Mimi Goodies – Cooking healthy

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A candida cook book is a good idea for anyone who suffers from, or is prone to candida overgrowth. It is important that a candida sufferer takes every necessary precaution to avoid developing a fungal infection (Candidiasis) in their intestinal tract, mouth, skin, and genitals. The best way to control a Candida overgrowth is to follow a specific diet that does not encourage the development of bad gut bacteria or yeast.

However, before a candida cook book is started, you first need to create a food journal and carefully analyze your diet and find out which foods trigger candidasis, and those that done. You can then create an anti-candida diet based on your findings.

There are many foods that can cause an overgrowth in candida such as:

- Sugar in all it’s forms (refined, artificial, natural)
- Yeast food products – bread, pizza dough, breadcrumbs
- Refined grains – foods that are made with white flower (I.E. pasta, bread, cereal
- Smoked and cured food products – processed meat, bacon, sausage, etc.
- Beverages – Caffeinated coffee, tea, soda, beer, liquor, wine etc.
- Fermented food products – pickles, vinegar, soy sauce, etc.
- Dairy products – cheeses, cream, cows milk, etc.
- Peanut and peanut products
- And so on

Knowing what foods are considered safe to eat is just as important as knowing what to eliminate when creating a candida cook book. This is because, you need to know what food you can use to make healthy recipes you can enjoy and are fungal-free. Below is a brief list of foods most candida suffers can eat -

- Herbs and mild spices such as garlic
- Fresh vegetables – onions, carrots, cucumber, etc.
- Legumes – peas, beans, etc.
- Dairy – Butter, cottage cheese, yogurt
- Eggs and unprocessed, organic meat
- Oats such as porridge
- Whole grain products – rice, bread, etc.
- Oily fish such as mackerel, salmon, sardines, tuna, etc.
- Eggs
- Beverages – water, fresh fruit juice, herbal teas, fresh vegetable juice, such as pumpkin juice (Note: be careful with vegetable juices, as many of them, especially carrot contain plenty of sugar)

Keep in mind that some of the foods in the above list could aggravate candida symptoms. This is why it is imperative you create your own person food journal to determine what foods are best for you. Once you know what foods you can safely incorporate into your diet, you can begin creating you own candidia cook book by finding recipes that have “safe” ingredients.

Where can you find recipes? You can find recipes in special cooking books for candida in local and online bookstores. You can also find many recipes online by simply searching for the keyword “candida recipe”. An example of an excellent online site is Candidadiet. com.

Create a candida cook book

Once you find recipes, you’ll need somewhere to put them. You’ll find that creating your own cook book is an easy process. The following are the supplies you will need to create your own cook book include:

- 3-hole punched paper to manually record recipes
- Binder to store recipes
- 3-hole punch so you can print off recipes online and add them to your binder
- Pen/ pencil
- Dividers so you can divide your cook book into sections.

To keep your cook book organized, it’s a good idea to divide it into different recipe sections. You may find this suggestion helpful:

- Appetizers
- Salads
- Soups
- Sauces
- Main course
- Desserts
- Beverages

Finally, don’t forget that you can put your own chef abilities to the test and create your own yummy tasting recipes, and add them to your candida cook book as well.

A common concern when people hear a change in diet is needed to combat candida is whether it’s going to be bland or restrictive. So, do anti candida cooking recipes need to taste like they have been made from wet cardboard?

The simple answer is no, but it is clear that a person does need to forfeit some of their “comfort” foods to adhere strictly to a anti candida diet, and this is often why many people slip up allowing the candida yeast infection to gain a new foothold.

The key to a successful anti candida diet is to make the food interesting and varied, so that the sufferer dos not feel that they are left out from eating “the good stuff”.

So, let’s start with a little bit about why a diet can be effective against candida.

Candida normally exists benignly in the warm and moist parts of our body, this includes the gut, the vagina, the oral cavity and in the folds of our skin.

It is believed that everyone has some candida on or in them at all times, but an overgrowth cannot happen unless the immune system is functioning poorly, or the gut flora is not in balance.

The immune system can be compromised in a number of ways, including through taking medication, illness and stress, and when it is, there is a greater chance that the immune response will not be able to suppress a candida growth.

Also, the destruction of probiotics (friendly bacteria) in the gut from the prolonged use of antibiotics or other medication, or from eating a poor diet, can effect the levels of candida in the gut and allow it to overgrow and flourish.

If the candida is allowed to attach itself to the gut lining in sufficient numbers then there is the possibility of the candida breaking through the intestinal wall and releasing spores into the blood stream, allowing the candida to become systemic. This can also cause, what is often referred to as “leaky Gut” syndrome, where bits of partially digested foods and feces can leak out of the intestines.

The symptoms of candida can be varied, they can range from minor irritation, to severe systemic problems that can even be life threatening.

So, where does an anti candida diet fit in?

Candida needs to eat to continue to thrive, and if you starve it of its nourishment, and eat foods that strengthen the immune system and improve the levels of friendly bacteria, then it is clear that this will have a beneficial effect on combating the candida overgrowth.

Therefore, this means your diet needs to eliminate foods that nourish the candida, which include sugars and sugary foods, yeast products including most baked goods, foods that contain fungus or have been fermented, like alcohol.

There tends to be a disagreement about whether fruit should be removed from the diet, and this is because although it is high in fructose (a natural fruit sugar), it is has many beneficial effects that support a healthy immune system. So, the only fruit eaten should be whole fruit, not packaged or pre-prepared fruits, and fruit juices should probably be avoided.

Try to ensure that all food is cooked from fresh, and avoid all processed foods. Processed foods can contain many “hidden” ingredients, including sugars and yeast, and they are normally highly processed and have lost much of their nutritional value in the preparation and packaging process.

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There are a number of foods that are both acceptable, and will help suppress a candida overgrowth. These include:

Herbs
Garlic and Onions
Fresh vegetables, although those high in sugar like carrots should be restricted
Rice mike and Soya milk
Eggs
All meats, although choose only fresh organic meats whenever possible.
Cottage cheese and yogurt
Brown flour
Brown rice and oats
Cold pressed oils
Fish, but preferably oily fish
Pulses and beans

As you can see there is a pretty large selection of available foods that can be included in your anti candida cooking recipes, so there is no reason that your taste buds should be left out by following this kind of diet. Remember to consult your doctor before making radical changes to your diet.

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