- PDF Free Download

Size: px

Start display at page:

Download ""

Magnus Jennings
5 years ago
Views:

2 Thanks for downloading the Break Up With Gluten Workbook! Use this as the accompaniment to the Break Up With Gluten ebook available on Smashwords. The ebook is compatible with all e-reading platforms, including Kindle, Kobo, and Nook. Happy food exploring, Amy

3 Introductory Questions part a. Imagine living your happiest live possible. What does this look like for you? What can you do? What kinds of opportunities open themselves to you when you re operating from a place of happiness and openness? What would it mean for you to have more energy? How would you rate your energy on a daily basis? Morning Mid-morning Afternoon Mid-afternoon Early evening Bedtime What are five things you could do with more energy?

4 How much is gluten a part of your life right now? Circle from the list below the foods that make their way into your world at least once per week. Breads or rolls Muffins Wheat wraps or tortillas Cookies Bagels Doughnuts or pastries Pretzels Other baked desserts Pasta Cereal, granola, oatmeal, Crackers muesli What do your meals look like these days? Which foods do you find yourself consuming most often? Breakfast Lunch Dinner Snacks Liquids

5 Introductory Questions part b. Which foods do you crave? Think a little about what they are like, specifically: texture, taste, temperature, consistency, ingredients. Make a list of your most common cravings below. At what time of day do you tend to crave these most? When I don t have refined carbohydrates, or don t indulge a craving for them, I feel:

6 Part I. What Are We Anyways? Questions Give a bit of thought to what would change in your life if you cut out gluten. What would be difficult? What might improve? What are three steps you could implement today if you decided to cut out gluten immediately? What are three resources you could make available to yourself for support, information, and motivation if you were to break up with gluten?

7 Part II. Better Off Without It Questions Do any of these symptoms show up for you regularly? that no physician has been able to diagnose and that no medication seems to help How often? For how long? Do you notice you experience them more frequently if you consume certain foods? Which foods? What else from this chapter struck you as valuable? Is there anything else you would be interested to work on that sounds like it might be helped by a short break from gluten?

8 Part III Trial Separation Questions Use the questions below to help map out your two-week break from gluten. Start with the staples. Think back to the cravings you identified in the Introductory Questions part b. Which ones do you anticipate craving in the next two weeks? Which foods will you miss most? For each of those foods, think of two or three substitutions you can have handy when a craving strikes. Consider the substitutions listed in Part III, or come up with your own. Veggies and whole grains are a great place to start! Set yourself up for success. What other non-eating activities can you rely on when you are struck by the urge for gluten? Who are the people in your life who will support you through this? Who can you call or spend time with when you need a distraction or a pep talk? Repeat a mantra to yourself. What are the words you d like to use to help keep you focused in the next two weeks? An idea: I am choosing to and by doing so, I can. (ie. I am choosing to enjoy the wheat-free option in this moment, and by doing so, I can honor my best health.)

9 Plan your meals in advance. Create a shopping list. Check out the one at the back of this book and jot down some notes below about the foods you re most excited to try. Is there anything you ve never had before? Jot those down, too. They might be a new favorite! Journal when cravings strike. Use writing as a means of working through the moment in a productive way. What are you doing right before your craving hit? What else could the craving be telling you? How did you get yourself past it? Use the chart below to track your cravings as they come up so you can begin to identify your patterns and triggers.

10 Drink water. Water keeps things moving out of our system, which includes the toxic build up your system will start to release in the next two weeks. Being well hydrated also helps reduce cravings for sweet and starchy foods. Aim for eight-ounce glasses of water per day, and use the space below to keep track. Adjust as needed. Day Day Day Day Day Day Day Day Day Day

11 Day Day Day Day Tracking Symptoms Think again about the symptoms you outlined in Part II. Which of these do you continue to experience as you move through each day of the trial separation? Note, too, what feels great about each day. Do you notice any positive changes? Anything shifting in a good direction? Day 1 Day 2

12 Day 3 Day 4

13 Day 5 Day 6 Day 7

14 Other inexplicable symptoms Day 8 Day 9

15 Day 10 Day 11 Day 12

16 Day 13 Day 14

17 Congratulations! You just ploughed through a tough couple of weeks! Breaking up is hard to do, and testing it out isn t any easier. Give yourself some kudos for making it all the way through. You deserve to feel great, and I hope, if nothing else, the last two weeks have showed you that you can stick to something that has the potential to be really beneficial for you. Now that you re on the other side of your trial separation, let s reflect on the experience. What are the biggest standout moments (positive ones encouraged, negative ones permitted) from your last two weeks? Are there any symptoms you ve noticed have reduced since you began your trial separation? Could these be related to gluten? Go with your gut feeling here (pun intended a little bit). What makes you think so? If you said yes, how do you feel about exploring the effects of going gluten-free long-term? Think back to the answers you laid out in Part I. What would that mean to you? What would be challenging? Is this a lifestyle you wish to commit to and test out (even for now)?

18 If you ve decided to venture forth without Ole Faithful Gluten, what are some key takeaways you ve learned from your trial separation that will help you moving forwards?

19 Part IV. Break Up With Gluten Questions part a. Make a list of the things you have accomplished in the last two weeks. What were some tough moments you powered through? How did you do it? What are some positive changes you ve noticed? Think back to the things you outlined as distractions, supports, and motivators in Part III. What of these can you continue to rely on as you move forward? Have you discovered anything else that will keep you on track, focused on your success and wellbeing, and motivated to make the best choices for you?

20 Has your perspective on food changed? What was it before? What is it now? Write down all the benefits you'll experience from being free of gluten. What will open up in your world post-breakup? Part IV. Break Up With Gluten Questions part b. Reduce. Which products will you be removing from the kitchen? Cross them out with a big ole black line. Feels so good! Wheat or wheat flour Barley Rye Bulgur Couscous Semolina Triticale Spelt Durum Bran Farina Breads, bagels, and rolls Pretzels Pasta Crackers Baked goods (muffins, cookies, pastries, doughnuts) Cereals, granola, oatmeal, and muesli

21 Sausages and premade burgers (including veggie burgers) Lunchmeats Meat or fish paste or pate Imitation crab Gravy Matzo Seitan (100% wheat gluten) Canned soups Bouillon cubes Soy sauce Salad dressings Supplements (where gluten is used as a binder) Hot chocolate mix Restock. Which foods do you intend to have on hand regularly? What will make you feel awesome to cook up or prepare, no gluten-y friend required? Reorganize. What are your ideas for reorganizing the kitchen? Any thoughts on where you ll move certain things? Where will you keep the gluten-free cupboard (or the gluten-filled cupboard, depending on which your family has more of)? Are there any new kitchen tools you d like to try out now that you have more reasons to spend time there? Menu Mindset and the Great GF Cheat Sheet. List five restaurants that are easily accessible to you that can provide you with gluten free goodies when you re not eating at home or from home. What will you order? Are there any specific requests you might need to make?

22 Which words on a menu will you gravitate towards? Which words on a menu will you stay away from? What are your questions about local restaurant items that you would like to have handy next time you re out for a meal? Get comfortable asking these. Just asking might mean finding out that the awesome veggie burger you ve loved all these years is in fact made with brown rice, not wheat flour. Go ahead! Write these down. It may yield some great surprises (and happy modifications). Where is the closest grocery store to you that has gluten-free options? (*hint: if you re eating mostly whole foods, pretty much any grocery store with a produce section is going to be a good bet! How convenient!)

23 Write down some of your new go-to foods. Write down some of your newly found hobbies:

A Shopping List for Almost All Diets Below is a great place to start the next time you re on a shopping trip and looking to stock up: it s full of great GF staples and delicious, real foods that make

24 A Shopping List for Almost All Diets Below is a great place to start the next time you re on a shopping trip and looking to stock up: it s full of great GF staples and delicious, real foods that make cooking a breeze and eating well truly enjoyable. It s the list I do most of my own shopping from, and is a great starting point for any of the recipes on the From the Ground Up blog. Give it a look over and see what appeals. If there s anything on here you ve never tried, consider picking it up the next time you shop. Who knows what delicious gluten-free goodness you might create!

Menu Planning Made Easy

Menu Planning Made Easy The information provided on this site is for informational purposes only. Nikki s Nutrition does not treat, diagnose or cure any condition. Educational information and consultations