There is so much conflicting information
out there about the health benefits of many foods. So it makes sense
to not have too much of any one thing, but to be moderate and get
lots of variety.
- Unless you are trying Beth Loiselle's
perfect whole foods plan,
start making changes slowly - don't give your body a shock by
trying to change everything at once. If you gradually implement
changes, you are more likely to stick with it. With
the whole food transition, you will experience withdrawal symptoms,
so in that case it's best to get it all over and done with asap.
- With most dietary regimes, you don't
need to eat perfectly 100% of the time. 80-90% of whatever plan
you're trying is probably enough. The
whole food plan however does need to be "perfect" for
the first 6 months, so make sure you're really committed before
- Be forgiving - don't beat yourself
up if you "fall off the wagon". Just start again.
- Plan. We plan our dinners for the
week the previous weekend, and I plan my day's meals the previous
night. I know that sounds tedious, but it's very helpful, at least
in the initial stages of trying a new eating plan.
- Focus on what you can eat, not what
you can't. Find ways to incorporate more of the desirables into
your diet, and some of the undesirables will drop away. You will
find that your tastes change, and you prefer fresh, wholesome
food. I've designed a whole foods
cooking course to help people make the transition.
- Think outside the square. There's
no law that says you have to have cereal for breakfast, and sandwiches
for lunch. My current favourite O type breakfast (in roughly
Zone ratios) is 1/2 a baked kumera, with tinned salmon, followed
by one of the new kiwifruit & some nuts. The first lesson
in the cooking course covers
breakfasts, so check that out for more options.
- Have healthy snacks available. Try
a few things to see what works for you and make sure you've always
got some in the fridge or freezer. These are covered in lesson
2 of the course.
- Substitute, don't deprive yourself.
There are all sorts of different things out there that you can
try & some of them are actually quite nice.
- Dairy substitutes - see the
- Wheat is a bit harder but not
impossible. Try spelt, barley, rye, rice, corn, oat, buckwheat,
kamut or amaranth flours. Spelt is especially good as it is
a wheat-like grain that can be used in place of wheat fairly
readily (Just reduce the liquid by 1/4). See the links page
for more info on it. I have recipes for several wheat free
breads, pancakes, and a pizza base. Plus wheat free cakes
& bikkies. Rice & corn pastas are available from health
food shops and Ryvita biscuits or rice cakes make quick snacks.
- Gluten free is more difficult
as that also means avoiding rye, spelt, oats, barley, buckwheat
& kamut. But you can still have rice, quinoa, amaranth,
tapioca, millet, and corn. And if you're gluten intolerant,
that's a good indication that you'd do better on a higher
protein, lower carb diet, and should keep your grains to a
- If you want to try the Blood
Type diet, there are lots of great recipes in the book and
on the website.
- You can reduce the amount of
sugar in your baking by using honey instead. As honey is sweeter,
you only need 1 cup of honey for each 1 1/4 cups of sugar.
Reduce the liquid by 1/4 of a cup and add a pinch of baking
soda. Or use an unrefined sugar like rapadura. Check out the
sweeteners page for
the lowdown on the good and the bad.
- Check out some wheat
free baking recipes here.
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