Vegan, Oil-free, Gluten-free West African Peanut Stew Hearty stew made with a rich and creamy peanut base, combined with delicious vegetables and spices I believe I first heard of African Peanut Stew in The China Study by dr. T. Colin Campbell. A must-read for everyone, by the way. Prior to that I only tried sweet potatoes once and really hated them. Why? They came in the form of incredibly greasy fries and that really didn't appeal to me, even before I started eating an oil-free diet. I am not sure why but after reading about this stew I decided to give it a try. And I'm glad I did. This has become one of our favorite recipes. Sweet potato West African Peanut Stew Ingredients 1 medium onion 2 Tbsps fresh ginger 4 cloves garlic 3/4 cup unsalted peanut butter OR use powdered peanut butter such Pure PB2 and add water to adjust consistency 1/2 cup tomato paste 6 cups low sodium vegetable broth 4 cups sweet potato, peeled and cubed 3 -4 cups leafy greens such as kale (about 1 bunch, ribs removed, chopped); *green cabbage (roughly chopped) OR spinach leaves Sriracha or your favorite hot sauce Lemon juice, to taste (optional) 1/4 cup roughly chopped peanuts, for garnish (optional) cooked brown rice Directions Put the onion, ginger, garlic, peanut butter, tomato paste and the veggie broth in your Vitamix blender and process until smooth. (If you have a smaller blender, use enough of the veggie stock to get things moving and add the rest of the broth to the pot). Pour the mixture into a pot, add the potatoes, and bring to a boil. Cook on medium-low heat for about 20 minutes or until the potatoes are done. Stir in the kale or cabbage* and simmer for a few more minutes until it is soft. If you are using spinach, no need to continue cooking, just throw the leaves in, give them a stir and a minute to soften. Season with hot sauce to taste. Add lemon juice if you wish. Serve over brown rice, and top with a few chopped peanuts if you wish. Note: *If you are using cabbage instead of kale it will take a few minutes longer to cook. No animals were harmed during the creation of this recipe! Blue-eyed kitty

Written by Kathy S. on August 7, 2025 "I tried a lot of different things. I tried juicing and drinking green smoothies all day. My naturopath kept trying different supplements. There were a few that helped some, but none of them helped me to recover. My naturopath also had me try vitamin IVs and ozone therapy. I paid a good amount of money, and nothing helped." In 2015 I was diagnosed with Hashimoto's Thyroiditis. Leading up to that I gained weight and had a lot of fatigue. I went on medication and cut out all gluten. Yet still I had a lot of fatigue and other symptoms also started. The worst was the terrible flu-like pain. Over-the-counter pain medication didn't really work. So, I decided to see a naturopath. I was very much into natural forms of health and decided to see what she had to say. She ran a bunch of tests and told me I had Chronic Fatigue Syndrome. That was in 2016. After that my health rapidly declined. I started out becoming housebound and then a little while later I became bedbound. I was bedbound for 8 months straight. I had numerous symptoms. I had brain fog, extreme fatigue, dizziness, flu-like pain, joint pain, light and sound sensitivity; those are to name just a few. I had to have blackout curtains in my room and earplugs if things were too loud. It was a terrible time. I reached out to Jitka for help with my diet. I already ate a vegan diet and had for many years. I truly believed that if I just had the perfect diet, I would heal myself. I did the best I could, but eating was hard as I couldn't eat much. I did try and eat as healthy as I could. Unfortunately, I didn't see any real improvement. I tried a lot of different things. I tried juicing and drinking green smoothies all day. My naturopath kept trying different supplements. There were a few that helped some, but none of them helped me to recover. My naturopath also had me try vitamin IVs and ozone therapy. I paid a good amount of money, and nothing helped. I also tried doing the sauna (that did help some) and pacing my activities. Some things helped a little, but I never got very far. Then someone I knew from a group told me they had done a program called The ANS Rewire program. It is a mind/body program that teaches you how to rewire your brain. I started that program when I was bedbound. It included diet principles (I didn't fully adhere to that, since he believed a vegan couldn't heal—I proved him wrong), meditation, and a few other things, but mostly focused on the rewiring principle. I started the program and within a few months I was not bedbound anymore. A few months later I was taking short walks. I started to make some real progress, and my symptoms started to improve. I was no longer light and sound sensitive, although I still had fatigue and pain. I was making improvements until we moved into our new house, which had a lot of stairs, and the move set me backwards a little. I started to pace my activities more and I even got an electric chair for one set of my stairs to conserve my energy. I started to become fearful of doing too much and that it would make me worse. So I remained mostly housebound. It was during that time that my doctor also diagnosed me with fibromyalgia. I was lost with what to do to recover. ↓ How Kathy healed from Fibromyalgia, Chronic Fatigue, and Hashimoto's Thyroiditis... ↓ Then I heard a recovery interview from someone who had worked with Dan Buglio (Pain Free You). I resonated a lot with what he said. I decided to watch his daily videos. And then I decided to sign up for his group coaching program. It was the best decision I made. He teaches a lot about how fear can keep us in that pain/symptom loop—that the brain is sending danger signals in the form of symptoms and pain because it thinks it needs to protect us from the danger it perceives. The pain and symptoms we experience are perceived danger. The pain and symptoms are very real, but we need to teach the brain that we are actually ok. Dan Buglio explains it way better than I do. I stopped being afraid of things. And even though I had symptoms, I started doing things again. Within a couple of months I was walking three times a week for 15 minutes. I started adding a few gentle weight exercises at home. I started the program in the spring of 2023. In December of that year, I started going back to the gym and lifting weights and also got a car as I started driving again after 8 years of not driving. In February of 2024 I started taking a Tahitian dance class. I healed from Hashimoto’s in 2019. I do believe that was down to diet and cutting out gluten. I have not needed medication since then and my thyroid numbers have been perfect. I am healed of chronic fatigue syndrome and fibromyalgia. I do believe my vegan diet and doing the mind/body work is what finally got me to a full recovery. I live a full active life now. I spend time with my kids and grandkids and go to their activities. I walk between 30 minutes to an hour each day. I lift heavy weights three times a week and take Tahitian dance twice a week. I performed in Tahitian dance performances both last year and this year and I find it a lot of fun! I am so glad I got my life back! --Kathy Stoner "Fear can keep us in that pain/symptom loop—that the brain is sending danger signals in the form of symptoms and pain because it thinks it needs to protect us from the danger it perceives. The pain and symptoms we experience are perceived danger. The pain and symptoms are very real, but we need to teach the brain that we are actually ok." Note from Jitka: I first started working with Kathy in December 2020. At that time, she was already eating a vegan, gluten-free diet and had healed her autoimmune disease—Hashimoto's thyroiditis—through her dedication. Unfortunately, even with an even cleaner whole-food, plant-based diet, her fibromyalgia and chronic fatigue did not improve. Back then, I had not yet discovered the missing piece to solving these conditions, and I felt sad that I couldn’t help her more. Since then, through my work with clients, I have learned that diet and exercise—though essential—are not always enough. Our mind, especially the subconscious, plays a powerful role in healing. Stress, past traumas, and unresolved emotional experiences can keep the body in a state of illness. Many people suffer greatly even when all tests look normal, because a deficiency of drugs or supplements is not the true cause—and therefore not the cure. Lasting recovery often begins when the nervous system feels safe and calm again. Kathy’s story shows this so beautifully. Once she addressed the fear that was holding her back, her health began to turn around. I followed her journey over the years and was so happy to see her keep searching until she found the right path to recovery. It wasn’t an easy or straightforward road—she tried many approaches before finding what truly worked. Through mind-body therapy, Kathy transformed her life. She went from being bedridden and exhausted to active, strong, and joyful. Today she exercises, dances, and lives her life fully. Watching her make this transformation feels like a true miracle, and I couldn’t be happier for her. I wish Kathy many more years of health, joy, laughter, and of course—dancing! --Jitka

Vegan · Oil-Free · No Added Sugar Light, fruity, and naturally sweet—this cake is as refreshing as it is beautiful! 🍏 Vegan Apple Jelly Cake Looking for a light, refreshing dessert that’s as beautiful as it is wholesome? This Vegan Apple Jelly Cake is a perfect choice! Made entirely from whole plant foods—without any oil or added sugar—it’s a naturally sweet, fruit-forward treat that’s perfect for late summer or early fall. The soft, lightly baked cake base is topped with gently simmered apple slices suspended in a delicate apple juice jelly. It’s gluten-free, crowd-pleasing, and full of familiar flavors with a touch of elegance. Plus, it sets in the fridge—no frosting needed! Whether you're celebrating a special occasion or simply want a healthier dessert option, this cake delivers both nutrition and satisfaction in every bite. Vegan Apple Jelly Cake Vegan · Oil-Free · No Added Sugar Prep: 15 min    Bake: 15 min    Cook: 15 min    Cooling: 1 hr 30 min    Total: 2 hours    Serves: 12 Ingredients For the Cake: • 1 cup gluten-free oats, ground into flour • 1/2 cup almond flour • 1/2 cup potato starch • 2 tsp baking powder • 1/4 tsp sea salt • 1/2 cup maple syrup • 1/2 cup ​organic ​100% apple juice* • 1/4 cup unsweetened applesauce • 1 tsp vanilla extract For the Topping: • 5 medium apples, peeled and thinly sliced • Juice of 1 lemon • 1/4 cup water • 3 cups ​organic 100% apple juice* • 3 Tbsp agar-agar powder Instructions Bake the Cake: 1. Preheat oven to 350ºF (175ºC). Prepare a 9-inch silicone or springform cake pan. 2. In a large bowl, mix the oat flour, almond flour, potato starch, baking powder, and salt. Set aside. 3. In a separate bowl (or blender), whisk together the maple syrup, apple juice, applesauce, and vanilla. 4. Pour the wet mixture into the dry ingredients and stir until a smooth batter forms. 5. Transfer the batter to the prepared cake pan and bake for 15–18 minutes, or until a toothpick inserted in the center comes out clean. 6. Let the cake cool on a wire rack for 30 minutes. Prepare the Jelly Topping: While the cake is cooling, add lemon juice and water to a pot. As you slice the apples, place them into the pot to prevent browning—make sure they're fully coated. Bring the mixture to a boil, then lower the heat and simmer for about 5 minutes. The apples should soften slightly but remain firm. Set aside. In a blender, combine the apple juice and agar-agar powder. Blend until smooth. Pour this mixture into a separate pot, bring to a boil, and simmer for 10 to 15 minutes, stirring occasionally. Add the cooked apples to the hot juice mixture and stir gently to combine. Assemble the Cake: A Pour the apple jelly mixture evenly over the cooled cake while it’s still in the pan. Refrigerate for at least 1 hour, or until fully set and firm. ​ Storage Tip: Leftovers freeze beautifully! Simply slice the cake and freeze in an airtight container. Before serving, let it thaw at room temperature for at least 1 hour.   Notes: * You can also use ​organic 100% apricot juice in place of apple juice and add a few canned apricot halves in pear juice for a delicious variation. No animals were harmed during the creation of this recipe! Not sure where I found this but it's precious 😂

Written by Mike Hutchings on September 16, 2024 "It wasn’t easy, and it took months of trial and error to find a diet that worked for me. But the results were undeniable. I slowly started seeing improvements, and over time, my inflammation began to subside." Two years ago, after receiving my third COVID vaccine, my life took an unexpected turn. It started with inflammation in my nose; an uncomfortable tingling that within three weeks turned into unbearable pain and a trip to the emergency room. Over the next year the pain and inflammation spread to my neck, ears, eyes, back, elbows, fingers, prostate, knees, and feet. I was overwhelmed as my body seemed to be turning against me, and despite multiple doctor visits, there was no clear diagnosis. They mentioned a potential autoimmune disease but said they would need a nose cartilage biopsy to confirm it. Their solution? A lifetime prescription of prednisone. But that wasn’t the path I wanted to follow. Relapsing Polychondritis - The Search for Answers Instead of accepting a future defined by medication, I turned to the internet and began researching alternative solutions to relapsing polychondritis. That's when I found Jitka, a wholistic health practitioner who introduced me to the relationship between diet and inflammation. This discovery changed everything. Jitka taught me that what I put into my body had a direct effect on my symptoms. It was eye-opening to learn that processed foods, sugars, oils, and even seemingly harmless salts were contributing to my body’s inflammatory response. Determined to heal naturally, I made the decision to overhaul my diet. A Whole Foods Approach I committed to eating only Whole Foods, nothing processed. I stopped dining out, which was a big lifestyle shift, and began cooking all my meals at home. It wasn’t easy, and it took months of trial and error to find a diet that worked for me. But the results were undeniable. I slowly started seeing improvements, and over time, my inflammation began to subside. My approach became a plant-based diet, free from salt, oil, and sugar. I was meticulous, yet even with this clean approach, I realized through food journaling that too much of a good thing could still trigger inflammation. For instance, an excess of nuts, seeds, or even fruit could cause flare-ups. So, I continued to fine-tune my diet, evolving it to incorporate as many high-micronutrient foods as possible while listening closely to my body’s signals. One such signal was noticing I felt better when I skipped breakfast.  With some additional research I discovered the healing power of fasting. I started incorporating fasting into my healing plan, including intermittent fasting and long fasting of 7 days or more at a time. It's during these fasting periods the undeniable connection between food and inflammation is so evident. "...it’s about what we eat, how we move, how we manage stress, and how we connect with the world around us." The Power of Physical and Mental Health Alongside dietary changes, I knew I needed to become physically stronger. I started jogging regularly, incorporating HIIT workouts, and lifting weights. Exercise became an outlet not only for improving my physical health but also for boosting my mental well-being.  One of the surprising reliefs I discovered was the use of saunas and hot showers. They provided instant relief from inflammation and helped me feel more grounded in my body. I also turned inward, focusing on mindfulness and stress reduction. Meditation became a daily practice, helping me let go of the stress and anxiety that had accumulated during this challenging time. I consciously shifted my mindset to appreciate the positives in my life—my health, my family, and the small joys of everyday living. Reconnecting with Nature Vitamin D deficiency was a concern, so I made a point of spending more time outdoors. Hiking, boating, or simply walking for an hour after dinner became my new normal. Mike connecting with nature Recently, I began practicing grounding—spending more time barefoot, walking on grass or simply standing in my yard. I found that reconnecting with the earth brought me a sense of calm and balance that further supported my healing journey. Sharing My Journey My autoimmune journey has been one of trial, discovery, and perseverance. While I continue to evolve my diet and lifestyle, I feel empowered by the knowledge and control I have gained over my health. This journey has taught me that healing is multi-dimensional—it’s about what we eat, how we move, how we manage stress, and how we connect with the world around us. I'm not symptom free yet, but I am pain free and able to live a happy, high-quality life without limitation and medications. My symptoms are trending in the right direction, and I feel empowered knowing I have tools to mitigate the inflammation. I ’m happy to share my experiences and insights with others who may be going through something similar. If you have questions or want to know more about my journey, please feel free to reach out. We’re all in this together, and I believe that with the right tools and mindset, healing is possible. -Mike Hutchings Note: If you would like to connect with Mike, let Jitka know, and she will provide his contact information. Just fill out the form below. Thank you! Life Update, July 2025. Congratulations to Mike, who has recently become a proud dad! Join me in welcoming a very lucky baby born into a healthy, whole-food, plant-based family! Mike and his baby boy, enjoying a day at the waterfall Note: I began working with Mike in April 2022. His case was challenging, requiring significant time, effort, and varied strategies to reduce the inflammation driving his symptoms. While Mike isn’t completely symptom-free, he is pain-free and committed to continuing his health journey. It’s hard work to stick to a strict diet, exercise, and lifestyle changes, but the benefits far outweigh the alternative of living in pain and ongoing inflammation, risking further autoimmune disease. This article was written in September 2024, almost two and a half years after we began working together. In many cases of relapsing polychondritis (and other autoimmune diseases), remission can be achieved much sooner. If you or someone you know is dealing with this condition, please share my website so they can learn how to manage and, ideally, put their disease into remission. Thank you, Jitka Learn more about relapsing polychondritis here . For more autoimmune success stories, click Reversing Relapsing Polychondritis: A Journey to Remission , Success Story - Relapsing Polychondritis in Remission , Success Story - Lisa's Relapsing Polychondritis Success Story , Success Story – Virk's Relapsing Polychondritis Recovery Journey .

Pociťujete bolest v uších, nose, očích nebo kloubech? Myslíte, že se jedná o relabující polychondritidu? Zajímá vás, jaké jsou možnosti léčby? Co je relabující polychondritida ? Relabující polychondritida (RP) je vzácné autoimunitní onemocnění neznámého původu, které postihuje přibližně 0,71 až 3,5 osoby na milion obyvatel ročně. Toto onemocnění způsobuje opakované epizody zánětu chrupavek v těle, často postihujících uši, nos, hrtan, průdušnici, oči, klouby, ledviny či srdce. RP může vést k výrazným změnám vzhledu a funkčnosti – například ke „květákovým“ uším, sedlovitému nosu, a v těžkých případech k poškození zraku, sluchu a dýchání. Objevuje se u mužů i žen napříč etnickými skupinami, s mírně vyšším výskytem u žen. Onemocnění se obvykle objevuje mezi 40. a 50. rokem života, ale může začít v jakémkoli věku. Lidé trpící autoimunitními chorobami mají zvýšené riziko rozvoje dalších autoimunitních chorob. Až 30 % případů RP se vyskytuje spolu s jinými chorobami pojivové tkáně, jako je revmatoidní artritida (RA), systémový lupus erythematodes (SLE) nebo Sjögrenův syndrom. Kvůli proměnlivému průběhu a nespecifickým počátečním příznakům (např. horečka, úbytek hmotnosti, noční pocení, únava, zvětšené uzliny) často zůstává RP po dlouhou dobu nediagnostikovaná – průměrně 2,9 roku. [1,2] Lékař sděluje pacientce, že jí nic není. Diagnóza relabující polychondritidy Krevní test specifický pro potvrzení RP neexistuje. Diagnóza založena na klinických příznacích, případně biopsiích nebo zobrazovacích metodách. Pro stanovení diagnózy RP by měl pacient splňovat alespoň tři z následujících šesti kritérií: Opakující se zánět chrupavek obou uší (až 90 % případů) Neerozivní zánětlivá artritida (50–85 %) Zánět nosní chrupavky (53 %) Zánět očních struktur (50–60 %) Zánět chrupavek dýchacích cest (hrtan, průdušnice) Poškození vnitřního ucha (např. ztráta sluchu nebo závratě) Léčba relabující polychondritidy Vzhledem k vzácnosti RP neexistuje jednotný léčebný postup – volba terapie závisí na závažnosti příznaků. Léčba pomocí léků Pills U mírnějších případů lékaři často předepisují glukokortikoidy (např. prednison) nebo dapson. Těžší případy mohou vyžadovat imunosupresiva jako metotrexát nebo cyklofosfamid. Někteří pacienti dostávají biologická léky (léky využívající přirozený imunitní systém organismu v boji proti nemoci nebo infekci) například infliximab (inhibitor TNF). Dále byly s různými výsledky testovány i jiné biologické léky – adalimumab, etanercept, abatacept, tocilizumab. Rituximab se však u RP neosvědčil. [3] Tyto léky zpravidla pouze tlumí příznaky a nezaměřují se na samotnou příčinu nemoci. Navíc mají často vedlejší účinky, včetně rozmazaného vidění, nepravidelného srdečního rytmu a potíží s dýcháním. Chirurgické zákroky V případě kolapsu dýchacích cest mohou být nutné zákroky jako zavedení stentu, dilatace, tracheostomie nebo rekonstrukce. Příčiny relabující polychondritidy Přesná příčina RP není známa, ale studie naznačují genetickou predispozici v kombinaci s vlivy prostředí – zejména stravou. Přestože o RP a stravě existuje málo výzkumů, změny životního stylu a jídelníčku prokazatelně pomáhají u jiných autoimunitních onemocnění. Jak vzniká RP? Genetická predispozice. Environmentální faktory naruší střevní bariéru (syndrom zvýšené propustnosti střev), což umožní průnik větších částic do krve a spustí imunitní reakci. Imunitní systém začne tyto „vetřelce“ napadat. Ti v případě relabující polychondritidy připomínají svou molekulární strukturou chrupavku a imunitní systém spustí reakci zvanou molekulární mimikry, kdy imunitní systém mylně útočí na vlastní tkáně. J ak se uzdravit pomocí stravy a životního stylu Výzkumy naznačují, že geny samy o sobě nestačí ke vzniku autoimunitního onemocnění – spouštěčem bývají environmentální faktory. Vyléčením zvýšené propustnosti střev a minimalizací expozice zánětlivých potravin a látek zvyšujících zánětlivé procesy, lze snížit pravděpodobnost vzplanutí nemoci. Vyhledáte-li si v Národní lékařské knihovně (největší lékařské knihovně na světě) pojem Relapsing Polychondritis, najdete téměř 2 000 studií. Ani jedna z nich však nenabízí naději na vyléčení a nezmiňuje souvislost s výživou. A přitom právě strava může být klíčem k vyřešení této lékařské záhady. Protizánětlivá strava při RP a jiných autoimunitních onemocněních Strava založená na celistvých rostlinných potravinách vykazuje slibné výsledky při zvládání zánětlivých onemocnění. Jak by měla vypadat protizánětlivá strava: Eliminujte vysoce průmyslově zpracované potraviny, živočišné produkty, mléko a mléčné výrobky, rostlinné oleje a lepek (bezlepková dieta se doporučuje při hojení syndromu zvýšené propustnosti střev). Stravu doplňte vitamínem B12. Jezte stravu bohatou na vlákninu, polyfenoly, antioxidanty, omega-3 mastné kyseliny – celistvé škroboviny, luštěniny, čerstvou zeleninu, ovoce, bylinky a koření. Vyhýbejte se alkoholu. V případě, že tato strava nebyla dostačující k odstranění zánětlivých procesů, lze vyzkoušet eliminační dietu, která může pomoci odhalit spouštěče. Pakliže i tento přístup nestačil, lze podstoupit vodní půst za lékařského dozoru, který pomůže   resetovat imunitní systém i uzdraví propustná střeva. Další doporučení: Pravidelný režim, dostatek spánku, nekuřáctví, fyzická aktivita, pobyt na slunci a probiotika – zejména kmen Lactobacillus rhamnosus . [4] Techniky pro snížení stresu, jako je jóga, meditace apod. Vyhýbání se piercingům (viz případ těžké RP vyvolané piercingem ucha). [5] Vyhýbání se dalším spouštěčům: toxiny, plísně, GMO, pesticidy, viry, bakterie, houby, potravinová aditiva, plasty. Pravidelný pohyb a pozitivní mezilidské vztahy napomáhají uzdravení. Vyhýbání se antibiotikům a dalším lékům podporujícím zánět. Vyhýbat se zbytečným vakcínám, včetně vakcíny proti covidu. [6–9]. Vyhýbání se spouštěčům, včetně zánětlivých potravin a stresu, je klíčové pro zvládání příznaků a dosažení dlouhodobého zdraví. Studie podporující využití stravy při léčbě autoimunitních onemocnění Studie podporující účinnost rostlinné bezlepkové stravy u autoimunitních onemocnění: [10–23] Rostlinná strava může snížit zánět, otoky kloubů, BMI a zlepšit zdraví střev. Velmi nízkotučná veganská strava může zmírnit příznaky autoimunitní artritidy. Syrová veganská strava bohatá na antioxidanty a vlákninu zmírňuje ztuhlost a bolest kloubů. Byliny s protizánětlivým účinkem jako kurkuma, zázvor a skořice mohou být užitečné, ale klíčová je celková strava. Závěr Ačkoli své geny změnit nemůžeme, přechod na celistvou rostlinnou stravu s vysokým obsahem vlákniny a bez lepku  může zlepšit zdraví střev a zmírnit příznaky autoimunitních onemocnění. Tento přístup může pomoci: Ozdravit střeva a zklidnit imunitní systém. Omezit vznik zánětlivých procesů způsobených stravou a okolním prostředí. Posílit celkovou odolnost organizmu pomocí zdravého životního stylu. Další strategie, jako je pozitivní přístup, pohyb, kvalitní spánek a zvládání stresu, také podporují zdraví a často prospívají lidem s autoimunitními nemocemi.   Jitka Burger Díky vlastní zkušenosti s autoimunitním onemocněním (relabující polychondritidou) soucítím se všemi, kteří jí trpí, a jsem odhodlaná pomáhat ostatním najít úlevu. Můj příběh najdete zde a zde. Příběhy mých klientů zde, zde, zde a zde. Pokud jste připraveni převzít kontrolu nad svým zdravím, zavedení těchto změn vám může pomoci snížit zánětlivé procesy, zmírnit nebo zcela eliminovat příznaky a výrazně zlepšit kvalitu života. Chcete-li se mnou pracovat, ráda vás budu provázet vás na cestě k uzdravení. Nečekejte na zázrak, investujte do svého zdraví! Resources: [1] Borgia F, Giuffrida R, Guarneri F, et al. “Relapsing Polychondritis: An Updated Review.” Biomedicines. 2018 Sep; 6(3): 84. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164217/ [2] Chauhan K, Surmachevska N; Hanna A. “Relapsing Polychondritis.” StatPearls Publishing; 2020 Jan [3] Alqanatish JT, Alfarhan BA, Qubaiban SM. “Limited auricular relapsing polychondritis in a child treated successfully with infliximab.” BMJ Case Rep. 2019; 12(5): e227043. [4] Martín R, Chamignon C , Mhedbi-Hajri N et al. “The potential probiotic Lactobacillus rhamnosus CNCM I-3690 strain protects the intestinal barrier by stimulating both mucus production and cytoprotective response.” Sci Rep. 2019; 9: 5398. [5] Serratrice J, Ené N, Granel B et al. “Severe Relapsing Polychondritis Occurring After Ear Piercing.” J Rheumatol. 2003 Dec;30(12):2716-7. [6] Seida I, Alrais M, Seida R, et al. Autoimmune/inflammatory syndrome induced by adjuvants (ASIA): past, present, and future implications.  Clin Exp Immunol . 2023;213(1):87-101. doi:10.1093/cei/uxad033 https://pubmed.ncbi.nlm.nih.gov/36881788/ [7] https://www.nutritionandhealtheducator.com/post/success-story-mike-s-relapsing-polychondritis-sucess-story [8] Buchan SA, Seo CY, Johnson C, et al. Epidemiology of Myocarditis and Pericarditis Following mRNA Vaccination by Vaccine Product, Schedule, and Interdose Interval Among Adolescents and Adults in Ontario, Canada. JAMA Netw Open . 2022;5(6):e2218505. Published 2022 Jun 1. doi:10.1001/jamanetworkopen.2022.18505 [9] Vojdani A, Kharrazian D. Potential antigenic cross-reactivity between SARS-CoV-2 and human tissue with a possible link to an increase in autoimmune diseases. Clin Immunol . 2020;217:108480. doi:10.1016/j.clim.2020.108480 [10] Barbaresko J, Koch M, Schulze MB et al. “Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review.” Nutr Rev. 2013 Aug;71(8):511-27. [11] Alwarith J, Kahleova H, Rembert E, et al. “Nutrition interventions in rheumatoid arthritis: The potential use of plant-based diets. A review.” Front Nutr. Published online September 10, 2019 [12] HafströmI, Ringertz B, Spångberg A. “A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens.” Rheumatology (Oxford). 2001 Oct;40(10):1175-9. [13] McDougallJ, Bruce B, Spiller G et al. “Effects of a very low-fat, vegan diet in subjects with rheumatoid arthritis.” J Altern Complement Med. 2002 Feb;8(1):71-5. [14] Hänninen, Kaartinen K, Rauma AL, et al. “Antioxidants in vegan diet and rheumatic disorders.” Toxicology. 2000;155:45-53. [15] Müller H, de Toledo FW, Resch KL. “Fasting followed by vegetarian diet in patients with rheumatoid arthritis: a systematic review.” Scand J Rheumatol. 2001;30:1-10. [16] Lithell H, Bruce A, Gustafsson IB, et al. “A fasting and vegetarian diet treatment trial on chronic inflammatory disorders.” Acta Derm Venereol. 1983;63:397-403. [17] Kjeldsen-KraghJ, Haugen M, Borchgrevink CF, et al. “Controlled trial of fasting and one-year vegetarian diet in rheumatoid arthritis.” Lancet. 1991 Oct 12;338(8772):899-902. [18] PeltonenR, Kjeldsen-Kragh J, Haugen M, et al. “Changes of faecal flora in rheumatoid arthritis during fasting and one-year vegetarian diet.” Br J Rheumatol. 1994 Jul;33(7):638-43. [19] Goldner B. “Six Week Raw Vegan Nutrition Protocol Rapidly Reverses Lupus Nephritis: A Case Series.” International Journal Of Disease Reversal And Prevention. Vol 1 No 1 (2019) [20] Gershteyn IM, M.R.Ferreira LMR. “Immunodietica: A data-driven approach to investigate interactions between diet and autoimmune disorders.” Journal of Translational Autoimmunity. Volume 1, April. [21] B. Chandran, A. Goel. “A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis.” Phytother Res. 2012 26(11):1719 – 1725. [22] Aryaeian N, Mahdi Mahmoudi M, Shahram F et al. “The effect of ginger supplementation on IL2, TNFα, and IL1β cytokines gene expression levels in patients with active rheumatoid arthritis: A randomized controlled trial.” Med J Islam Repub Iran. 2019 Dec 27;33:154. [23] Shishehbor F, Safar MR, Rajaei E et al. “Cinnamon Consumption Improves Clinical Symptoms and Inflammatory Markers in Women With Rheumatoid Arthritis.” J Am Coll Nutr. 2018 May 3;1-6.

Diverticula, outpouchings in the gut. Have you been told that undigested particles from nuts and popcorn can cause complications in diverticula and that you should avoid these foods? Rejoice, you might be able to nosh on nuts and popcorn after all! According to an analysis of a cohort of 47,228 men who have been followed for 18 years, consuming nuts and grains does not increase the risk of diverticulitis or diverticular hemorrhage. In fact, eating nuts or popcorn at least twice a week reduced the risk by 20% and 27%, respectively! 1] But let’s start at the beginning… What is Diverticulosis? Diverticulosis occurs when small, bulging pouches develop in the digestive tract, usually in the colon. These pouches, called diverticula, define the condition. Most people with diverticulosis are asymptomatic and may not even realize they have the condition until it is discovered during a routine colonoscopy or imaging study. Causes of Diverticulosis The formation of diverticula is primarily due to increased pressures in the colon necessary to move small, hard fecal masses, often a consequence of a low-fiber diet typical in many developed countries, particularly the United States. This diet results in small, hard stools that require more pressure to pass through the colon, leading to the formation of diverticula. Several factors contribute to the development of diverticulosis:   2] 3] Low-Fiber Diet : Diets low in fiber lead to constipation and increased pressure in the colon, causing the formation of diverticula. In contrast, diets high in fiber, typical in underdeveloped countries, are associated with a virtual absence of diverticular disease.   Constipation Inadequate Hydration Diverticular disease is almost non-existent in developing countries Symptoms of Diverticulitis While most people with diverticulosis are asymptomatic, when diverticula become inflamed or infected when waste, or feces, become trapped in the outpouchings, a condition known as diverticulitis can develop, leading to severe symptoms such as: Changes in Bowel Habits : Constipation or diarrhea.   Severe abdominal pain - bloating, gas, cramping: Discomfort due to trapped gas in the diverticula. Often in the lower left side of the abdomen. Fever and chills Nausea and vomiting Rectal bleeding Diagnosing Diverticulitis Blood tests Stool tests Imaging tests (ultrasound, colonoscopy , CT scan) 4] Managing Diverticulitis Managing diverticulosis/diverticulitis involves dietary and lifestyle changes: Increase Fiber Intake : A high-fiber diet softens stools and reduces colon pressure. Include fruits, vegetables, whole grains, and legumes. Limit Intake of Highly Processed Foods and Animal Products : These foods contain little to no fiber. Adequate Hydration : Drinking water helps keep stools soft. Regular Exercise : Promotes regular bowel movements. Avoid Straining : Straining during bowel movements increases colon pressure.   Diverticulitis leads to significant healthcare utilization: 5] Emergency Visits and Hospital Admissions : Approximately 371,000 emergency department visits and 200,000 inpatient admissions annually in the U.S. Economic Impact : Annual costs of 2.1–2.6 billion dollars. In 2015, the total expenditure for diverticulosis and diverticulitis exceeded 5.4 billion dollars. Increasing Incidence : The rate of diverticulitis is rising, contributing to growing healthcare costs.   When to Seek Medical Attention Severe symptoms like intense abdominal pain, fever, or rectal bleeding require immediate medical attention, as they could indicate diverticulitis or other serious complications. Pain medications and antibiotics are often prescribed, and hospitalization may be necessary. Conclusion Diverticulosis is common and often symptomless. Although the pouches do not disappear, switching to a high-fiber, plant-based diet is the best way to prevent recurrent inflammation and infection. References: 1] Strate LL, Liu YL, Syngal S, Aldoori WH, Giovannucci EL. Nut, corn, and popcorn consumption and the incidence of diverticular disease. JAMA. 2008;300(8):907-914. doi:10.1001/jama.300.8.907 Nut, corn, and popcorn consumption and the incidence of diverticular disease - PubMed ( nih.gov )   2] Painter NS, Burkitt DP. Diverticular disease of the colon: a deficiency disease of Western civilization. Br Med J. 1971;2(5759):450-454. doi:10.1136/bmj.2.5759.450 Diverticular disease of the colon: a deficiency disease of Western civilization. - PMC ( nih.gov )   3] Crowe FL, Appleby PN, Allen NE, Key TJ. Diet and risk of diverticular disease in Oxford cohort of European Prospective Investigation into Cancer and Nutrition (EPIC): prospective study of British vegetarians and non-vegetarians. BMJ. 2011;343:d4131. Published 2011 Jul 19. doi:10.1136/bmj.d4131 Diet and risk of diverticular disease in Oxford cohort of European Prospective Investigation into Cancer and Nutrition (EPIC): prospective study of British vegetarians and non-vegetarians - PMC ( nih.gov )   4] Destigter KK, Keating DP. Imaging update: acute colonic diverticulitis. Clin Colon Rectal Surg. 2009;22(3):147-155. doi:10.1055/s-0029-1236158 Diverticular Disease: Imaging Update: Acute Colonic Diverticulitis - PMC ( nih.gov )   5] Peery AF, Crockett SD, Murphy CC, et al. Burden and Cost of Gastrointestinal, Liver, and Pancreatic Diseases in the United States: Update 2021. Gastroenterology. 2022;162(2):621-644. doi:10.1053/j.gastro.2021.10.017 Burden and Cost of Gastrointestinal, Liver, and Pancreatic Diseases in the United States: Update 2021 - PubMed ( nih.gov )

Experiencing painful ears, nose, eyes, or joints? Wondering if it’s Relapsing Polychondritis? Interested in available treatments? What Is Relapsing Polychondritis? Relapsing polychondritis (RP) is a rare autoimmune disorder with an unknown cause, affecting 0.71 to 3.5 people per million each year. This condition leads to repeated episodes of inflammation in the body’s cartilage, affecting areas like the ears, nose, larynx, trachea, eyes, joints, kidneys, or even the heart. RP can cause debilitating changes to appearance and functionality, leading to “cauliflower” ears, saddle-nose, and in severe cases, damage to eyesight, hearing, and respiratory health. RP occurs equally in men and women across racial backgrounds, with a slightly higher prevalence among women. The onset of RP typically occurs between ages 40 and 50 but can appear at any age. Many people with autoimmune diseases are at risk of developing other autoimmune conditions, and up to 30% of RP cases occur alongside other connective tissue disorders, such as rheumatoid arthritis (RA), systemic lupus erythematosus (SLE), and Sjögren’s syndrome. Due to its remitting, variable nature and non-specific early symptoms (such as fever, weight loss, night sweats, fatigue, and lymph node swelling), RP often goes undiagnosed for years—on average, about 2.9 years. [1,2] Doctor telling patient that there is nothing wrong Diagnosing Relapsing Polychondritis There is no specific blood test for RP; diagnosis is based on clinical signs and may involve biopsies or imaging. For an RP diagnosis, patients typically meet at least three of the following six criteria: Recurrent chondritis of both ears (up to 90% of cases) Nonerosive inflammatory arthritis (50–85%) Chondritis of nasal cartilage (53%) Inflammation in ocular structures (50–60%) Respiratory tract chondritis (laryngeal, tracheal cartilage) Cochlear or vestibular damage, such as hearing loss or vertigo Treatment Options for Relapsing Polychondritis Because of the rarity of RP, there is no one-size-fits-all treatment plan, and options depend on symptom severity. Medication-Based Treatments for Relapsing Polychondritis Pills For mild cases, doctors may prescribe glucocorticoids (e.g., prednisone) or dapsone. More severe cases might require immunosuppressants, such as methotrexate or cyclophosphamide. Some patients may also receive biologic drugs (medications that target the immune response) like Infliximab (a TNF inhibitor). Other biologics like adalimumab, etanercept, abatacept, tocilizumab have been tried with variable results. The use of rituximab for RP was unsuccessful. [ 3 ]  However, drugs primarily mask symptoms without addressing underlying causes, and they often have side effects, including blurred vision, irregular heartbeats, and breathing issues. Surgical Options In cases of airway collapse, procedures like airway stenting, dilation, tracheostomy, or reconstruction may be necessary. The Root Causes of Relapsing Polychondritis The exact cause of RP remains unknown, but studies suggest genetic predisposition combined with environmental factors—especially diet—may trigger autoimmune conditions. While RP-specific dietary studies are limited, diet and lifestyle changes have been shown to improve other autoimmune conditions. Here’s how RP might develop: Genetic predisposition sets the stage. Environmental factors cause barrier permeability (such as leaky gut), allowing particles to enter the bloodstream and trigger an immune response. The immune system starts attacking these “invaders,” which may resemble cartilage or other tissues, leading to “molecular mimicry”—a process where the immune system mistakenly attacks the body’s own tissues. B-cell and antibodies Healing Through Diet and Lifestyle Research supports that genes alone don’t cause autoimmunity; environmental factors often “pull the trigger.” By addressing gut health and minimizing exposure to inflammatory foods and substances, we can reduce the likelihood of autoimmune flare-ups. If you look up the term Relapsing Polychondritis (RP) in the National Library of Medicine , the largest medical library in the world, you will find close to 2,000 studies. None of them offers much hope or mentions a connection between RP and food. And yet, food might be the key to solving this medical mystery. The Anti-Inflammatory Diet for Relapsing Polychondritis and other autoimmune diseases Following a whole food, plant-based diet has shown promise in managing symptoms of inflammatory diseases. Anti-inflammatory Diet for Autoimmune Disease should include: No processed foods, animal products, dairy, oil, or gluten (try a gluten-free approach while healing the gut) with the addition of vitamin B12. High fiber, high-raw, plant-based meals, rich in antioxidants. Avoidance of alcohol. An elimination diet may help pinpoint flare-triggering foods, while a supervised water-only fast can reset immune and gut health. Additional Considerations include: Regular routines, adequate sleep, no smoking, physical activity, sun exposure, and probiotics, especially strains like Lactobacillus rhamnosus . [4] Stress management techniques like yoga, meditation, and mindfulness. Avoiding piercings (see a case study of severe RP induced by ear piercing).  [5] Avoiding other environmental triggers (toxins, mold, GMOs, pesticides, viruses, bacteria, fungi, food additives, plastics). Getting regular exercise and fostering positive relationships all support healing. Avoiding antibiotics, and other medications that cause inflammation. Avoiding unnecessary vaccines, including the Covid vaccine [6,7,8,9]. Avoiding triggers, including inflammatory foods and stress, is crucial in managing symptoms and achieving long-term health. Scientific Support for the Diet Approach Several studies support the benefits of a plant-based, gluten-free diet for autoimmune conditions: [10,11,12,13,14,15,16,17,18,19,20,21,22,23] A plant-based diet can reduce inflammation, joint swelling, BMI, and improve gut health. A very low-fat, vegan diet may improve symptoms in patients with autoimmune arthritis. A raw vegan diet high in antioxidants and fiber has been shown to reduce joint stiffness and pain. Herbal remedies that lower inflammation such as turmeric, ginger and cinnamon are useful adjuvants, however it is the overall dietary pattern that will make a change. Conclusions While we can’t change our genes, adopting a whole food, high-fiber, vegan, gluten-free diet has the potential to improve gut health and manage autoimmune symptoms. This approach may help by: Improving gut health, which in turn calms the immune system. Minimizing inflammatory triggers from both diet and environment. Strengthening overall resilience through healthy lifestyle practices. Other strategies, like maintaining a positive outlook, staying active, prioritizing quality sleep, and managing stress, can support health and are often beneficial to those with autoimmune diseases. Jitka Burger Having experienced an autoimmune diagnosis, I empathize deeply with those affected and am dedicated to helping others find relief. If you’re ready to take control of your health, adopting these changes may lead to fewer flare-ups, improved symptoms, and an overall healthier life. If you give me the privilege to guide you on your way to recovery, I will be happy to assist you. There has never been a better time to act than right now! Resources: [1] Borgia F, Giuffrida R, Guarneri F, et al. “Relapsing Polychondritis: An Updated Review.” Biomedicines. 2018 Sep; 6(3): 84. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164217/ [2] Chauhan K, Surmachevska N; Hanna A. “Relapsing Polychondritis.” StatPearls Publishing; 2020 Jan [3] Alqanatish JT, Alfarhan BA, Qubaiban SM. “Limited auricular relapsing polychondritis in a child treated successfully with infliximab.” BMJ Case Rep. 2019; 12(5): e227043. [4] Martín R, Chamignon C , Mhedbi-Hajri N et al. “The potential probiotic Lactobacillus rhamnosus CNCM I-3690 strain protects the intestinal barrier by stimulating both mucus production and cytoprotective response.” Sci Rep. 2019; 9: 5398. [5] Serratrice J, Ené N, Granel B et al. “Severe Relapsing Polychondritis Occurring After Ear Piercing.” J Rheumatol. 2003 Dec;30(12):2716-7. [6] Seida I, Alrais M, Seida R, et al. Autoimmune/inflammatory syndrome induced by adjuvants (ASIA): past, present, and future implications.  Clin Exp Immunol . 2023;213(1):87-101. doi:10.1093/cei/uxad033 https://pubmed.ncbi.nlm.nih.gov/36881788/ [7] https://www.nutritionandhealtheducator.com/post/success-story-mike-s-relapsing-polychondritis-sucess-story [8] Buchan SA, Seo CY, Johnson C, et al. Epidemiology of Myocarditis and Pericarditis Following mRNA Vaccination by Vaccine Product, Schedule, and Interdose Interval Among Adolescents and Adults in Ontario, Canada. JAMA Netw Open . 2022;5(6):e2218505. Published 2022 Jun 1. doi:10.1001/jamanetworkopen.2022.18505 [9] Vojdani A, Kharrazian D. Potential antigenic cross-reactivity between SARS-CoV-2 and human tissue with a possible link to an increase in autoimmune diseases. Clin Immunol . 2020;217:108480. doi:10.1016/j.clim.2020.108480 [10] Barbaresko J, Koch M, Schulze MB et al. “Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review.” Nutr Rev. 2013 Aug;71(8):511-27. [11] Alwarith J, Kahleova H, Rembert E, et al. “Nutrition interventions in rheumatoid arthritis: The potential use of plant-based diets. A review.” Front Nutr. Published online September 10, 2019 [12] HafströmI, Ringertz B, Spångberg A. “A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens.” Rheumatology (Oxford). 2001 Oct;40(10):1175-9. [13] McDougallJ, Bruce B, Spiller G et al. “Effects of a very low-fat, vegan diet in subjects with rheumatoid arthritis.” J Altern Complement Med. 2002 Feb;8(1):71-5. [14] Hänninen, Kaartinen K, Rauma AL, et al. “Antioxidants in vegan diet and rheumatic disorders.” Toxicology. 2000;155:45-53. [15] Müller H, de Toledo FW, Resch KL. “Fasting followed by vegetarian diet in patients with rheumatoid arthritis: a systematic review.” Scand J Rheumatol. 2001;30:1-10. [16] Lithell H, Bruce A, Gustafsson IB, et al. “A fasting and vegetarian diet treatment trial on chronic inflammatory disorders.” Acta Derm Venereol. 1983;63:397-403. [17] Kjeldsen-KraghJ, Haugen M, Borchgrevink CF, et al. “Controlled trial of fasting and one-year vegetarian diet in rheumatoid arthritis.” Lancet. 1991 Oct 12;338(8772):899-902. [18] PeltonenR, Kjeldsen-Kragh J, Haugen M, et al. “Changes of faecal flora in rheumatoid arthritis during fasting and one-year vegetarian diet.” Br J Rheumatol. 1994 Jul;33(7):638-43. [19] Goldner B. “Six Week Raw Vegan Nutrition Protocol Rapidly Reverses Lupus Nephritis: A Case Series.” International Journal Of Disease Reversal And Prevention. Vol 1 No 1 (2019) [20] Gershteyn IM, M.R.Ferreira LMR. “Immunodietica: A data-driven approach to investigate interactions between diet and autoimmune disorders.” Journal of Translational Autoimmunity. Volume 1, April. [21] B. Chandran, A. Goel. “A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis.” Phytother Res. 2012 26(11):1719 – 1725. [22] Aryaeian N, Mahdi Mahmoudi M, Shahram F et al. “The effect of ginger supplementation on IL2, TNFα, and IL1β cytokines gene expression levels in patients with active rheumatoid arthritis: A randomized controlled trial.” Med J Islam Repub Iran. 2019 Dec 27;33:154. [23] Shishehbor F, Safar MR, Rajaei E et al. “Cinnamon Consumption Improves Clinical Symptoms and Inflammatory Markers in Women With Rheumatoid Arthritis.” J Am Coll Nutr. 2018 May 3;1-6.

Vegan, Oil-free, Gluten-free, No Added Sugar A spicy addition to your salad dressing collection. Sweet Fire Mustard Dressing or Dip 🌶️ Inspired by the Sweet Fire Dressing from The Engine 2 Seven-Day Rescue Diet by Rip Esselstyn. Jitka Burger and Rip Esselstyn, January 2017 Ingredients 1 cup plain, unsweetened plant milk 1 teaspoon cayenne pepper 1/4 teaspoon smoked paprika 1/2 cup Dijon mustard 4 or more Deglet Noor dates, pitted (start with fewer, adjust to taste) Directions Place all ingredients in a blender and blend until completely smooth. Taste and adjust flavor or consistency by adding more plant milk or spices if needed. Store in an airtight container in the refrigerator for up to a week. Serving Suggestions Perfect drizzled on salads, in wraps, over air-fried potatoes or corn on the cob, or as a dip for raw veggies and crudités — anywhere you’d like a spicy-sweet kick! No animals were harmed during the creation of this recipe!

Bylo vám řečeno, že nestrávené části ořechů a popcornu mohou způsobit komplikace v divertiklech a že byste se těmto potravinám měli vyhýbat? Nezoufejte — zdá se, že si ořechy a popcorn přece jen dopřát můžete! Podle analýzy skupiny 47 228 mužů, kteří byli sledováni 18 let, konzumace ořechů a popcornu nezvyšuje riziko divertikulitidy ani divertikulárního krvácení. Naopak, konzumací ořechů alespoň dvakrát týdně se snížilo riziko o 20 % a při konzumaci popcornu dokonce o 27 %! [1] Ale začněme od začátku… Co je divertikulóza? Divertikulóza vzniká, když se ve stěně trávicího traktu, nejčastěji v levé dolní části tlustého střeva, vytvoří malé váčky nebo výchlipky zvané divertikly. Většina lidí s divertikulózou je bez příznaků a ani netuší, že ji má, dokud se na divertikly nepřijde náhodou při běžné kolonoskopii nebo jiném zobrazovacím vyšetření. Příčiny divertikulózy Vznik divertiklů je způsoben především zvýšeným tlakem v tlustém střevě, který je nutný k posunu malé, tvrdé stolice. To často souvisí s nízkým příjmem vlákniny typickým pro vyspělé země. Strava chudá na vlákninu vede k tvrdé stolici, která vyžaduje vyšší tlak k průchodu střevem, což přispívá k tvorbě divertiklů. Mezi faktory přispívající k rozvoji divertikulózy patří: [2][3] Nízký příjem vlákniny:  Strava chudá na vlákninu způsobuje zácpu a zvyšuje tlak v tlustém střevě, čímž se podporuje vznik divertiklů. Naproti tomu strava bohatá na vlákninu, typická pro méně rozvinuté země, je spojena s téměř nulovým výskytem divertikulárních onemocnění. Zácpa Nedostatečná hydratace Divertikulární onemocnění je v rozvojových zemích téměř neznámé. ⸻ Divertikulitida a její příznaky Zatímco většina lidí s divertikulózou nemá žádné příznaky, pokud se divertikly zanítí nebo infikují při zachycení stolice ve výdutích, vzniká stav známý jako divertikulitida, který může způsobit vážné obtíže, například: Změny ve vyprazdňování: zácpu nebo průjem Silné bolesti břicha — nadýmání, plynatost, křeče (často v levé dolní části břicha) Horečku a zimnici Nevolnost a zvracení Krvácení z konečníku ⸻ Diagnostika divertikulitidy Krevní testy Vyšetření stolice Zobrazovací vyšetření (ultrazvuk, kolonoskopie, CT vyšetření) [4] ⸻ Léčba divertikulitidy Léčba a prevence divertikulózy/divertikulitidy spočívá v úpravě stravy a životního stylu: Zvýšit příjem vlákniny:  Strava bohatá na vlákninu změkčuje stolici a snižuje tlak v tlustém střevě. Zařaďte do jídelníčku ovoce, zeleninu, celozrnné obiloviny a luštěniny. Omezit konzumaci vysoce průmyslově zpracovaných potravin a živočišných produktů:  Tyto potraviny obsahují málo nebo žádnou vlákninu. Dostatečná hydratace:  Pití vody pomáhá udržet stolici měkkou. Pravidelný pohyb:  Podporuje pravidelné vyprazdňování. Vyhnout se nadměrnému tlačení při stolici:  Tlak zvyšuje riziko tvorby divertiklů a hemoroidů. Komplikované případy divertikulitidy se léčí antibiotiky. V případech, kdy antibiotika nezabírají, postižená část tlustého střeva se často odstraňuje chirurgicky. Tato operace bohužel není bez rizika, proto je nejlepší komplikacím předcházet. ⸻ Kdy vyhledat lékaře? Silné bolesti břicha, horečka nebo krvácení z konečníku vyžadují okamžitou lékařskou pomoc, protože mohou znamenat divertikulitidu nebo jiné vážné komplikace. Obvykle se podávají léky proti bolesti a antibiotika, někdy je nutná hospitalizace. ⸻ Závěr Divertikulóza je velice častá a ve většině případů bez příznaků. Přestože divertikly samy nezmizí, přechod na stravu s vysokým obsahem vlákniny na rostlinném základě je nejlepším způsobem, jak předcházet opakovaným zánětům a infekcím. Citované zdroje: 1] Strate LL, Liu YL, Syngal S, Aldoori WH, Giovannucci EL. Nut, corn, and popcorn consumption and the incidence of diverticular disease. JAMA. 2008;300(8):907-914. doi:10.1001/jama.300.8.907 Nut, corn, and popcorn consumption and the incidence of diverticular disease - PubMed ( nih.gov )   2] Painter NS, Burkitt DP. Diverticular disease of the colon: a deficiency disease of Western civilization. Br Med J. 1971;2(5759):450-454. doi:10.1136/bmj.2.5759.450 Diverticular disease of the colon: a deficiency disease of Western civilization. - PMC ( nih.gov )   3] Crowe FL, Appleby PN, Allen NE, Key TJ. Diet and risk of diverticular disease in Oxford cohort of European Prospective Investigation into Cancer and Nutrition (EPIC): prospective study of British vegetarians and non-vegetarians. BMJ. 2011;343:d4131. Published 2011 Jul 19. doi:10.1136/bmj.d4131 Diet and risk of diverticular disease in Oxford cohort of European Prospective Investigation into Cancer and Nutrition (EPIC): prospective study of British vegetarians and non-vegetarians - PMC ( nih.gov )   4] Destigter KK, Keating DP. Imaging update: acute colonic diverticulitis. Clin Colon Rectal Surg. 2009;22(3):147-155. doi:10.1055/s-0029-1236158 Diverticular Disease: Imaging Update: Acute Colonic Diverticulitis - PMC ( nih.gov )

Vegan • Oil-free • Nut-free • Gluten-free • No Sugar Added “Excellent idea to share with friends or bring to potlucks.” Summer Bean Salad This easy and satisfying Summer Bean Salad is the perfect make-ahead dish for busy days, summer picnics, or potluck gatherings. Packed with plant-based protein, fiber, and fresh flavors, it comes together in minutes and tastes even better after chilling. With no added oil, no nuts, and no gluten, this salad is allergy-friendly and sure to please everyone at the table. Ingredients 1 (15-ounce) can black beans, drained and rinsed, or 1½ cups cooked 1 (15-ounce) can kidney beans, drained and rinsed, or 1½ cups cooked 1 (15-ounce) can garbanzo beans, drained and rinsed, or 1½ cups cooked 1 medium red onion, finely chopped 2 celery stalks, sliced (or more to taste) 1 cup chopped tomatoes (or more to taste) 1 cup salsa (mild, medium, or hot) 2 Tbsps freshly squeezed lime juice 1 tsp chili powder, or more to taste Instructions Combine all the ingredients in a large bowl and mix well. Transfer to a glass container and refrigerate for at least 1 hour to allow the flavors to blend. Why You’ll Love This Summer Bean Salad Quick & Easy:  Minimal chopping and no cooking needed! Healthy:  Whole-food plant-based, no oil, no sugar added, and high in fiber. Customizable:  Mix up the beans or veggies to suit your taste. Perfect for Meal Prep:  Lasts for several days in the fridge and tastes even better over time. Tips and Variations Feel free to substitute any of your favorite beans — pinto beans, navy beans, or even lentils work beautifully. For a spicier kick, add chopped jalapeños or hot sauce. Sriracha is always a good choice. If you want extra greens, stir in a couple of handfuls of fresh chopped parsley or cilantro before serving. Serve it over leafy greens for a heartier salad bowl. Frequently Asked Questions Q: Can I use homemade cooked beans instead of canned? A: Absolutely! Just make sure they are well-drained and cooled before adding them to the salad. Q: How long will this salad keep? A: Stored in an airtight container in the fridge, it will keep for up to 4 days. Q: Can I freeze this salad? A: It’s best enjoyed fresh or from the fridge; freezing is not recommended because it may change the texture of the beans. No animals were harmed during the creation of this recipe!

Vegan, Gluten-free, Oil-free, Refined Sugar-free Chocolate Hummus on toast Better than Nutella. And better for your health, too! Chocolate Hummus on banana slices This Chocolate Hummus is sweetened by dates and gets its creaminess from almond butter. But the number one star in this symphony of flavors are... BEANS! We like to use black beans but chickpeas and navy beans work well too. If you are tired of using the same old marmalade on your toast or if you are ready to try something new, e.g. chocolate hummus pizza, then this recipe is for you! Chocolate Hummus 1 cup unsweetened non-dairy milk, plus more if needed 2/3 to 3/4 cup dates, or more to taste 1 tsp vanilla extract 1/3 cup cocoa powder 3 Tbsps almond butter (or another nut or seed butter) ¼ tsp salt (optional) 1 can black beans or 1 ½ cups cooked beans OR chickpeas* Instructions Blend all ingredients except the beans in a high-speed blender until smooth. Add the beans and process until smooth, adjusting the consistency by adding more milk if necessary. Use for frosting cakes, cupcakes, parfaits, as a fruit dip, spread on apple slices etc. If using as frosting, chill in the fridge for at least one hour. Store in an airtight container. Freezes well. *Note: For another healthy variation, use cooked sweet potato instead of beans. No animals were harmed during the creation of this recipe! Dracula? Or just bad overbite?

Creamy. Clean. Customizable. Super creamy, no gums, no junk—just soy + probiotics, ready in 8 hours! Homemade Soy Yogurt (with Just Two Ingredients!) Why Make Your Own Yogurt? Ever looked at the long list of additives and thickeners in store-bought vegan yogurts? The good news is—you don’t need any of that. Making your own soy yogurt at home is simple, affordable, and surprisingly satisfying. Homemade soy yogurt is: 🦠 Gut-friendly – packed with live probiotic cultures 💰 Budget-friendly – a fraction of the cost of store-bought 🌱 Whole-food based – no gums, oils, or additives 🌍 Eco-friendly – no plastic containers or waste 🎨 Customizable – flavor it naturally after fermentation with fruit, vanilla, or a touch of maple syrup Why Soy? Unlike most plant-based milks, soy has enough natural protein to culture into yogurt without added thickeners. My top recommendations: WestSoy Organic Unsweetened Soy Milk EdenSoy Organic Unsweetened Soy Milk Homemade Soy Yogurt Ingredients 1 quart (4 cups or 32 oz) organic unsweetened soy milk (WestSoy or EdenSoy) 1–2 tablespoons plain unsweetened soy yogurt (as a starter) OR contents of 1–2 probiotic capsules (make sure they contain live cultures; I use capsules containing about 100 billion CFUs) Optional equipment: Glass jars or containers with lids A yogurt maker, Instant Pot with yogurt setting, or just a warm spot in your kitchen Instructions Heat the soy milk (optional but recommended): Pour the soy milk into a clean saucepan and gently heat it to about 110°F (43°C)—warm to the touch but not hot. Heating can help the cultures grow more consistently, but if you’re using shelf-stable soy milk and a clean starter, you can skip this step (I do ;o)). Add the starter: Let the milk cool slightly if it got too hot. Then stir in your starter yogurt or probiotic powder. Make sure it’s well mixed. Pour into jars: Transfer the mixture into clean glass jars or containers. Cover loosely with a lid (or leave slightly ajar to allow air exchange if using a yogurt maker). Incubate: Let the jars sit at a warm, stable temperature (ideally 105–110°F or 40–43°C) for 8–12 hours. A yogurt maker or Instant Pot on the “yogurt” setting works perfectly, but you can also place the jars in your oven with just the light on, or wrap them in towels and place in a warm spot (a cozy bed would do just nicely ;o)). Check and refrigerate: After 8 hours, check for tanginess and thickness. Once the yogurt tastes pleasantly tangy and has thickened slightly, refrigerate for at least 2 hours to set fully. It will continue to thicken as it chills. Tips for Success Starter choice matters: Use a plain, unsweetened yogurt with live active cultures*, Vegan Non-Dairy Yogurt Starter  (available on Amazon) —or a trusted probiotic with strains like Lactobacillus and Bifidobacterium (about 100 billion CFU). *While any plain, unsweetened non-dairy yogurt with live cultures may  work as a starter, I personally like Kite Hill Plain Unsweetened Almond Yogurt  because it’s a very clean product—free from gums, added sugar, and other unnecessary ingredients.) Save a little for next time: Once you’ve made your first batch, reserve a few tablespoons to use as a starter for the next one. Thicker yogurt: Homemade soy yogurt is naturally thinner than commercial versions, but you can make it thicker by straining it after it has cooled and set in the fridge. This will give it a consistency closer to Greek yogurt —or even cream cheese, depending on how long you strain it. You can use a fine mesh strainer lined with cheesecloth, a nut milk bag, or purchase a reusable yogurt strainer online. Final Thoughts Fermented foods like yogurt can be a healthy addition to a low-fat, whole-food, plant-based diet. While they may not dramatically shift your gut microbiome, they provide beneficial live cultures and variety. Try this recipe and make it your own. Whether as a creamy breakfast, a tangy dip, or a spreadable base for sauces—homemade soy yogurt is nourishing, easy, and truly satisfying. No animals were harmed during the creation of this recipe!