The Healthy Journal - Gluten, Dairy, Sugar Free Recipes, Interviews and Health Articles (2023)

FAQs

What is the Healthy Journal? ›

A personal health journal (health diary) is a record of your health. It is a journal you keep yourself. The journal helps you keep track of every aspect of your health.

On a gluten-, dairy- and sugar-free diet you can still eat a whole host of fresh vegetables and fruits, whole grains like rice and quinoa, nuts, seeds and protein like cold-water fish and grass-fed meat. A diet free from processed foods makes it easy to stay away from hidden sources of gluten, dairy and sugar.

What is Whole30? Whole30 is a restrictive dietary program that promises to "change your life" in 30 days through some tough-love nutritional changes. These include: no dairy, no grains, no added sugar, no alcohol, and no legumes. For 30 days straight.

Diet Suggestions

A diet free from gluten, dairy and sugar should focus on healthy, whole foods including fruits, vegetables, nuts, seeds, legumes and whole grains like quinoa and brown rice. Protein sources can include wild-caught fish and organic or grass-fed meat.

The New England Journal of Medicine (NEJM) is recognized as the world's leading medical journal and website. Published continuously for over 200 years, NEJM delivers high-quality, peer-reviewed research and interactive clinical content to physicians, educators, researchers, and the global medical community.

"When you stop eating gluten, you may experience less bloating, lowered inflammation, clearer skin, more energy, and less brain fog," Snyder says.

Many people experience improved mood, reduced mental health issues, and a boost of energy by eliminating dairy and gluten. Going gluten-free and dairy-free may be just what you need to feel like yourself again.

A gluten-free, casein-free diet limits your intake of dairy and wheat products, but luckily, eggs are still on the menu providing a valuable source of protein at breakfast, on salads, as snacks and as an ingredient in gluten-free, dairy-free baked goods.

What To Eat On A No-Sugar Diet? Vegetables, especially green ones, contain very little sugar, making them a great choice when you're hungry. Keto-friendly foods such as meats, fish, eggs, cheeses, avocados, and other foods high in protein and fat, are a great choice as well.

Does cutting dairy from your diet treat diabetes? ›

In conclusion, in this prospective study of participants with prediabetes, decreasing total dairy consumption was positively associated with incident T2D. Increasing low-fat dairy consumption or replacing high-fat dairy with low-fat products was generally associated with a lower risk of diabetes.

“You'll see clearer skin, reduced bloating, weight loss, more energy, and better sleep. Most people don't realize how good they can really feel until they try it.”

You might lose a few pounds.

Lactose is sugar, and sugar can contribute to weight gain. When you remove dairy from your diet, “the biggest difference you'll see is your reduction in sugar consumption from the lactose-containing portions of certain dairy products,” says Coogan.

Even when there is no explicit intention to do so, weight loss can often be a consequence of cutting out dairy and/or gluten for this reason - for many people it equates to cutting out large parts of their calorie intake, and unless they are carefully controlling their calories, it's unlikely they will fully replace ...

At a recent meeting of nearly 200 young physicians, I asked how many actually read an issue of any journal that was delivered to them, electronically or physically. The answer: Zero. Did they at least read the titles of the lead papers in the New England Journal of Medicine every week? No one did.

Why are many doctors against a gluten-free diet? ›

Several studies have found a trend toward weight gain and obesity among those who follow a gluten-free diet (including those with celiac disease). Meanwhile, gluten-free foods tend to be more expensive than conventional foods.

The term gluten belly is used to define the feeling that some people experience after eating foods containing gluten. This sensation usually consists of feeling sick, tired, or bloated.

First, I'm a Gluten Face

“It can cause leaky gut, which then causes the activation of inflammation in your body, and ends up showing through a swollen face, pigmentation, pimples, and skin redness,” says Talib.

Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free. These symptoms usually go away after a few weeks on a gluten-free diet, but talk to your health care provider if they persist.

“Many gluten-free products are high in calories, fat, and sugar while also being low in nutrients. When people go gluten free and eat too much of these highly processed, low-nutrient foods they're likely to gain weight.

Once you start to follow a gluten-free diet, your symptoms should improve within a few weeks. Many people start to feel better in just a few days. Your intestines probably won't return to normal for several months.

Potatoes in their raw form do not contain any gluten and are therefore perfectly suitable for Coeliacs and anyone with special dietary needs. What you do need to be careful about is how they are prepared as any additional ingredients used could contain gluten, providing a 'back door' for them.

Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements.

Can I eat tomatoes on a no sugar diet? ›

Tomatoes are not high in sugar, and neither are carrots. Tomatoes, similar to carrots, are considered a non-starchy vegetable in meal planning for diabetes. This means that the amount of naturally occurring sugar is minimal in a serving.

Pizza is one of those foods like tomato sauce that should be naturally sugar free, but often isn't, depending on where you're getting it. If you're at the type of restaurant that uses all homemade ingredients you could ask your server if they would mind inquiring about any added sugar in the tomato sauce or crust.

Fruits like berries and starchy vegetables like sweet potatoes and plantains are higher in sugar and carbohydrates, but are still welcome on a low sugar diet in moderation. Higher-glycemic fruits such as apples, grapes, bananas, and melons can also be included on a low-sugar diet in moderation.

People with diabetes need to limit sodium, as it can elevate blood pressure and lead to cardiovascular problems. Some cheeses are higher in sodium than others. For example, feta cheese has 316 milligrams of sodium in 1 ounce, while mozzarella has just 4 milligrams of sodium per ounce.

Generally, there's no advantage to substituting honey for sugar in a diabetes eating plan. Both honey and sugar will affect your blood sugar level.

Natural peanut butter is considered safe for people with diabetes. It's best to avoid the “low-fat” varieties of peanut butter. They sound healthy—but most brands simply add more sugar to make up for less fat. This can spike blood sugar levels and leads to more daily carbohydrates.

Eliminating dairy can help with weight loss. Milk, plain yogurt, and other unsweetened dairy products contain lactose, a natural sugar, while other dairy products may contain added sugar. If you're trying to lose stubborn belly fat, eliminating all sugar can really help.

The confusion could also come from the use of similar terminology - dairy product and animal by-product. But, contrary to these common misconceptions, eggs are NOT a dairy product. While eggs are indeed produced by animals and therefore by definition an animal by-product, they are not a derivative of dairy products.

Sugar. Unfortunately, sugar is on top of the list of foods that may increase muscle and joint inflammation. Numerous studies suggest that processed sugars release pro-inflammatory substances in the body, causing further inflammation in the joints.

Detoxing from sugar can help you lose weight quickly. “We had over 80 testers from all over the country, and they lost anywhere between 5 to 20 pounds during the 31 days, depending on their weight or sugar addiction,” Alpert said. “Many also noticed that a lot of the weight was lost from their midsection.

What cheese is dairy-free? ›

And so, cutting it out can make you nutrient-deficiency if you don't begin to substitute other foods into your diet. "When you stop eating dairy, you might find that your immune system becomes considerably weaker," Harju-Westman explained to Cosmopolitan. "This may because you are lacking the important vitamin B12.

Since milk is fairly high in sugar (lactose), some people actually decrease their overall sugar intake when they cut out dairy. But if you've replaced the dairy in your diet with sweetened alternatives and snack foods, you might be intaking more added sugars, which can have a ripple effect on weight gain.

All you have to do is eliminate foods that contain wheat. The diet is rich in vegetables, which are full of vitamins and fiber. Eating a diet rich in fruits and vegetables can help lower cholesterol, stabilize blood sugar, and reduce the inflammation that can cause conditions from acne to arthritis.

One of the top benefits of cutting out dairy is the removal of excess saturated fats, sugar and salt from your diet, thus lessening your calorie intake and promoting a healthy weight. Dairy is also renowned as an acidic food, disrupting your body's acid/alkaline balance.

It can include your medical records, a history of your symptoms or illnesses, a list of medications you take, your food diary, or anything else you think is essential to track. Your health journal can be a place to keep a systematic, objective collection of all of your health records.

A personal health journal is meant to help you keep track of your overall health. It's a physical record of every aspect of your health, so you're aware of your own body and history.

A wellness journal is a journal dedicated to keeping track of your wellbeing. It's a bit different to regular journaling, which involves writing out your thoughts and feelings or daily experiences – wellness journals are designed with the intent of tracking a goal or an intention.

Nearly all journal articles are divided into the following major sections: abstract, introduction, methods, results, discussion, and references. Usually the sections are labeled as such, although often the introduction (and sometimes the abstract) is not labeled. Sometimes alternative section titles are used.

What are the three 3 most important pieces of information to be included in any journal entry? ›

A journal entry has the following components: The date of the transaction. The account name and number for each account impacted. The credit and debit amount.

Some other advantages of Journal

All transactions which are recorded, are supported with a receipt or bill, so we can check the authenticity of each journal entries with their bills. There is a minimum chance to avoid any particular transaction because in a journal we record every transaction on a date basis.

Stosny believes that journaling can take a negative turn when it "wallows in the unpleasant things that have happened to you," "makes you a passive observer in your life," "makes you self-obsessed," "becomes a vehicle of blame instead of solutions," and "makes you live too much in your head."

Start with the present moment (“What's going on?”) Or start with a feeling (“I'm so mad I could bust!”) Or start with a story (“Today the weirdest thing happened….”) Once you've started, don't go back to edit or rewrite. And don't think too much. Let it flow.

There are five main aspects of personal health: physical, emotional, social, spiritual, and intellectual. In order to be considered "well," it is imperative for none of these areas to be neglected.

Wellness is commonly viewed as having seven dimensions: mental, physical, social, financial, spiritual, environmental, and vocational. These dimensions are interdependent and influence each other. When one dimension of our well-being is out of balance, the other dimensions are affected.