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1. START USING PLANT MILK + NATURAL SWEETENERS IN YOUR COFFEE OR TEA
-Unsweetened almond, hemp, macadamia, pea or oat milk (I recommend whichever generic shelf stable brands have zero grams of sugar and the least amount thickeners, fillers and natural flavors)
-Dark maple syrup, local raw honey, stevia or monk fruit sweetener (they have packets you can use!)
2. EAT VEGETABLES AT BREAKFAST
-Save the toast, oats, yogurt, pancakes, waffles, etc. for when you have a sweet tooth. I find when I eat vegetables at breakfast, my body craves more vegetables throughout the day. Vegetables are full of anti-inflammatory antioxidants, vitamins, minerals and polyphenols and it's hard to get the recommended daily dosage if we don't eat some at breakfast.
-If you are biologically still dependent on sugar, make sure you have some healthy sweets on hand to indulge in when the cravings strike. (This is not about being perfect - not even close. It's about listening to your body's cues, honoring them, and choosing to use food as part of your healing protocol.)
-Leftovers are a great way to eat vegetables for breakfast! Here's a Reel I did on that!
3. STOCK UP ON GLUTEN FREE BREAD + PASTA NEXT TIME YOU'RE AT THE STORE
-It's 2022 y'all. There are so many delicious options for gluten free pasta + bread these days. You truly don't need to eat the gluten-filled stuff anymore. Now, I will say, gluten free bread tastes best toasted so keep that in mind if you're a big sandwich eater. Here are some links to my favorite gluten free breads and pastas. In any event, stocking up on these two items is a great introduction to eating less gluten!
4. DITCH THE BEER + SWITCH TO WINE
-I'm embarassed to say it took me about 3 months to start seeing physical results of being "gluten free" because I didn't realize beer was made from gluten. Once I switched to wine, my healing started to skyrocket!
-You can find gluten free beers in some speciality stores but I'm not sure the effects they have on the gut so I only indulge in those in when I have a craving. There are some really great no-sugar added spiked seltzers on the market that are infused with antioxidants and adaptogens now too you can try.
5. SUBSTITUTE FRESH SNACKS FOR PACKAGED ONES
-Eating things like veggies + hummus, nuts, olives, fermented pickles, fruit, dried fruit, etc. in between meals will actually fight inflammation instead of causing it. If you're short on time, there are plenty of pre-cut fruits and veg at the grocery store you can buy ready to eat so you have them on hand when hunger strikes. Raw nuts are a great substitute for chips or crackers when you want something crunchy and I love making a big batch of my Flare Free Ranch for dipping veggies when I get tired of eating hummus.
Flare Free Cooking Academy Members, keep an eye out for my list of Flare Free Snacks, Flare Free Sweet Treats, and Flare Free Breakfasts Foods to be added to the "Guides" tab in the Facebook group!