Eating for life – step 3 BACK AGAIN, as this phrase suggests, is where we add our carbs back in. This is not a carb-free way of eating. We like and do include carbs. There are many good diets out there that do not include carbs, but this is not the place.
This eating plan includes carbs but they are added in two steps. In this step, step 3 the gluten-free carbs are added, and right at the end, in step 5 all carbs are included. I love this way of doing things because it teaches us, you and I how and when to eat the carbs.
adding carbs back in
We’ve also enjoyed doing it this way because carbs are added in slowly, only on two days in the week and at the beginning, only gluten-free carbs are added in. This has helped me to be more observant of the changes taking place in my body as I add in certain foods and food groups.
Over time I have noticed that I can eat bread but What I’ve learned is that I cannot have more than one serving on a given day. If I do then for the rest of the day I feel as though I have a brick in my stomach. This doesn’t affect my husband in the same way at all.
adapt to your body’s needs
You have to get to know your body and adapt your own grocery list accordingly. I do this the whole time when I am cooking. Make up my own recipes, that is not my superpower. I mostly use a meal planning app and I substitute, take away, or add in ingredients to make the meal fit my goal. Cooking the exact same recipe over and over again is not something I like to do. I mix things up all the time.
experiment with eating for life – step 3 BACK AGAIN
Having lived in many different nations I’ve learned to substitute ingredients all the time. Your family will survive, mine has. Some of our experiments do work and some don’t but there are a million different ways to achieve a health goal. Grace on yourself is also super important too. Enjoy your carbs as you add them in here.
eating for life – step 3 BACK AGAIN – the simple guide
2 servings per week, on two separate days
All measurements are cooked, and ready to eat.
Gluten-free CARBS
| Rice | ½ cup | 125ml |
| Boiled Potato | 1 medium | 80g |
| Sweet Potato | 1 medium | 80g |
| Mash Potato | ½ cup | 125ml |
| Corn | ½ cup | 90g |
| Popcorn | 1 ½ cup | 22g |
| Rice or Corn Cakes | 2 | |
| Gluten-free pasta | ½ cup | |
| Gluten-free bread | 1 slice | |
| Gluten-free wrap | 1 |
Isn’t food beautiful?
great real food choices
Potatoes are delicious in so many foods, and we particularly like them baked. We often use them as a base to carry all sorts of toppings on. We love both sweet potatoes and regular potatoes.
Only mash them occasionally, be careful when you mash potatoes or have baked potatoes. It is so tempting for all of us to slather on the butter, but a small pat of butter will suffice.
portion control
Use wisdom in portion control and then you’ll find you’ll be able to eat almost everything. If you are allergic or intolerant to a food, substitute – your imagination is your only limitation.
Corn is another food that we love. It is very diverse and we always have it as a staple ingredient in the pantry. Popcorn is also an absolute favorite for my daughter and me and we often prepare a small bowl when we get to watch a movie together.
It is not something that my husband enjoys, the smell, and the crunch all drive him crazy. How do you enjoy popcorn? I love it savory and only eat it with salt on! My daughter can do the sweet version, but I cannot at all. That is far too sweet for me.
sugar
Sugar is another form of a carb that I mostly stay away from. If I have sugar then it would be in ice cream or a cake. The only time and category for me then would be when it is time for a celebration, a party, or a treat. How much sugar do you like to consume? Where does sugar fit into your way of eating? Does it affect you in any way?
I love and need carbs in my diet, but I hardly ever have them in the form of plain sugar. I love carbs in real food.
Rice in any form is wonderful. I am a rice and potato person. My husband is a pasta and bread person. What do you love? I love corn crackers and like anything, I have to make sure that I don’t overeat those. They are always readily available in our kitchen. A curry or stew of any sort is simply delicious over rice.
There are quite a few gluten-free carbs that you can get now and I’m slowly trying them out. I’m trying to find out which of them are produced in Europe and I am trying those out first.
proceed with fun
Adding in carbs, with or without gluten is so much fun. Doing this in these steps has helped me to lose weight, gain energy and provide fun meals for our family.
I love all foods and we do not have serious restrictions to what we can or cannot eat. CHECK WITH YOUR DOCTOR to find out if any food does not work for you.
I’ve also seen that medication can wreck metabolisms, please don’t just accept this – talk to someone, especially your DOCTOR. Find a way that works for you that will help you to reach your health goal. I spent 14 years trying to change things not realizing that being on the wrong dosage of medication was part of my problem. I fixed that with the help of the doctor, but then I also changed the way I was eating.
This journey has been long and slow, but I feel more empowered now knowing what certain foods do to my body. This is possible for you too, join the journey to better health.