About cristy’s kitchen

A Note On Dietary Plans And Embracing A Healthy, Balanced Lifestyle

on gluten-free

The gluten we eat today is not the same as what our ancestors ate, which they traditionally prepared by soaking, sprouting, and allowing natural fermentation to occur for several days before being cooked and eaten. They didn't eat gluten in the large quantities that are consumed today, rather it was part of a balanced diet. Today, agriculture and industry have transformed gluten.

More and more people suffer from diseases related to gluten consumption, and perhaps it is because gluten activates zonulin, a protein synthesized in the intestinal and liver cells. Zonulin relaxes the tight intercellular junctions of the intestinal walls and causes intestinal permeability. A leaky gut is related to the occurrence of autoimmune diseases, chronic inflammatory diseases, infective, metabolic, and tumoral diseases.

Gluten is an inflammatory protein for all of us, not just for those who are intolerant, celiac, or allergic to it.

on dairy-free

Dairy products are highly inflammatory. We are not genetically designed to consume them. Each species produces the perfect milk necessary for the young of its own species. In addition, conventional cow's milk often contains antibiotics and growth hormones, which can contribute to hormonal imbalances.

Dairy products are highly insulinogenic and increase mucus production, which aggravates conditions such as asthma and allergies, and carry a series of non-beneficial bacteria. Dairy has been shown to contribute to health problems like thyroid diseases, allergies, weight gain, acne, bloating and even cancer in some cases.

The most bioavailable (easiest to absorb) sources of calcium are sardines, seeds like sesame, and green leafy vegetables like kale, cabbage, and broccoli.

the AIP (Auto-immune protocol) diet

The AIP (autoimmune protocol) diet is based on the principles of the paleo diet and aims to reduce inflammation, pain, and other symptoms caused by autoimmune diseases, such as lupus, celiac disease, and rheumatoid arthritis, among others.

Typically, the diet begins with a highly restrictive elimination phase carried out for a month to eliminate foods considered inflammatory. After this period, different foods are introduced one by one to see how the body tolerates them and identify those that cause the greatest reactions. Some people are able to include more foods than others after this phase. 

Foods to avoid while following the AIP diet include gluten, dairy, grains, legumes, eggs, seeds, nuts, nightshades, alcohol, and absolutely all processed and refined foods.

Based on my family’s personal experience, I can confirm that the AIP diet has truly incredible effects when it comes to auto-immune diseases. Despite the fact that it is a very restrictive diet, it is possible to enjoy delicious meals and create a wide variety of nutritious dishes.

In addition, I have learned that supplementing the diet with appropriate supplements is crucial. For that reason, having the guidance of a trusted functional medicine doctor is very helpful.

If you are dealing with any type of disease, following the AIP diet will help your body reduce inflammation and restore balance to your microbiota, which is vital for your body’s healing process.

You will find several AIP bakery and meal options on our menu at Cristy’s Kitchen, and also in my cookbook.


The paleo diet is a way of eating that focuses on nutrient-dense ingredients and avoids all kinds of processed and refined foods. This diet is also known as the evolutionary diet or the hunter-gatherer diet and is based on the diet of humans during the Paleolithic Era, which occurred between ten thousand and two million years ago. During that time, humans ate insects, wild plants, fruits, tubers, roots, animals, eggs, fish, and shellfish.

The principles of the paleo diet are based on the belief that our bodies have not evolved to eat and digest the foods produced through agriculture, which emerged approximately ten thousand years ago in the Mesopotamian region. Modern agricultural practices involving rapid growth, genetic modifications, and fertilizer, are considered contributors to the prevalence of many chronic diseases, such as obesity, type 2 diabetes, and cardiovascular disease.

Paleo eating is based on consuming real foods such as 100 percent grass-fed and grass-finished beef, pasture-raised chicken and eggs, pasture-raised heritage pork, wild-caught seafood, and fruits, vegetables, nuts, seeds, and fats in their most organic and natural forms. Contrary to what many people may think, it is not a meat-based diet, but a diet balanced between the consumption of proteins (including beef, pork, poultry, seafood, lamb, game, and organ meats—any kind of meat sourced from responsibly raised animals), healthy fats, nuts, seeds, fruits, and—a guideline that is not well known—many, many vegetables.


Vegetarianism is a diet that excludes products or by-products of animal origin, though it typically allows the consumption of eggs.

People adopt a vegetarian diet for a variety of reasons, including ethical considerations, out of respect for animals, as well as political, social, or cultural reasons.

There are different variations of vegetarianism, such as lacto-ovo vegetarianism, which includes eggs and dairy products, and lacto-vegetarianism, which includes only dairy and no eggs.

In our kitchen, we use the label “vegetarian” for items without animal products while allowing for the inclusion of eggs and honey.


Veganism is a stricter version of vegetarianism. Veganism does not include absolutely any animal product or by-product (including eggs and honey). At Cristy's Kitchen, products labeled as “vegan” adhere to this principle and do not contain any animal-derived ingredients or by-products, including eggs and honey.