Every day during consultations with clients I find myself having to propose a new paradigm of nutrition for them so they can heal and live a life of energy and vitality. This will vary from client to client but the fundamentals are usually the same. I have written extensively on gluten and sugar but this article pertains to techniques and alternatives for people who need to remove refined sugar, wheat and dairy from their diet. In over 20 years in the health and fitness industry, I can’t tell you how many people have made significant improvements by eliminating bread, milk, and the many variations of them.


The first 3-7 days of refraining from wheat and dairy will usually result in the client going through withdrawal symptoms. They will not feel well during this time but this will pass and they will recover feeling much better than they ever have. The first step is to consume a great deal of vegetables. Start by focusing on green, dense vegetables like spinach, broccoli and kale. You should also add in coloured vegetables like carrots, beets, and squash. The colour represents the phytonutrient density. Between 3 and 5 servings of vegetables will provide fiber, nutrients and antioxidants to fill the void made by reducing dairy and gluten. Focus on foods rich in iron, thiamin, niacin and Vitamin B. Consuming vegetables is also very good for promoting good bacteria in the gut.



The second tip is to drink lots of water. In doing so, you are going to continually flush the toxins out of the body and purify your system. You are regulating your body and cleansing it by eliminating toxic chemicals that were present in the wheat and dairy. The third tip is to increase (or start for some people) your intake of L-glutamine (amino acid). Glutamine has long been known in the bodybuilding world for recovery or regeneration after a workout. In this context, it is extremely important in keeping blood sugar levels stable and all your neurotransmitters firing strongly and in cohesion. Consuming foods that contain L-glutamine will satisfy your brain’s craving for carbohydrates as it keeps serotonin, dopamine and gaba levels elevated.





The fourth recommendation is to increase your levels of vitamin C. Taking vitamin C is important for minimizing cravings because vitamin C and glucose/sugar have similar chemical structures and they compete with one another to get into the cells. The more vitamin C you take, the less sugar you will crave. It will also encourage bowel movements and cleansing of the body. The final approach you should take is to increase your anti-oxidants. Anti-oxidants are anti-inflammatory and are found in many fruits and vegetables (think good sugar). When your body consumes an adequate amount of grapes, berries and apples, it senses satiety and your unhealthy cravings for bread, candy, pop, etc. will dissipate. I hope you found this informative and you implement these ideas into your daily routine.





Here are ten additional tips:


1) Spice up meals with cinnamon: Balances blood sugar

2) Consume healthy fats (coconut oil, almond butter, avocadoes): helps regulate blood sugar and increase satiety.

3) Eat leafy greens, foods high in magnesium: regulate blood sugar levels and are nutrient dense.

4) Eat foods that are high in Cromium (broccoli, sweet potatoes, lean meats):  . Chromium regulates blood sugar and cholesterol levels.  The body uses chromium to manufacture a substance that helps with sugar metabolism and blood sugar balance — which will also plays a role in keeping your moods and appetite stable.

5) Drink lots of water.

6) Reduce alcohol, caffeine and processed foods.

7) One piece of dark chocolate under the tongue. Sends the brain a signal that the carb cravings have been met.

8) Take some glutamine under the tongue: It helps stabilize blood sugar and alleviates the need for sugar consumption.

9) Consume fermented foods and beverages.  Kombucha and Sauerkraut

Cultured vegetables and drinking coconut kefir is a good start. Sour foods contain probiotics which support digestive health.

10) Eat more protein:  You need to ramp up your protein intake and this will suppress your brain’s need for refined sugar. Reduces insulin spikes.







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