No Gluten No Dairy No Sugar Diet Shopping List

What Not To Eat

Heres what to avoid when shopping for whole foods:

• Packaged foods: chips, frozen meals, snack bars, etc.

• Sweets: chocolate, candy, etc.

• Pre-made foods: pre-made sauces, etc.

• Processed foods: processed cheeses, deli meat, bacon, etc.

• Fast food: pizza, burgers, fries, etc.

• Refined grains: white rice, white flour, white bread, white pasta, etc

Tips For Creating Your Mediterranean Diet Plan

The good news is that because this is a style of eating versus a set of rigid rules, you can fully customize this approach to suit your likes and dislikes. Theres no following this to a T or falling off the wagon and feeling like a failure. Even within the Mediterranean diet there are what we call special occasion days where you may eat more or eat foods that perhaps are not very healthy, but that is actually part of the lifestyle, Paravantes-Hargitt says. Food is to be enjoyed, and the Mediterranean diet promotes a healthy relationship with food. Cheating is part of the Mediterranean diet. You just continue the next day as if nothing happened.

Still, here are five important tips to get you started:

Eat Lots Of Fruits & Veggies

The purest form of whole foods are fruits and veggies. Some people decide to be fully plant-based when they decide to eat whole foods just because of their personal preference, and some people decide to include meat and dairy when its whole foods.

But whatever you decide, you should eat lots of vegetables and fruits, whether its fresh produce, or frozen fruits & veggies.

When its frozen, just check the label to see if nothing was added to it , and youre good.

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I Have Made 3 Lists Total:

• First is a list of Gluten-Free Must-Have products that you need to have in-stock during quarantine

• Second is a Dairy-Free Must-Haves list that will be super helpful to have readily available

• Third is a thorough PCOS friendly grocery check-list filled with anti-inflammatory, hormone-balancing goodness

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.

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My Paleo Shopping List

My Paleo Shopping List

This morning I got an email from a reader who is new to Paleo, enthusiastic about her commitment to better eating, but who is also unsure of where to start. Like many others, she has some health concerns and lots of fatigue so she was looking for guidance on what are some must haves for her shopping list. I realize I have talked about this a lot and recommend products regularly, but also thought an updated list might be helpful, especially for new-to-Paleo eaters who just arent 100% confident in their shopping choices just yet. The great thing about eating grain free, dairy free, and cleaner in general is that you automatically can rule out certain areas of the grocery store which host primarily processed foods. Knowing what NOT to buy is just as important as knowing what to buy. Youll want to avoid most packaged foods like most granola bars, candies, snack foods, and middle of the store options because they typically are made with gluten, grain, refined sugar, GMOs, soy, and dairy, all things we try to avoid while eating a Paleo lifestyle. Because there can be so much gray area, I thought Id make a post with suggestions that I consider to be acceptable and recommended. I am including both in store and online options as product availability varies so significantly.

Dairy Products & Dairy

Making your own dairy-free milk is a cost-effective alternative to store-bought, but if you need to purchase packaged, go for unsweetened options with as few ingredients as possible.

Conventional is safe to purchase for dairy-free milk products, except for homemade oat milk which ideally would be made with organic rolled oats.

If you choose dairy products, opt for 100% grass-fed and grass-finished whole milk to get the most nutrients.

To save money, consider using dairy-free milk as your daily milk rather than dairy milk. It typically has a much longer life in your refrigerator than dairy does. Save dairy for cheese and yogurt, which is more forgiving with food safety. You might also want to learn about the health reasons to go dairy-free.

Dairy and dairy-free milk options:

If youre not gluten-free, you can consider adding other gluten-containing grains to your shopping list including:

If youre looking for healthy bread alternatives, please do check out my full article on that topic.

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Dairy Free Gluten Free Grocery List

Some of the links in this post might be affiliate links. This means that if you click on the link and make a purchase, Ill receive a small commission at no extra cost for you, which helps me cover the costs for this blog.

This is a healthy dairy free gluten free grocery list you can use when grocery shopping on a gluten free dairy free diet.

No Sugar Diet Food List

A no-sugar diet requires you to eliminate or reduce any foods in your diet containing added sugar and simple carbohydrates.

Its crucial to understand what to eat, avoid, or consume in moderation during your sugar-free journey.

Choosing safe and healthy meals can be a daunting task, but this no sugar diet food list can ease the process.

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What To Eliminate From Your No Sugar Diet Food List

Avoid any food with added sugar from your list. Remember, sometimes manufacturers include coded sugar names in the ingredient list.

Here are some common secret sugar names you should be on the lookout for:

Maltose

Fructose

Syrups like maple, golden, corn, rice, malt, and buttered syrups

Sugar beet, cane, brown, castor, date, coconut, grape, palm, yellow, raw, maple, invert, and powdered sugar

Beans Peas And Legumes

Beans, peas, and legumes are often your least expensive grocery items, so stock up for plant-based dinners! Buying in bulk is a great way to save money.

Of these items, peanuts and edamame are the only ones that should really be purchased organic. Peanuts, especially, are best purchased in an organic Valencia variety to reduce mold and pesticide exposure.

Canned, frozen, and dried varieties are great ways to buy beans and lentils. For the greatest nutrient density, search for sprouted varieties. These are considered easier on the digestive system and more bioavailable, though theyre not necessary.

Beans, peas, and legumes to add to your grocery list:

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Avoid Sugar For Good Health

Not only is sugar implicated in leaky gut syndrome and heightened inflammation, according to Kresser, it may also be linked to a number of other health concerns like Type 2 diabetes and obesity, which in turn can increase your risk for cardiovascular disease and cancer. Further, sugar consumption is directly linked to diabetes even when outside factors like obesity, alcohol use and sedentary lifestyle are taken into account, according to a study published in the February 2013 issue of the peer-reviewed journal, “PLOS ONE.”

Nuts And Seeds And Nut Butter

Nuts and seeds are excellent low-carbohydrate snacks. They are also rich in good fats, minerals, and vitamins. Their numerous benefits make them an ideal addition to any diet.

Nut butter is also a good protein alternative. However, you should ensure its sugar-free before purchasing.

Seeds and nuts you can consume for your no-sugar diet include:

Pumpkin seeds

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Literally Everything In The World Has Added Sugar

I learned to read labels. A lot of surprising foods from potato chips to dried fruit contain added sugar. I also learned that my favorite brand of dried mangos had no added sugar, but the bag was considered two servings worth of mango. I used to eat the whole bag in one sitting, which is an entire days worth of carbs. When I did feel the urge to eat something carby, I kept myself to one serving.

When Should I Eat An Anti

Before we get into the shopping list, there are many reasons why someone would try an anti-inflammatory diet.

• If you struggle with chronic inflammation due to an autoimmune disease such as Rheumatoid Arthritis
• When youre recovering from being glutened and want to calm your digestive system
• If you are struggling to identify possible food intolerances and get back to a general healthier way of eating such as the Arbonne 30 Days Program.

An anti-inflammatory diet is not a cure all for health conditions, but is often recommended by doctors and dietitians as a helpful tool to work along side medications and other treatments.

In addition, anti-inflammatory eating is generally recognized as a healthier way of eating and may even lower your chances of developing other issues.

If youre curious about trying an anti-inflammatory diet, be sure to discuss it with your doctor or a Registered Dietitian.

Are youre curious about eating anti-inflammatory, the Mediterranean diet is a really popular option. Check out my full guide to eating the Mediterranean diet when youre gluten free here.

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What Do You Eat In A Day Id Imagine You Cant Answer This As Every Day Is Different Heres A Sneak Peak Into A Random January Day For Me Sharing What I Eat In A Day Oh & Its All Gluten Free Dairy Free & Refined Sugar Free Too

So when it comes to what I eat each day whilst living on a gluten free, dairy free and for the most part a very low sugar diet, you might expect that I am somewhat restricted youd be wrong. In fact in the past 6 years of eating gluten free I have actually discovered a whole host of different foods and meals to enjoy some that I may never have tried had I always been able to eat gluten!

Being a complete nosey parker, I absolutely love watching What I Eat In A Day videos. I find them really interesting & often they provide me with plenty of inspiration too. So, I thought it might be a nice idea to share with you on a fairly regular basis what I eat in a day! Of course every single day of my life varies so this is just a very random day, but across 2016 I will be sharing more days with you.

What’s Wrong With Dairy

Dairy may be one of the most common food sensitivities in the world, according to Mark Hyman, M.D., writing for HuffPost Healthy Living. This is particularly true for people with celiac disease, gluten intolerance or leaky gut syndrome. Dairy is not the ideal source of dietary calcium either due to its high content of saturated fats and possible links to certain cancers, according to the Harvard School of Public Health website. Calcium can also be found in legumes, nuts and dark green leafy vegetables.

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Adding Walnuts To My Pesto Instead Of Parmesan Cheese Was An Awesome Hack To Give It More Flavor

Pesto is a great addition to meals to make them flavorful. Basil is a green so IDK probably healthy. Fat is not an issue for me, so I make a simple pesto with basil, garlic, olive oil, salt, and walnuts. I added pesto to plain things like chicken breasts to make them delicious. Pesto in an omelet is also surprisingly good.

Coffee Makes Me Feel Crazy

I have an on-again-off-again love affair with coffee. I know too much isnt good for my body, but I havent been able to kick it. Until now. The times I have had coffee after the cleanse, Ive felt the negative effects on my body and mind, and its just not worth it anymore. Hot lemon water and brewed teas are fantastic substitutes. Plus its much cheaper than a latte.

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Fruits And Vegetables That Stays Fresh For At Least One Month

• Onion keeps well in a cool dry place.
• Garlic lasts for months in a dark place around 60°F.
• Potato keeps well in a dark cool pantry, basement, or cellar for at least 1-3 months. Sweet potatoes dont last as long and should be refrigerated to last about one month.
• Rutabaga last up to one month in the refrigerator.
• Winter Squash will last for 2-3 months on the counter.
• Cabbage lasts 2 months in the refrigerator crisper, to store cabbage place it in a plastic bag.
• Carrot can keep 1-2 months in the refrigerator, put a paper towel in the plastic bag. If your carrots are loose with tops, remove the tops.
• Beet will last 2-4 months, remove green leaves and stems, place in a ziplock bag with a paper towel in the refrigerator crisper.
• Celery lasts 3-4 weeks in the refrigerator.
• Radish remove green leaves and stems, place in a ziplock bag with a paper towel in the refrigerator crisper.
• Lemon/Lime lasts 3-4 weeks in the refrigerator. Cut in halves, place in freezer bags for them to last for 3-6 months.
• Apples keep for 2-4 months refrigerated at 32°-36°F.

Health Benefits Of Dairy

Milk and dairy foods in moderation can be healthy to the larger population who does not suffer with related allergies or sensitivities. For these individuals, milk and dairy foods can be a source of calcium and vitamin D, as well as other proteins and essential nutrients.2 Further, the American Heart Association recommends 2-3 servings of fat-free or low-fat milk for adults and children, and 3-4 servings for teenagers and older adults per day.3 However, for those who cannot consume dairy-based products, the alternatives can still provide many of these benefits, and these benefits can also be provided through dietary supplements or more diversity in the diet.

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I Need Less Sleep When I Eat Clean

My hunch is that gluten, sugar, and coffee are the three things that mess with my sleep cycles more than anything else. Before cleansing, I needed an average of seven and a half to eight hours of sleep a night whereas during the cleanse and after I need six to seven hours. I also wake up with a new pep in my step!

Tips To Help You Start A No

Switching to a no-sugar diet is not an overnight affair. To succeed, start gradually and get accustomed to your new diet slowly.

One of the main challenges you may face is a powerful craving for sugar or sugary foods. Here are some tips to help you succeed in your sugar-free diet journey.

Limit your sugar intake gradually instead of eliminating it from your diet completely. Doing so helps you adapt to your new lifestyle while reducing sugar-based cravings.

Limit your consumption of simple carbohydrates present in refined products like white bread, white rice, and white pasta. Replace simple carbs with complex carbs present in whole grains.

Choose foods with natural sugars like fruits to gain fiber and essential nutrients.

Consume a protein-dense meal to reduce food intake and keep you fuller for longer

Consume full-fat foods. Remember, low-fat foods may contain more sugar levels than full-fat options.

Avoid sugar when under fatigue, stressed, or depressed because it can result in emotional eating. Breaking this habit can be difficult.

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A Quick Note From Our Founder

I dont often align myself with products but this is one that I just had to share!

Some of you may already know years ago, I was diagnosed with Multiple Sclerosis.

I can still recall what it felt like to have my life change overnight

I went from an Executive Director of a non-profit organization, running marathons, rock climbing, hiking canyons and kayaking to being completely bedridden and staring at a wall for 15 hours a day.

Of course, I went to see many doctors but unfortunately I didnt find the help I needed. So, I had to set off on my own journey to learn my true path to healing.

Id pretty much turned-over every rock trying to find relief for my pain, sleep issues and myriad of other symptoms

Fast-forward 18 years.

I was determined to climb one of the true wonders of the natural world, Machu Picchu, the mystical home of the Incas in Peru.

It was there, after a grueling day when my feet, knees, legs, and lower back hurt so bad, that I thought I would have to abandon hopes of our next climb which was Rainbow Mountain! That night I pulled out a little spray bottle of aceite de magnesio that a friend had given me before I left on my trip.

What the heck, I thought. I was desperate. And I applied it all over my body before bed.

Because of the grueling day, I woke up expecting to be immobilized, but instead we were off to climb Rainbow Mountain andI was totally pain-free!

I know it sounds impossible, but its 1000% the truth.