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Substituting Healthy Ingredients for Wheat
Living Wheat-Free For Dummies Cheat Sheet

Preparing to Eliminate Wheat from Your Diet

Eliminating wheat from your diet is a significant decision, so you should prepare yourself for this dietary change. Preparation for wheat-free living means identifying your priorities so you can stay motivated as you eliminate wheat.

Many other grains can affect your system the same way as wheat. As you prepare to cut wheat from your diet, consider expanding the ban to all grains.

The acronym DISCOVERY is an overview of the change process. It's a great reminder of the tools you need to be successful with your change to wheat-free living. Here's the breakdown:

  • Direction: Having a plan in place is essential for success. As you form your health vision and goals, you're well on your way.

  • Inspiration: What's your level of desire in changing to a wheat- or grain-free diet? Write a list of what's most important to you — your motivators. Focusing on these motivators helps increase your level of desire, which contributes to your chances for success.

  • Self-confidence: Are you confident that you can make a change for the better? Those who lack self-confidence usually aren't willing to try a new behavior because they fear failure. One way to boost your confidence level is to set small, obtainable goals that you can easily meet.

  • Commitment: What's your level of commitment? Who can you ask to hold you accountable for your commitment? Having someone to answer to is a critical component in establishing new behaviors as habits. A family member or friend who is also eliminating wheat or grains tends to work best.

  • Obstacles: The first step in overcoming barriers to your new, wheat-free diet is to identify potential challenges. The second step is to have a plan B in place so you don't fall off the wagon. What are your back-up plans when you eat out, travel, or celebrate special occasions?

  • Vicinity: Vicinity refers to your environment. Is it conducive to eating a healthy, wheat-free diet? Surrounding yourself with wheat- and grain-free options can help you fight the lure of unhealthy living.

  • Energy: Are you energized about eliminating wheat or grains from your diet? This kind of energy is usually accompanied by a desire to learn more about the harmful effects of wheat.

  • Readiness: The readiness factor refers to getting everything in place to make a change: time, finances, resources, support system, and so on. What is your level of readiness?

  • You: Going wheat-free is all about you — nobody else. If you don't want to make the change, it won't happen, even if all other parts of the plan are set up for your success.

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