September 12, 2016 by Heather
Have you just found out you have a gluten allergy or sensitivity or celiac disease and you have no clue where to start? The majority of my clients are those with auto-immune dynamics for which I recommend a gluten free diet, 100% cold-turkey, no excuses. You see, those with an auto-immune disease have intestinal permeability (aka leaky gut), which, in most cases was one of the exacerbating causes of that dynamic. Gluten, along with being inflammatory for most, will exacerbate intestinal permeability in those with auto-immune diseases. How you ask?
Gluten is implicated in intestinal permeability especially in those with auto-immune because it triggers a protein called zonulin. Zonulin as a substance is natural in the human body. It promotes an opening up of spaces in the villi in the intestines and is triggered on purpose. Zonulin is one of the bodies heavy duty immune response activities which should be limited to cases of virulent infection. It is the bodies strategy to create more intestinal permeability so the bodies immune soldiers can come to the scene of the infection and help to wipe it out. When zonulin is triggered when say someone eats wheat bread, then the process becomes inappropriate.
Ok so your eyes might be glazing over about now, right?! No worries! Just know that gluten is no good for you and you should remove it! 😉 Of course, there are many other things I do with my clients to help get to the root causes of why they got the auto-immune dynamic in the first place, heal their intestinal permeability, get them feeling their best etc. Did you know that if you don’t get to the root causes of why you got the first auto-immune disease you are 6x more likely to get a second and third auto-immune disease?! But I digress….. The point of this blog post is to give you some ideas on how to eat gluten free. Here goes!!!
- Oats (*must be labeled gluten-free to avoid cross-contamination)
- Corn/ maize (some people with gluten issues have a cross-reactivity to corn-always buy non-GMO)
- Nuts and nut butters
- Fresh fruit
- Fresh vegetables
- Herbs and spices
- Meats and fish purchased without sauce or seasonings
- Home-made soups (avoid bouillon cubes, barley malt, and all types of pasta)
- Juice (all-natural, 100% fruit juice)
Foods to avoid:
- Oats are generally avoided because they are almost always processed in mills that process grains containing gluten
- Modified food starch
- Barley enzymes (found in majority of breakfast cereals), soy sauce, and distilled vinegar (malt vinegar)
Tips for avoiding contamination:
- Clean out cutlery drawers; they are great crumb collectors
- Replace old wooden spoons and cutting boards
- Wash dish rags/sponges frequently
- Use a new toaster for gluten-free foods only or buy toaster bags (do not use a toaster that’s already been used to toast regular bread)
- Use squirt bottles for condiments like mayonnaise, mustard, jelly, etc. to avoid contamination
- Mark containers with “GF” on the lid of gluten-free items.
- Clean food prep areas
- Dedicate shelves and cabinets in your kitchen and refrigerator to “gluten-free food only”
Gluten-Free Flour Mix (All-Purpose)
(Makes 12 cups)
8 cups rice flour (preferably brown)
2 2/3 cups potato starch
1 1/3 cups tapioca flour
Gluten-Free Flour Mix (Light)
(Makes 12 cups)
4 cups rice flour
4 cups tapioca flour
4 cups cornstarch
4 tablespoons potato flour
There is an awesome recipe on this site for gluten free bread that doesn’t taste like cardboard!! Just type gluten free bread in the search bar and it should come up.
If you’d like help on getting to the bottom of why you are suffering, I would love to be a part of your journey. I help those with Fibro, CFS, auto-immune, diabetes etc. get to the root causes of why they became ill and wipe them out. If you are interested in feeling your best, set up a consult with me today! It is your destiny to live your best self!!!
If you have any great gluten free recipes you’d love to share feel free to post them in the comments or email them to me!
Peace & Love,
Category Clean eating, Coaching, Cooking, Diet, Gluten Free, Healthy Living, paleo, Recipes | Tags: auto-immune,celiac,cfs,chrons,clean eating,ditch the meds,Fibro,fibromyalgia,fit with fibro,functional medicine,gluten free,health coaching,IBD,IBS,intestinal permeability,leaky gut,lupus,Lyme,lyme disease,ms,natural remedies,shakeology,sjogrens,ulcerative colitis | No Comments
August 18, 2015 by Heather
Ok guys it’s time to have a real conversation about why you’re not eating enough food! And I know this is a whole bunch of you! How do I know this?? Because I talk to SO many of you every day and the conversation usually goes something like this. Me….”How’s your diet?” You….”Well I don’t eat much.”
OY!!! Ok so I’m not writing this to yell at you but to educate you and hopefully help you turn it around! Let’s just think about this. Fibro peeps tend to suffer from lack of energy yes? Add to this not enough fuel during the day and you have a recipe for disaster! Let me put it like this. You wouldn’t expect your car to run without any fuel right? So you can’t expect your body to do the same. You can’t expect it to run as optimally as possible with little to no fuel to keep it going.
Ok ok I know it’s tough to eat right when we feel poopy right? I get it!!! So we must figure out ways to prep ahead of time to be prepared for those days. Because if you eat like crap when you feel like crap you will invariably feel more like crap! So by putting good, clean food into your body when it needs it most is SO SO important! I cannot stress this enough. And it’s a piece so many people miss.
So what can you do to prep ahead of time? Make food in bulk that you can freeze so that you always have a healthy go to in the freezer. Use your crockpot. I love that thing! Set it and forget it! Keep healthy staples on hand that are quick and nutritious. I swear by Shakeology for when I don’t want to or feel like cooking. And might I mention it’s great for the hot summer! I know I’m getting over 70+ whole food ingredients and I’m feeding my body right. Salads are perfect too! Easy to throw together with some protein and you have a healthy meal! Another thing you can do is wash and cut up your veggies and some fruits ahead of time so that you can just grab and go. Raw nuts are great for a quick, healthy snack as are veggies and hummus, fruit and nut butter etc. Do you have tips for healthy snacks and meals I might have missed? I’d love to hear them!
I think you’ll find that putting in a bit of effort to eat right and ENOUGH will go a long way to helping you to feel your best!
Peace & Blessings,
Category Diet | Tags: almond butter,balance,cfs,clean eating,crockpot,ditch the meds,energy,fibromyalgia,fit with fibro,freezer,fuel,gluten free,hummus,hungry,Lyme,natural remedies,nuts,plant based diet,shakeology,veggies | No Comments
March 18, 2015 by Heather
As some of you may know I recently started a program at Integrative Nutrition. I’m super excited to share my new knowledge with each of you! But before I get ahead of myself I want to share some recent news I received from my doctors appointment a few weeks ago. I had about 25 tubes of blood taken! Ouchy! Some of the bloodwork was an IgE food test. I received the results back the other day and almost died. The insurance only covers a certain amount of foods to be tested at a time but of the ones I chose about 90% of them I showed a reaction to. These are on top of my already limited vegan, gluten free diet. I immediately freaked out and determined I could eat buckwheat and water!!!!
So I took a few days to let it sink in. And this is what I came up with. I could be totally off base and this could totally back fire but I’m giving it a whirl. I already know my immune system is wacked out. Not in the traditional sense of getting colds, flu’s etc. Luckily, thanks to Shakeology and a clean diet I don’t get “normal” sick anymore but I do have a history of intestinal bacterial infections and was recently diagnosed with Chronic Lyme so my immune system in that area needs help. What this tells me is that my body will eventually show a reaction to any food because I believe it sees it as a foreign substance. Fun right?!
This leads me back to my Integrative Nutrition program. I was listening to a lecture the other day about healing with foods and the answer came to me. I know my body. If I really listen I believe it will tell me what I do and do not need. I believe it will tell me what to do. So I’m going to make a few changes. These changes do not include removing the items I showed a reaction to. WHAT?! Yup! Going rogue here!! I’m going to increase my grains, add in some sea veggies and add in a bit of fermented soy (which up to this point I have avoided due to its controversy). I received a cool little journal in my IIN welcome packet and I’m going to use this to chart my journey. I believe we are all different and what works for one won’t work for another but I’m hoping what I learn through my journey, much like my med free journey, will be helpful to someone else. So stay tuned. If you have any similar story in regards to food reactions I’d love to hear it! Together we are better!
Peace and Love!
Category Diet | Tags: bacterial infections,balance,cfs,clean eating,exercise,Fibro,fibromyalgia,fit with fibro,fitness,gluten free,healing through food,integrative nutrition,Lyme,lyme disease,medicine,pain,plant based diet,positive,shakeology,veggies | No Comments
March 9, 2015 by Heather
So I ran out of bread! The horror! Since I’m trying to get all svelte and stuff for my trip to Cancun in April I decided I would forgo the gluten free bread I usually make and try my hand at a paleo bread. The recipe I found called for eggs and cashew butter. Since I’m vegan I opted to use an egg replacer and since I was too lazy to grind up the raw cashews I had I used almond butter. I’ll be honest, I wasn’t sure how it would turn out because in the original recipe the egg yolks and whites are blended in separately. I think it has something to do with it rising properly. So I honestly didn’t have great expectations. But it came out really great just the way I made it! It is a bit denser than your normal bread and when you put it in the pan it looks more like really sticky cake batter but it was really good! I baked it a bit longer than the recipe called for because I ran out of toothpicks and I wasn’t sure it was done! Note to self: Get toothpicks! Someone remind me!
Let me know if you try this bread and how you like it!
Love & Light!
Category Cooking, Diet, Healthy Living, paleo | Tags: bread,clean eating,Fibro,fibromyalgia,gluten free,Lyme,pain,paleo,vegan | No Comments
September 4, 2013 by Heather
Why is it we resist changing something that we love but that we know doesn’t serve us? My acupuncturist has told me several times raw veggies and salads do not like me. My digestive system doesn’t seem to care for them. My Ayurvedic doc also told me my body hates raw veggies and salads. In Chinese medicine it’s called liver qi stagnation I believe. In Ayurveda it’s a Vata imbalance. Basically….my body hates raw veggies and salads!
So you’d think I’d stop having my daily salad for lunch. Oh but I love them so! After I returned from Summit I felt I needed to detox from the Vegas hotel recycled air so I went on two Shakeology’s a day, replacing my lunch salad with one. Miraculously my stomach felt better! But of course I had to experiment! So I had a salad one day. Yup, no good! So for the past month or so I’ve been having my breakfast, two shakes and dinner. Stomach seems good! I went to Trader Joes the other day and was drawn to the lettuce. And yes, I had myself a nice salad for lunch yesterday. Oh so yummy! And yes, my body revolted about two hours later. Why do I torture myself when I clearly cannot eat them?! Because I love them and want to eat them! I guess I can now relate to those that resist changing their diet due to food allergies. It’s funny though because I got rid of dairy, soy and wheat because I know I’m sensitive to them. I didn’t resist that change and I love bread! So why the salad?!
Maybe if I drink enough Shakeology over time my body will accept a salad every now and then?! Stay tuned….
Category Diet | Tags: acupuncture,Ayurveda,Dairy,salad,shakeology,Soy,Wheat | No Comments