In the last post we talked about spring cleaning your system to allow you body to take care of what really matters, the skin.
Here are some more ways of doing that in a safe and non “faddy” way.
It’s important to start our psoriasis free journey with a clean slate to maximize the chances of becoming scale free.
Then after that we want to help build up our intestinal walls to stop the toxins from seeping through once more.
Following are some easy steps to cleanse and ways to help build the walls.
Cleansing methods – “Spring cleaning”
When you wake up drink a glass of nice cold water with half a lemon squeezed into it, this will help re-adjust your PH from really acidic to a bit more neutral.
Eat as many non citrus raw fruit as possible also avoiding strawberry (bad for psoratic) and don’t overload on banana. –Fruit is natures cleanser and will naturally give the body nutrients and fiber whilst gentle cleaning the system.
DON’T mix your fruits together eg, fruit salad or mix them with any dairy products as this is a recipe for disaster in your little tum tum and will just explode everywhereeee! Well not “explode” but it’s not very good. So eat them separately and feel free to prepare them how you want, just on their own. Boiled, baked dried is good too! Just avoid the ones covered in sugar or chocolate.
Watery Goodness – A very important element of a clean system.
Make your water interesting, add some already watery fruit to it!
Carry a bottle with you ALWAYS, this is a life saver!
Watermelon & Cucumber – Why Watermelon (or cucumber): Watermelon helps the body flush out toxins because it contains the organic compound citrulline, which is an amino acid that has been shown to help the liver and kidneys filter and get rid of ammonia. Ammonia comes in external forms, but is also a by-product of the proteins our bodies are burning up constantly for energy, and it’s quite damaging to our cells. Cucumber also contains citrulline, but not as much as watermelon. Watermelon may also just give the liver an overall boost.
Minty winty woooo – Why mint leaves: Mint leaves are a nice refreshing flavor to add to your drink. On top of that, it can help you digest more effectively, improving the flow of bile from the liver, to the gallbladder, to the small intestine, where it breaks down dietary fats. Mint also helps relax cramped up stomach muscles.
Other useful cleaning foods…
Cruciferous vegetables & leafy greens: This group includes a lot of veggie superheroes, and is why you see so many “green” detox drinks or smoothies. Included are broccoli, brussel sprouts, cauliflower, cabbage, lettuce, bok choy, and spinach. Broccoli and co. increases the amount of glucosinolate (organic compounds) in our body, which in turn help create enzymes that help our body’s breakdown and digest things. Leafy greens like lettuce and bok choy have the ability to neutralize metals, chemicals, and pesticides that find their way into our systems.
Avocado: Avocados can help your body produce an antioxidant, glutathione, which our liver needs to do its job and filter properly.
Grapefruit: High in antioxidants and vitamin C, grapefruit or grapefruit juice also aids the liver in flushing carcinogens (things linked to causing cancer, like stuff in cigarettes and tobacco, as well as some pre-prepared foods) and possibly pesticides out of the body. – Use like lemon, squeeze some into water but do not over eat as it can be damaging for the skin.
Beetroot: The systems in the body all work together, and for various reasons beets seem to be helpful to more than one major organ. However, they’ve shown themselves to be particularly helpful when it comes to aiding the liver in detoxification.
Although don’t over do it on any of these, especially beetroot as it can be damaging to the skin if over indulged.
Building up our walls
Vegetables are natures “builders” and produce the healthy fibers and essential minerals to protect and rebuild cells in our body.
Drinking Nettle, Camomile and the rare American yellow saffron tea is a major plus if you can get your hands on any! These teas help with digestion and aid the repairing of the gut.
If your in the America’s you can buy it here, https://www.baar.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=352
but UK for now I can’t find any..
ANOTHER MAJOR CHANGE YOU NEED TO MAKE IS…GO GLUTEN FREE!
Your body is working hard enough as it is, gluten is really bad for psoratic people and is probably one of the main causes of toxic build up. I’m on month2 of gluten free and it has defiantly made a change in my life!
Eat as many fresh vegtable dishes as you can, DO NOT DEEP FRY ANYTHING. Shallow frying in olive oil is fine.
Salads are great, FISH IS GREAT, Dairy is OK in very low fat options and never over indulge. Be creative and try new things, new ways to eat vegetables and new ways to look at food.
DON’T eat anything that grows in the shade, Tomato, Peppers, paprika ect. VERY VERY BAD for psoriasis.
I hope I haven’t crossed out all of the things you love so far, but if you really need to get better than try anything, find the will power and stay positive!
Here’s some examples of yummy psoriasis safe foods!
Apple Cranberry Walnut Salad
Recipe type: Side Dish
- 6 cups salad (I used a combination of arugula and baby spinach, any spring green mix will do)
- 1 red apple
- 1 green apple
- 1 cup walnuts, roughly chopped (such as Diamond of California)
- ⅓ cup crumbled feta cheese
- ⅓ cup dried cranberries
- 1 cup apple juice
- 4 tablespoons apple cider vinegar (or white vinegar in a pinch)
- 2 tablespoons honey
- scant ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ cup oil
- Core and chop apples (thin slices or 1 inch chunks). Toss lettuce, apples, walnuts, feta, and cranberries together in a large bowl.
- Whisk together all dressing ingredients. Toss with salad immediately before serving. Enjoy!
White Chicken Chilli – Found here – http://www.gimmesomeoven.com/5-ingredient-easy-white-chicken-chili-recipe/
This delicious and easy white chicken chili recipe can be made with just 5 ingredients in 15 minutes!
- 6 cups chicken broth
- 4 cups cooked shredded chicken (*or see slow cooker method below, which uses uncooked chicken breasts)
- 2 (15-oz) cans Great Northern beans, drained
- 2 cups salsa verde (store-bought or homemade http://www.gimmesomeoven.com/tomatillo-salsa-verde/)
- 2 tsp. ground cumin
- optional toppings: diced avocado, chopped fresh cilantro, shredded cheese, chopped green onions, sour cream, crumbled tortilla chips
Stovetop Method: Add chicken broth, shredded chicken, beans, salsa and cumin to a medium saucepan, and stir to combine. Heat over medium-high heat until boiling, then cover and reduce heat to medium-low and simmer for at least 5 minutes.
Serve warm with desired toppings.
Slow Cooker Method: Add chicken broth, 2 (uncooked) *boneless skinless chicken breasts, beans, salsa and cumin to a slow cooker, and stir to combine. Cook on low for 6-8 hours, or high for 3-4 hours until the chicken is cooked through and shreds easily with a fork. Shred the chicken.
Serve warm with desired toppings.
Incredible squash Pizza – Use pesto instead of tomato!
Recipe: (makes one 30cm pizza)
3 Cups Mashed Butternut Squash (1 large squash)
1 Cup Almond Flour (if you want a nut free pizza, try using fine corn meal)
3/4 Cup Garbanzo Flour
1/4 tsp Sea Salt
1/8 tsp Black Pepper
2 Tbsp. plus 1 Tbsp. Ground flax
1 tsp Dried Oregano
Green Pizza Sauce (recipe below)
A handful of pitted Kalamata olives
1 Cup cherry tomatoes (chopped)
A couple of handfuls arugula, herbs, or baby beet greens
* Or pizza sauce and toppings of choice
Begin by preparing the squash for roasting. Cut the squash in half lengthwise and scoop out the seeds. Lay cut side down in a roasting pan and fill halfway with water. Cook in a 200 C (400 F) oven for 40minutes to 1 hour (adding more water as needed to top up), or until a fork can easily pierce the flesh of the squash. Let cool, then scoop out the flesh.
In a small bowl combine the 2 Tbsp of ground flax with 4 Tbsp water. Let sit for 5 minutes.
In a larger bowl combine 3 cups of squash with the soaked flax meal, almond flour, garbanzo flour, salt, pepper, dried oregano, and extra ground flax. Stir to combine.
Spread the mixture onto a parchment lined tray and create a 30 cm (12 inch) circle, making sure that the edges are a little bit thicker. Bake in a 220 C (425 F) for 30-35 minutes or until the edges are crisp and golden and the centre is set (and can peel away from the paper). Top with pizza sauce, tomatoes, and olives, and bake for another 10 minutes. Let sit a few minutes before garnishing with greens.
Green Pizza Sauce
1/4 Cup Cashews
1/2 Cup packed basil
1 Cup packed spinach
1/2 Lemon, juiced
Sea Salt and Pepper to taste
8 Tbsp. Olive oil
In a food processor puree the cashews, basil, and spinach until smooth. Add the salt, pepper, lemon juice, and oil, mix to combine.
Roasted Lemon Garlic Herb Chicken
- 6 chicken thighs
- 6 cloves garlic, sliced into halves
- Salt and freshly ground black pepper
- 1 Tbsp vegetable oil
- 2 lemons, divided
- 1 Tbsp chopped fresh poultry herbs, plus more for serving (such as rosemary, thyme, marjoram, oregano or sage. I recommend using a blend of two or three)
- Preheat oven to 400 degrees. Rub both sides of each chicken thigh with cut side of garlic halves, set aside and reserve garlic, then sprinkle each of chicken side with salt and pepper.
- Heat oil in a 12-inch oven safe skillet over medium-high heat. Once hot, add chicken add cook until bottom is golden brown, draining rendered fat once halfway through cooking, about 8 minutes (I’d recommend using a splatter screen if you have one, oil will splatter quite a bit). Transfer chicken to a plate, drain off majority of oil from pan (leaving just enough to coat pan, about 1 tsp).
- Thinly slice half of one lemon and place reserved garlic halves in pan and along with lemon slices. Top with chicken, then sprinkle with 1 Tbsp herbs. Bake in preheated oven until center of chicken registers 170 degrees on an instant read thermometer, about 18 – 20 minutes.
- Cut garlic halves into slices and serve with chicken, garnish with additional fresh herbs to taste. Cut remaining lemons into wedges. Serve with lemon wedges for spritzing chicken.
You can still have Sunday Dinner!
You can always find amazing recipes on gluten free or psoriasis safe foods on blogs like Pintrest and Bloglovin. These really help when you need some inspiration for dinner!
I hope your all still with me and I’ll try to make this process as easy as possible for people to follow.
If you have any suggestions or recipe ideas then feel free to add them on the recommendation page!