

• In 1995, the Environmental Protection Agency (EPA) declared that Indoor Air Quality (IAQ) was the nation's #1 environmental health concern.
• Indoor air pollution is often 5 to 100 times higher than outdoor air pollution, ranking it as 1 of the top 5 health concerns—we spend 90% of our time indoors.

Indoor Air Purification—The Solution

You have the power to make a difference in the health of our environment as well as reduce your indoor air pollution, impacting your entire family's health with these products.

1. Improve indoor air pollution by using non-toxic, safe, biodegradable Household Products. This includes fragrance-free, safe, concentrated, economical, "truly" biodegradable household cleaners. 80% of this line of cleaners biodegrade within 14-28 days; the remaining 20% biodegrades during the next 30-60 days.
   
   FYI, currently there are no U.S. standards regulating the definition of biodegradability. Some products on the market say they are biodegradable yet only 1 ingredient is biodegradable! Other products claiming to be biodegradable contain ingredients that pollute for 25-200 years before they biodegrade!
   
2. Eliminate or reduce toxins with an effective Air Purification Unit that addresses all three classes of indoor air pollution: gasses and odors; molds, bacteria and viruses; particulate matter like pollen, dust and pet dander. This unit is small, quiet, attractive, effective for up to a 3000 square foot area and operates without any filters.

For over 45 years, this company's mission has been to promote health through good nutrition by the use of scientifically formulated vitamins, minerals and herbs that target the cellular level so the body can heal.

These products are available from Sondra by contacting me via email; Phone: 319 338-3827 ; or by visiting Sondra's Health and Wellness Products website.

For Sondra’s Personal Health and Healing Story, contact me.

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Links to Health Resources

Resources for Candida & Food Allergy Diagnosis and Other Testing

Great Smokies Diagnostic Lab.

Parasitology Center, Inc. (PCI)

Immuno Laboratories, Inc

Resources for Locating a Physician

American Academy of Environmental Medicine (AAEM)

American Association of Naturopathic Physicians (AANP)

American College for Advancement in Medicine (ACAM)

Resources for Organic Foods

Nu-World Amaranth, Inc.

Flora, Inc.

Jaffe Brothers, Inc.

Pacific Bakery

Frontier Cooperative Herbs

Stevia

Wax Orchards

Gold Mine Natural Food Co.

Walnut Acres Organic Farms

French Meadow Bakery

Lundberg Family Farms

Bob's Red Mill Natural Foods, Inc.

Summercorn Foods

Other Resources

Sondra Lewis

Pak Sel

Sandra DenBraber, RN (cotton and silk masks)

Janice Corporation

Allergy Relief Shop, Inc.

Thanks for Visiting! I trust your visit was pleasant and informative.

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