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YACHTSMAN SparkPoints: (1,575)
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Posts: 525
6/27/13 2:24 P

I've found that I've improved my health overall by avoiding wheat, dairy along with staying away from other grains too. Paleo diet web sights can be helpful with eating tips, as with this diet dairy and grains are off the eating list.

The spark paleo team can be a good source for ideas.

TRIATHLETEGIRL SparkPoints: (56,067)
Fitness Minutes: (61,024)
Posts: 356
6/27/13 12:26 P

oatmeal with some protein powder mixed in! If you need to, you can find gluten free oats. You can mix in nuts and dried fruits (careful of the calories) and have many, many variations!

ANARIE Posts: 13,200
6/27/13 12:00 P

Just FYI, Birch sugar is xylitol. In the US it's easier to find under that name. Also be aware that it's not as low in calories as some other sweeteners-- if I remember right, it has about 2/3 the calories of sugar. It's good for your teeth and it's a little easier on blood sugar levels than sugar is, but make sure you're accounting for the calories. And it can cause digestive issues (the embarrassing kind), so that's a second reason to keep the amounts under control.

Another option, if you can find it, is erythritol. It's a natural sugar alcohol like xylitol, but lower in calories and less likely to cause tummy problems. It's even harder to find than xylitol, but about the same price per teaspoon sweetness equivalent.

RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
Posts: 1,379
6/27/13 10:48 A

This is more for meals than for snacks, but Asian cooking (Chinese, Thai, Japanese and so on; also South Indian though not so much North Indian) is almost always dairy free and wheat free by default (for the Indian recipes just omit any ghee and use oil instead; if you ever get really into it, also omit asafoetida which apparently contains a wheat ingredient in its preparation somewhere). It's a very good source of recipes that feel real and complete and natural and yet don't contain the problematic foods.

(Source: I had to go dairy free for a long time while nursing my son who is dairy-allergic; I found that being married to a South Indian and hence eating that way so much already made it much easier. And the other Asian cuisines are where we get most of our inspiration from when we're sick of Indian food.)

TESSA_NJ Posts: 2,501
6/27/13 9:58 A

Carrots and hummus
celery and PB
Salads with balsamic vinegrette dressing
cold cuts
chicken with tomato sauce

MEG-NATALIA07 Posts: 679
6/27/13 9:57 A

I have to eat pretty close to this myself. I haven't cut the dairy yet, but I will probably need to soon (autoimmune disease).

I eat a lot of eggs, chicken, beef, walnuts, coconut oil, olive oil, pumpkin seeds, fruit and veggies. (I also have heavy whipping cream and butter each day, and I splurge on good cheese)

I like making broth or bone broth in a big pot during the week and using some each day to make a base for a quick soup with lots of veggies (parsley, swiss chard, beet greens, kale, spinach, carrot, parsnip...) I throw in cooked chicken and season, bring to a boil and cover and shut it off and forget about it until I pack my lunch for work.

Rice and some seeds/grains are quick to prep and then keep in the fridge for use all week. (quinoa, kasha)

For baking you could use coconut milk (full fat). THere are a ton of GF flours out there, my favorites are:
coconut flour (very dry and needs extra eggs and oil/fat)
brown rice flour
tapioca starch
potato starch
buckwheat flour
flaxseeds (ground).

For a sweetener I use Birch sugar as well. I love it! (it is very toxic to dogs though) I bought a 10 pound bag in bulk and with shipping it was around $60. It was a good purchase for me.
Stevia is another great sweetener, and I personally like the brand NuStevia in the packets, as it has less aftertaste.

MBETHG SparkPoints: (617)
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Posts: 5
6/27/13 9:55 A

Hi Barb: I have never heard of birch sugar, will look that one up. Also Stevia is another sweetener and it comes in many flavours although pretty expensive too. Just plain Stevia is not too comes in liquid form and powder form and also can add when cooking. I don't care for a lot of sweet foods so never really use it.
Yes, I heard that lentils are good...will search for more recipes using that.
Thanks for you input.

MYBESTNOW Posts: 179
6/27/13 9:36 A

When it comes to sugar, look for "Ultimate Sweetener" which is birch sugar, from birch trees. It's not cheap ($19 plus shipping for 1.75 lbs),but it doesn't affect blood sugar levels and you can cook with it.
When working with gluten/wheat free, look at legumes - especially lentils. There are some great recipes, such as the garlic and lentil soup my son and I had the other night (we added spinach to it as well).

MBETHG SparkPoints: (617)
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Posts: 5
6/27/13 9:04 A

Hi to all -- I live in Ontario, Canada and have just started to omit dairy and wheat products from my diet...mainly because those are the foods that cause inflammation. I have some arthritis and I must say I do feel better, not only that I am beginning to loose weight too.
I also want to cut out sugar and read my labels every time I pick up something. It is a struggle as I am in my late 60's but I am quite determined to continue and feel better and loose weight.
I would like to know where can I purchase Almond Cheese and Almond sour cream, are they both good?
I drink Almond Milk, I buy the unsweetened no sugar only 30 calories and it is only issue is I don't care for it in my coffee and I always had cream in my coffee and I stopped that as well. I cannot seem to drink my coffee black...I know soy is not the best for us but put a little soy creamer in my coffee...
I welcome any suggestions anyone can give me...looking for recipes too that are wheat free and dairy free.
Wheat free and gluten free are not the same thing.

SWEDIEPIE Posts: 338
2/26/13 6:15 A

I also love avocado on brown rice crackers. If you can find the Snikiddy brand of baked fries, those are a healthier gluten free crunchy snack. They are also non-GMO and on the cleaner side.

DOUGLYE Posts: 1,541
2/26/13 3:51 A

My wife is gluten intolerant so we are on a GF diet. There are lots of options but it will take a LOT of label reading to sort things out.

I like Suzie's Whole Grain Thin Cakes. Thinner than rice cakes (3 thins instead of 1 rice cake). They are good with ham or chicken slices and a cucumber slice or tomato, peanut butter and banana or jam or honey (not all at the same time silly ;-)

Try mashing an avocado and scooping it up with 10 rice crackers. I like the Christie Rice Thins (baked - not fired). You can also mix the avocado with a tin of salmon. High in calories, but all the right fats to be healthy. Great lunch to share with one or 2 others (forces portion control)

Try some smoked salmon and cucumber slices on a GF cracker. There are some egg free mayo product out there for an added hint of flavour.

Have you tried the "Food should taste good" products? I like the sweet potato and the multigrain chips. Costco has the box of assorted small chip bags. Very Good.

Dairy - really like the almond milk. Good in smoothies, lower in calories than regular milk. I am not a fan of rice milk (just personal preference). Try the unsweetened variety.

JOYOUS1917 SparkPoints: (19,811)
Fitness Minutes: (10,248)
Posts: 196
2/26/13 12:46 A

For dairy there is always Almond milk (unsw.), almond cheese, almond sour cream (watch the Calories though) Also Rice Milk, Some people use Soy milks (a little higher in calories).
Instead of wheat: You could go gluten free breads & other products. If gluten isn't a problem then spelt, rye, kamut would be OK as well. I love kamut. But, again, you would have to watch the calories. Also among the gluten free things: oats, millet, quinoa, teff, corn, rice, lentils, beans...
But, again, if carbs are a trigger food for you, be careful.

Edited by: JOYOUS1917 at: 2/26/2013 (00:48)
WORKING07 SparkPoints: (0)
Fitness Minutes: (90)
Posts: 46
2/25/13 5:57 P

Thanks everyone for the ideas :) I know PB has a high protein value, but it's one of my danger foods...once i start i can't stop!!

LOVE4KITTIES Posts: 4,690
2/25/13 2:12 P

Blood tests for food allergies are not reliable and can cause people to unnecessarily complicate their lives and avoid nutritious foods (which they enjoy) when they are not actually allergic. A board certified allergist will be your best bet to find out if you actually do have a food allergy.

2/25/13 1:36 P

I am eating raw broccoli with low fat ranch dressing instead of potato chips with sandwich for lunch. Gives me the crunch satisfaction I need

2/25/13 1:32 P

Nuts and legumes!

Start looking at vegan recipes. Quite a few of them are dairy and wheat free.

JENG829 SparkPoints: (0)
Fitness Minutes: (14,729)
Posts: 791
2/25/13 12:09 P

Some snack ideas... I know you said "other than" veggies & fruits, but usually I just add something to the veggie or fruit to keep me full. Examples are celery & carrot sticks dipped in hummus, apple slices with peanut or almond butter (can keep hummus or nut butter in small tupperware, easy to carry). If you're at home, chicken or turkey sausage can be a great snack... dip in your favorite sauce. :)

If you do prepare your own food, it may be easier to cook a little extra to set aside for snacks. For example, if you grill chicken breasts for dinner, make an extra one or two, slice it up & keep in the fridge... can be made into a lettuce wrap or dipped in BBQ sauce for snacks. Same with meatballs or sliced steak.

I agree about an elimination diet. It can help you identify specific items that may be bad for you... for example, I can eat cheese without issue, but milk (especially skim!) has very bad effects on me. Good luck!

WORKING07 SparkPoints: (0)
Fitness Minutes: (90)
Posts: 46
2/25/13 11:13 A

Thanks for the ideas...yes unfortunately both egg and egg whites were tested and i have a very high intolerance for them. I also used to eat those every day. I really prefer to have a diet high in protein and on the lower end of carbs, but i think this just might change things. @ Dietitian Becky, yes this was a blood test, and i'm working with a naturopath.

2/24/13 3:26 P

If this was a blood test, you are not getting the complete picture. While a blood test may point the doctor in the direction of problems---additional testing (elimination diet) will determine the foods and the amounts of each food needed to be limited, or restricted etc.

Are you working with a board certified allergiest for more follow up??? If the allergiest (and elimination diet) has said "avoid this"...then you should be referred to a Registered Dietitian to learn about label reading, and food substitutions to make to assure you are meeting nutrient needs within your personal and work schedule.

SP Dietitian Becky

SBURDEN Posts: 11,219
2/24/13 3:24 P

I have similar allergies. Chex cereals are gluten free and there are lots of flavors. Fritos are also gluten free (just not as healthy). Tortilla chips are also options I have included. It's tricky at first. Can you eat eggs? or egg whites? Sometimes one or the other is ok, but it depends on what you were tested for. I also eat sf jello and i make pudding with sf pudding mix and almond milk, which isn't bad at all! I know it takes a while to figure it all out but hopefully this gets you started!

WORKING07 SparkPoints: (0)
Fitness Minutes: (90)
Posts: 46
2/24/13 2:59 P

I recently had some allergy testing done, and it turns out i'm completely intolerant to all dairy and wheat. My usual day consists of eggs, whole wheat toast, cottage cheese and this was quite a shock to me! Does anyone have any ideas for easy snacks besdies fruit and vegetables? I usually have some sort of protein in between meals to curb my hunger, but these always consisted of all things dairy above! I have no idea what to eat anymore :( I travel alot in my vehicle so i'm looking for some sort of snacks that are easy. Any advice is much appreciated! Thanks :)

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