I have been looking into the benefits of eating a Grain Free diet and I am interested in trying this out to see how my body responds to it. I would welcome any feedback of your experiences if you decide to try this with me.
I suggest you try it for a week and if you feel fine with it, continue for longer as sometimes it can take a while for any health benefits to kick in.
If you would like any further info on why and how to eat Grain Free, I have included some links.
I will be blogging my food diaries and experiences below so I hope that you will find this useful.
I am avoiding wheat, rice, oats, wheat, spelt, barley, amaranth, millet, rye and corn for now and substituting with lots of vegetables and pulses for fibre. I also use quinoa as it is not a grain and include nuts and seeds for added nutrients, variety and to fill me up!
Looking forward to hearing from you!
Sue x
http://www.nograindiet.com/index.htm
http://www.grainfreeliving.com/home
http://www.livestrong.com/article/418637-grain-free-diet-for-pcos/
41 comments:
Saturday
Breakfast
3 tablespoons Mixed berries, 3 tablespoons natural yoghurt,1 tablespoon hemp seed
Snack
Large handful of walnuts with banana
Lunch
Beetroot soup
Orange
Snack
large handful spicy seed mix
Dinner
Chicken curry with coconut and yoghurt, raw spinach
Sunday
Breakfast
3 tablespoons Mixed berries, 3 tablespoons natural yoghurt,1 tablespoon hemp seed
Snack
Large handful of walnuts with banana
Lunch
sweet potato and red pepper soup
small piece of chedder cheese and celery
Snack
pineapple
Dinner
Roast chicken, roast potatoes, spring greens, carrots, broccoli
Banana, walnut and yoghurt flurry (process frozen banana with nuts and yoghurt)
Monday
Breakfast
3 tablespoons Mixed berries, 3 tablespoons natural yoghurt,1 tablespoon hemp seed and handful of nuts
Lunch
Fish and chips (no batter!)
Snack
Nakd bar
Dinner
Beetroot soup, savoury mince, peas and beans
Tuesday
Breakfast
3 tablespoons Mixed berries, 3 tablespoons natural yoghurt,1 tablespoon hemp seed
Snack
Large handful of cashews and walnuts with handful of raisins
Lunch
a salad of 3 tablespoons of cooked Quinoa, half an avocado, half tin tuna and 2 cooked beetroot
Orange.
Snack
4 prunes
Dinner
Quinoa and savoury mince with roasted root vegetables and broccoli
3 squares 70% cocoa chocolate
I started the no grains on Thursday but did not start recording food diaries until Saturday. I have noticed a change in my colitis condition already - hardly any bloating and better bowel movements (except after eating pineapple! Less tired (drained) in the evening. Head feels clearer although have had a mild headache on and off. Tummy feels lighter. A little weight loss but this could just be fluctuation. Tummy feels lighter!
Wednesday:-
B = Porridge, chopped banana & mixed seeds
S = 1 Plum
L = 6 large prawns with homemade veg soup & kale
S = Pea corn snacks
D = Spag Bol sauce with added sweetcorn & rice
Exercise = 1 hr walk
WEdnesday
B=nat yog, blueberries, walnuts
L=chicken fillet salad with walnuts, apple
S=handful nuts
D=lentil curry with new pots
S= nat yog with blue berries, chopped up melon, grapes, apple
Exercise=60 minute run
AT least 3L water
Day 4 Grain/wheat free
Actually can't believe how different it makes me feel as I have only had to cut out my muesli and rice cakes.
I feel lighter and have more energy.
Have gone back to the plan that works for me which is to make Lentil curry for the week, plan and make my lunch in the morning, and take out my dinner from the freezer.
Planning the week ahead is the key for me!!
Wednesday
Breakfast
berries, yoghurt, hemp seed
Snack
dired apricots prunes and nuts
Lunch
Lettuce, beetroot,hummous and celery salad, small piece of camembert cheese, grapes, 2 squares chocolate
Snack
cooked chicken, grapes
Dinner
Salmon, new potaotes, courgette, carrot, broccoli
Thursday
B- Yoghurt, berries, hemp seed, nuts
S- Nakd bar
L- lettuce, spinach, avocado, bacon, mushroom, new potatoes
Orange and grapes
S- 2 squares chocolate
D- pork steak, chard, courgette, sweet potato
Mandy is on day 5 of Grain Free and weighed in today 2.5lb lighter than last week which is a big diefference to her 0.5lb average weekly weight loss. Not sure if this weight loss is just water at this stage but will be interesting to see what happens. She did have headaches for the first few days of Grain Free but they have almost gone now.
Sorry! I've not been on for ages!
Still on the wagon trying to eat and drink more, but slow progress I think!
Thursday
B - Banana + natural yogurt
S - 1 wholemeal pitta (last before no grain!) + humous
L - chicken + lettace +cherry tomatoes + 1 beetroot
D - Vegetable omlette (spelling?!) + salad
Water
glass this morning, 1ltr during day & not enough tonight! :(
Sue, could you point me in the direction of the article about PCOS & grains? Don't know if I'm being thick, but I can't see it?!
Panic not... I've found it! I was being thick!
See you saturday xxx
Thursday
B=Nat yog blueberries, apple
L=tuna salad
D=LEntil curry with a few sweet potatoe healthy chips
S= yog blueberries
Exercise=60 minutes fat scrap
Thursday:-
B = Rye Bread (Toast) with marmite
S = Handful of nuts & seeds
L = Oak Crackers, Houmous, tomatoes & beetroot
S = Nakd Bar
D = Chicken, new potatoes & salad
Exercise = F/S session
It was hardwork and I ache in the right places thanks Sue... :-)
Friday
B- B- Yoghurt, berries, flax seed, nuts
S- nuts
L- lunch with friends (take ans share) smoked mackeral pate, salad, tomato, pesto and morzarella bake, roast chicken.
desert - my cheesecake - berries yoghurt and cream cheese and st dalphour jam
D- not hungry so 2 small new potatoes and very small piece of mushroom omelette
Friday
B=yog, blueberries, walnuts
L=red salmon salad
D=chicken salad
S=handful of almonds
S= nat yog, blueberries
Exercise-
30 minute run
60 minute fat scrap
30 minute run
My thighs are killing!!
Saturday 5am start at work
pre B= nat yod, bluberries, small portion
B=as above
L=chicken salad
D=salmon salad with lentil and bean shoot mix(natural from sainsburys)
2 glasses of wine as a treat after waving mum off on her cruise
Well done girls, a great week getting back on track! Have to say I am feeling fantastic on eating no grains. Not finding it difficult on the whole, only difficult when eating out as you never know quite what has gone into your meal. I try and order simple dishes that are based on meat/fish veg/salad and potatoes but even then the meat/fish may have been coated in flour, chips often have a wheat coating to help them crisp up and then there is the salad dressing and sauces on the side....I guess it's up to you and how "grain free" you want to go. By avoiding grain you are also avoiding gluten and, if you are noticing positive benefits from eating grain free then it could be that it is the lack of gluten in your diet that is having this positive effect. At some point it might be worth bringing the gluten free grains back into your diet to notice any differences. If you are happy with the results you are getting for now then I suggest you continue grain free to see if you have any further benefits.
Saturday
B- Yoghurt, berries, flax seed
S- banana
L- barbeque party: chicken thigh, prawns, mixed salad,stuffed mushroom, new potaotes, fruit salad
D- restaurant: steak, chips, peas, tomatoes
Sunday morning exercise
25 minutes kettle bell workout
100 bike
100x100's(sue's move from Friday morning)
100 kettle bell squats
50 over the head kettle bell lifts, laying down, feet together, pelvis lifted
20 halo's one way 20 halo's other way
100 kettle bell figure of 8 through the legs
all the above twice.
Leo, please be careful you are not overtraining the same muscles. If they are aching then you really must give them a rest so that the repair work can happen..this is an important part of fat loss remember!!
Sunday
B- Yoghurt, berries, flax seed
S - grapefruit
L- bacon wrapped chicken breast stuffed with mozarella, pesto and sundried tomato, potatoes, broccoli, asparagus, sweetcorn
strawberries.
D- celery,mackeral pate, cheese, beetroot, tomato, olives
cream cheese and yoghurt with berries
Friday:-
B = Rye Bread (Toast) with marmite
S = Handful of nuts & seeds
L = Organic Veg Soup
S = Nakd Bar
D = Sausage, Salad & New Pots
Exercise = Rest
Saturday:-
B = Rye Bread (Toast) with marmite
S = Handful of nuts & seeds
L = Homemade Chicken Chow Mein
D = Bacon, scrambled egg, mushroom & toms
Exercise = F/S session
Sunday:- Start of Grain Free
B = Bacon, mushrooms & toms
S = Grapes, seeds & walnuts
L = Tuna, Salad Beetroot, pumpkin seeds & walnuts
D = Pork, Salad & New Pots
Exercise = 1 hr walk
Oops forgot to add the two large glasses of wine on Saturday...
Sunday
B= Nat yog, bluberries
L=pink salmon salad
D=(at friends house) jacket pot with salad, tuna, 1 glass of wine
S=handful of nuts
60 walk with family & friends
Monday
B- Yoghurt, berries, flax seed,nuts
S - nakd bar
L- sweet potato soup, banana
S- grapefruit, cheese
D- lentil curry, asparagus, green beans, broccoli
I have been researching further on eating no grains and would recommmend that you make sure you are having plenty of dark green leafy vegetables to ensure you are getting adequate vitamins in your diet. Spring greens were top of my shopping list today!! Of course if you are not trying no grains I would still recommend you increase your portions of dark leafy greens too!!
Monday:
B = Organic Yoghurt, grapes, blueberries,nuts & seeds
S = Nakd Bar
L = Homemade Veg soup with green lentils & Borlotti Beans
S = Apple & walnuts
D = Pork, Salad & New Pots
S = Cheese with walnuts & grapes
Exercise: 25 mins treadmill - 15 mins abs
It’s only been a couple of days since starting no grain, I’ve no headache which others experienced but I’ve found I’m hungry quicker.. Upped my water a little which helped. Perhaps it’s a little early to see any changes but nothing immediate anyway.
Tuesday:
B = 1/2 small pot Org Yoghurt, grapes, blueberries,1/2 banana, nuts & seeds
S = Nuts, seeds & a date
L = Homemade Veg soup with green lentils & Borlotti Beans
S = 1/2 small pot Organic Yoghurt, grapes, blueberries,1/2 banana, nuts & seeds
D = Chicken Breast & Salad
Exercise: F/S session
Tuesday
B- Yoghurt, berries, flax seed
S- banana, nuts
L- bag mixed salad leaves, tuna, canelleni beans, tomatoes, olives, olive oil and balsamic vinegar, grapefruit
S- Nakd bar
D- smoked haddock, poached egg, sauted potatoes, green beans, broccoli, carrots
3 squares dark chocolate
My headaches have stopped now but I have started to feel heavier in my stomach again. This could be becuase I am premenstrual.
Nice food choices girls!
Wednesday:
B = 1/2 small pot Org Yoghurt, grapes, blueberries, nuts & seeds
S = Nakd Bar
L = Homemade Veg soup with green lentils & Borlotti Beans
S = 1/2 small pot Organic Yoghurt, grapes, blueberries, nuts & seeds
D = Savory Mince with Baked Potato
Exercise: 1 hr walk
Wednesday
Wednesday
B- Yoghurt, berries, flax seed
S- dried apricots, nuts
L- bag of mixed leaves, smoked salmon, canelleni beans, tomatoes, olives, olive oil and balsamic vinegar, grapefruit
S- 3 squares dark chocolate
D- Beef and vegetable casserole, sweet potato, spring greens
If you are finding yourself hungry Lisa there would be nothing wrong with having a whole pot of yoghurt for breakfast/snack!
Oh dear where is Simon?
Ah, just thought, maybe he is having difficulty in posting a comment as Leo and I have.
Thursday:
B = 1/2 small pot Org Yoghurt, 1/2 banana, grapes, nuts & seeds
S = 1/2 small pot Org Yoghurt, 1/2 banana, grapes, nuts & seeds
L = Tuna, Salad, beetroot, quinoa & balsamic vinegar
S = Nakd Bar
D = Savory Mince with Baked Potato
Exercise: F/S Session
Friday:
B = Org Yoghurt, grapes, nuts & seeds
S = 3 squares of chocolate
L = Tuna, Salad, beetroot, quinoa & balsamic vinegar
S = Apple nuts & seeds
D = Chicken, Mixed veg & mashed potato
Exercise: Rest day
Saturday:
S = Nakd Bar (b4 F/S session)
B = Bacon, scrambled egg
L = Tuna, Salad, beetroot, quinoa & balsamic vinegar
D = Pork Chop, salad & new potatoes
Exercise: F/S Session
Sunday:
B = Bacon, scrambled egg
L = Tuna, Salad, beetroot, quinoa & balsamic vinegar
D = Chicken sticks, salad & new potatoes
Exercise: None - but did work in the garden for four hrs..
Monday:
B = Tomatoes on Rye Bread
S = Nakd Bar
L = Chicken, grated cheese, Salad, Nuts & Seeds with Balsamic Vinegar
D = Chicken Fajitas
Exercise: None
Tuesday 31st may
have made a big decision tonight, as I feel I have been stuck at a platform for 2 months, so am going back to the start.I have loked back at January food entries and thats where I need to do.
I don't want to be stuck where I am, and I know where I am going wrong, I think I am a 'all or nothing'person.
what a great start, i can post on the blog!!! Its a sign!!!
Wednesday 1st June re-start DAY 1
B=nat yog,blueberries, ff muesli
L=4 rice cakes,red onion, red pepper houmous
S=apple
D=lentil/butternut squash curry,extra veg, 3 roast pots(cooked in coconut oil)
Great first day, feel focused and have planned the next couple of days food, ensuring I have all the right food in.
Monday 6th June
Had a really good wed-fri, all went bad at the weekend, so I am not going to confess my sin's.
But have started again today...again!
looking forward to seeing you all tomorrow night.
Hx
Sunday
B- nat yog, ff muesli, blueberries
D- 4 rice cakes, houmous, red onion, tomatoes, cucumber
S-handful of cashews
D-Roast pork, roasted sweet potatoes(cooked in coconut oil) veg
Ice cream and a meringue nest(I hate meringue nest, and it was too sweet)
RED WINE, most of a bottle
Monday
B- nat yog, ff muesli, blueberries 3MILE RUN
L-4 rice cakes, houmous , red onion, small bowl of nat yog with blueberries
S-apple
D-roast chicken, roasted sweet potatoes(cooked in coconut oil), veg
1 glass of white wine
Tuesday 3 MILE RUN
B- Nat yog, ff muesli, blueberries
L-4 rice cakes & houmous, red onion, small bowl of nat yog and blueberries
S-handful of cashews
D-Pork steaks(fat removed)new potatoes, veg
FAT SCRAP SESSION 1 HOUR
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