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!

Cinnamon Breakfast Muffins

Breakfast is my favorite meal of the day. Part of it may have to do with the fact that I am a morning person. I just love the morning; fresh start, new day, and I'm usually starving!

After fasting for the past 6-8 hours, my body needs nutrients and especially protein! Protein is absolutely essential for every function in the body, and an adequate protein intake is very important! The body uses protein for the building of cell membranes, cell and tissue repair, transporting oxygen and nutrients throughout the body etc. However, you have to be extremely careful where you get your protein source from and you also need to be aware of the quality of that protein source! ( obviously, highly processed meats & sweetened/processed dairy products are not going to provide your body with healthy protein, etc...more on that at a later time!) After drinking a nice tall glass of water to hydrate my body ( remember, your body has gone without ANY food or water for 7-8 hours, it needs this resting period to heal and repair, but afterwards it will need to be hydrated and fed!), I usually follow that with a high protein breakfast to start my day off right.

This muffin recipe is one that I found and modified to fit my diet. It has a lot of protein, is gluten free, processed sugar free, and low in carbohydrates. It's also very filling, and I can make a large batch in advance to last me throughout the week. My Dad is actually quite the fan of these muffins because he likes to have something really filling for breakfast that won't have him crashing later in the morning. They remind me a bit of apple bran muffins, not super sweet, but if you love cinnamon then this is the recipe for you! Despite using coconut flour, which is very dense and heavy, these muffins have a light, sponge-cake like texture due to all the eggs! It's a simple breakfast muffin, I usually have mine with a little raw honey and butter.

Cinnamon Breakfast Muffins

Ingredients
this recipe can easily be reduced if you don't want to make that much!
 ( simply only use half the amount called for of each ingredient)

• 10 eggs
• 2 cups unsweetened apple sauce
• 1/2 cup almond flour
• 1/2 cup coconut flour
• 2 tsp baking soda
• 2 tsp vanilla
• 1/2  cup coconut oil 
• 4-6 TBSP Cinnamon
• 4 TBSP raw honey

Directions

 Preheat oven to 400 degrees. Whisk together all the ingredients ( hint: melt the coconut oil, this will make it easier to mix!) until well mixed. Let it sit for about 5 minutes ( I am usually greasing my muffin tin with coconut oil while letting the batter sit). Once the batter has had a chance to thicken, fill each greased muffin tin ( I use 1/3 measuring cup) and bake in the oven for about 12-15 minutes or until starting to brown and the center is clean when pierced with a toothpick. Let the muffins cool, drizzle with honey if  desired, and serve!

Questions? Simply leave a comment below or email me!

What's your favorite breakfast food? If you have one that you would like a healthier version of, just leave me a comment!

Amazing Energy Balls

This is one of my favorite go-to snacks.  My family loves these, they taste somewhat like cookie dough and are PACKED with nutrients and natural energy. I always make sure I take a jar of these to  work each week, because they are perfect for when I need a little "pick-me-up" throughout my day! They give you natural energy all day long, and taste great!  Unlike artificial energy snacks and drinks; where you often feel wired and jittery (and then you crash, not to mention all the negatives impacts it can have on your health!) these energy balls simply give your body the nutrients it needs to feel ready to go! (Not to mention these little delights are gluten, sugar, and nut free!)

With all my recipes I try to use organic products whenever possible, however I am aware that depending on where you live this is not always an option! And that's ok! Simply do the best you can with what you have!

Ingredients

1 ½ - 2 cups pitted Dates

½ cup  Chia seeds

2 ½ TBSP Extra Virgin Coconut oil

½ TSP vanilla extract

Unsweetened Shredded Coconut ( however much you desire!)

½-1 small block of unsweetened chocolate, shredded. ( because the dates are so sweet, I sometime like to add even more chocolate- gives it more of a cookie dough flavor!)

Raw honey ( I drizzled about a TBSP over mixture, also optional)

1 TSP stevia/xylitol mixture ( instead of honey, also optional)

You can also add dried fruit, vitamin mix, etc to this recipe if you so desire, just be aware of the taste!

Directions

1)    Pulse dates in a food processor or blender to form a finely chopped paste like mixture.

2)    In a medium sized bowl, mix the Date pulp with the Chia seeds and Coconut oil to form a thick dough ( clean hands works best for mixing all the ingredients, but it can get quite messy! Can use an electric mixer as well).

3)    Add in the vanilla, shredded coconut, shredded chocolate, raw honey, and sweeteners and mix well.

4)    Roll dough into bite sized balls, place in glass container and freeze for about 30min ( this gives the bites a chewy texture).  Store in fridge, makes about 20 bite size balls. 

  Because of the coconut oil, these energy balls need to stay refrigerated  or they will melt!  

The dates themselves are quite sweet,  so all the sweetners I list are optional. You can simply add the dates and leave it at that if you like!
Do NOT eat these before bed! ( unless you want energy all night long!)
Also, be sure and check those pearly whites of yours! Chia seeds are notorious for hiding in those nooks and cranies!

Some Neat Facts

Dates-  rich in dietary fiber & antioxidants, contains anti-infective, anti-inflammatory, and anti-hemorrhagic properties, moderate source of vitamin A, excellent source of iron and potassium, rich in minerals: calcium, manganese, copper, and magnesium, and a good source B-complex vitamins and vitamin K.

Chia Seeds- Not only are they gluten/grain free naturally, but one tablespoon of Chia Seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries! Their texture can be sorta strange, but they give you energy all day long.
  
Questions? Leave a comment below!