One of the most common things I hear from the foodies in my community who have been newly diagnosed with autoimmunity (or finally sick and tired of being sick and tired) is that they don't know where to start when it comes to eating anti-inflammatory, and the sheer number of things they need to change is overwhelming.
I TOTALLY GET IT. AND YOU'RE RIGHT.
It's a lot!
That's what I've composed a list of the top 12 things I would do if I were starting my journey to using Flare Free food as medicine to fight autoimmunity and reclaim my life today.
(This is just the order that I did things in when I was first starting my journey to reversing the debilitating joint pain I was suffering with from my Rheumatoid Arthritis back in 2015. Feel free to do them in the order that's easiest for you!)
I recommend you do them one at a time so you don't get overwhelmed into paralysis and do nothing at all. 🫶🏼
12 STEPS TO EATING FLARE FREE (WITHOUT OVERWHELM + OVER-RESTRICTION):
1.) RIP OUT THESE INFLAMMATORY INGREDIENTS FROM YOUR PANTRY:
Canola/vegetable oil
Sugar
Iodized salt
Wheat flour
And replace them with the following anti-inflammatory ingredients:
Good quality expeller pressed avocado oil
Granulated stevia or monk fruit sweetener
Sea salt
1:1 all purpose gluten free flour
2.) CLEAN UP YOUR COFFEE + TEA TIME.
Start putting unsweetened soy-free plant milk and granulated stevia or monk fruit in your coffee and tea instead of cream and sugar. Switch to organic and or/mold-free coffee as coffee beans contain inflammatory mycotoxins from mold if you can afford it.
3.) START BUYING YOUR BREAD, PASTA + GRAINS IN GLUTEN FREE.
(Reach for whole grain, corn-free, and low-sugar varieties.)
4.) START EATING VEGETABLES AT BREAKFAST.
5.) DITCH THE BEER AND SWITCH TO ORGANIC WINE.
6.) START EATING MORE WHOLE FOOD SNACKS AND SWEETS LIKE HUMMUS + VEGGIES FOR SNACK TIME AND APPLES + PEANUT BUTTER FOR DESSERT.
7.) START BUYING GLUTEN/DAIRY/SUGAR-FREE VERSION OF YOUR FAMILY'S FAVORITE PROCESSED FOODS.
8.) STOCK YOUR PANTRY THE FLARE FREE WAY.
Here's a list of my top favorite pantry/fridge staples:
Gluten free 1:1 all purpose flour
Granulated stevia or monk fruit sweetener
Unsweetened soy-free plant milk
Organic pastured eggs
Organic soy-free vegan cultured butter
Organic extra virgin olive oil
Good quality expeller pressed avocado oil
Organic grass-fed ghee
Whole grain gluten free bread (low-sugar varieties)
No sugar added gluten free breadcrumbs
Organic brown rice, lentil, or chickpea pasta
Organic gluten free grains like brown rice, quinoa, millet, etc.
Coconut aminos or organic gluten free soy sauce
Dark maple syrup
Local or organic raw honey
Organic apple cider vinegar (with the mother)
Organic dried herbs + spices
9.) WRITE YOURSELF A 2-WEEK DINNER MEAL PLAN.
(I recommend you start with your family's top 10 favorite meals!)
10.) PRINT OUT THE RECIPES IN YOUR MEAL PLAN AND CROSS OUT ALL THE INFLAMMATORY FOODS IN THE INGREDIENT LIST. WRITE IN THEIR ANTI-INFLAMMATORY SUBSTITUTIONS.
11.) START FOLLOWING THE MEAL PLAN TO BUILD COOKING INTO YOUR DAILY ROUTINE.
(Start with one dinner a week and each week add another dinner until you work up to cooking 5 nights a week.)
12.) SET ASIDE A FEW HOURS EVERY WEEK TO MEAL PREP.
You can prep as much or as little as you'd like. For example, you can do any of the following:
Measure ingredients by recipe
Cook grains
Make sauces and dressings
Start a Crock Pot meal
Cook entire dishes (soups, stews, casseroles, egg bakes, desserts, cold dishes, salads, etc.)
(This will allow you to stay consistent and eat Flare Free MORE by cooking LESS!
If you are very busy and you struggle to find the time to cook so you eat out most of the time, I suggest you batch cook several meals in their entirety, so you always have something healthy to eat - even on your busiest days!
Want a copy of this in a printable checklist format so you can stick it on the fridge and keep track of your progress?!
I hope you find this blog post helpful!! If you do, please let me know in the comments below so I can continue to create content like this for you!
xo,
Laura
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