1- Always Read Labels

Do not purchase foods that contain: barley, malt, malt flavoring or malt vinegar, rye, triticale, or wheat in any form (durum, graham, kamut, semolina, or spelt included). Also, avoid foods that may contain gluten such as breading, cereals, gravies, ice cream, imitation foods, licorice, marinades, pastas, processed meats, sauces, soy sauce, soups, stuffing, and thickeners.

2- Wheat-Free Does Not Mean Gluten-Free

Just because a product is wheat-free does not mean it is free of gluten items such as rye or barley. Only purchase items that say they are gluten-free.

3- Be Wary Of Cross Contamination

Keep all gluten-free foods separate from those that are not. Be careful how gluten-free foods are prepared, whether you do it yourself or purchase it somewhere else where cross contamination is possible.

4- Foods You Can Eat

All plain meats, poultry, fish, and eggs, corn and rice in all forms, legumes, nuts and seeds, all plain fruits and veggies, dairy products, vegetable oils, vinegar (except for malt), and usually anything that says it is gluten-free.

5- Acceptable Grain Substitutes

Rice, potato, coconut, corn, tapioca, nut flours, seeds, beans, garfava, millet, sorghum, quinoa, buckwheat, arrowroot, teff, amaranth, and Montina.

6- Distilled Alcohols And Wine Can Be Consumed

Gin, whiskey, and vodka do not contain gluten after the distillation process. Wines are also gluten-free, but beers, ales and lagers are not. Note: Some beers are gluten-free

7- When In Doubt, Bring It Yourself

If you do not know if the places you are going will have foods that you can eat, make sure to have a handy bag or cooler filled with snacks to take with you.

CLICK FOR MORE GLUTEN-FREE RESOURCES

Simply replacing foods you eat with gluten-free foods that come in a box, bag or a package may not be the best choice for optimal health.  The best diet includes fresh, real food and not only that, but if you make your own food you can be sure to avoid gluten in the ingredients you choose.  Grass-fed meats, organic eggs, fresh fruits and vegetables and good fats such as coconut oil and butter are not only gluten-free, but also good for your health! 

Many people with digestive issues, allergies, fatigue, ADD, autism, neurological disorders, and more are turning toward a gluten-free diet with successful relief.  Many times one may not even know they are reacting to gluten because there may be no discomfort, bloating, gas or constipation.  If you are suffering from health issues, you don't have to get a blood test to find out if gluten is bothering you. It is suggested to do a gluten-free trial for at least 6 weeks and see how you feel.   Gluten can stay in the body for approximately 6-8 weeks and is cumulative.  Even if you only have a bite or two here and there, it all adds up!   It is very important for you to take ownership of your diet - phone calls, reading, attending classes will all assist you in learning about a whole new lifestyle.   Basically eating gluten-free is about eating real food!  

Please note:  It is important to consult with a knowledgeable practitioner to assist you with healing your gut. Healing the gut it the most important thing you need to focus on as you eat gluten-free because this is often the reason you are so sensitive to gluten in the first place.  Having a healthy gut and digestive system will help you absorb the nutrients in your food properly.  

Next week:  "Tips to Eat Gluten-Free"

1.  Eat before you get hungry

Hunger is usually a sign that your blood sugar is dropping. Eating before you get hungry can help you avoid grabbing for a quick snack that might not be as healthy as what you would prepare before you are starving.

2.  Eat in peace

Distractions such as reading, watching TV, noisy environments, and dinner table arguments have very harmful effects on digestion. If you are upset, calm yourself and relax before eating.

3.  Chew well

Chewing is perhaps the most important part of the digestive process, so chew more than you think is necessary and avoid swallowing un-chewed food. Chewing well also allows the digestive enzyme amylase in your saliva to predigest some of the food.

4.  Eat slowly

Enjoy the flavors and textures of every bite. Eating slowly will also decrease the likely hood of overeating, as you will be more aware when you are approaching fullness. 

5.  Stop before you’re full

You’ll feel full about 10 minutes after a meal if you stop eating when the food begins to lose some of its taste.  It is recommended to only eat until you are 80% full.

Coconut oil itself is a very healthy fat and is becoming more mainstream as part of a healthy diet.  Coconut oil is great for cooking and baking, as well as for its ability to help with thyroid, hormonal, and weight issues.  Coconut oil is also known for its lauric acid content and its immune enhancing properties.   Lauric acid has been shown in various scientific studies to contain bacterial and anti-viral properties.  A form of lauric acid is found naturally in human milk and helps to keep infants from being infected by viruses and bacteria.  My favorite coconut oil actually has the highest lauric acid I have found on the market - read more info here!

Coconut oil is different then most fats in that it is made up of mostly medium chain fatty acids (MCFAs).  MCFA’s are quite stable and are not prone to oxidation making coconut oil a great oil to cook with because it can withstand heat and also it does not need refrigeration.  MCFA’s are also digested and utilized differently then other fats in the body.  They are used immediately to make energy in the body and are great for weight loss!  Yes, I did say weight loss.  For more information please refer to Eat Fat, Lose Fat, by Dr. Mary Enig and Sally Fallon, President of The Weston A. Price Foundation.

Ideas for implementation of coconut oil in your diet:

• Use as replacement for all processed oils (soy, corn, canola, etc.), shortening, margarine, etc.
• Use for baking of cookies, cakes, muffins and brownies!
• Use in light frying of foods or to sauté vegetables, eggs, etc.
• Use on popcorn along with some Celtic sea salt for a great snack!
• Spread on bread (try ½ butter and ½ coconut oil mixed together).
• Take supplementally – 1-2 Tbsp in warm water before meals, especially great for weight loss or anti-candida effects.

Try these delicious Coconut Green Beans excerpted from The Guide to Healthy Eating by David Brownstein, M.D. and Sheryl Shenefelt, C.N.

Coconut Green Beans

1          tablespoon coconut oil

½         cup onion, chopped

2          tablespoons water

2          cloves garlic, minced

1          pound green beans, ends removed

1½       cups tomato, diced

¾         cup coconut milk  

½         teaspoon sea salt

Servings:  4-6             Prep:  10 minutes                    Cook:  20 minutes

Sauté onion in coconut oil for 3-5 minutes over medium-high heat.  Add water, garlic, and green beans.  Stir fry for 8-10 minutes until desired texture.  Add tomatoes, coconut milk, and sea salt and heat through. 

Find more resources and healthy eating tips in The Guide to Healthy Eating, co-authored with Dr. David Brownstein, MD.  For more on Coconut Oil click here. 

I cannot overemphasize how important planning is to being healthy. 

It is important to make time for and put energy into what you are going to have for your meals and how you are going to prepare them.  Rather than wait until you are stressed out, just getting home from work, or tending to the children, why not plan ahead and save some time and headaches.  You can cut down on the time it takes you to grocery shop, as well as how much you spend, by simply planning ahead exactly what you need for your meals and snacks for the week prior to shopping. 

Using a meal planner such as The Weekly Meal Planning Tool™ can help you organize your meals on a weekly basis.  There is an area to put in what needs to come out of the freezer beforehand so you don't get to dinnertime and end up with a frozen steak that still needs to be thawed.  Also, many people find that planning meals helps to cut down on the urge to just "grab fast food" because you don't know what to make for dinner.  Snacks can even be included so you remember to carry them with you each day and can help you avoid those tempting vending machines! 

Click here to print The Weekly Meal Planning Tool™ for FREE!

What food should I eat?

These are questions many people ask me on a daily basis who have a desire to live a healthier lifestyle.

The first step to attaining a healthier lifestyle is learning which foods to eat and which foods to avoid.  Healthy food is not found in a box, bag or a package.

The goal of this blog is to provide some basic insights and resources as well as to expose some misconceptions about nutrition and food. It will be filled with research, easy-to-follow steps for making the right food choices, and recipes to assist you in healthy eating.

1 - Shop the perimeter of the store
Ideally you would shop the perimeter of the grocery store to get the freshest, purest foods possible.  If you are shopping in center aisles then be sure to read labels carefully.  You need to look at all of the ingredients on packages and grocery items to ensure that it is something you want to purchase.  Buy organic whenever possible to avoid unnecessary chemicals, pesticides, and herbicides.  

2 - Can you pronounce the ingredient and do you know what it is?
Often times if you cannot pronounce an ingredient, it probably isn’t safe to eat.  Many chemicals can be listed under a variety of names.  If you have never heard of it, look it up.  Make sure it’s a food and something safe to ingest. 

3- Is the ingredient listed necessary to the foodstuff you are buying?
Ask yourself if the ingredient is something you would put in if you were making the item.  If you are aware of the basic ingredients of the item and this isn’t something you would use or even have access to, then it probably isn’t the best choice to buy.