30 days grain-free: a day-by-day guide and meal plan for beginning a grain-free diet

202 Pages·2016·14.113 MB·English

by  Comini, Cara

30

DAYS
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GRAIN
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A day-by-day guide and meal plan for beginning a grain-free diet
333000

DAYS
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GRAIN
FREE
CARA COMINI
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© 2016 Quarto Publishing Group USA Inc.
First published in the United States of America in 2016 by
Fair Winds Press, an imprint of
Quarto Publishing Group USA Inc.
100 Cummings Center
Suite 406-L
Beverly, Massachusetts 01915-6101
Telephone: [phone]
Fax: [phone]
QuartoKnows.com
Visit our blogs at QuartoKnows.com
All rights reserved. No part of this book may be reproduced or utilized, in any
form or by any means, electronic or mechanical, without prior permission in
writing from the publisher.
20 19 18 17 16 1 2 3 4 5
ISBN: 978-1-59233-718-7
Digital edition published in 2016
eISBN: 978-1-63159-163-1
Library of Congress Cataloging-in-Publication Data
Names: Comini, Cara, author.
Title: 30 days grain-free : a day-by-day guide and meal plan for beginning
a grain-free diet / Cara Comini.
Other titles: Thirty days grain-free
Description: Beverly, Massachusetts : Fair Winds Press, 2016.
Identifiers: LCCN 2016004676 (print) | LCCN 2016006631 (ebook) | ISBN
9781592337187 (paperback) | ISBN 9781631591631 ()
Subjects: LCSH: Wheat-free diet--Health aspects. | Wheat-free diet--Recipes.
| BISAC: HEALTH & FITNESS / Diets.
Classification: LCC RM237.87 .C66 2016 (print) | LCC RM237.87 (ebook) | DDC
641.5/639311--dc23
LC record available at http://lccn.loc.gov/2016004676
Design and page layout: Laura McFadden Design, Inc.
Photography: Kristin Teig
Styling: Catrine Kelty
Printed in China
The information in this book is for educational purposes only. It is not
intended to replace the advice of a physician or medical practitioner. Please
see your health care provider before beginning any new health program.
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To Hannah, Samuel, and Levi
⏟
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⏟
contents
⏟
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CHAPTER 1 | Grain-Free Basics 9
CHAPTER 2 | Week One: Starting from Scratch 23
CHAPTER 3 | Week Two: Seeing So Many Improvements! 61
CHAPTER 4 | Week Three: Becoming a Habit 91
CHAPTER 5 | Week Four: The Home Stretch 123
CHAPTER 6 | Company’s Coming! 145
CHAPTER 7 | Homemade Staples 157
CHAPTER 8 | Craving Busters 175
About the Author 186
Shopping Lists 187
Index 193
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⏟
one
CHAPTER
⏟
GRAIN-FREE BASICS
Why Are People Going Grain-Free?
In the past half-century, rates of chronic illness, obesity, and mental health issues
in children have increased five-fold. Yes, some of this can be attributed to more
accurate diagnoses, but if we look at the typical elementary school class, we see
eczema, obesity, asthma, ADD, and children on the autistic spectrum as a common
occurrence—much more prevalent than we remember in our own classrooms and
certainly those of our grandparents.
Alarmed at the declining health of our youth, who should be bursting with vigor
and energy, many of us have become determined to make changes to reverse this
downward spiral. Changes we can all enact and follow.
The most logical place to start is in the kitchen. Valuing what we consume not
only provides our bodies and minds the nutrients we need to work, play, and live,
but it also says, three times a day, “You matter. You are worth preparing good food
for and taking care of.”
When we eat in a way that makes us feel good, we are saying:
• Our health matters more than the convenience of a drive-through window.
• Our health matters more than the profits of Big Agriculture, who grow crops
in nutrient-depleted soil, use as many chemicals on the food as will increase
their profits, refine the food into additive-riddled, highly processed food-like
products, and then sell those food-like products to us in packages.
• Our health matters more than our desire to continue our own unhealthy
habits, even if unhealthy is all we’ve ever known.
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