The Grain-Free Guide





What’s the scoop on cutting out grains? It used to be on the bottom of the food pyramid so it must be good for you, right? not so much.

Our food system is so broken. What has been done to our food over the last 20-30 years has seriously compromised our health.

The autoimmune protocol (AIP), GAPS diet, paleo, whole 30, & 10 Day Detox by Dr. Hyman are all similar.  They focus on cutting out grains, dairy, beans, caffeine and alcohol while eating healthy fats & proteins. These "diets" help heal the gut lining and immune system, and reduce inflammation. Their are over 85 autoimmune diseases and new ones are discovered daily. Something is seriously wrong here! When your gut lining becomes compromised (toxins from food, water, air, over-use of antibiotics, vaccines, heavy metals, over growth of yeast, parasites, etc) it becomes permeable (leaky gut). When you eat, the proteins seep through your intestines to your blood stream and your body perceives it as a foreign invader and starts to ‘attack itself’. This is when your autoimmune disease pops up. Cutting out the culprits that are difficult to digest and replace them with nutrient-dense foods give the intestinal lining a chance to heal.

Working with a SEASONED Functional Medicine doctor is very beneficial to individualize your diet. Check out Cleveland Clinic's Center for Functional Medicine.

At first, cutting out grains seems extremely overwhelming. I followed the 10 Day Detox by Dr. Hyman for 21 days. It can be done! Here are some helpful tips to keep you on track.

1.     Fail to plan then plan to fail. This diet definitely needs some planning & preparing! Dr. Hyman's book provides plenty of recipes. Another one of my favorite sites for recipes is  Nomnompaleo. AIP One Dish is a recipe book that allows you to prep meals in 15 minutes or less! Here is a One Sheet Guide to Dr. Hyman's 10 Day Detox.

2.     Make sure you get enough protein and healthy fats! It's important to eat a healthy fat with every meal to help keep you full & decrease sugar cravings. Always keep nuts, (or a nut-free trail mix if you have an allergy) with you as they are a great protein filled snack.


3.     Here are some foods/snacks we love;

Krave the Krunch. This amazing granola is grain-free. Add a nut milk, with low to no sugar and make sure their are no added ingredients. This a perfect, healthy & yummy cereal!

Jackson’s Honest Purple Heirloom chips. These are nongmo potato chips made in coconut oil. Their are only 3 ingredients; organic potatoes, organic coconut oil and sea salt. These definitely come in handy when you just want to grab something to snack on. Potatoes aren't technically on the 10 Day Detox, but are "paleo-friendly" and you can add them back in after 10 days. Please take the time to check out their story here.

Wild Planet Tuna. This is the only canned tuna you should ever buy. Packed full of omega 3’s & protein. It’s sustainably caught and bpa free lining. Use paleo mayonnaise to make tuna salad. Add to romaine lettuce or top on celery sticks for a great snack. Costco has the best price I've found so far. Heinen's and Target carry it too.

Epic Bars. When I first saw these, I thought "Ew!". But give them a try! The Bison one is probably my favorite. They are high in protein, low in sugar and have no added maple syrup, honey or any sweetener. This makes a great on-the-go nutrient dense snack.

Pure Traditions Instant Hot Cereal. Can you believe their is an instant hot cereal that is grain-free? We didn't know about this when we did the detox, but learned about it afterwards. We love it ! Ingredients are Hulled Hemp Seed, Almond, Organic Coconut, Organic Chia Seed, Organic Coconut Sugar, Konjac Root, Organic Cinnamon, Himalayan Pink Salt

Applegate Farms lunch meat. Wrap with sliced bell peppers, carrots and cucumbers. Dip in Dijon mustard or guacamole.

Wholly Gaucamole. Dip cut up veggies in this guacamole. It also makes a convenient on-the go snack.

Simple Mills almond flour crackers. These are the BEST crackers, even your kids will love.

Grass Beef jerky. This makes a great on-the-go snack. Backattacksnacks are a local company in Cleveland that make awesome beef jerky. They are even in Target now :)

BLT. Use nitrite/nitrate free bacon from Ohio City Provision or a brand like Applegate that you can find in almost all stores. Slice organic tomatoes. Make NomNomPaleo's mayonnaise and put all ingredients on romaine lettuce leaves. So good!

**If you don't have time to prepare and focus on a temporary grain-free diet, use Factory 75 or Raw Trainer meal service. These meals are already prepared for you. Raw Trainer is a local (Cleveland) meal service that is all nongmo, vegan, paleo-friendly, gluten-free & delicious! They deliver to your door.