I started a new diet plan that is supposed to lower my chances of cancer recurrence and slow the progression of endometriosis between surgery along with hormone therapies. Why diet? well to put it simply endometriosis and endometrial cancer are worsened by high levels of estrogen. Many foods we eat every day either can increase our bodies production of estrogen or having chemical compounds similar to the estrogen in them (phyto-estrogen). Both can cause the same physiological effects that women struggling with endometriosis or estrogen sensitive cancer should avoid. Now, some foods that have chemical compositions similar to estrogen (phyto-estrogen) can bind to estrogen receptors but not produce the negative effects estrogen. This is where researching on estrogen low diets can get tricky but that has to do with the physiology of estrogen receptor agonists verses antagonists and that is a topic for another day when I am feeling really nerdy. So anyways! Foods that can negatively increase estrogen in your body includes: red meats, alcohol, dairy products (goats or cows), caffeine, and soy. Now there are some foods that reduce your levels of estrogen and should be increased in an endo diet or other low estrogen diets. Some food that reduce estrogen are fibre foods (whole grains, brown rice, oat meal, fruits and veggies etc), cruciferous veggies (broccoli, cauliflower, kale, turnip, bok choy, etc), mushrooms (mushrooms lower levels of aromatase. Aromatase converts androgen to estrogen), red grape...
Why is this meal good for endo sufferers?
Asparagus is a good source of fiber (remember how I said food high in fiber lowers estrogen?). The approximately 180 grams of asparagus in this receipt has 15% of the daily recommended amount vitamin B1 (thiamine). Thiamine is an anti-inflammatory and can help with endometriosis related pain, assists liver enzymes in the removal of bad estrogen, and has antioxidant properties. For toughs of us who are on hormone therapies like lupron it is vital to help maintain bone strength in any way possible. Asparagus also helps with that as it has vitamin K that has been shown to increase bone density and reduce fractures in patients with osteoporosis. It is also a neural diuretic meaning it increases the kidney's filtration rate and production of urine lowering fluid retention that can contribute to the dreaded endo-belly!
Salmon: remember how I said we needed those good prostaglandins to replace the bad ones... Well salmon is a great source of healthy prostaglandins. It is also high in Thiamine (see benefits listed above). Also high in vit B2, B6, and B12 .... I think i'll make another post on how all the vitamin Bs can help endo... haha. Salmon is also a good source of potassium (equivalent amount to a full banana). Potassium can reduce muscle cramping and reduces water retention (back to the endo-belly benefits). Has selenium,selenium also help preserve bone density.
Dill: There was a study done in Thailand that study the effects of herbs and menstrual cramps and dill showed some evidence that it improved menstrual cramping in some patients. There have also been studies done using dill extract that showed conclusive evidence that it lowers depression.
Similarly many of the same ingredients that elevate estrogen have "bad" prostaglandins. We all need prostaglandins and need a dietary source of them but again, without getting too into the physiology of it all, some prostaglandins can increase inflammation and uterine contractions (cramps) that many of us with endo struggle with. Bad prostaglandins are found in fatty cuts of meat, dairy, and other saturated fats. Good prostaglandins can be found in fish, pumpkin, nuts, dark leafy greens, etc
There are more things that can help with symptoms of endometriosis that I will go over here and there while listing recipe ingredients but that was the most vital information!
So on to the good part! The food! I love food... too much!
The thought of this diet really is quite upsetting cause so many food I love are going away... Good bye my dear sweet pork carnita burritos smothered in queso, you will be dearly missed. But it's time to put on my optimism glasses! What a great way to challenge my cooking skills and creativity!
So I made my meal plan for the week and Sunday went shopping with one of my friends. Ended up paying around $150 (ouch).... But I am hoping once I get some of the basics each following weak will be a little cheaper!
What was on my shopping list this week:
Dairy free overnight oat (2 flavors)
Cucumber and smoked salmon (for snacking)
Dried fruit (for snacking)
Stuff for apple fruit leather (tried to make it last night and failed)
Ingredients for dairy free banana bread made with this seed flower stuff (haven't tried it yet wish me luck)
Sugar free peanut butter and jelly to make sandwiches with above mentioned bread.
Ingredients for chicken fajitas
Ingredients for salmon and asparagus (oven foil package dinners)
Ingredients for Cajun shrimp and mango jalapeno turkey sausage with chopped veggies (oven foil package dinners)
Ingredients for chicken avocado lunch wraps
I did a lot of prep work last night and will probably be cleaning the rest of tonight but so far I haven't craved anything yet!.... Oh wait, that is a lie... some one brought a bunch of Panera pastries and such to work to share... that was rough haha. I wonder if there is any way to make dairy free light fluffy pastries? hmmm...
For dinner tonight I gave one of the Salmon asparagus foil packages a try! It wasn't bad! So I figured I would share my recipe with you!
Salmon and Asparagus Endo Friendly Foil Dinner
What you will need:
(per package, I made a few so they could be ready when I need a quick dinner)
- One salmon fillet
- 8 sprigs of asparagus
- 1 to 2 slices of limon
- 1 sprig fresh dill
- 1 clove of garlic (minced)
- 1.5 Tbsp of olive oil
- Salt & pepper (to taste)
Step 1: Prepare your asparagus. Wash, cut off fibery ends, & peel
Note: When buying asparagus look for stalks that are firm with fully closed bud tips. Asparagus should feel damp but not wet or dry and woody. For this recipe spears thicker then 1/3 in are ideal as the stalks are more tender then ones smaller then 1/3 in. They hold more water so they won't become dry cooking in the oven at high heats as well. Thinner spears are better for lower heat cooking like blanching or stir-frying. Also peeling your asparagus will help remove the outer layer of more fiberus bitter flesh.
Step 2: Align your asparagus in a row ontop on a sheet of aluminum foil.
Step 3: Combine olive oil and minced garlic
Step 4: Drizzle olive oil/garlic mixture over the top of the asparagus and sprickle with salt & pepper.
Step 5: Remove skin from salmon fillet if present
Step 6: Salt and pepper bottom on fillet and place on top of asparagus bed.
Step 7: Drizzle more oil over top of fillet, sprinkle with garlic, add lemon slices and dill sprig.
Step 8: One last salt and paper to taste then wrap your meal up in its foil. Can be refrigerated or cooked from here.
Step 7: Cook at 400 degrees for 25 minutes.
Why is this meal good for endo sufferers?
Asparagus is a good source of fiber (remember how I said food high in fiber lowers estrogen?). The approximately 180 grams of asparagus in this receipt has 15% of the daily recommended amount vitamin B1 (thiamine). Thiamine is an anti-inflammatory and can help with endometriosis related pain, assists liver enzymes in the removal of bad estrogen, and has antioxidant properties. For toughs of us who are on hormone therapies like lupron it is vital to help maintain bone strength in any way possible. Asparagus also helps with that as it has vitamin K that has been shown to increase bone density and reduce fractures in patients with osteoporosis. It is also a neural diuretic meaning it increases the kidney's filtration rate and production of urine lowering fluid retention that can contribute to the dreaded endo-belly!
Salmon: remember how I said we needed those good prostaglandins to replace the bad ones... Well salmon is a great source of healthy prostaglandins. It is also high in Thiamine (see benefits listed above). Also high in vit B2, B6, and B12 .... I think i'll make another post on how all the vitamin Bs can help endo... haha. Salmon is also a good source of potassium (equivalent amount to a full banana). Potassium can reduce muscle cramping and reduces water retention (back to the endo-belly benefits). Has selenium,selenium also help preserve bone density.
Dill: There was a study done in Thailand that study the effects of herbs and menstrual cramps and dill showed some evidence that it improved menstrual cramping in some patients. There have also been studies done using dill extract that showed conclusive evidence that it lowers depression.
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