One of the most common things I hear in coaching sessions is:
I know my body doesn’t cope well with
(choose one – wheat / dairy / sugar / convenience food)
but what’s left to eat if I take that out?
I studied at the Institute of Integrative Nutrition, the largest nutrition school in the world. One of their philosophies, with which I agree wholeheartedly, is crowding out.
Rather than feeling deprived, like you are missing out, you can choose to crowd out less healthy choices with those that are much better for you – nutrient dense foods that support, rather than undermine, your body’s energy, immunity, growth and repair.
There is no one best way of eating that works for everyone. We each have different medical histories, ancestry, environments, level of physical activity, stress levels, allergies/intolerances and more.
Therefore this chart offers broad alternatives that may help you achieve better health and happiness.
Some items may surprise but are based on current research. Should you like to know more about why the alternatives are more nutrient dense, I’ve included links to earlier posts, plus a few resources at the end of this post.
I’d love to hear your thoughts, experiences and feedback, please feel welcome to leave a comment.
And if you know others who might be interested to read this article, please feel welcome to share it with them.
|Commonly available||Healthier alternative for most|
Canola, sunflower, rice bran oils
|Butter, avocado or nut spread
Coconut oil or butter for hot use
Olive, macadamia or olive oil for cold to warm use
Chewing the Fat
|Processed meats such as salami, bacon, lunch meats, hot dogs||Roast meats – organic and grass fed if possible
Nitrate free bacon
|Most breakfast cereals||Rolled or steel cut oats
Mix of nuts, seeds and dried fruit – can be mixed once a week and stored in fridge. Serve with yoghurt if not intolerant.
Other breakfast options include smoothies, eggs, chops, vege fritters, savoury muffins
6 awesome ways to start your day
|Bread / crackers / wraps||Lettuce leaves for wraps
Spinach, mushrooms or tomatoes (with eggs)
Salads instead of sandwiches
Vege sticks (carrots, cucumber, capsicum) with cheese or dips
Wholegrain bread if not gluten intolerant
Gluten Free Guide
|Wheat flour for baking||Coconut, almond flour or chickpea flour – proportions vary, begin with dedicated recipes such as at Elanas Pantry|
Vegetable spirals such as zucchini, carrot, sweet potato – device can be purchased here
|Packet snacks such as chips, biscuits,||Fruit – add variety with different fruits or method of preparation – fruit salads, cooked fruit, dried fruit, fruit skewers, frozen berries ….
Nuts – almonds, macadamias, brazil, cashew
Popped corn – homemade
Healthy Lunchbox for school and work
|Breakfast and muesli bars||Check the ingredients panel, some are better than others. If you don’t recognise all the ingredients, try making your own – easy, economical and you know everything that goes in!
|Ice cream with additives and ‘numbers’||Blend frozen fruit – honestly, it’s that easy. Try banana, mango or frozen berries. Most become creamy after 3 or 4 minutes in blender. Add egg white if needed.|
|White sugar||Raw honey, stevia (without fillers), dates, real maple syrup or raw sugar if you must
Note: new post coming soon
|White table salt||Himalayan or Celtic salt|
|White potatoes||Sweet potatoes, pumpkin, squash|
|Milk||Rice milk, nut milk – homemade is even better|
|Cheese||Nut cheese such as cashew|
|Soft drink, cordial or alcohol||Coconut water, freshly squeezed juice, water kefir, kombucha, herbal tea, water|
Not sure where to begin? Why not swap one line each week?
- Google some recipes, such as ‘wheat free muffins’.
- Do your grocery shop with this in mind.
- Once the items are gone from your fridge and pantry it will be easier to resist.
- Take your healthier alternatives to friend’s places to ensure you can stay true.
- Have a healthy snack in your bag in case you are out longer than you expect – I have a handful of almonds in my handbag all the time.
- Experiment eliminating a food such as wheat or dairy for 4 weeks and see if you feel better. If you’ve been diligent, if you choose to reintroduce a food after that time you may experience physical or emotional symptoms such as digestive discomfort, fatigue, headaches, joint pain or anxiety. If not, but you continue to suspect possible food sensitivity, eliminate one or more of other common intolerances: grains/gluten, nuts, eggs, seafood, salicylates, yeast, alcohol, additives and fructose. A health professional interested in diet, such as a health coach, is recommended to assist you with this journey.
Again, I’d like to invite you to share your experiences or intentions, together we can become healthier and happier!
Book: Big Fat Lies http://davidgillespie.org/books/big-fat-lies/
Book: Grain Brain http://www.drperlmutter.com/category/grain-brain/
Book: Wheat Belly http://www.wheatbellyblog.com/
Leave a comment above/below, or make a private comment for Kylie’s eyes only.
In health and happiness
Kylie Bevan, International Health Coach