Wheat-free, sugar-free, dairy-free eating

[nlloyd]

Anyone pursuing this kind of diet? I've just started it in an attempt to improve my energy levels and immunity (have had colds all winter). Am a baked-goods person, though, and am really missing my fallback comfort treat: tea and scones (am from English background). Grateful to have found buckwheat bread, though, because I am also a bread-lover. All-in-all, though, it is quite a challenge and I find myself feeling quite grumpy. Any advice? Any suggestions for baked-good type treats?

 

[TheGirlCanSkate]

Those are a lot of changes at one time! Wishing you good luck! I'm doing the 80%thing and 50/30/20. I need to eat better and to be able to do it easily.

 

[vesperholly]

Honest question, does cutting carbs (wheat) improve energy levels? I thought carbs gave you energy.

Almond milk is an excellent replacement for regular milk. Get the unsweetened, unflavored kind. Cooking with it gives very similar results (not if recipe calls for cream though). I can't speak to going 100% dairy free however, because cheeeeeeeese.

I noticed that I don't get colds anymore since I started consistently taking a multi-vitamin. It's probably a massive coincidence. But, I used to get flattened with 1-2 sinus infections a year that lasted a week or two. For the past few years, I haven't gotten sick at all. Even sniffles seem to simply resolve themselves. I do not get the flu vaccine, either.

 

[PDilemma]

Why do you think this is the answer to a better immune system? Have you sought medical advice first? A huge and restrictive diet change can be risky for many reasons.

Have you also considered non-nutrition related reasons that you may be more susceptible to illness right now? I have had one illness after another since September as has my mother. A visit with the Nurse Practitioner at my doctor's office was beneficial and she prescribed nothing. The underlying problem is that my dad died in mid-September and not only dealing with grief but with the immense life change--three years of caregiving is over and I have to decide where to go from here--is absolutely affecting my immune system. Many things other than diet-- grief, stress, life changes, aging, underlying medical conditions--can impact your immune system. Diet is only one factor.

 

[Kasey]

I do a 30 day detox once (sometimes twice) a year, with no dairy, no gluten, no sugar, no alcohol, no caffeine, no soy, no vinegar, no caffeine and no preservatives. I couldn't stick with it routinely, and am glad I don't have to. And really, the rest of the time, eat whatever I want, because I am blessed with no celiac disease or food allergies/intolerances. I know that my sister has found a spelt bread she likes, and Whole Foods carries some gluten/dairy free stuff under the brand Udi's, but I can't vouch for their quality because I've never tried them. I just do my detox for January and then go back to generally clean/healthy living, but am not obsessed with it by any means!

Good luck!

 

[nlloyd]

Honest question, does cutting carbs (wheat) improve energy levels? I thought carbs gave you energy.

Almond milk is an excellent replacement for regular milk. Get the unsweetened, unflavored kind. Cooking with it gives very similar results (not if recipe calls for cream though). I can't speak to going 100% dairy free however, because cheeeeeeeese.

I noticed that I don't get colds anymore since I started consistently taking a multi-vitamin. It's probably a massive coincidence. But, I used to get flattened with 1-2 sinus infections a year that lasted a week or two. For the past few years, I haven't gotten sick at all. Even sniffles seem to simply resolve themselves. I do not get the flu vaccine, either.

I'm not cutting all carbs, just wheat. I'm still eating brown rice, potatoes, yams etc. I do find that after eating wheat-based products I feel sluggish. I also think that dairy may exacerbate sinusitis, which like you I suffer from.

Agree on the almond milk, although not keen on it in tea.

Am taking multi-vitamins, also, but haven't noticed any discernible difference.

 

[nlloyd]

Why do you think this is the answer to a better immune system? Have you sought medical advice first? A huge and restrictive diet change can be risky for many reasons.

Have you also considered non-nutrition related reasons that you may be more susceptible to illness right now? I have had one illness after another since September as has my mother. A visit with the Nurse Practitioner at my doctor's office was beneficial and she prescribed nothing. The underlying problem is that my dad died in mid-September and not only dealing with grief but with the immense life change--three years of caregiving is over and I have to decide where to go from here--is absolutely affecting my immune system. Many things other than diet-- grief, stress, life changes, aging, underlying medical conditions--can impact your immune system. Diet is only one factor.

I have been tested for every conceivable ailment by the medical profession over the last few years with no useful results. You name it, I've been tested for it. All tests results are normal. Agree, though, that stress can be a factor, and am taking a multi-pronged approach to this: seeking to decrease the stress in my life (not always possible to alleviate it entirely, as you note) while also making adjustments to my diet.

 

[PDilemma]

I do a 30 day detox once (sometimes twice) a year, with no dairy, no gluten, no sugar, no alcohol, no caffeine, no soy, no vinegar, no caffeine and no preservatives. I couldn't stick with it routinely, and am glad I don't have to. And really, the rest of the time, eat whatever I want, because I am blessed with no celiac disease or food allergies/intolerances. I know that my sister has found a spelt bread she likes, and Whole Foods carries some gluten/dairy free stuff under the brand Udi's, but I can't vouch for their quality because I've never tried them. I just do my detox for January and then go back to generally clean/healthy living, but am not obsessed with it by any means!

Good luck!

Bodies detoxify naturally. If they don't, it means your liver is failing. Having watched someone die of liver failure, up close and personal, I can assure you that no one I know who has ever engaged in a "detox" has liver failure or a body that is not naturally getting rid of toxins. And if your liver is failing, it doesn't matter what you do, nothing will save you but a transplant and many causes of liver failure don't even allow for that.

Please just call it something else.

 

[Kasey]

Bodies detoxify naturally. If they don't, it means your liver is failing. Having watched someone die of liver failure, up close and personal, I can assure you that no one I know who has ever engaged in a "detox" has liver failure or a body that is not naturally getting rid of toxins. And if your liver is failing, it doesn't matter what you do, nothing will save you but a transplant and many causes of liver failure don't even allow for that.

Please just call it something else.

I'm a nurse. I have seen tons of liver failure patients, living and dying. I know what the liver (and kidneys, by the way) do for the body.

I call it a detox because the plan that I follow calls it that. Plain and simple.

 

[PDilemma]

I'm a nurse. I have seen tons of liver failure patients, living and dying. I know what the liver (and kidneys, by the way) do for the body.

I call it a detox because the plan that I follow calls it that. Plain and simple.

I hope you don't tell the families of liver failure patients that you are on a detox. Seriously, then, you know better.

 

[ballettmaus]

I have been tested for every conceivable ailment by the medical profession over the last few years with no useful results. You name it, I've been tested for it. All tests results are normal. Agree, though, that stress can be a factor, and am taking a multi-pronged approach to this: seeking to decrease the stress in my life (not always possible to alleviate it entirely, as you note) while also making adjustments to my diet.

I just read in a pharmacy magazine (It's available at pharmacies here and includes new research on certain things etc) that your feet are connected to your sinuses. The article I read was about ice swimming and it mentioned that if your feet are cold, your sinuses aren't circulated as well as they should be but that, if your feet are comfortable, your sinuses will be well-circulated and wet(ter), so that the sinuses are more resilient to bacteria. (the article discussed whether or not it was true that things like ice swimming strengthen the immune system).

 

[Desperado]

I had HUGE immunity issues, most of them I believe stemming from my body not absorbing enough nutrients. I also caught a digestive bacteria years ago, never sure if a weak digestive system brought it on or if the bacteria created my digestive issues. Then I started getting multiple sinus infections in a row, over a number of years. At the same time, I was on an emotional roller coaster that did nothing to help, and things got better after I separated, similar to what @PDilemma said.

One simple thing I did to remedy this, was drink green smoothies at least once a week in the summer, but many more times in winter. I buy frozen organic green vegetables and fruits because they contain more nutrients than "fresh" ones, living in Canada - broccoli, kale, beans, blueberries, strawberries. I often add fresh spinach (the frozen ones only made lumps) and maybe bok choi. I always put a banana or an avocado to help with the texture. I use a bit of watered down juice for the liquid portion but you can easily use soy or almond milk. It makes it easier for me to eat 5 fruit/vegetables per day. I also believe that blended foods are easier for my system to digest and absorb, which helps me fight winter germs. It's worked well for the past 3 years.

Another thing I did that may be WAY out there for some, and it is weird... I had some NAET treatment to deal with food intolerances. I only half believed in it, but I gained so many pounds after them (I was extremely petite before), I realized how much food/nutrients I wasn't absorbing before. It's not for everyone, but it's a suggestion.

 

[PDilemma]

I just read in a pharmacy magazine (It's available at pharmacies here and includes new research on certain things etc) that your feet are connected to your sinuses. The article I read was about ice swimming and it mentioned that if your feet are cold, your sinuses aren't circulated as well as they should be but that, if your feet are comfortable, your sinuses will be well-circulated and wet(ter), so that the sinuses are more resilient to bacteria. (the article discussed whether or not it was true that things like ice swimming strengthen the immune system).

Except that cold feet can be caused by a number of other things as well such as peripheral neuropathy which has a variety of causes itself. So I'm not sure that is an adequate test.

 

[Anemone]

nlloyd, perhaps try searching for paleo scone recipes? I think the paleo diet avoids those things your are trying to cut out of your diet, so perhaps one of those would work and you could still have your tea and scones?

 

[vesperholly]

I also think that dairy may exacerbate sinusitis, which like you I suffer from.

Agree on the almond milk, although not keen on it in tea.

Could be! I switched for two reasons - fewer calories in almond milk and I was having digestive issues when I would drink milk or eat ice cream. Added bonus, almond milk lasts for ages. Maybe if you tried a flavored but not sweetened one it would be good in tea? I don't take milk/cream in my tea or coffee.

I also started using a neti pot (the Walgreens knockoff) a few years ago when my sinuses started getting clogged or my throat was dry, and that generally stopped colds in their tracks. I only use it when needed, not regularly.

I just read in a pharmacy magazine (It's available at pharmacies here and includes new research on certain things etc) that your feet are connected to your sinuses. The article I read was about ice swimming and it mentioned that if your feet are cold, your sinuses aren't circulated as well as they should be but that, if your feet are comfortable, your sinuses will be well-circulated and wet(ter), so that the sinuses are more resilient to bacteria. (the article discussed whether or not it was true that things like ice swimming strengthen the immune system).

Sounds like an interesting idea but seems more like correlation than causation. I HATE socks and will only wear them when my feet are totally freezing. Sometimes I wear open-back slippers, but generally I wander around inside in bare feet all winter. I haven't had any sinus infections or problems at all this year. *shrug*

 

[nlloyd]

nlloyd, perhaps try searching for paleo scone recipes? I think the paleo diet avoids those things your are trying to cut out of your diet, so perhaps one of those would work and you could still have your tea and scones?

Thanks for the suggestion, Anemone. I will look into it.

 

[ballettmaus]

Except that cold feet can be caused by a number of other things as well such as peripheral neuropathy which has a variety of causes itself. So I'm not sure that is an adequate test.

well, the article dealt, among other things, with myths surrounding ice swimming and one thing people always say is that it strengthens the immune system, so the article said that since ice swimming (just like hot and cold showers) is good for circulation and that, when feet are well circulated the sinus system is well circulated and better "equipped" to fight off infection. Basically, I read it as an explanation of where that myth of ice swimming etc strengthening the immune system comes from not as "all cold feet lead to sinus problems".

Sounds like an interesting idea but seems more like correlation than causation. I HATE socks and will only wear them when my feet are totally freezing. Sometimes I wear open-back slippers, but generally I wander around inside in bare feet all winter. I haven't had any sinus infections or problems at all this year. *shrug*

Same here. I actually stick my feet out in bed if they are warm because warm feet mean I'm way too warm to sleep. I don't even wear slippers, the only thing I ever wear on my feet are ankle socks and only when my feet are still comfortably cold inside the socks But not everyone is alike - my mom often times has cold feet and hates cold feet and prefers to wear to pairs of socks rather than one if need be and she does have a sensitive sinus system.

 

[Andrushka]

I'm Celiac and I'm cows milk intolerant,so I'm on a gluten and dairy free diet...not entirely sugar free but I am watch my sugar because I have low blood sugar.Your best bet when doing that kind of diet is fruits,veg and proteins. As far as baked goods..there are A LOT of gluten free alternatives out there.Udis is a good brand and there's a lot of good baking mixes. Even bisquick makes a mix,you can make scones with it,I've done it. Good luck!

 

[Angelskates]

I did the Whole30 last August (no gluten, no alcohol, no dairy, no additive, no sugar etc) and I have honestly never felt better. I am not 100% Paleo, but have changed my lifestyle based on the results. I suffer from two auto-immune diseases (one being lupus) and was monitored by several doctors and specialists for the month (including a specialist in lupus, and a sleep specialist) and my "data", blood tests, and all tests were a lot better. I considered myself a month long science experiment. Not for everyone, and it was challenging, but well worth it. I enjoyed the experiment, even though it was hard, and it taught me a lot about not only how different foods affect my individual body, but also my relationship with food (and also, the scales) in general. I thought I was pretty healthy before (considering my medical issues), but I feel far better now. I don't consider myself on the paleo band wagon however, because I don't think there is one solution for everyone. I am also a big believe that food is social and should bring more joy than hassle, and that each person needs to weigh up results of food versus immediate joy of eating food.

 

[quartz]

I liked seeing your plate every day!

 

[nlloyd]

I'm Celiac and I'm cows milk intolerant,so I'm on a gluten and dairy free diet...not entirely sugar free but I am watch my sugar because I have low blood sugar.Your best bet when doing that kind of diet is fruits,veg and proteins. As far as baked goods..there are A LOT of gluten free alternatives out there.Udis is a good brand and there's a lot of good baking mixes. Even bisquick makes a mix,you can make scones with it,I've done it. Good luck!

Thanks, Andrushka. I visited a different grocery store today than my usual one - two in fact - and discovered they each had a whole aisle devoted to gluten-free/organic products. They are both run-of-the-mill Canadian grocery stores, so that seemed hopeful. Didn't see anything for scones but pancake mixes, frozen waffles etc. The next challenge is finding an alternative coffee/tea shop that sells something similar.

 

[Allskate]

Anyone pursuing this kind of diet? I've just started it in an attempt to improve my energy levels and immunity (have had colds all winter). Am a baked-goods person, though, and am really missing my fallback comfort treat: tea and scones (am from English background). Grateful to have found buckwheat bread, though, because I am also a bread-lover. All-in-all, though, it is quite a challenge and I find myself feeling quite grumpy. Any advice? Any suggestions for baked-good type treats?

I haven't eaten wheat for about seven or eight years. I had a chronic case of hives and they stopped when I cut out the wheat. I've found that most of the baked good replacements are not very good in terms of taste, texture, and nutrition. There's no point in me cutting out sugar (which I am trying to do) if I'm just going to eat low-fiber carbs in gluten free baked goods like cookies and waffles. In my experience, most of the gluten-free replacements are very low fiber, including a lot of the bread and pasta.

Have you found a good buckwheat bread? I'd love to know what it is. Udi's does make higher fiber breads, but they use inulin for a lot of the fiber, which my stomach doesn't really like. Most recently, I've been eating Three Bakers Bread high fiber bread when I eat bread. It's pretty tasty, not too crumbly, and gets most of its fiber from whole grains and seeds. As for pasta, the quinoa/rice pasta is better than the plain rice pasta, but the only high fiber pasta I've found is a red lentil pasta called Tolerant (It's expensive for pasta, but still makes for an affordable meal.)

I haven't cut out dairy, though the dairy I consume is generally fermented. I eat yogurt almost every day, but usually add healthy fats and fiber like walnuts and raspberries.

 

[nlloyd]

I haven't eaten wheat for about seven or eight years. I had a chronic case of hives and they stopped when I cut out the wheat. I've found that most of the baked good replacements are not very good in terms of taste, texture, and nutrition. There's no point in me cutting out sugar (which I am trying to do) if I'm just going to eat low-fiber carbs in gluten free baked goods like cookies and waffles. In my experience, most of the gluten-free replacements are very low fiber, including a lot of the bread and pasta.

Have you found a good buckwheat bread? I'd love to know what it is. Udi's does make higher fiber breads, but they use inulin for a lot of the fiber, which my stomach doesn't really like. Most recently, I've been eating Three Bakers Bread high fiber bread when I eat bread. It's pretty tasty, not too crumbly, and gets most of its fiber from whole grains and seeds. As for pasta, the quinoa/rice pasta is better than the plain rice pasta, but the only high fiber pasta I've found is a red lentil pasta called Tolerant (It's expensive for pasta, but still makes for an affordable meal.)

I haven't cut out dairy, though the dairy I consume is generally fermented. I eat yogurt almost every day, but usually add healthy fats and fiber like walnuts and raspberries.

Good point re. fibre. I'll have to pay a little more attention to that. The buckwheat bread I found is made by Glutenull; it is sold by Choices stores, but may be made by a local baker. (I haven't seen the Three Bakers product.) You're right; the idea is not to replace a whole lot of wheat-based baked goods with gluten-free ones. Still, now and again it is nice to have a treat of some kind. Agree with you on some of the gluten-free baked goods: I once tried a scone recipe that used rice flour and didn't find the taste and texture very good.

ETA: What do you think about stevia as a sugar substitute. I've read a couple of sources on anti-yeast diets that advise avoiding all sugars and sugar substitutes except stevia. Perhaps that would be a way to ease out of sugar?

 

[Allskate]

Good point re. fibre. I'll have to pay a little more attention to that.

I've been reading some stuff by a cardiologist who specializes in the connection between diet and heart health. He notes that a lot of products with whole grains don't have a lot and that you should look for a ratio of carbs to fiber of no more than 10:1, but preferably lower. The Three Bakers Bread does fall into that category. I'm not familiar with the Glutenull bread. I'll have to look for it.

BTW, my favorite gluten-free cracker is Luke's chia seed crackers, though they're hard to find.

If you're looking for a good gluten-free baked good treat that isn't very healthy for you, the best cookie I've found is the ginger cookies from Tate's. But, if I'm really going for a treat, it's ice cream that does it for me.

 

[nlloyd]

@Allskate - thanks for the recommendations for treats. The Glutenell Buckwheat bread has 2g fibre and 15g carbs per 40g slice, so it seems to meet that criterion. One breakfast option I enjoy is the Q'ia instant oatmeal. I've tried the pumpkin and cinnamon variety and find that the pumpkin seeds make it more filling than traditional oatmeal (5g fibre, 24g carbs per packet). My alternative for breakfast is buckweat bread toast with almond nut butter. Dinners are fairly easy with vegetables and meat/fish/beans. Lunches have still to be sorted out: I was happy with sandwiches, but am not up to buckwheat bread that often! I have an Amy's gluten-free, dairy-free vegetarian lasagne to try this week and, for another lunch, a frozen bean and quinoa meal. For hot drinks it's now herbal tea instead of black tea with milk and sugar.

 

[Allskate]

The Glutenell Buckwheat bread has 2g fibre and 15g carbs per 40g slice, so it seems to meet that criterion.

That's kind of low for fiber, but also very low for carbs. I guess that's what happens when you use seeds to make bread!
I can't eat oats, so I tend to eat yogurt or eggs for breakfast. (But, fyi, instant oats tend to have a higher glycemic load than regular oatmeal. Maybe adding pumpkin seeds changes that a little?) There are buckwheat cereals out there, but I've found that the most nutritious ones aren't very good tasting.

 

[Andrushka]

Thanks, Andrushka. I visited a different grocery store today than my usual one - two in fact - and discovered they each had a whole aisle devoted to gluten-free/organic products. They are both run-of-the-mill Canadian grocery stores, so that seemed hopeful. Didn't see anything for scones but pancake mixes, frozen waffles etc. The next challenge is finding an alternative coffee/tea shop that sells something similar.

At the risk of causing horror...Scones is pretty much what Americans call biscuits with sugar added and something currants etc.. So if you find a mix that has a recipe for biscuits,the bisquick is used for pancakes/waffles AND biscuits.All you have to do then is add the sugar and whatever else you want in your scones.I've done it,it works

If you have a Starbucks,the rice krispy treats are gluten free.And most do coffee with coconut milk or soy milk.I personally avoid soymilk like the plague but the coconut is ok. We have a coffee shop here where I live,a local chain and they do almond milk fraps,lattes and everything...it's great.

 

[Andrushka]

@Allskate - thanks for the recommendations for treats. The Glutenell Buckwheat bread has 2g fibre and 15g carbs per 40g slice, so it seems to meet that criterion. One breakfast option I enjoy is the Q'ia instant oatmeal. I've tried the pumpkin and cinnamon variety and find that the pumpkin seeds make it more filling than traditional oatmeal (5g fibre, 24g carbs per packet). My alternative for breakfast is buckweat bread toast with almond nut butter. Dinners are fairly easy with vegetables and meat/fish/beans. Lunches have still to be sorted out: I was happy with sandwiches, but am not up to buckwheat bread that often! I have an Amy's gluten-free, dairy-free vegetarian lasagne to try this week and, for another lunch, a frozen bean and quinoa meal. For hot drinks it's now herbal tea instead of black tea with milk and sugar.

there are gluten free oatmeals available..one by Chex is pretty good.

Also,be careful of the Amy's brand.I ate one of their gluten free Pad Thai meals in May and apparently,the gluten free and the gluten must've gotten mixed because I got very sick.I'm still dealing with the inflammatory after affects. My cousin's husband had already taken the box to the dumpster so I couldn't give Amy's the info on it...they were very pleasant when I contacted them but they sent me coupons for free Amy's meals....as if I'm going to eat them again LOL

Daiya makes a good gluten and dairy free pizza and a gluten free/dairy free strawberry cheezecake that I could probably eat in one setting...temptation.

For lunch,how about rice noodle microwaveable meals?Usually Thai meals are gluten free.

 

[TheGirlCanSkate]

My standard breakfast lately is steal cut oats made with half water and half white (milk, almond milk, soy milk - doesn't matter) topped with 1 Tbsp of hemp seed, 3 diced dates and 1/2 a banana. Very filling!

I found this recipe for you:http://thecolorfulkitchen.com/2014/08/08/vegan-blueberry-scones-gluten-free/

 

[Coco]

A lot of gluten free baked goods are loaded with extra fats and sugars to make them palatable. If you made no other changes except replaced normal breads and pastas with gf breads and pastas, you will gain weight.

If you are following the diet you spelled out in the original post, I recommend avoiding gf baked goods for the most part, but there are some good gf flours if you want to use some for thickening soups and dredging meat, chicken or fish for browning. I use Julesgf, but she changed her name. Cup4cup is good, too, as is any gf mix from Betty Crocker.

I've really gotten into roasting veggies. Just toss with a tiny bit of olive oil, crushed garlic, salt and your other favorite spices, then roast in the oven. Yum!

Also, watch out for coconut milk. So delicious, but loaded with calories and fat.