Whole30 Rules What You Can And Cant Eat On Whole30
LIST OF FOODS YOU CAN EAT ON WHOLE30:
- All fresh vegetables: broccoli, leafy greens, cauliflower, mushrooms, all peppers, all squash, all potatoes , radishes, turnips, onions, garlic, lettuce, arugula, spinach, kale, kohlrabi, beets, zucchini etc.
- Fruits: apples, berries, peaches, plums, pears, melons,
- High-quality grass-fed meats: beef , chicken, duck, pork, turkey, sausage, deli-meats
- Wild-caught seafood: cod, eel, flounder, haddock, halibut, monk fish, perch, pike, salmon, snapper, sea bass, trout, tuna etc.
- Seasonings and spices: salt, black pepper, sugar free herbs & seasonings
- Healthy fats: extra-virgin olive oil, coconut oil, ghee, lard, animal fats, coconut oil
- Limited amount of nuts, seeds and healthy fats
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Do You Lose Weight On A Gluten And Dairy Free Diet
Not necessarily, as restriction of gluten and dairy doesnt mean a reduction in calories, which is the only real way to lose weight. However, eliminating both may lead to better choices when dining out and less opportunity to eat many popular processed snacks and junk, such as candy bars, greasy chips, bread, fried foods, cake and many desserts.
However, there are many gluten free dairy free snacks and sweets on the market now due to high demand, which are just as bad as their gluten and dairy containing counterparts . So, if youre making the bulk of your meals and snacks consist of these gluten free dairy free processed options, which may be higher in saturated fats, trans fats, sugar, calories and sodium, youre doing yourself a disservice and might even gain weight.
Dairy and gluten can be nutritious when prepared in a healthy way, and the same applies with gluten free dairy free foods. If youre regularly drinking coconut milk in your coffee and using coconut oil as your main oil source when cooking, you might have excess saturated fat intake. Likewise, eating too much animal protein and not enough plants will also increase saturated fat intake and pose a risk for your heart health. Butter isnt the only source of saturated fat: beef, coconut oil and milk and any unhealthy, packaged desserts that meet the gluten free dairy free requirements, but are still bad for you, do as well and in high doses.
Delicious Fall Recipes With No Dairy Gluten Or Sugar
This amazing article on healthy fall recipes was written by Nicole, a holistic nutritionist with a strong belief that it is possible for everyone to discover how good their body is designed to feel. Nicole works in partnership with her clients to achieve a lifestyle that is both balanced, fulfilling and nourishing. Go check out her fantastic blog with healthy recipes, or!
As we enter our coldest seasons, its natural for our eating habits and meal planning ideas to change a little.
Whod be down for a nice bowl of creamy stew, chili or homemade mac and cheese right now?
Comfort foods such as these are typically energy-dense, thanks to the inclusion of many grains and animal products. These foods give us a distinctive sense of satisfaction and tie in with an emotional memory in a form of nostalgic eating .
But while we may love the feeling of a comforting meal, these meals dont always love us back. Heavy, nutrient-dense ingredients usually add up in calories and rather quickly, too, for some of us.
Still, you should be able to enjoy some of your favourite classics, so bring some classics back to your kitchen table with these 28 Healthy Fall Recipes for Your Favourite Comfort Foods. These are nutritionist-developed, wholesome, clean-eating options that will leave you feeling more than content and are guaranteed to love you back.
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Meal Planning For Gluten Free And Diary Free Diets
How to Meal Plan if Youre Gluten Free and Dairy Free
Any type of restrictive diet, where one or more major food groups are not allowed, can be hard to follow and transition upon realization that you might have a food intolerance, allergy or sensitivity. Gluten free and dairy free are two kinds of dietary lifestyles that are incredibly common due to dietary conflict or a bad reaction, such as skin rash and hives or GI upset.
And while its easy to say that in time the lifestyle will naturally become easier, theres no denying that a lot of work goes into meal planning and prepping as well as learning labels and being mindful of cross contamination with packaged foods and when dining outespecially in the beginning stages of your transition.
Plus, if you cant have both gluten and dairy, the dietary lifestyle is even more restrictive, and you must be extra careful when selecting what to eat when ordering off a menu and how best to cook with gluten and dairy free foods at home to keep things interesting and avoid a meal planning rut. What kind of lifestyle does this look like? Most raw, whole foods are safe until theyre cooked or processed.
Whats In Passover Breakfast Porridge
This delicious breakfast is cooked up from Pesach store cupboard staples. The only thing that might be tricky is the coconut water if you dont have any you can substitute milk, almond milk, or even water. If you use the latter you might need to add a little bit of sweetener as well.
To make the porridge you will need:
- Ground almonds or hazelnuts or a mixture
- Desiccated coconut
- Cinnamon or use whatever spices you prefer
- Coconut water or use milk, nut milk or water
- Fresh fruit to garnish I used strawberries, blueberries, banana slices and apple but you can use whatever you prefer
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What Foods Are Gluten And Dairy
1. Fruits and Vegetables Virtually all fruits and vegetables are gluten and dairy-free, which allows for lots of variety in nutrients and flavors in your diet. Fresh fruits like berries, apples, bananas, peaches, citrus fruits, and more are all fair game, as are fresh vegetables like leafy greens, broccoli, asparagus, carrots, bell peppers, potatoes, and many others. If you’re purchasing frozen, pre-chopped, or canned fruits and veggies, take a different look at the food label as they might be processed in a facility that processes gluten or dairy products.
2. Whole Grains Just because you can’t have gluten or wheat doesn’t mean all grains are out of bounds. Rice, quinoa, amaranth, millet, corn, buckwheat, corn, and sorghum are all dairy and gluten-free grains. When purchasing oats, be sure to look for a gluten-free variety to ensure they haven’t been cross-contaminated with wheat during processing.
4. Beans and Legumes If you’re looking for ways to add satisfying protein, fiber, and carbs into a gluten-free and dairy-free diet, look no further than beans and legumes! Black beans, white beans, kidney beans, chickpeas, and lentils are all affordable, easily found in most grocery stores, and a great way to bulk up a plant-based meal. While all beans and legumes are inherently gluten-free and dairy-free, it’s smart to double-check the ingredients when buying canned beans to ensure no extra starches have been added.
Find A Few Great Resources That Cater To Gluten
One the easiest ways to feel like youre not the weird person who has to change their diet is to surround yourself with others who have done the same.
Obviously, if youre here and reading this blog post youve found at least one place! I have loads of and to share to help you along the way.
Of course, you can also check out a few cookbooks that specialize in gluten-free dairy-free cooking, as well as websites with plenty of recipes to feel at home with the new lifestyle change.
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What Foods Are Included
The no-bread, no-dairy, no-meat and no-sugar diet doesn’t have beef, pork, cheese, yogurt and milk. It also excludes sugary beverages and foods such as soda, juice drinks, pies, cakes, cookies, donuts and pastries. A host of foods that contain added white sugar, brown sugar and high-fructose corn syrup are also taboo.
When you remove these foods from the diet, what’s left to eat? The main foods remaining are fruits, vegetables, beans, nuts and seeds, all of which are nutrition-dense and comprise a vegan diet.
The inclusion of some additional foods would make it one of the vegetarian eating plans. Eating eggs would make it an ovo-vegetarian diet, and eating fish would make it a pesco-vegetarian eating plan. Adding chicken or turkey would make it a pollo-vegetarian diet.
A no-bread diet may be either healthy or unhealthy, depending on what other choices from the grains food group are included or excluded. If the no-bread diet also involves eliminating white pasta, white rice and crackers made of white flour, it would pose a health advantage. Harvard Health Publishing says such foods are highly processed and nutrient-depleted and that they cause sugar spikes that increase hunger and lead to overeating.
Conversely, adding whole grains to the diet promotes weight loss and wellness because they’re rich in fiber and other nutrients. These foods include brown rice, millet, barley, bulgur, oats and bread made of 100 percent whole-wheat flour or 100 percent whole-grain flour.
Meat Poultry And Fish
You can eat all kinds of fresh meat, poultry and fish on a diet without gluten, eggs, dairy or soy. These foods provide high-quality protein and vitamin B-12. Fatty fish, such as salmon, herring and sardines, provide vitamin D, which helps your body absorb and use calcium to support bone health. Fish can be an important source of vitamin D if you are not consuming vitamin D-fortified dairy products. Remove visible fat from lean meats and the skin from white meat chicken or turkey before cooking them.
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The Reason That This Anti
In order to help COMBAT that chronic inflammation, we need to first make some MAJOR lifestyle changes . Oops, Im failing at that.
We also need to MAXIMIZE certain nutrients in our diet, such as omega 3 rich foods , anti-oxidants, minerals, Vitamin D, probiotics, water, and so on and so on. Temporarily removing a dairy, and maybe even certain types of grains can help absorb your body absorb more nutrients and therefore reduce stress on the body. Does that make sense?
I know, youre probably now wondering but why a dairy-free Anti-inflammatory meal plan? Doesnt cultured dairy do wonder for the gut? YES, it SURE does! Grass-fed dairy thats rich in probiotics, like kefir, and yogurt, and even REAL butter, can be healthy and nourishing. Plus they are SOOOO tasty!
But heres the thing, if you are under that chronic inflammation and stress, then you might also be experiencing digest issues and food intolerances. Any food can be inflammatory if your body comes to see it as an invader under chronic inflammation. Which may include dairy, casein, and lactose included! Hopefully, its a temporary intolerance, but you never know. Which is why I suggest trying out a low FODMAP meal plan first.
No no, dont be worried, we can get this all worked out. Yes, we are going nourish the body and reduce stress.
Test, rest, reset! YES!!
Faqs About Going Gluten
What snacks are gluten-free and dairy-free?
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 packaged foods, consider choosing basic foods like fruit, veggies, nut butters, and meal leftovers.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.
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Choose Nuts And Seeds
On a no-sugar, no-flour diet, nuts and seeds make a good snack, providing protein and fiber, the two nutrients most associated with satiety in other words, they help fill you up so you eat less. According to Harvard Health, adding more nuts and seeds to your diet may lower your risk of heart disease and diabetes.
Almost all nuts, seeds and their butters contain less than 10 grams of natural sugar per 100 grams, and they have no flour. The lowest in natural sugar are sesame seeds and paste, black or English walnuts, sunflower seeds and paste, flax seed, hemp seed, pumpkin seeds, Brazil nuts, hazelnuts, pecans, almonds, macadamia nuts and pistachios, with less than 5 grams per 100 grams.
When buying nuts, seeds and their butters, make sure you opt for raw or dry roasted varieties without added flavors like honey or barbecue.
Why Follow A Dairy
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.
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Polenta Tubed And Grains
I just opened my eyes to polenta as a side dish within the last year when my meals started feeling repetitive with pasta and rice.
Polenta is a really great blank canvas for flavor if you make it from scratch. I like to make it with cashew milk and chicken stock for loads of flavor. You can also buy tubed polenta that is super quick and convenient to fry up for a tasty side dish.
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.
Why Soy?
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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No Gluten Dairy Sugar T Recipes
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What Can You Eat On A Gluten Free Dairy Free Diet
Gluten and dairy free foods are pretty simple to find when looking at naturally safe whole foods that are left alone and remain in their raw, non-processed states. These nutrient-dense gluten free dairy free foods include whole, pure oats and fresh fruits and vegetables, meaning theyre raw and not processed. Always check labels on frozen fruit products and canned goods. Thats the difference between a fresh, raw apple and packaged diced apple slices in a sugary fruit cup, for example.
Other naturally gluten and dairy free foods include rich animal proteins, when in their plain and uncooked states, as cooking and flavoring can lead to cross contamination. So, youre safe to eat animal meat, like grass-fed beef, chicken breast, eggs or salmon, as long as youre cooking with no dairy or gluten present.
You can also eat many plant proteins, which can help cut down animal meat intake in favor of more meatless meals while still making sure youre getting enough protein overall. Unprocessed plant proteins include whole, raw or simply roasted nuts or seeds, which perhaps are dry roasted or have a hint of salt or pepper.
Nuts and seeds containing flavorings, glazes or coatings often have dairy or gluten, so those wont work. Beyond nuts and seeds, dry or canned beans, peas and legumes, like black beans, chickpeas and lentils, are also excellent choices when cooked safely or enjoyed straight from the can with a bit of pepper, olive oil and salt.
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