Keep Track Of Your Progress And Stay On The Path
If youre like me, getting off track when youre going gluten-free happens.
And hey, nothing to feel bad about Ive been there. But after youve made some changes, stick with it. You wont see results overnight so make sure youre realistic with your lifestyle changes.
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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.
Gluten Free Dairy Free Egg Free Savory Breakfast Burrito
You can easily prep elements of this savory breakfast idea ahead of time making it a cinch to pull together for an easy weekday breakfast or lunch!
Instead of the regular bean and potato vegan burrito I incorporated some healthy complex carbs, a probiotic rich ingredient , nutrient rich sprouts and a delicious avocado sauce that provides moisture and enhances all those flavors.
For an extra kick I added this organic sugar free ketchup it has clean ingredients, absolutely no sugar and it comes in a glass bottle.
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The Genesis Of Ketogenic
Despite its recent popularity, the ketogenic diet isnt new. Nearly a hundred years ago, it became a popular treatment for children with epilepsy, a seizure disorder. Before the 1920s, medications for epilepsy were limited and not always effective. Researchers noted that after two to three days of fasting, however, seizure activity decreased. This was thought to be a result of a metabolic change in the brain, from burning carbohydrates to utilizing ketone bodies from fat as the primary fuel.
Because long-term fasting isnt an option, researchers discovered that depriving the brain of carbohydrates produced many of the same beneficial effects. The first documented ketogenic diet plans were similar to what is used today for seizure control, with as many as 90 percent of calories in the diet coming from fat. The diet fell out of fashion in the late 1930s as a result of the discovery of more effective seizure-control medications, although it has enjoyed a resurgence in recent years for children with epilepsy that doesnt respond well to medications.
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Why Should You Eat A Gluten
If you have celiac disease or suspect that you may have a gluten sensitivity, then the best course of action is to eat a strict gluten-free diet. This allows you to avoid potentially damaging inflammation in your gastrointestinal system and other bodily systems. That being said, eating a gluten-free diet does more than help you avoid issues it also provides real benefits!
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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.
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What Can You Eat On The Keto Diet And What Should You Avoid Eating
The keto diet is extremely low-carb, which means that all of your favorite foods are out. This includes anything with bread, rice, pasta or flour in it sugary snacks like cookies and cakes fruit juice regular soda grain-based meats potatoes . Its also not recommended to eat foods like beans, legumes and soy-based products.
But all is not lost! There are still plenty of delicious and nutritious foods you can enjoy while on the keto diet. These include healthy fats like olive oil, avocado and coconut oil meat, poultry and seafood low-carb vegetables like broccoli, spinach and cauliflower dairy products like cheese, yogurt and cream nuts and seeds and low-carb sweeteners like Stevia, erythritol or monk fruit.
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Dairy And Gluten Gone Bad
If I told my grandma 25 years ago: Grandma you need to do something about that arthritis and cut out dairy and gluten asap. Shed look at me as if Im crazy and then probably beat me with a stick forcing me to get out of her house. And shed be right.
Every day she had bread and cheese, then something we called porridge which was made out of milk, bread, sugar and butter. And then wed also have our traditional salad which was made out of cucumbers, tomatoes, onion, peppers and something similar to feta cheese that my grandma all grew and made herself. With a whole lot of bread that was fresh from the bakery.
My grandmas cheese was made out of goat milk that my mom HATED with a ton of passion. The milk, the yogurt, the cheese tasted nothing like the products you can find today. They werent creamy and too pleasant. I remember the yogurt was super sour and had a very distinct smell thats not for everyone.
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Whats The Difference Between Gluten
Too often when someone decides to do a keto diet and they head out to the gluten-free section of their nearest supermarket and load up their cart.
However, gluten-free is not the same as a ketogenic diet. In this post, I will break down the main difference for you easily.
Do you know that gluten-free isnt always low carb and that they are not the same thing? There may be some similarities but they are quite different.
For example, keto-friendly food does not automatically equate to gluten-free, nor does the food found in the gluten-free aisle give you the green light to have it on low-carbohydrate diets.
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Foods That Are Gluten And Dairy
Transitioning to gluten and dairy-free food can feel like an intimidating leap to make but it doesn’t have to be. In fact, the majority of whole foods are naturally gluten and dairy-free, and new gluten and dairy-free food options in grocery stores are making it easier to find compliant foods than ever before. By focusing on all the foods you can still eat, learning food labels, understanding hidden ingredients, and finding gluten and dairy-free substitutes for some of your favorites, you can build a diet that suits your dietary needs without sacrificing delicious food.
Friday: Instant Pot Teriyaki Chicken
21 Day Fix Container Counts per Serving: 1 Red, 1/4 Purple, 1/2 tsp, 2 sugar teaspoons
Weight Watchers Blue Plan Points : 5
Hope you guys have an amazing week!! And if you follow along with this meal plan or make any of the recipes, Id love to hear from you on social! Your posts, comments and photos of your meals seriously make my life!! You can find me or find/tag me on Instagram thefoodieandthefix
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What Happens When You Give Up Gluten Sugar And Dairy
Writing about ways to be healthy through what many consider alternative means is a little off the beaten path.
Sometimes my colleagues and I catch a little flack for suggesting that its possible to turn around health problems and avoid disease by doing something as radical as improving your diet.
So I have to admit I get a little excited when I see the kind of advice I share also appearing on those trendy magazine sites.
A colleague shared one recent article with me that appeared on Fast Company, a magazine site that I am probably not hip enough to subscribe to. But its nice to know I have something in common with them or at least one of their writers who shared her amazing experience when she gave up gluten, sugar, dairy and coffee
Gluten Dairy Sugar Free Lunches Made Easy
Packing gluten dairy sugar free lunches for school is probably the trickiest thing about starting a special diet for your kiddo. Although once you get a good system down, it gets so much easier.
Thats exactly what this post will give you. A simple guide with mix and match elements to help you create your own system and make packing gluten free dairy free school lunches a cinch.
Plus, these ideas easily fit into a paleo & grain free diet as well.
*For My Autism Parents*I am writing this article with my readers who have kids on the autism spectrum in mind. Many of them are following the GFCF Diet to help their childs autism. You will notice a few extra tips sprinkled throughout.
However, this information is quite applicable to any family following a GFCF or gluten free dairy free diet.
*This post contains affiliate links**
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Foods That Contain Gluten
Unfortunately, there are many foods on grocery shelves that contain gluten, some of which are surprising. It’s important to carefully check the ingredients of any packaged products. Always look for the words “gluten-free” when reading food labels.
The gluten-free label shows that a product doesn’t contain gluten. It also ensures that the product wasn’t made in a facility where other gluten-containing products are produced, which could mean there is still gluten in the food.
Here is a list of the main grains that contain gluten:
Listed below are just a few common foods that contain gluten. Talk with your doctor or dietitian to find out more:
- Bread and pastries
What Snacks Are Gluten
Snacks dont have to be processed, pre-packaged foods! Whole foods make quick, delicious, and cost effective snacks. Rather than reaching for snack packs or crackers, consider choosing:
- Fruit and nut butter
If you do choose pre-packaged processed foods for a snack, be mindful of labels. Youll begin to notice certain brands that are known for being gluten and dairy-free. Snacks labeled vegan or paleo are often safest, but be sure to always double check and weigh the risks of contamination for yourself.
Get my full list of the best gluten-free and dairy-free snacks.
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Atkins Phase 3 And : Gluten Can Sneak Back In
Phase 3 of the Atkins diet is mostly gluten-freethe only grains allowed are oats and brown rice. But if you also react to oats, or youre just not careful to choose a safe oatmeal, you could run into trouble on the gluten front .
In addition, at this point in the diet some people following Atkins start to fudge a little by enjoying a grain-based treat, or just get a little careless and thats when they may discover that theyre sensitive to gluten.
If you already know you cant have gluten, make sure you dont slip up in Atkins Phase 3.
Phase 4, meanwhile, is the diets maintenance phaseand it allows grain-based food, although the official diet website recommends including only wheat pasta, oatmeal and brown rice. To keep this part of the diet gluten-free, you certainly could skip the wheat pasta and include only oatmeal and brown rice .
Also, note that Atkins brand products are not gluten-free. Since many people eat these in Phases 3 and 4, youll need to steer clear.
Recipes For A Gluten Free And Dairy Free Diet
A morning omelet or scramble with bright vegetables and avocado atop a bed of greens or cauliflower rice, along with a slice of gluten-free toast, is a great idea for breakfast when youre gluten free and dairy free. Just be sure to not cook with butter, which is common for egg preparation when dining out .
Snacks might include nuts and seeds for a DIY trail mix or as a topper for dairy-free almond yogurt, a chia seed pudding or a batch of overnight oats made with a plant alternative to cows milk. Oat or almond milk would work. You can also always have a smoothie for immediate fuel, especially if youre choosing a green smoothie containing leafy greens and avocado.
Dinner is best prepared simply. A nice filet of fish, cut of lean beef, chicken or turkey breast, with a side of greens and complex and gluten-free carbs, such as quinoa or sweet potato, is a good formula to use for meal planning. Or go with beans and lentils as plant options, such as in lettuce wrap tacos, for a vegetarian option, with extra protein if you add avocado.
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What Is The 7
Lets not get this twisted. This aint gonna be a low carb or keto meal plan where you quit grains and legumes and fruit. Were still gonna eat all those healthy foods, but heres what well be getting rid of:
- honey and maple syrup
- all types of natural or refined sugar
- all chocolate, even the darkest ones out there
- other types of sweeteners and sugar that arent natural and have no fiber in them
The goal here is to simply reset those tastebuds. Believe me, if you do this for a week and try a regular chocolate bar youll find it overly sweet and disgusting. Youll also discover that the sugar thats in fruit is more than enough to satisfy a sweet tooth.
Is Gluten Free Low Carbohydrate
We recently covered whether a gluten free diet is good for type 2 diabetes and blood sugar. Strangely, many people with type 2 diabetes and prediabetes automatically think that following a gluten free diet is going to be better.
Certainly it can be, if you have the right kind of gluten free eating plan. However, since we do encourage a low carbohydrate eating plan, were here today to discuss: is gluten free low carbohydrate?
The answer might really surprise you.
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Vegan Meal Plan: Day 2
Breakfast: Minty Kale Smoothie This is a super bright and refreshing way to get greens in first thing in the morning.Lunch: California Avocado Kale Salad with Cashew Ranch Dressing The cashew ranch dressing is LIFE. I had to have a good homemade dressing in this Vegan Meal Plan!Snack: Quick & Easy Creamy Hummus with baby carrots, red bell pepper, or gluten-free vegan crackers, such as my Easy Almond Flour Crackers!
Q: Are There Other Benefits To A Low
A: In addition to having the potential to help people lose weight and then maintain it, the experts at the Harvard School of Public Health13 report that low-carb diets may have other health benefits as well. For instance, they say that low-carb diets have been shown to lower triglycerides and increase HDL cholesterol, which can lead to better heart health.
And the Mayo Clinic14 says that in addition to weight loss, low-carb diets may help prevent such conditions as metabolic syndrome and high blood pressure, or improve them if theyve already developed.