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Cara Comini - 30 Days Grain-Free: A Day-by-Day Guide and Meal Plan for Beginning a Grain-Free Diet—Improve Your Digestion, Heal Your Gut, Increase Your Energy, Lose Weight, and More!

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Kick start your grain-free journey and achieve your health goals while eating delicious, satisfying meals with 30 Days Grain-Free!If youre keen on giving a grain-free diet a try - be it for your health, or due to a doctors suggestion, or for your child - 30 Days Grain-Free is a resource you cant be without.Covering meals for breakfast, lunch, and dinner for 30 days straight (and then some), youll learn how to approach this revolutionary diet simply, healthfully, and deliciously. No wondering what youll have for dinner, or how youll survive weekend brunch. Instead youll take it one meal, day, and a week at a time, without any guesswork - or huge time commitment - involved.Cara Comini, founder of the hugely popular blog Health, Home, & Happiness and mom of three, serves as your guide on this journey. After using the grain-free diet to resolve health issues in her own family, she now helps others on this path toward wellness. Caras actionable steps, gentle encouragement,...

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contents Guide DAYS GRAIN FREE A day-by-day guide and - photo 1
contents Guide DAYS GRAIN FREE A day-by-day guide and meal plan for - photo 2
contents
Guide
DAYS GRAIN FREE A day-by-day guide and meal plan for beginning a grain-free - photo 3

DAYS
GRAIN~
FREE
A day-by-day guide and meal plan for beginning a grain-free dietCARA COMINI2016 Quarto Publishing Group USA Inc First published in the United States of - photo 42016 Quarto Publishing Group USA Inc First published in the United States of - photo 5 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: (978) 282-9590 Fax: (978) 283-2742 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. Digital edition published in 2016 Digital edition: 978-1-63159-163-1
Softcover edition: 978-1-59233-718-7 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 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. To Hannah, Samuel, and Levi CHAPTER one GRAIN-FREE BASICS Why Are People Going Grain-Free - photo 6CHAPTER one GRAIN-FREE BASICS Why Are People Going Grain-Free In - photo 7

CHAPTER
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GRAIN-FREE BASICS Why Are People Going Grain-Free In the past - photo 8
GRAIN-FREE BASICS
Why Are People Going Grain-Free?
In the past half-century rates of chronic illness obesity and mental health - photo 9
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 occurrencemuch 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.

Whats Wrong with Grains?
Of all the food we eat, the least nutrient-dense and most difficult to digest is grains.
Whats Wrong with Grains?
Of all the food we eat, the least nutrient-dense and most difficult to digest is grains.

Most of us grew up with the food pyramid, where grains were supposed to be the base of our diet. How has that gone? With obesity, chronic fatigue syndrome, depression, infertility, digestive troubles, autism spectrum disorders, and more. Something doesnt add up. But what, exactly, is the problem with grain? For starters, most of the grain people consume is highly processed, which strips out the naturally occurring vitamins and minerals. Whole grains, on the other hand, have not been processed but are often difficult to digest unless the gut is in tip-top shape and the grains are prepared using traditional methods such as soaking (as with corn soaked in lime), fermenting (as with traditional sourdough bread), or sprouting. When were looking to heal health issues, or even just lose a little weight, going grain-free for a trial period is a great way to kick-start the process and reduce or reverse symptoms.

WHY IS THE GUT SO IMPORTANT? Our gut isnt just for removing waste from the body and digesting food so it can be used by the body, it also houses 70 percent of our immune system and contains brain-like tissue that affects our mood and wellbeing. If the gut is not functioning well, we are unable to do the following: Remove waste from metabolic processes Detoxify Fight infections Absorb macro and micronutrients such as protein, fat, vitamins, and minerals we need Regulate our mood and more The gut is home to an ecosystem of gut flora. These beneficial microorganisms reside in our gut and help us digest food, plug holes in our guts lining to prevent undigested food particles from getting through the wall and into the bloodstream, and are an active part of our overall immune system. When the balance of good to bad flora is off, pathogenic bacteria can send chemicals into the bloodstream that make their way to the brain and other parts of the body, causing physical or mood-related symptoms such as brain fog, fatigue, and, even, mood imbalances such as depression or anxiety. Food particles leaking through the gut wall into the bloodstream, without being digested down to parts the body can use, cause food allergies and other autoimmune responses. The immune system attacks these large particles as something it doesnt recognize.

Turns out our gut feeling deserves more credit than we normally give it. When the gut is in balance, the body is in balance. As Hippocrates said centuries ago, All disease begins in the gut.

HOW DOES GOING GRAIN-FREE HELP?
Removing grains and refined sugar from the diet allows the gut to rest and increases the nutrient density of the food we consume because we now focus on vitamin and mineral-rich plants and protein-filled meats, which provide the fuel the body needs to heal and repair. When we omit grains, starches, and refined sugars and only consume easy-to-digest carbohydrates like those found in fruit and honey, we limit sugar digestion to the top part of the gut, which stops feeding any gut flora imbalance lower in the gut and allows it to re-populate with beneficial microorganisms. To learn more about this healing protocol and how limiting the kinds of carbohydrates we eat can heal the gut and body, check out
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