How To Save Money While Eating Gluten-free & Dairy-Free

Gluten-free and dairy-free products can be CRAZY expensive!

One of the biggest shocks I had when I first discovered I needed to cut gluten and dairy out of my diet was how much a loaf of bread was, let alone any dairy-free products.

I don’t know if you find this to be true, but it feels like for every food I need to cut out, the price seems to multiply. Gluten-free? It’ll cost you. Dairy-free? It’ll cost you even more. Egg-free or nut-free? You better be ready to shell out the big bucks.

Eating gluten and dairy-free can be expensive, but it certainly doesn’t have to be!

These are my best tips for how to save money while eating gluten-free and dairy-free:

  • Structure your meals around lean meats, whole grains, and produce – instead of trying to replace ingredients one-for-one (example: cheese isn’t always budget friendly, BUT dairy-free cheese is outrageously priced!).
  • Produce can get expensive if you try to eat organic, so stick with buying only the Dirty Dozen in organic items and going the conventional route for the rest – of course if you can’t do any organic – that’s okay too!
  • Center your meals around cheap ingredients – beans, potatoes, rice. These staples along with cheaper produce like lettuce, spinach and in-season produce will help you stretch your buck a little farther
  • Use meats and lean protein in smaller quantities to get more for your dollar. Make meat stretch further by adding beans or quinoa (which is high in protein) alongside to help fill you up. I like to make bit batches of soups so that my higher priced ingredients last longer.

When you’re sticking to a gluten-free and dairy-free lifestyle, you CAN eat in a way that accommodates your diet without breaking the bank.

What’s your best tip for saving money without the gluten and the dairy?

7 (New To You) Juicy Posts

Things have been pretty crazy around here lately. I’ve been quietly working on a pretty awesome project the past few weeks – something you’ll hear more about VERY VERY soon too. Eee, it’s so exciting!!

Anyhow, since I’ve been knee-deep in working on that project plus all the mom-life stuff like baby-proofing my house from top to bottom (my little dude is on the cusp of learning to crawl), I haven’t gotten to writing up any new stuff for you this week.

But! I was looking back through the archives, and there is a TON of stuff that I want to share with you – great posts you very likely haven’t seen before, so here’s a little roundup of some past favorites. Get comfy on the couch, grab a cup of coffee, and dig in!

The Power of Juicing – find out a little bit more about juicing, if it’s worth it and the many benefits of it.

How To Eat Healthy Without a Health Food Store In Sight – so many people think you need to spend a ton of money and live near a health food store in order to eat well. Read my tips on how to do eat healthy no matter where you live.

5 Strategies for Conquering the Sugar Habit – sugar is SO addicting, find out how to pull back on the white stuff and get healthier almost instantly.

My Favorite Healthy Dessert Blogs – even if you can’t give up the sweets for good, you can find a few healthier options. These are my favorite blogs for healthy dessert recipes.

10 Things I Learned About Being A Highly Sensitive Person – are you an HSP like me? Learning of this trait completely changed my life and how I perceive myself in the world.

Screw Cramps & A “That Time of the Month” Smoothie – TMI, but my period hasn’t returned since I’m still nursing, but this smoothie recipe is still a favorite and one of my most popular recipes.

6 Things To Do After Being Glutened – being glutened sucks – whether you did it on purpose or by complete accident. These are the steps I follow to get back to feeling better after eating gluten.

I’ll be back next week with something new for you to dig in to. Until then, have a great week!

How To Do An Elimination Diet in Six Easy Steps

RachaelRoehmholdt.comIt surprises people to learn that I discovered my food intolerances a few years ago just by doing tons and tons of trial and error and elimination diets.

One of the questions I get asked the most is about how I conducted my own elimination diet to determine my own food intolerances of gluten and dairy – and now further, other foods like eggs, almonds, and hazelnuts (which I hope to someday bring back into my diet).

It’s easy for me to write about my experience now, because it was so far in the past, but when I was in the thick of it – it was HARD.

I was desperate for relief. And I felt so defeated by the fact that I wasn’t going to be able to eat so many of my favorite foods anymore. I had such a hard time coming around to the idea that my life was going to forever be different if I actually embraced this lifestyle.

And now that I’m through it, and I have a nice little list of things that I do eat and don’t eat – well, it doesn’t feel nearly as hard on a day to day basis.

Sure, I miss some things – like real ice cream or pizza on Friday nights. But overall, the fact that I feel so much better in my body makes all the difference.

So how did I do it? How did I conduct my elimination diets that lead me to go gluten and dairy-free?

Here are the 6 easy steps to conduct an elimination diet:

1. Start keeping a food journal.

You can start with a few days or a few weeks – whatever really feels right to you. Just write down what you eat and when.

Then as you make your way through the day, if you notice any weird symptoms (like brain fog or headaches), you can write down when you start to feel them.

This isn’t AT ALL about judging your food choices. I know many people think that food journals are a way to make you super aware of what you’re eating and it brings up all kinds of shame – but don’t do that.

Just write down what you eat – and be honest about it. Your body will thank you later.

2. Look for patterns between symptoms and foods.

Notice that you always get headaches after eating bread? Or find yourself constipated three days after having milk?

Look for any obvious patterns that emerge and take note. It might not be as obvious as you’d like it to be. And if it isn’t – that’s okay. Just keep tracking until you start to get an idea as to what foods are triggering your symptoms. [Read more…]