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Grain Free: 15 Tips for Eating Ancestrally

Grain Free: 15 Tips for Eating Ancestrally

    As a food lover who writes about her passion for a living, I often get asked how I manage to stay slim, given the nature of my work. Usually I just smile and shrug and tell them that I’m into running. And that seems to keep them happy. But the thing is I used to struggle with my weight, just like everybody else.

    Then late last year, I read The Paleo Solution by Robb Wolf and decided to try eating ancestrally. Even after a few weeks I felt I was heading in the right direction. While I didn’t actually lose weight, my body shape started to change. My waistline became more slender – exactly what I was hoping for.

    Paleo, primal, slow carb or ancestral eating, whatever you call it, there are many benefits of eating grain-free. From improving your blood chemistry, to losing weight, to increasing your energy levels, to improving your sleep and more. It’s almost been 9 months since I started eating grain-free. I’m finally in a place where I’m happy with my weight and I’m really enjoying what I eat. I’m running about one third of the distance I was last year. No more pounding the pavement to make up for what I ate.

    But the best thing has been discovering that it’s much easier to ditch grains than you would think. In most cases there is a vegetable which fills the place of your bread or pasta or rice. And often they taste just as good, if not better than their grain equivalent.

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    So today I wanted to share a few tips for eating ancestrally. Enjoy!

    1. Have eggs for breakfast instead of cereal.

      Eggs are a brilliant source of protein that keeps you feeling full much longer than a bowl of cereal ever will. Still concerned about cholesterol? Have a look at 7 reasons you should eat eggs for breakfast.

    2. Grate raw cauliflower instead of steamed rice.

      A recent discovery, I’m just loving my new grain-free accompaniment to curries and stir fries. Just get raw cauliflower and grate it. Instant grain-free ‘rice’. And the brilliant thing it that it’s super quick if you get your food processor to do the hard yards. No more gluggy rice to worry about.

    3. Zucchini your noodles.

      For an alternative to spaghetti or other long pasta, roast some finely sliced zucchini (courgettes). And serve with your favorite pasta sauce.

    4. Carotti your spaghetti. Shave a carrot or two into ribbons with a vegetable peeler and then simmer until tender. Presto! Orange ‘spaghetti‘.
    5. Make thin omelets instead of pizza bases.

      Pizza can be difficult to go without. Try making a thin egg omelet in your non-stick pan and topping with your favorite pizza topping and popping under an overhead grill.

    6. Or try a meatza

      Something I’m yet to make myself. Hard core paleo fans replace their pizza bases with a big flat disc of ground beef.

    7. Replace flour with almond meal (or other ground nuts).

      This only works for some situations, like using flour or breadcrumbs to coat meat. Or in baked goods.

    8. Use pureed cauliflower instead of polenta.

      Pureed cooked cauliflower is a great alternative to soft polenta or corn meal.

    9. Try lettuce wraps instead of bread.

      For those who love their sandwiches, try washed lettuce – iceberg works really well – to wrap your favorite fillings. Think sang choi bau with so many possibilities. Just remember that lettuce isn’t as satisfying as bread so you’ll need to make your fillings more substantial.

    10. Serve your burgers without the bun.

      Let’s face it. The best part of the burger is the meat and the sauce. Just increase your burger size and serve it without the bun.

    11. Or try a mushroom burger instead.

      Just roast or grill two large field or portabello mushrooms until tender. Then use these exactly like you’d use a hamburger bun.

    12. Salads or soups not sandwiches.

      If sandwiches are your default ‘healthy’ lunch, just switch to a salad or soup. If you’re used to making your own lunch, it doesn’t take any more time to make a salad. Just keep the dressing in a separate container to add just before you eat.

    13. Use chocolate for sweet treats.

      For those with a sweet tooth, I know a life without pastries and cakes can seem a little dull (see point 15). But then there’s chocolate. Start exploring the wonderful world of dark chocolates, preferably with a high (60-70%) cocoa solids content.

    14. Wine not beer.

      If you enjoy a drink or two, going grain free doesn’t mean you need to get on the wagon. Wine is not only grain free, it is lower in carbs than beer. It’s also a source of antioxidants. Cheers!

    15. 100% compliance isn’t required.

      While coeliacs are unable to tolerate even the tiniest amount of gluten, most people will still see the benefits of going grain-free even without 100% compliance. I tend to have one day a week where I’m indulging in sourdough bread and cookies which staves off any cravings the rest of the week. Later is much easier to live with than never.

      ‘Carotti’ Bolognese Recipe

      serves 2+

      This is my minimalist version of a beef ragu or bolognese sauce. The secret is in the butter. Feel free to substitute your own favorite pasta sauce.

      450g (1lb) minced (ground) beef
      3 cloves garlic, chopped
      2 cans tomatoes (400g / 14oz)
      large knob butter
      2 medium carrots

      1. Heat a little olive oil in a large frying pan and cook beef and garlic, stirring every now and then for about 5 minutes or until well browned.
      2. Add tomato and simmer for about 15 minutes or until reduced and good saucy.
      3. Meanwhile bring a medium saucepan of salted water to the boil. Shave the carrots into ribbons using a vegetable peeler.
      4. Cook carrots for 3 – 5 minutes or until al dente like cooked pasta.Drain.
      5. Toss butter into the beef sauce and season.
      6. Return the carrot to the saucepan and stir in some beef sauce. Then divide between plates and top with more sauce

      More by this author

      Wine Hack: 8 Simple Signs that Your Wine is Bad 7 Reasons You Should Eat Eggs for Breakfast 10 Clever Ways to Get More Veggies in Your Diet The Trick to Using Natural Sweeteners in Baking How Long Should You Marinate Your Food?

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      Last Updated on June 13, 2019

      5 Fixes For Common Sleep Issues All Couples Deal With

      5 Fixes For Common Sleep Issues All Couples Deal With

      Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

      You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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      1. Use a bigger mattress to sleep through movement

      It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

      Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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      2. Communicate about scheduling conflicts

      If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

      3. Don’t bring your technology to bed

      If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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      4. White noise and changing positions can silence snoring

      A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

      5. Use two blankets if one’s a blanket hog

      If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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      Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

      Featured photo credit: Becca Tapert via unsplash.com

      Reference

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