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Gluten Dairy And Sugar Free Diet

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Egg Substitutes: Bind Your Desserts And Make Them Rise Allergen

I went on a Sugar, Gluten and Dairy Free Diet for 30 Days

Eggs are a near-perfect food. But not if you have an egg allergy!

Unfortunately, commercial egg replacers contain soy protein and wheat gluten- two highly processed, allergenic ingredients that cause digestive discomfort for many people.

But there are natural, unprocessed allergen-free ingredients that can be used to replace eggs and theyre probably in your pantry right now!

Before attempting an egg substitute, you need to determine the function eggs have in your recipe. Eggs can bind, leaven or moisturize.If a recipe contains only one egg, but a fair amount of baking powder or baking soda, then the egg is serving as the binder. This is an easy replacement that can be achieved with almost any of the substitutes listed below.

But if a recipe contains many eggs like a soufflé eggs are acting as the leavener and the binder. And the substitution will be a flop.

As a general rule, the fewer eggs a recipe calls for, the easier they will be to substitute.

  • 2 tbsp cornstarch = 1 egg
  • 2 Tbsp. arrowroot flour = 1 egg
  • 2 Tbsp. potato starch = 1 egg
  • 1 mashed banana = 1 egg
  • 1 Tbsp. milled flax seed + 3 Tbsp. water = 1 egg
  • ¼ cup unsweetened apple sauce = 1 egg
  • ¼ cup organic plain yogurt, whipped = 1 egg
  • 2 Tbsp. water + 1 Tbsp. oil + 1 tsp. baking powder. Mix well. = 1 egg
  • 1 tbsp agar agar powder + 1 tbsp water. Whip together. Chill. Whip it again. = 1 egg white
  • ¼ cup cooked pumpkin or winter squash = 1 egg
  • 1/4 tsp. xanthan gum + 1/4 cup of water. Let stand, then whip. 1 egg white

Gluten Gives Me Brain Fog

I had a rather lavish gluten-filled dinner one night after the cleanse and experienced what I can only describe as a gluten hangover the next morning. This brain fog has happened a few times since and does not bode well for a CEO running morning meetings daily. I notice it more when the gluten is heavily processed like crackers or cereal.

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.

Also Check: Is Red Wine Gluten Free

Learn About How To Cope With Becoming Glutened Or Dairy

Everyones body responds differently to these two ingredients and when you take them out of your diet, your physical response will become much greater than when you were giving it a steady stream into your body.

While you may not know how big or small your reactions will be, it doesnt hurt to consult either your doctor or a few websites to find out the best ways to combat becoming glutened or dairy-ed.

Read here for my full step-by-step process for menu planning on a gluten and dairy-free diet.

I offer a weekly gluten-free dairy-free recipe and menu planning service called if youd love some inspiration and support on getting tasty healthy meals to the table.

I Went On A Complete Detox For A Month And It Changed My Life So Much That I Decided To Stick With It

Week 1 Casein Free, Chocolate Free, Citrus Free, Corn Free ...

Like many people, when the new year started, I felt like it was time to turn over a new leaf and undo all of the damage from the gluttony of the holiday season. I was feeling sluggish and tired, and tasks that normally take me an hour or two suddenly consumed the entire day. When I got an email in January from my gym offering a two-week detox program, I reluctantly signed up. Maybe my body needed a reset?

Off limits were dairy, eggs, peanuts, lunch meats, vegetable oils, soy, coffee, black tea, soda, alcohol, sugar, gluten, artificial sweeteners, and fruit juice. These items often have harmful additives or trigger common food sensitivities that impact your physical and mental health. On the menu were most veggies, fruit, organic chicken, turkey, and pork, grass-fed beef, wild seafood, olive oil, nuts, legumes, rice, potatoes, oatmeal, almond milk, green tea, spices, herbs, and more. Many of these foods are known to aid memory and improve focus.

The food you put into your body not only affects your energy levels, but it can actually affect your emotions, too.

But then came day six. The fog lifted, as did my mood. I felt like I had more energy than before. Mentally, my workload didnt feel quite as heavy, and I was accomplishing more in a day than I have previously done.

Why Detox?

While making small gradual changes may not sound as exciting, those kinds of changes will create new and lasting habits that you can easily maintain forever.

But Detoxes Arent A Quick Fix

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How Do I Eliminate Gluten And Dairy From My Diet

The first step to eliminating gluten and dairy is to educate yourself on their effects and where theyre most commonly found. Once youre aware of where gluten and dairy may be hiding in food, you can make more informed choices at the store and at the restaurant.

Stick to a whole foods diet naturally free of dairy and gluten. Dairy is naturally a gluten-free food. If you choose to purchase processed foods, be very mindful of ingredient labels and contamination warnings. Often, even if a product is gluten or dairy free, it may have been processed on the same equipment as gluten or dairy containing products. Get my clean eating food list.

When eating out at restaurants, inform your waiter that you cannot consume dairy or gluten. Restaurants may cook certain foods in butter, or prepare foods on a surface covered in flour or even put flour into foods such as omelets, to make them more presentable. You cannot always trust seemingly gluten or dairy-free dishes so make sure to ask. To avoid contamination, communicate with your server and impress the importance of your restriction upon them. Remain firmyou can even ask them their specific processes for avoiding contamination. Many restaurants will even have gluten-free and dairy-free options!

Make sure you know your alternatives for gluten and dairy. Its relatively easy now to find conforming recipes and substitutes for gluten and dairy. Here are some common swaps to get you started:

I Gave Up Sugar Alcohol Gluten Grains Dairy And Soy For 30 Days

My clothes were tight-fitting, my skin was flaring up, and I was mentally foggy. Something needed to change.

Hello. My name is Christine and I’m addicted to sugar, salt and bread. I have equal opportunity sweet tooth and salt tooth. And I’m an emotional eater through and through.

There. I said it.

On the whole, I’m generally not a terrible eater. I tend to eat real foodmostly plantsand I never eat too much. I exercise regularly, practice yoga and meditate . Overall, I’m healthy. I’m not overweight. There’s nothing to worry about, right?

Except I felt like crap. Plus, my family’s health history is bleak. Cancer runs on both sides of the family. And when your father passes away at the age of 42 from a heart attack, heart disease is a serious concern. You grow up paying attention to vital signs, lab tests and other markers of a well functioning body.

Somewhere along the way, I stopped listening and began taking my health for granted. In particular, I let my eating habits slide. I stopped being choosy about what I ate.

More baked goods and slices of pie found their way onto my plate. A handful of lime Tostitos became half a bag. I needed a flour tortilla quickly warmed on the stovetop whenever my stress levels started to spike. And breadthe crusty, doughy baked fluffs of heavenI loved it.

I couldn’t speak to my family until I shot half of cup of coffee into my system.

But something needed to change. My body and mind needed a reset.

Recommended Reading: Gluten Free Puff Pastry Brands

Dairy Gluten Sugar Free Breakfast Recipe Ideas

Lowering your sugar intake and eating foods that fight inflammation can really contribute to improving your overall health.

So put down those store bought gluten free baked goods because they will always make you overeat. Here are four filling gluten free, dairy free and sugar free savory breakfast ideas to try:

Why You Should Avoid Gluten

KETO GROCERY HAUL | Sugar-free, Gluten-free, Dairy-free, Low Carb

Gluten intolerance affects approximately 18 million people, or 6 percent of the U.S. population, according to 2013 information provided by the Center for Celiac Research and Treatment. Celiac disease a serious autoimmune disorder caused by ingesting gluten is believed to affect around 1 in 131 people or 1 percent of the population in the United States. Eliminating gluten from the diet takes effort and vigilance, as in addition to avoiding wheat, rye and barley, you will need to remove “low gluten” grains, like spelt and kamut, from your diet, as well as avoid most processed foods since they may contain hidden gluten in their ingredients like caramel color, baking powder, citric acid and numerous others, according to Dr. Amy Myers, an expert on the gluten-free lifestyle.

Read Also: Is Einkorn Flour Gluten Free

More Savory Breakfast Ideas

Easy gluten free English muffin recipe sourdough starter.

From those 3 waffle recipes, these Zucchini Waffle Recipe are sugar free.

Gluten and dairy free waffles recipes made 3 ways, sweet or savory with 3 different toppings. Choose between sweet gluten and dairy free pumpkin waffles, banana cinnamon waffles or savory zucchini waffles. Make these gluten free dairy free waffles recipes whenever you need a morning celebration!

Check out these savory beet pancakes and sweet potato latkes.

People Kept Asking Me Why I Was On A Diet

I got really used to explaining to people why I was on a diet. It is sort of surprising that people would ask that question. I explained A1C and that I was working with a dietitian to see if I could improve my numbers by eliminating some items. Yes, it might run in my family. Yes, stress can be a contributing factor. Yes, I exercise regularly. No, weight is not the only factor. No, it is not really any of your business.

Read Also: Gluten Free Desserts Recipes Real Simple

Dairy And Gluten Free Grocery List

I made a fuller grocery list with over 100 foods to eat when youre following a gluten and dairy-free diet, you can find it here. This is the grocery list for this week:

In general, you want to focus on eating plenty of fruits and vegetables, nuts, seeds, legumes, some fish and meats, eggs, healthy fats like coconut and olive oil, herbs and spices.

So give this 7 day diet plan a try, you can mix and match the recipes this is my personal plan, I never follow it fully, because plans are always changing, but Im trying my best.

You try your best too! You can eat as much as you desire . Make sure to snack on healthy minimally processed foods like nuts, fruit and vegetables. Mix in some of your favorite gluten and dairy free recipes and make this plan your own.

Why Follow A Dairy

No Sugar Gluten Free Diet Plan

Well, let me explain.

You see, we all have consumed grains, dairy, legumes, and meat in our lifetime, yes? Yes! I eat them all. Gluten-free grains of course.

But heres the thing. As I sit here typing up this post, I can tell my brain and body need a little calming down. Its been on the crazy cycle for oh weeks now! YIKES! Yes, stress can really take a toll on ones health and deplete you of important key MINERALS.

You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress , the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesnt have the necessary nutrients in order to do so. Hey, its pretty tired of trying to fight, ya know? Hence the continuous inflammation of the body and brain. Sad, but true.

On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.

Unfortunately, for many of us, we get stuck in the chronic stress cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.

Recommended Reading: Is Kraft Zesty Italian Dressing Gluten Free

Here Are Examples Of Our Daily Meals:


Protein shake: Banana , frozen berries , coconut water, coconut yogurt, Pea Protein powder, GF oats. Thats it. It has everything we need to start the day.

Nick is whizzing himself a lovely shake


In our household, this must be the most filling meal of the day. Great way to finish the morning exercise routine. The body is set up for the day. After this meals, we normally start cutting out calories for the day.

  • Fried eggs with spinach, Herbamare, and nutritional yeasts sprinkles on a piece of sourdough / GF bread.
  • 100% buckwheat spirals / spaghetti with natural tuna / anchovies . Add nutritional yeasts, roasted pumpkin kernels, sesame seeds, GF Tamari or Organic tomato sauce, leftover steamed/baked veggies, leftover meat. Salad on the side.
  • Pancakes: GF oatmeal, eggs, banana, homemade applesauce. .
  • Healthy muffins: blueberries or banana bread made with almond meal.
  • Pizza on a GF base with Nutritional flakes.
  • Eat fruit in between but cut out their consumption around lunch.


    Slightly lighter meal.

  • I normally use leftovers. Control the portion. Should be light but filling enough to last until dinner. With nuts, rice crackers snacks in between.
  • Soups. My favorite hearty recap: whole skinless chicken drumsticks, celery, potato, carrot, spinach, lentils. I use a pressure cooker on 25 mins setting. Lentils make it very creamy. Yum!
  • Paleo sausages/chicken meatballs with salad / steamed frozen veggies.
  • Warm salad with colorful veggies / lean meats.

    Dairy Free Gluten Free Diet Benefits

    Okay, so you might be a bit sad at first, but lets look at the benefits. And theyre many, because:

    • Were cutting out two often highly processed types of food
    • They also happen to be super common allergens.
    • Dairy contains several components that are inflammatory and have been linked to acne, several types of cancer and insulin resistance.
    • Foods that contain gluten often come with a high glycemic index and glycemic load that over time can lead to increased chronic inflammation, hyperglycemia, insulin resistance and diabetes.
    • When you cut out gluten and dairy you make more space for fruits, vegetables, seeds and nuts which are great sources of antioxidants. Antioxidants that we need to fight oxidative stress and thus inflammation in the body.

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