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Article by Kylie Daniel

Feel Great - Eliminate!


Lady eating

The biggest advice I can give in regards to a healthy diet is to listen to your body. While I will never give a blanket statement that says everyone needs to cut out gluten or avoid dairy to lose weight, I will say you need to listen to what these foods are doing to your body.


Part of any healthy eating plan involves listening to your body and eating foods that make you feel satisfied, nourished and light. It is equally as important that you avoid all foods that make you feel heavy, bloated and unwell. For many people gluten and dairy products do exactly that.


If you suspect these foods may be impacting your health or your weight try avoiding them for a period of at least three weeks.  If you feel better without them in your diet - then give them a miss.  If you don't notice any difference, then add them right back back in.  It's all a part of learning to listen to your body.


The Program

1)Eliminate all wheat, dairy and stimulants such as tea, coffee, alcohol and chocolate for 3 weeks.

2) Reintroduce one food at a time. Make sure you have at least 3 servings of the food you are testing. For example, when you test your reaction to wheat, you might have a wheat based cereal for breakfast, a sandwich for lunch and some pasta for dinner.

3) If you react to a certain food, then wait a few days for your symptoms to calm down before testing another.

4) If you feel bloated, tired, gain weight or any of your symptoms return then you know this food is not ideal for your body and should be eaten in moderation, if not avoided altogether.


How will I feel?

In the first few days of the diet, some people may feel tired or have cravings or headaches. This may be a result of withdrawal from caffeine and certain foods. This is a perfectly normal response, and won’t last long.


Handy hints to make the program as easy as possible.

1) Make meal planning easier by involving the whole family.

2) If you consume caffeine on a daily basis, you may want to gradually reduce your intake over the week preceding the diet to reduce withdrawal symptoms.

3) Cook larger meals than you will eat so you have leftovers for snacks the same day.

4) In eliminating these foods, don’t make the mistake of consuming too much Commercial,Refined And Processed (C.R.A.P) foods.


Sample Meal Ideas


  • Fruit smoothie - blend frozen mixed berries and / or banana with almond milk, rice milk or water
  • Green Smoothie - same as above only chuck in a handful of baby spinach
  • Fresh Juice – make sure you get enough calories if you are only eating fruit. Bananas,
  • mango and figs are some higher calorie fruits.
  • Qunioa porridge – use quinoa flakes (found in the health section of the supermarket) the same way you would use oats) made with Rice Milk. Can top with 1/2 finely sliced apple and good pinch of  cinnamon or sliced banana
  • Rice puffs (found in the health section of the supermarket)
  • Gluten free muesli - (puffed quinoa, puffed rice, amaranth, buckwheat, toasted or raw, chopped nuts of choice, coconut (also you can toast or have raw), dried fruit of choice like sultana's, apricots and goji berries, seeds like sunflower and pepita's. Add your rice or almond milk.
  • Eggs and wilted greens like english spinach with mushrooms and grilled or roasted tomato's



  • Rice cakes
  • Rice crackers
  • Homemade hummus, salsa or other dips
  • Vegetable sticks
  • Nuts & seeds
  • Fresh fruit
  • Fruit smoothie
  • Fresh juice
  • Tin tuna
  • Homemade popcorn


  • Drinks:
  • Water
  • Fresh Juice
  • Fruit Smoothies
  • Herbal Teas
  • Nature’s Cuppa, Ecco, Madura Tea,
  • Nerada Tea

Lunch / Dinner:

  • Lunch can be a bit harder if you are on the go and can't just stop and grab a sandwich. You need to be prepared. Taking a packed lunch with you to work not only ensures you eat well (remember you are after a nutritionally balanced meal and variety always makes life more enjoyable) but saves you money as well.
  • Salad + protein (meat, eggs, fish)
  • Rice Paper Rolls
  • Stirfries with rice (choose gluten free sauces)
  • Roast meats with salad
  • Roast vegetables with salad
  • Potato – baked, stuffed with vegetables
  • Eggs and wilted greens like english spinach with mushrooms and grilled or roasted tomato's
  • Large salads with avocado, sundried tomato, olives, sliced cucumber, capsicum, rocket, baby english spinach leaves, tomato. Season with sea salt and pepper or a drizzle of vinaigrette dressing. You can add any left over roast meat or chicken, or cook up sliced mushrooms and onion. Salads taste completely different by varying the protein source such as tuna, chicken, roast meat, salmon or beans. Vary things like dressings, capers, finely sliced red onion, shallots, salad leaves, herbs. Make your own dressing as commercial ones nearly always have hidden grains – the options are endless. (vinegar, lemon and olive oil is a simple and tasty dressing).
  • Steamed vegetables
  • Add interest to the vegetables by adding herbs, lemon juice, tomato based sauces, homemade gravy etc. Can add a carbohydrate such as potato, sweet potato, quinoa, buckwheat pasta or other grain free pasta. Its easy!!!!
  • Curry or casserole (any recipe you currently cook, just substitute any flour or thickener with potato flour) served with Quinoa or rice.
  • Spaghetti Bolognaise or any other pasta sauce served on a bed of "vegetable spaghetti" (eg: cut carrots, zuchinni so they are long and skinny and beans and asparagus and
  • lightly steam) or use Mung Bean Vermicelli or 100% buckwheat pasta/noodles (read the labels).
  • Homemade soup (pumpkin, chicken & corn, minestrone with gluten free pasta etc.)
  • Keep a small tin of tuna and/or beans or fruit and nut mix or other long life food in your car/bag for those times when you are stuck.
  • A quick and easy option when you are out and about is to buy a prepacked salad from the supermarket and add a tin of tuna or ¼chicken

2 Jun 2014

Article/Information supplied by Kylie Daniel

Disclaimer - Any general advice given in any article should not be relied upon and should not be taken as a substitute for visiting a qualified medical Doctor.