Home Prevention & Remedies for Sickness

Hello there! I know, you are probably shocked to see a post on this blog! In August I started working full time and due to my long hours away from home, this blog fell to the wayside. I can't promise regular posting...but perhaps I can give this little corner on the web some attention again once things settle down :-) 

I have had several folks ask me lately what natural options are out there to help treat and prevent illness. This was such a popular post,  that I decided to revise it a little and share it again during this cold & flu season! Stay well warriors!

Originally posted: May 21, 2013

 

Image courtesy of google 

A lot of my family has been battling some form of sickness or another these past few weeks. A stomach bug was going around town earlier this month as well as an upper respiratory/cold type bug ( not to mention allergies) and let me tell you, it gets old after a while! Congestion, sneezing, sore throat, sinus pressure, coughing, and not to mention all the lovely symptoms of the stomach bug. I don't know of anyone who likes getting sick, and if you're like me you will do whatever you can to get over it as quickly as possible!

Before changing my diet, ( click here to read all about it) I used to get sick quite frequently. If anyone around me was sick, I would  get it too. And why even try to avoid it when my family got sick, it was pointless trying to avoid it...I just had to wait for it to hit me!

Changing my diet has made a huge difference in how my body handles illness, but it has not made me superhuman! (I still get sick like everyone else!)  However, I have noticed that when I do get sick nowadays it is not as severe, and I am able to fight it off much quicker.

So I thought it would be good idea to share with you a list of my top "preventions & remedies" for when sickness is going around or when I start feeling sick myself. Before rushing to the doctor, or popping those pills at the first sign of a sniffle, wave of nausea, or tingle in the throat...give these natural options a try! ( your body and your wallet will thank you!)

1). NO PROCESSED SUGAR! - I thought I would get the worst one out of the way first folks...just hear me out on this! This is my number one recommendation because I feel like it is the most important one. If you remember anything from this post, I hope this is it! Even if you aren't sugar free, the minute you start feeling sick, or someone close to you starts feeling ill, cut out all processed sugar until it has passed! Why? Sugar actually suppresses the immune system. It greatly reduces the response of white blood cells and causes a fifty percent drop in the ability of white blood cells to engulf bacteria for up to 5 hours after consumption. Wonder why you can't seem to get better when you are drinking soda, Gatorade, and other sugary drinks? ( not to mention all the sugary foods!) Because they are loaded with sugar! Cut your body some slack and let it do its job and heal before grabbing for that can of soda or bowl of ice cream. Cutting out sugar permanently is also a great illness prevention!

2) SLEEP!- Another great preventative step to take. Sleep is good, we all know how important it is to get a good night of sleep. We feel good, and that's because our body has had a chance to heal and repair itself. Give your body a chance to do what it was created to do: heal, repair and maintain! If I don't get good sleep for a few days and consume too much sugar, I WILL get sick. Guaranteed. Work on getting to bed before midnight if possible, and sleeping solid throughout the night. 7-8 hours is plenty, and when you are sick make sure you rest as much as possible!

3) BONE BROTH- There is a reason why eating chicken soup during times of sickness been passed down from generation to generation. It is because chicken broth ( or beef)  contains remarkable healing properties! Homemade bone broth is loaded with healthy immune boosting fats, minerals, and vitamins. It is easily and quickly digested by the body ( which means your body will have more energy to fight off the sickness instead of using it up to digest food) and is rich in flavor. Also very beneficial for bone/joint health! It's important to use grass fed/organic bones for the highest nutritional value. Making bone broth is easy! I throw an entire gutted chicken ( or drumsticks/chicken breast) into the crock pot and season with spices and salt. Once the chicken is cooked I pull off the meat, and store in the fridge to add to soup later. I then throw the bones back in the crock pot along with celery, fresh whole garlic, carrots, fresh onions, salt, and fill the crock pot up with water. I cook the bones in the crock pot overnight and voila! I have homemade bone broth! ( I remove the bones of course) If I'm really sick I will just keep the broth warm and drink it throughout the day, or move it to a larger pot and add the chicken ( and any other fixins' I want; vegetables, spices etc) to make homemade soup. If I don't drink it right away I store it in glass jars in in the refrigerator ( will last up to 3 days in fridge, longer if frozen). You can do the same with beef bones to make beef broth!

4) APPLE CIDER VINEGAR ( with the Mother)- I can't say enough good things about this stuff. It's cheap and works. ASV is a fermented product made from crushed aged apples. The best ASV is the kind that contains "the mother" which really just means that it still has a healthy colony of beneficial bacteria. ( all the other ASV versions out there have been pasteurized and no longer have good bacteria or enzymes). Bragg's is my favorite brand. I use it for everything: hair, skin, digestion, illness and more! What's so good about it? Well for one thing it is a great remedy for digestive issues and food poisoning because it can bind to toxins and help the body eliminate them more quickly. It also breaks up mucous in the body, purifies the blood, and aids in weight loss. It is loaded with vitamins, minerals, enzymes, and also contains antimicrobial and antiseptic properties. I take a TBSP every morning in a full glass of water 30min before breakfast, and when I feel sick I take more throughout the day diluted in water, or in hot tea. Feeling sick to your stomach? Take some ASV diluted in water! Unfortunately, you never fully get used to the taste. I don't enjoy drinking diluted vinegar every morning, it's not pleasant. But, it has helped me tremendously! ( and once it's down, well, problem solved!)

5) PROBIOTICS- A healthy gut = a healthy body overall. Where are all your nutrients absorbed? The gut. Where is most of the harmful bacteria that enters your body killed? The gut. Probiotics are beneficial forms of bacteria and yeast that help maintain a balanced and healthy digestive tract.  Your gut is actually home to more than 500 different types of healthy bacteria which help in digesting food, assist the immune system, and help keep your intestinal lining healthy and happy. When your gut bacteria is out of balance, illness often follows. Healthy probiotics can be found in fermented foods such as: organic sour kraut, pickles,( fermented foods), raw dairy, water kefir, kombucha, and supplemental probiotics. I am still on the hunt for a probiotic supplement I like that isn't too pricey, but I do try and eat fermented/raw foods everyday ( I love the sour kraut and pickles listed above!).

6). VITAMIN C- We have all heard about how good vitamin C is for you when you are sick- and it's true! Vitamin C actually protects your white blood cells.... which means they are able to function properly and do their job properly. It's fantastic for the immune  system and is also a potent anti-inflammatory! I currently take this brand and like to mix it in tea ( it's very sour, so keep that in mind!).

7). ELDERBERRIES- I just recently made a batch of elderberry syrup to help fight off illness ( still need to fine tune the recipe, I bought this brand of berries for my syrup). After doing some research on this amazing berry, I decided to incorporate it into my immune boosting regime. This is a SUPER berry! It is effective against: Colds, flu, yeast infections, nasal and chest congestion, hay fever and much more. Read this article here for more detail.

8.) RAW HONEY- I adore this "liquid gold"! Raw honey is honey in its purest form. It has not been heated,strained, or filtered, all processes used in conventional honey which can destroy all the good enzymes, antioxidants, and nutrients! Raw honey is a natural multivitamin containing vitamins such as B1, B2, B3, B5, B6, and even vitamin C are found in raw honey. It also contains minerals like magnesium, potassium, calcium, sodium chlorine, sulphur, and phosphate. Raw honey even  has antibacterial and antifungal properties!. And because of its immune-boosting antiviral properties, it traditionally has been used in the treatment of ulcers, diarrhea, bronchitis, and gastrointestinal issues. And did I also mention that if you purchase local raw honey it can help relieve allergies? Yeah. awesome stuff. If I'm sick I like to mix it in hot tea!

9.) HOT TEA- I loooooove tea, and I love the fact that it is the best thing to drink while sick! Drinking warm liquids while sick is a great way to help flush out toxins & loosen up mucous, it also warms the body, helps fight off infection, and keeps the blood flowing! This is my favorite type of tea to drink while battling sore throat/laryngitis/colds. Traditional Medicinals also has many other wonderful wellness teas!

So those are the top 9 things I do to help fight off the sick bug! 
I also like to make what my family calls: 

"Rachel's Remedy" 

• 1 cup hot tea of your choice ( I like the Throat Coat Tea)
• 1/2 TSP Vitamin C Crystals  (or juice from 1/2 a lemon)
• 1 TBSP Elderberry Syrup
• 1 TSP- 1 TBSP Apple Cider Vinegar ( depends on how much you can tolerate!)
•   Honey to taste 

It can be VERY sour depending on how much honey you add, but it works GREAT! My family can vouch for it! 

What do you do when sickness decides to pay you a visit? Have you tried any of the remedies listed above?

2 in 1: Healthy Chocolate Hard Shell & Fudge Cups

Yes, you read the title right! I'm afraid that I have stumbled across something truly addicting! Especially during these long, hot, summer days!

One of my FAVORITE treats before going sugar free was ice cream. If we had ice cream in the house I would have a bowl of it every single night. Moose Tracks and Cookie Dough were always tied for favorite. Even better was when my Mom would splurge and buy us the Reese's Magic Hard Shell. I would literally drown my ice cream in the stuff! So good, yet so not good for my health!

I still love ice cream, and chocolate, but I am pleased to announce that there is a MUCH healthier alternative to satisfy your cravings!
We have been making homemade "fudge cups" at my house for several months now and just recently I made my first batch of magic hard shell to pour over some coconut milk ice cream...it too was a huge hit...and I suddenly thought to myself " why not combine the two recipes?!".
It is sugar free, dairy free, and loaded with health benefits!

One of the main ingredients is coconut oil. Coconut oil is getting a lot of attention right now, and there is probably a good reason why! Unrefined Virgin Coconut Oil is filled to the brim with beneficial Medium Chain Fatty Acids and Lauric Acid. Coconut oil is one of the best sources to get saturated fats from! Your body NEEDS healthy saturated fats!! Since the fat composition in cells in the body is mostly saturated fat, it is important to get enough of it from healthy sources!! This recipe solves that problem for you! Coconut oil does not oxidize easily at high temperatures or go rancid easily, this makes it an excellent choice for cooking and baking!

 Hard Shell & Fudge Cups

You Will Need:

• 1/2 Cup Unrefined Virgin Coconut Oil
• 1/2 Cup Unsweetened Cocoa Powder
• 1/2 Cup Natural Nut Butter ( peanut, almond, etc. Make sure it contains no added sugar/oils!)
• 1/4 Cup Local Raw Honey ( plus additional to taste if you want it sweeter!)
• 1 tsp Vanilla
• 1 pinch Sea Salt

Directions:

• Gently heat the coconut oil, cocoa powder, sea salt and honey in a small saucepan over low heat. Stir all ingredients until well blended. Do not overheat!!
• Add mixture to a food processor or blender.
• Add in your nut butter, vanilla, and salt.
• Pulse until everything is blended into a smooth mixture.

Pour directly over cold ice cream ( As a special treat, I sometimes purchase the So Delicious Dairy Free Coconut Milk Ice Cream in Vanilla Bean, or you can make homemade ice cream!) or chilled dessert of choice ( must be COLD for the hard shell to work!)  and enjoy!

With the leftover mixture, prepare a muffin tin with muffin liners. Fill the liners with as little or as much fudge mixture as you like! Then place the muffin pan in the freezer for 10min ( or refrigerator for 30min ) and TA DA! You have healthy fudge cups! Store in the refrigerator, and if you decide you are tired of fudge cups and want more hard shell, then simply reheat the fudge cups in a sauce pan and there ya go!

SO delicious. SO simple. SO good for you!

What's your favorite summer treat?

Detox Water

Hello Warriors!
Wow, June was a whirlwind of a month for me. I spent a lot of time out of the house and away from home during the month of June...hence why things have been so quiet around here.

Anywho, I have a little recipe to share with ya!

I recently made ( for the first time) a batch of infused detox water!
I quit drinking Soda and Gatorade a couple years before I went gluten & sugar free. Let's just say the the more I learned about what Soda and Gatorade does to your body, the less I wanted it IN my body. So I gave up the sports drinks and soda ( I was a Dr. Pepper gal before making the switch to Sprite, for some reason I thought Sprite was a "healthier" soda! ha ha) and replaced those types of drinks with water and hot tea. But drinking plain water can get old after a while, especially during the summer when I am drinking a lot more! I need a little variety! So I decided to give this infused water thing a try. Infusing water with fruits, veggies and herbs allows the nutrients in these foods to slowly be released and flavor the water. The end result is a lightly flavored chilled water that not only taste refreshing, but is loaded with cleansing/detoxing properties!

You will need:
- good clean water and a glass pitcher or mason jars! I did not measure the water, but used  2 different sized glass jars so I could test out the flavors. The amount of water you use will determine how strong your water will taste. 
-Fresh fruit, thoroughly washed! I used  a combination of: watermelon ( rind and all!), cucumber, and lemon. The possibilities are endless though! Fresh berries would be AMAZING!
-A handful of fresh mint leaves
-ice cubes

Directions:
Slice up all your fruit and add to your glass container, then add your fresh mint. Add your cool water, filling the container all the way to the top. Let it sit in your fridge overnight so all the yummy nutrients and flavors can infuse the water. When you are ready to drink, simply pour into a glass with ice and enjoy! Keep in fridge all week to quench your thirst!

Disclaimer: This water is flavored with fresh produce, nothing else. So it will not taste like a smoothie, juice cocktail, lemonade, or any other type of fruity flavored drink. It's light and fresh, take it or leave it!

Happy Saturday!!

Spontaneous Green Smoothie

I don't know about you all, but I love summer.
I especially love the heat, I'll take sweating over shivering any day of the week! ( besides, sweating is healthy!)
Ah, summer... plenty of sunshine, great food ,a good excuse to wear tank tops all.the.time, going barefoot, and all the wonderful outdoor activities that summer invites!!

These past few weeks I have been craving smoothies like they are going out of stock! I've always been a fan of smoothies, but this hot weather seems to magnify my cravings for them x10!
However, I always seem to crave them when I am either A. nowhere near a place that makes decent & healthy smoothies, or B. I never have all the ingredients I need for the delicious recipes I find on Pinterest! bummer.

That is when I decided it was high time I step out of my: " I only follow recipes" box and be a little more creative with making smoothies! Since changing my diet, being creative with food seems to happen a lot.

If you have spinach, milk/water and bananas at home,
you can make a healthy green smoothie. It's true.

Example: Today around noon I was starting to get a little hungry, but I wasn't in the mood for a heavy meal. It's 88 degrees outside and all I wanted was something cool, but a glass of water was NOT going to cut it. After searching through the refrigerator I found a handful of spinach leaves that did not look like they would survive another day, they were on the verge of being too limp for a salad but still green and good to eat. I also remembered that I had purchased some bananas on my way home from work last night, and I had some unsweetened almond milk that needed to be used. A Green Smoothie was calling my name! So after rummaging through my stock of health supplies, I found a few other ingredients which I threw into the blender ( along with the spinach, banana, almond milk, water and ice cubes). And Ta-da! I am now enjoying an ice cold, sweet tasting, refreshing smoothie while typing this blog post.

 This particular smoothie has: spinach, banana, almond milk, water, ice cubes, chia seeds, a dash of vitamin C powder, and a scoop of protein/nutritional mix ( while at the health food store, I received some samples for Vega, and I was hooked. Vega offers a nutritional shake mix that is LOADED with nutrition....PLUS it's gluten, soy, and dairy free with no added sugar but it taste great! WHAT?!)

The great thing about blending bananas and spinach together is the bananas will actually mask the taste of the spinach, and spinach is such a soft delicate green that it blends very easily with other ingredients. You are also receiving multiple health benefits in just ONE drink! I love salads, but If I can find a way to incorporate more veggies into my diet without feeling like a grazing cow, then I'm going to do it! So be creative! Once you have a base for you smoothie, you can add whatever you want! Finding a balance of flavor comes with trial and error, but you will soon get the hang of it!

Yes, I know, it looks like you are drinking a cup of blended grass, but I promise it taste nothing like that!

Here is my basic green smoothie recipe I have been using for quite a while:

• 2 cups spinach (ORGANIC!)
• 1-1 1/2 cups milk or water ( I use almond or coconut)
• 1 Banana
• ice

Make sure you add your spinach first, with bananas and milk to follow, blend until smooth, then add however much ice you desire, blend again & serve!

Additional ingredients you can add:

• protein/nutritional mix of your choice ( currently using Vega, but I also love Bulk Herb Store's Green Herbal Mix)
• chia seeds
• ground flax
• vitamin mix
• raw egg (ONLY if organic free range!)
• Fresh or frozen fruit
• organic yogurt
• nut butter
• unsweetened cocoa powder
• organic kale

Do you love smoothies as much as I do? Ever tried a green smoothie?

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Some of My Favorite Gluten Free Products

Not all the gluten free food I eat is homemade. As much as I wish it was, ( because ultimately it's healthiest that way) I simply do not always have the time or ingredients on hand! Throughout the week I am constantly on the go, and on workdays I am gone for at least 12 hours out of the day. Because of my somewhat busy schedule, I need to be able to quickly grab snacks and put together meals. I also need to be able to easily find what I need at grocery stores like Publix.

Pictured below are the gluten free products/snacks that I find myself purchasing on an almost weekly basis AND they can be found at several popular mainstream grocery stores! ( I know for a fact that Publix carries all of these products, and I believe Kroger does as well. Other stores like Walmart and Winn Dixie will carry some of these products but I don't always count on it!).

Thanks to Publix's great selection, my transition to a gluten free diet was tolerable with these products!  ( still not sure what gluten is? Check out this blog post)

Top Left to Right: 1. Udi's Gluten Free Bread ( by far the best gluten free bread because it's not hard, ultra chewy or super dry like a lot gluten free breads out there. However, the slices are much smaller compared to wheat bread. My favorite is the whole grain sliced bread! It can be found in the freezer section.) 2. Lundberg Organic Brown Rice Cakes ( I have a thing for crunchy foods, and these do a pretty good job satisfying that craving! My favorite is the lightly salted ones with some cheese or nut butter spread on top. yum!) 3.Vans Gluten Free Waffles ( I was so excited when I found frozen gluten free waffles, and they actually taste really good! I heat up a couple of these when I am in a rush early in the morning.)
Middle Left to Right: 4. Bob's Red Mill Gluten Free Flours ( Any time I bake I am almost always using their flour. They have everything from almond flour, coconut flour, all purpose flour, pancake mix, pizza crust and more! I use their coconut flour and pizza crust mix the most.) 5. Larabars ( I admit I am quite addicted to these tasty little bars. If I don't have time to make Energy Balls, I make sure I at least have a couple bars in my purse or work bag and I also keep a few in the car (but they disappear quickly!). These bars are so tasty and great for when I need a snack but I'm on the go and don't have time to make one. I also love how simple the ingredient list is! Blueberry Muffin is my absolute favorite.) 6. Back to Nature Nuts ( another great on-the-go snack to have that is loaded with protein! I like to keep the Cashew, Almond, and Pistachio blend in my work bag.)   
Bottom Left to Right: 7. Blue Diamond Nut Thins ( This is my cracker/chip replacement, and they are so good! Great for dipping too! I like the Almond & Pecan Nut Thins.) 8. Sabra Hummus ( I love hummus and Sabra carries so many different yummy dips! go great with the Nut Thins!) 9. Tinkyada Rice Pasta ( I love me some Italian, and I actually mourned the loss of it when I went gluten free....until I discovered rice pasta! This brand is pretty good, just make sure you do not overcook it or it will turn to mush!)

What are your favorite gluten free snacks?

Peanut Butter Banana Ice Cream

I don't know about you all, but I have a MAJOR sweet tooth! So completely cutting out processed sugars from my diet seemed to be ten times harder than cutting out gluten. Not to mention sugar is in everything! While I have been sugar free for quite some time, I still love my sweets...so when someone offers me cookies or cake etc my mouth still waters as I politely decline the delicious treat. Sugar may be horrible for your health, but it sure does taste good!!! This is why the majority of my recipes are either desserts or breads of some sort, if I can still enjoy and satisfy my sweet tooth without compromising my health, by all means I'm going to do it! You get the best of both worlds!

Ice cream is by far my favorite sweet treat, and it may have to do with the fact that I just recently ended a 5 year chapter of my life in Florida- where it is hot and humid year round....which can only mean one thing- sweet cold treats all year too! So ice cream was one of the very first foods I attempted to modify! Unfortunately I did not have an ice cream maker while I was on the hunt for an  alternative recipe, so I had to find a way to make ice cream without one. This is where the bananas came in to play! After researching online, I discovered that a lot of folks are making frozen banana ice cream... I had to give this a try myself! ( plus, it's a great way to utilize those really rip bananas because they are actually sweeter!)

Here is my spin on Banana Ice Cream!
This recipe is really easy and you probably already have all the ingredients! You will be amazed at how sweet and creamy it is!!


Peanut Butter Banana Ice Cream- Only 4 Ingredients!
Gluten, Dairy, and Sugar Free!
Ingredients:

• 4 FROZEN RIPE bananas  ( frozen is what gives the bananas that ice cream consistency)
• 1/2 cup unsweetened coconut milk ( can use unsweetened almond milk, unsweetened vanilla almond milk, etc. Just make sure whatever milk you decide to use is unsweet!)
• 2-3 TBSP Peanut Butter ( I love peanut butter & will usually add a couple TBSP, taste test the blend, and add more if I'm the mood for it!)
• 1 TBSP Raw Honey ( optional)
• Unsweetened chocolate to garnish ( optional)

Directions:

• Take your already frozen bananas, milk, peanut butter, and honey and blend in a food processor or blender until you reach a very smooth, well blended texture that looks like ice cream. 
• Add in any other flavors or supplements ( I like to mix in some coconut oil & probiotics as an easy way to get in my healthy fats & bacteria for the day) 
• Put ice cream back in freezer for a couple hours or until it reaches the desired thickness. Sometimes it's ready as soon as you finish blending it, other times it's more like pudding and needs to freeze for a little bit. ( I'm not always patient enough to wait for it to freeze all the way and just end up eating it like banana pudding!)
• Garnish with some shredded chocolate and enjoy!

Have you made homemade ice cream before? What's your favorite sweet treat?

Questions? Leave a comment below or email me!    

What Exactly IS Gluten?

Due to my gluten free diet, ( click here to read my story)  I get asked all the time " What exactly is Gluten? What has gluten in it? What doesn't?".

So let's talk gluten!

What is Gluten? Gluten, kinda like the name it carries, is the glue like substance that gives wheat that chewy texture. To get really technical, it is a composite formed from multiple proteins and is most commonly found in wheat, barely and rye. Because of the texture and chewiness of gluten, it is found in a wide variety of products to add texture, enhance flavor, used as a thickening agent, helps bind other ingredients together, and is also used as a protein supplement.

Why are some people allergic to gluten, like those with Celiac Disease? Mmm, chewy gluten sure does taste good! But to those who suffer from Celiac Disease ( which is really just a more severe case of gluten intolerance, almost everyone suffers a reaction of some sort to gluten!), or are gluten intolerant and suffer from Non-Celiac Gluten Sensitivity ( NCGS), that little chewy protein can be detrimental to their health. People with Celiac Disease or NCGS suffer from a multitude of symptoms including headaches, "foggy mind", depression, ADHD type behavior, migraines, skin rashes, joint pain, get sick a lot, bloating, abdominal pain and also symptoms of Irritable Bowel Syndrome (which in fact some researchers are now linking to being caused BY Celiac or NCGS!).

 Celiac Disease is  the autoimmune disease caused by a reaction of the immune system against gliadin, a gluten protein. Those with Celiac disease only react more strongly to wheat and gluten than those without the disease. "In people with celiac disease, gluten sets off an autoimmune reaction that causes the destruction of the villi in the small intestine. People with celiac disease produce antibodies that attack the intestine, causing damage and illness." ( Center for Celiac Disease and Research).

1 out of 133 Americans suffer from Celiac Disease and about 1 in 7 people have gluten sensitivity!

I encourage you to do your own research on gluten intolerance, you will be shocked to find out that while gluten has been a huge part of the standard American diet for years, it is in fact linked to a multitude symptoms and illnesses! We just did not realize that gluten was the culprit!

While I do not have medical proof that I am allergic to gluten, I did suffer from a majority of the symptoms listed above and once I completely cut out gluten from my diet the majority of my symptoms went away! You can however go to your doctor and have a blood test done to see of you suffer from Celiac Disease.

Image courtesy of google.

What can I eat if I'm allergic to gluten? Basically, anything that does not contain wheat, barely or rye!

Here are some gluten free options:

• Rice
• Gluten Free Oats ( because of how oats are farmed, harvested, and processed they can become cross contaminated with wheat, so gluten free is best!)
• Corn
• Beans
• Quinoa
• Nuts & Seeds 
• Fresh eggs
• Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
• Fruits & Vegetables
• Most Dairy Products
• Gluten free flours: coconut, almond, rice, potato, corn, tapioca, bean
• Millet
• Buckwheat
• Arrowroot
• Corn
• Flax
• Tapioca

 It's important to make sure that these foods are not processed or mixed with gluten-containing grains, additives or preservatives.

ALWAYS avoid

• Rye
• Wheat
• Barely ( Malt, Malt Vinegar, and Malt Flavoring are normally made from Barely)
• Triticale

Yes, avoiding wheat can be quite the challenge because it goes by so many different names! Keep that in mind while shopping for flour, breads, and cereals at the supermarket and watch for key words like- enriched, self rising, phosphated, and bromated.

The dirty list ( foods to try and avoid unless labeled gluten free, you have researched the product, or is made with corn, rice or other gluten free flours/grains)

• Breads
• Cakes and Pies
• Cereal
• Candies
• Cookies, Crackers, and Croutons
• Gravies
• Imitation meat 
• Processed lunch meats
• Salad dressings
• Pastas
• Soups and soup mixes
• Sauces and seasonings
• Beer

I realize that going gluten free is not an easy thing to do! In fact it is downright challenging and somewhat frustrating at times! Not to mention I love bread and I especially love Italian food!!! But in order to see results, completely cutting gluten out is key! A little gluten will still affect your body, so unfortunately the only way you will be able to see a difference is by cutting it out entirely. Thankfully, there are SO many tasty gluten free options out there nowadays ( including gluten free PASTA!!!) and the results are worth it!

Also, just because it says it is "gluten free" does not mean it is always the most nutritious or healthy choice! Be wise in what you buy and always read the label!
 

Questions? Email me or leave a comment below!