Shop The Perimeter Of The Store
Did you know the freshest and most nutrient-dense foods can be found around the perimeter of the store?
Think about it, all the shelf-stable foods are in the center of the store, because they dont have to be swapped out as often as fresh foods that spoil quickly. The center of the store is also where many of the most expensive foods are in the grocery store.
Consider cooking and shopping using only the freshest ingredients you can find. Many of these foods can be found in the produce, meat, and bulk foods sections of the store.
Sugar Is Not My Friend
Even natural sugars, like dried fruit. A few days after the cleanse I had a small bag of organic, all-natural dried mango slices. Shortly after, I went on an evening bike ride. Toward the end of the ride I experienced a sugar crash so extreme I had to ride to the nearest grocery store and ask someone to help me get some food to avoid passing out.
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What Do You Serve With Manicotti
There are so many different side dishes which flavor well with this dish. We enjoy a side salad with warm garlic breadsticks or sliced baguettes.
Our go-to breadsticks are from My Bread Gluten Free Bakery And we also toast these baguettes and dinner rolls from Udis often.
And a side of steamed broccoli or green beans is another favorite.
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Pumpkin Chocolate Chip Bread
Heres a deliciously wonderful Pumpkin Chocolate Chip Bread recipe with thick, rich, and tender bakery-style slices loaded with mouthwatering fall flavor and our favorite semi-sweet chocolate morsels. This classic, sweet, quick loaf recipe is always a hit with family and friends. Bake this recipe to enjoy for a midday snack, after dinner cozy dessert, or an easy breakfast with your
Introduction To The Gluten
The gluten-free, casein-free, soy-free diet removes all sources of gluten, casein, and soy from the diet. The word diet is really a misnomer because this is a lifestyle change. It is a way of seeing food as nourishment for the body and brain. Once you see what gluten, casein, and soy can do to some peoples bodies, you will begin to understand why this diet is important.
What is Gluten?
Gluten is a protein found in wheat, rye, barley, and some oats. Most bread, pasta, cereals, cookies, cakes, and pretzels contain gluten. They must be removed from the diet.
What is Casein?
Casein is a protein found in dairy. Cows and goats milk both contain casein as does butter, yogurt, ice cream, cheese, and cream. Ghee is butter that has had the casein removed from it. You can use ghee if your child is not allergic or sensitive to dairy.
The protein structure of soy is similar to gluten and casein, therefore, it can cause the same issues. In addition, because most soy is genetically modified, it should be avoided. Soy should not be introduced as a substitute for casein.
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Resources For A Gluten
Adah Chung is a fact checker, writer, researcher, and occupational therapist.
Eliminating products that contain gluten and dairy from your daily diet can be challenging, since wheat and milk make up a significant part of the foods many people eat. These resources should help you figure out what foods are always safe, and what foods you’ll need to double-check before consuming. Plus, you’ll find links to gluten-free dairy-free cookbooks and other resources to help you with your diet.
Why Would Someone Need To Try A Gluten
Basically, cutting out gluten and dairy can potentially help someone eliminate two major sources of inflammation. In those with Celiac disease, casein can cross-react with gluten, meaning the body mistakes the casein for gluten, causing inflammation and furthering issues of leaky gut, says Pressici. For those people, cutting gluten and dairy can tame inflammation all around, although it’s not necessary for everyone who has Celiac.
Those with autoimmune conditions will often greatly benefit from a gluten and dairy free diet, since this type of protocol will help with gut healing and decrease inflammation, adds Presicci. “Leaky gut has been associated with the development of autoimmune conditions, so avoiding leaky gut in the first place or healing it if it already exists is critical, she says.
Let’s be clear: This is a very restrictive way to eat, which might be difficult to maintain long-term. There’s also the chance by cutting out whole foods groups that you could miss out on key nutrients. By eliminating gluten, the average person would eliminate intake of whole grains and therefore reduce intake of essential vitamins, minerals, and fiber as well as reducing protein when starches are chosen, says Kelly Jones MS, RD, CSSD, LDN. Similarly, cutting out dairy could make it harder for people to get calcium, vitamin D, and other nutrients.
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Skip The Processed Foods
I mentioned at the start of the post that gluten-free and dairy-free convenience foods hardly existed when I first started on this journey. Thats probably a good thing.
Today you can find GF/DF pretty much anything you want bread, pizza, pasta, cheese, granola bars, cookies, chicken nuggets, corn dogs,you get the idea.
Unfortunately, they are still processed foods. And that means they are not healthy. Even if they are free of gluten and dairy.
As much as you are able, stick to homemade food. Gluten-free bread is a cinch with this recipe. You can make big batches of any DF/GF baked good to store in the freezer for convenience, like muffins or granola bars.
Get your kids involved too!
Im here to help you raise healthy kids in body AND mind!
Check out this TEDx talk on critical thinking for kids, never more needed than in these times!
But Some Of My Meals Particularly Breakfast Became Very Repetitive
Breakfast was one of the harder meals of the day, since I almost always have a yogurt with granola or a bagel with cream cheese.
Since I don’t like to wake up early in the morning to cook, I just had a banana with peanut butter for breakfast during the week. It got a bit tiresome by the end of the week, and I would find myself snacking on nuts in between breakfast and lunch.
Lunch and dinner were more fun, since I had more time to cook and was able to find new and exciting recipes online. One recipe that I particularly liked for dinner was a chickpea coconut curry. Made with tomatoes, coconut milk, and spices and served over rice, I felt very full after eating it, and didn’t have the bloated feeling I sometimes get after having a dairy-heavy meal.
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Why You Should Consider Avoiding Dairy
You will want to avoid conventional dairy products and even grass-fed dairy until any intestinal permeability or inflammation improves, or keep them permanently out of your diet. Dairy is inflammatory for many people due to the A1 casein.
In addition, all dairy contains hormones. Even grass-fed, raw dairy contains natural hormones that can interfere with your own. Grass-fed butter, ghee, and sheeps milk dairy are nutrient-dense foods, but they are best to avoid when youre attempting to manage your PCOS.
Read more about the health reasons to go dairy-free.
At First It Was Fun Looking Up New Recipes For The Week
I enjoyed looking online to find recipes that would fit with my new restrictive diet. I turned to some vegan recipes, which I knew would already be dairy-free, so all I would have to look for was options without any grains.
One of my favorite new recipes is a vegan Caesar salad, which uses baked chickpeas instead of croutons, hummus instead of mayonnaise, and water from capers to give the dressing a briney taste.
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Tips To Make Going Gluten Free With A Picky Eater As Painless As Possible
Going gluten free-dairy free is a REALLY big change for some kids. To help with this transition, there are a few other strategies that could help:
- Eat what they eat You can still eat gluten and dairy if you want when they arent looking, but doing this diet with them will help a lot, at least in the beginning.
- Dont have gluten or dairy based foods around if you can help it if you have other kids in the house, this may not be impossible. If thats the case, try to be aware of the additional tension this could create and plan meals where everyone eats the same food.
- Encourage trying foods over and over again Explain that it takes time to get used to new foods and that trying helps us do that. This can turn into pressure, so be careful. Focus on compassionately educating! Tell your child that it takes up to 15 times of trying a food before they get used to it.
- Use Dips A lot of dips like ketchup, peanut butter, and honey mustard are GF-DF, if your child likes one, serve it with their new foods. Its a great tool because they taste something familiar with the dip. Learn more about using dips for picky eaters.
- Cook together When youre making GF-DF substitutes of their favorite foods, try to get your kid involved in the kitchen! When they can touch and see the ingredients, theyll be so much more likely to try the food!
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What Are The Risks Of Going Gluten
Many foods that contain gluten are an important source of fibre, iron and other essential nutrients. If youre going gluten-free, youll need to find alternative sources to reduce your risk of developing a nutritional deficiency. Talk to a doctor or dietician before going gluten-free. They can help you to create a diet plan that minimises this risk.
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Theres Something About Dairy
People opt for a dairy-free diet for an array of different reasons, but for an increasing number of people, theyre searching for relief from digestive issues, bloating, skin problems, and respiratory conditions that come hand in hand with eating dairy products.
A dairy-free diet includes foods that are free of milk and milk products. Whether you choose to simply reduce or completely eliminate these products from your diet your digestive system will thank you.
Less bloating bloating due to dairy is a common complaint, and is usually a digestive issue. This can be because of inadequate protein digestion, an inability to break down sugar and carbohydrates, and imbalances in gut bacteria. All of these factors can be due to dairy sensitivity!
Improved digestion sticking to a dairy-free diet guarantees that you avoid classic dairy symptoms including cramps, stomach pain, bloating, gas, diarrhea, and nausea.
On top of this, giving dairy the flick, means clearer skin, better respiratory health, and can also help to alleviate stress.
Cutting dairy out of your diet, however, can result in low potassium levels, magnesium deficiency and calcium deficiency. Luckily there are amazing dairy alternatives on the market that can help you get the nutrients you need, and keep your gut in check. Think goats milk, coconut milk, and almond milk to help you get your non-dairy, dairy fix.
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Freeze Leftover Portions Of Food You Dont Eat
If you make a dish and have leftovers that you know you wont get to, try to freeze them so you can eat them later on. I am really good at making big batches of soup that I get really sick of after 3 or so days.
One of the best things Ive found to minimize waste is to portion out about 3 days of servings, then freeze the rest. After a few weeks or a few months, Ill have a meal thats completely ready and just needs to be defrosted and reheated. No extra work required.
The same can be said for fruits or vegetables, meat, rice or quinoa, and even chicken or vegetable stock. So many things can safely be frozen and reheated, and its a shame for food to go to waste when you spend money on it.
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Make A Menu Plan & Shopping List To Avoid Extra Trips To The Store
Menu planning is one of my best tips for saving money, keeping me out of the drive-thru lines, and whining in front the fridge night after night.
Its also a great strategy for avoiding extra trips to the grocery store because when I have everything planned out, I can buy what I need for the upcoming meals and wont miss important ingredients.
Those extra trips to the store add up, especially if youre like me and can never seem to walk out of the store with just the item I went there for.
I inevitably end up with three or four extra things in my basket and that means more money adding up in my grocery budget.
Plan out your meals for one or two weeks at a time, then write out all the ingredients you need to make those meals come together. Once you have that list, you can compare what you already have with what you need at the store and theres your smart shopping list.
Dont want to do the menu planning and organizing on your own? Check out my gluten and dairy-free meal planning service, GFDF Weekly.
The Short Answer: It Depends
Polycystic ovary syndrome is the most common endocrine disorder in reproductive women, affecting nearly 10% in this age range. PCOS can cause symptoms like acne, unwanted body hair growth, scalp hair thinning, weight gain, insulin resistance, inflammation and disordered eating. Dairy is a controversial topic when it comes to PCOS, and you may be wondering if you have to cut it out of your diet in order to alleviate your PCOS symptoms. Here are a few considerations to make when choosing dairy products and ultimately deciding whether they have a place in your diet.
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Gluten And Dairy Substitutions
Eating gluten- and dairy-free can help reduce inflammation in the body if you are allergic or have an intolerance to these foods. The goal every day is to have balanced meals with a structure in place for gluten and dairy-free meal options. When you are going out to eat at restaurants, you can look at the menu ahead of time or ask for the gluten and dairy-free menu if one is available. Aside from your own knowledge of foods, you can ask the workers to be sure what you have ordered does not contain any gluten or dairy in it- let them know that you have an intolerance or allergy and make your intention really clear. Eating gluten and dairy free doesnt have to be difficult, you can be casual about it and set your intention to make sure you are feeling the best that you can!