Gluten-Free Meal Ideas

One of the struggles of discovering that you have a gluten intolerance is then trying to figure out what you can eat and especially how to put your meals together. You no longer eat rice or pasta as a side, bread your chicken, have dinner rolls, or eat anything you want. Even if you were on a low-carb or low-calorie diet previously, the gluten-free diet is not going to allow for the same types of foods. Here are some helpful ways to put together your gluten-free meals.

Get a Gluten-Free Cookbook

To start with, it is really helpful to have at least one gluten-free cookbook, but preferably a few different ones. These are going to be your point of reference not just for making sure you have plenty of recipes to choose from, but so you know what foods you can and can’t have. Many of the gluten-free cookbooks available are going to provide food lists, tips, and suggestions for creating meals that help with your gluten intolerance. While many of them cater to allergies or Celiac disease, you can still use the same recipes for your gluten sensitivity.

Start Baking Your Own Bread

This might sound like a huge chore, but once you make your own loaf of bread, you will wonder why you haven’t always done it. There is something about getting bread out of the oven or using a bread maker that is satisfying. Pulling a loaf of bread you made from scratch and slicing it up yourself is rather cathartic, not to mention the smell and fresh taste when it comes from your own kitchen. Baking your own bread helps to save money since you can use a gluten-free bread recipe instead of having to buy an expensive alternative at a local health foods store. Bread machines are easy to use and a quick way to make your own bread.

Find Grain Alternatives

While you can’t have many of the grains you are used to, there are still some that don’t contain gluten. Finding these and using them in your meals can really make up for what you are missing. For example, you might not be able to have some forms of rice or pasta, but you can still have quinoa. This is always gluten-free, healthy, low-fat, and really easy to include in all of your recipes. Also look for foods that naturally don’t have gluten so you don’t have to second guess anything, such as fresh produce, beans, nuts, and seeds.

Get Rid of the Processed Stuff

With things like dairy and meat, it is okay to eat these food items, but you want to avoid anything that is processed. Now is the perfect time to stop eating so much processed food and rely more on the natural options. Instead of hot dogs and deli meat, get ground beef, chicken breasts, and steak.

Foods to Watch Out For When You are Gluten-Free

Now that you understand a little more about what gluten is and how it affects your body if you have an intolerance to it, it is time to figure out what exactly you can eat. This is a new lifestyle, so don’t treat it like something you only do when convenient. If you think it will be better, start gradual by slowly removing food items with gluten one by one until eventually the majority of your diet doesn’t have it. Remember that you have a sensitivity, not an allergy, so you can still have some gluten in small quantities.

Foods with Gluten

Before discussing what you can eat when you have a gluten intolerance or sensitivity, it helps to understand exactly what foods are going to contain gluten. It is found in grains like wheat, rye, barley, couscous, bulgur, semolina, triticale, spelt, and many others. This means the majority of cold cuts, commercial broth and bullion, malt, soup, breads, salad dressings, sauces, condiments, processed cheese, and processed foods will have it. Some food items you need to get rid of or reduce considerably are:

·      Condiments and salad dressings

·      Processed meat like hot dogs

·      Non-dairy creamer

·      Egg substitutes

·      Granola and trail mix

·      Energy bars

·      Ice cream

·      Fruit filling and pudding

·      Cereals and breads

Fruits and Vegetables

For starters, you can begin by eating plenty of fruits and vegetables. Most fresh produce, and some frozen, is not going to contain any type of gluten and won’t upset your stomach. Some good vegetables to have are greens, broccoli, cauliflowers, brussel sprouts, leeks, fennel, artichoke, bok choy, radishes, onions, cabbage, green beans, celery, and mushrooms. With fruits, you want to be careful about the sugar content. Try to go for fruits like tomato, bananas, lemons, limes, and berries. These fruits tend to have a lower amount of sugar.

Fats and Seasonings

You don’t have to worry too much about having flavor with your food, just because you can’t have most grains. Healthy fats are a great thing to add to your gluten-free diet, including olive oil and coconut oil, nut butter, olives, nuts, seeds, almond milk, and butter if it is organic and grass-fed. With seasonings and condiments, feel free to have anything without sugar, soy, and wheat. This means mustard, salsa and horseradish are fine, but ketchup is unfortunately out.

As you can see, your new lifestyle will provide you with a lot of tasty, nutritious food even without having gluten!

All About Gluten Intolerance

Unless you have been living under a rock, you have undoubtedly seen or heard many people saying they are reducing their gluten or giving it up altogether. In some cases, people actually have allergies or a condition called Celiac disease, which is causing gluten to make them ill. Others simply have a sensitivity or intolerance to gluten. The latter is more common, so that is what we are going to talk about.

What is Gluten?

Gluten is a type of protein that is found in a variety of different grains. Many people think about wheat as being gluten, but it can also be found in rye, oats, and barley. The gluten protein is made up of other proteins, including glutenin and gliadin. These are often more closely linked to people that have negative reactions in the form of a gluten allergy or Celiac disease, which is an autoimmune condition of the small intestine. The symptoms are slightly different when comparing an intolerance or sensitivity to gluten as opposed to actually being allergic to it.

Common Symptoms of Gluten Intolerance

When you have an intolerance to gluten, your symptoms can range from mild discomfort and abdominal pain, to some of the more common signs of being allergic to gluten. First of all, you might find that you have abdominal discomfort or indigestion when you consume foods with a lot of wheat or rye.

There are actually many regular food items that contain wheat or other grains, that you would otherwise think are harmless. You may eat a simple sandwich with wheat bread and suddenly find that your stomach is hurting and you might even have diarrhea or nausea. Some other common symptoms include headaches, skin changes, and allergy symptoms like coughing, sneezing, and runny nose.

Lifestyle Changes

If you are found to have a gluten sensitivity, you don’t have to completely give up all gluten, but you do need to decrease it as much as possible.

The more foods you eat with gluten, the worse you are going to end up feeling. They might not cause serious illness like if you had Celia disease, but gluten can definitely make you feel ill. If you want those stomach aches and migraines to go away, stay away from foods with wheat, rye, or barley. This includes most breads, grains, pasta, and a wide range of packaged and processed foods. You should try to stick to a diet consisting primarily of fruits, vegetables, and lean protein like meat.

Is Juicing the Best Way to Detox? Not so much...

Is Juicing the best way to detox? Not so much…

Did you know that fiber is one of the most detoxifying foods we can eat? It’s even better than juicing. You can create some delicious and nutritious juices when juicing fresh vegetables and fruits, but doing a long-term juice “detox” doesn’t really make sense.

When the fiber is removed, the juice delivers a concentrated dose of sugars without the natural fiber that helps you metabolize them. And without the fiber, some of the nutrients are lost.

Dr. Garth Davis writes “It turns out fruits and vegetables are perfectly packaged. The sugars in fruit are designed to work almost like a time-release pill, due to their relationship and binding with the fiber.”

The fiber actually works as a scrub to clean out your insides which means you cannot detox without the fiber.

So instead of juicing, whip up a smoothie with your favorite fruits and vegetables in a blender to increase your fiber (or just eat them whole). Remember, fiber is king!

Sources: The Whole Foods Diet

Choose a Mentor Who Inspires You

Picking a theme for the upcoming year is a great way to kickstart the next 365 days. But don’t stop there. You also want to choose a mentor. A mentor is someone that motivates you to keep pushing yourself and upping your own game. Here’s how to pick the best mentor for your upcoming year…

Who Inspires You?

Start by thinking about who regularly inspires you. Maybe it’s the speaking coach that’s crushing it with her products or the crafty mom who turned her blog into a thriving business that supports her family.

It’s OK if you choose a mentor in a different niche. For example, you may choose a mentor who sells makeup online, even though you’re a brand designer for local businesses. Just because you’re in separate industries, it doesn’t mean you can’t be influenced by her.

Why Do They Inspire You?

As you consider who might be a good mentor, ask yourself why certain people inspire you. It may be they have something you want like a big business, a good marriage, or a great sense of style. It could also be something they already are like an artist, an entrepreneur, a speaker, or a novelist.

Getting clear on why someone inspires you is important. Once you know, you’ll understand yourself better and what it is you want to create more of in your own life.

How Can You Learn from This Mentor?

You can begin learning from your mentor right away. Read her blog and sign up for updates. Listen to her podcast episodes and take notes on the nuggets of wisdom that capture your interest. Follow her on social media and check in on her profile a couple of times a week.

Study what works for your mentor and what doesn’t. Pay attention to how she structures her time and uses her energy. Note her goals and see how she reaches them and what she tools she uses along the way.

How Will You Engage with Your Mentor?

As you’re learning from your mentor and soaking up her wisdom, don’t forget to engage with her. Comment on Facebook or reply on Twitter. Let her know how much you appreciate the fact that she’s sharing her journey.

Look for ways you could hang out with her, whether online or in a virtual space. Sign up for her webinar or attend the conference she’s speaking at. Watch her livestreams on Facebook or try to take her courses.

Finding a mentor doesn’t have to be hard or complicated. In fact, there’s probably one or two women that you already admire and can learn a lot from!

CTA: Transform your year with the help of a business coach. Discover how when you download your free workbook!

Pick a Word...or Three For Your Theme!

So, you’re trying to choose a new word for the upcoming year. You want something that captures all of your hopes, dreams, and inspirations for the New Year. If you’re struggling to choose a theme, it can be helpful to think of one word or phrase. Here are three reasons you might want to consider this method:

One word or phrase invites simplicity.

There’s something about a brand new year that encourages you to become an overachiever. You plan to start a fitness regimen, get a new job, find love, get out of debt, eat healthy, spend more time with loved ones, go back to school, or any number of other goals.

But having just one word or phrase to guide you can simplify your resolutions. Not only does this decrease stress, it also makes it easier to focus. You’re more likely to achieve big things when you’re not feeling pressured to do it all.

One word or phrase challenges you to be intentional.

It’s easy to think of resolutions like a dessert bar filled with cakes, candy, cookies, ice cream, and other goodies. You want one of everything, so it’s easy to load up on the things you think you’re supposed to want.

But what if you flipped the script? What if instead of trying to take a bit of everything, you just picked up one decadent dessert like a creamy cheesecake topped with a sweet cherry glaze or a slice of melt-in-your-mouth peach cobbler? What if you embraced the sweetness of now with a simple choice?

One word or phrase shifts your focus.

It’s easy to fixate on what you don’t like about yourself or your life. For example, if you’re in a bad situation that you can’t change, you may keep throwing around the word “stuck”.

But choosing one word to embrace can shift your focus. What if you used the word “purpose” to remind yourself that there’s a purpose for the situation you’re in? Or what if you chose the phrase “this too shall pass”?

A lot of creative people enjoy choosing a single word to act as focal point. Elizabeth Rider has a blog post with a list of words you might want to consider. Gretchen Rubin shares the words she and loved ones have used in the past few years on her blog.

You can let others know the word you chose by going to My One Word and posting about your word. You can even browse what words other people are picking for 2018 to give you some inspiration. Regardless of what word you pick, just have fun and enjoy doing it!

CTA: Lean into the upcoming year by choosing a theme – learn more when you download your free workbook!

Start by Knowing What You Want for the New Year

When it comes to choosing a theme for upcoming year, you can start by thinking about what you want more of. If you’re not sure, consider these questions about the different areas of your life.

To really dig deep, rate yourself in each and decide where you'd like to see growth. Then ask yourself, “What do I want to create in these areas? What do I want to see more of? What do I want to see less of?”

Family and Friends

Are you happy in your relationships? Are you spending enough time with the people you love? Are you regularly speaking the love languages of those you care about? How would you rate your relationships overall?

Your Career

Are you on the path toward where you want to be? Does your career align with your values? For example, if you value being home and raising little ones then a career on the fast-track that has you constantly traveling isn't going to be the best alignment. How would you rate your career overall?

Health

Do you wake up each morning energized and ready to go or do you feel sluggish, tired, and unmotivated? Are you making time to move your body each day and prepare nourishing meals? Have you sought out experts like a doctor or chiropractor for any health issues that you're experiencing? How would you rate your health overall?

Spirituality and Faith

What kind of energy are you creating in your life and in your relationships? Do you feel at peace with God? Do you anticipate good things happening to you and for you? How are you living out the values of your faith in your day-to-day life? How would you rate your faith overall?

Wealth

Are you financially stable or are you living paycheck to paycheck? Do you have a monthly budget that makes you feel confident about where your money is going? Do you have a savings plan in place for things like retirement and college? How would you rate your wealth overall?

Achievement

What do you want to achieve? Are there goals on your achievement list that you've realized aren't important or don't belong there? What are some new achievements you'd like to add to the list? How would you rate your current level of achievements overall?

Fun

What activities do you consider fun? Are you prioritizing them? Are you regularly taking time away for fulfilling activities that energize you? How would you rank your fun experiences overall?

Ideally, you want to rank your satisfaction with these areas of your life on a scale of 1-10. There’s no right or wrong answer—if it feels like a 5 to you, then it is. If an area scores low, ask yourself why and consider what you need to change in your life.

CTA: Transform your life with one simple word. Find out how when you download your free workbook!

What Will You Embrace This Year?

At the end of each year, Jenna always made lengthy lists of New Year’s resolutions. She wanted to improve her life but come February, she would abandon her list and promise that she would get around to her resolutions later. This created a cycle of guilt and shame that followed her year after year.

Finally, Jenna shared her frustrations with her neighbor, Renee. That’s when Renee shared that she doesn’t use resolutions because they can be exhausting and overwhelming. “Instead I pick a theme for each year,” Renee explained, “A theme is all about embracing joy and being more intentional with each year of your life.”

Renee isn’t the only that prefers to choose a theme for the upcoming year. So do these smart women…

The Year of Creativity

Rebecca had a good job that she enjoyed. But she wasn’t feeling fulfilled and she didn’t know why. She was thinking of switching careers when she went to stay with one of her girlfriends for a weekend. While there, she helped her girlfriend, a single mom, with some quick and creative renovations.

That’s when she realized her life had been missing creativity. It wasn’t that she wanted a different job—she just wanted more imagination in her life. Each month, she picked a hobby that allowed her the space to create.

The Year of Yes

Shonda Rhimes didn’t realize she’d been stuck in her ways until a relative asked her to do something fun. When she declined, she was told that she spent most of her time saying ‘no’ to opportunities.

The conversation opened her eyes and she decided to open herself to more possibilities. This sparked what she now calls her “Year of Yes”. She even wrote a book about the experience and you can find it here.

The Year of Self-Care

Delaney had spent years putting herself on the back burner. It took a serious health scare in December to make her take a hard look at her priorities. She knew she had to make a change.

So, she decided that her theme for the upcoming year would be self-care. She hired a counselor to help her tackle her emotional eating. With the help of a friend, she updated her wardrobe so she felt confident about her appearance.

There are so many different ways to set a theme for the New Year. Your theme could be about what you want to add (like creativity) or what you want to remove (like stress or emotional eating). Remember, there’s no right or wrong theme. Pick one that speaks to you and lean into it!

CTA: Are you truly happy with your life? Find out when you download your free workbook!

Try These Self-Care Activities

Try These Self-Care Activities

If you are looking to improve your self-care, there are quite a few activities you can participate in. While the list of options is endless, here are some recommend activities to get you started with proper self care.

Try Sensory Activities

When you are working on self care for stress relief, one thing to note is that sensory activities can have a really beneficial effect. You should try to find activities that use different senses, like touch, smell, taste, or sight. Perhaps you want to have a bonfire at the beach, which is going to use multiple senses. You can smell the fire and the saltwater in the ocean, see the flames, feel the warmth and the wind from the ocean, and possibly even taste salt in the air. Try to find activities that really awaken your senses.

Exercise on a Regular Basis

Exercising regularly is good for your body and your mind, and can do wonders for stress. If you have a lot of mental stress, you can improve your mood and feel happier by releasing endorphins. You can choose a type of workout that helps you take better care of your physical and mental health, whether you relax during yoga, have fun while dancing, or get some quiet time by going for a walk or hike. Think of exercises you enjoy doing, but that will also give you that time alone that you really need.

Do Creative Activities

Another way to practice self care is to find creative activities that are artistic or a hobby that you enjoy. If you used to love drawing or painting, why not try it now? Just because you’re older and have other responsibilities, doesn’t mean you have to let go of your favorite things to do. Bring a sketchbook with you to work and draw something during your lunch break. Or you can get adult coloring books and some colored pencils and bring them anywhere, like soccer practice or the car-pool.

You can also try different types of crafts you enjoy doing, like making wreaths for family as holiday gifts or doing some baking. Try to find ways to release your inner creative energy, no matter what that entails. You will feel better by doing something you love, plus you get some quality time that helps to relieve stress at the same time. This is really hard to beat.

If you would like to know more ways to practice self-care, you can grab my FREE 5 Day Self-Improvement Challenge here!

Why You Should Have a Self-Care Journal

Why You Should Have a Self Care Journal

One of the top recommendations for practicing self care on a routine basis is to start a journal. This is so helpful, easy to do, and won’t cost you a lot of money. It is convenient and can be brought with you everywhere, so even in the middle of a busy workday, you can grab the journal and write in it for a few minutes.

You Can Express Yourself in a Healthy Way

First of all, when you are dealing with a lot of stress, it can make it hard to focus on anything. However, you may not want to express yourself in a frustrated or angry way, especially with your friends and loved ones. In order to practice self care with journaling but also express yourself, you should have a journal that is kept private and confidential. Whenever you need to unload your thoughts or feelings, you can do it with the journal.  This is my favorite way to vomit out all my stress and what I’m feeling without hurting anyone’s feelings! 

It Helps you to Find the Root of Your Issues

Also consider what is causing you stress or anxiety. Do you know why you have so much emotional stress? Are you sure you know the reason behind your frequent panic attacks? If you don’t, a journal can be very helpful. As you write in the daily entries, try to include information about your mood and how you’re feelings. When you feel a high amount of stress, frustration, anxiety, or depression, make a note of it. Then you can look back and see if things like caffeine or diet, work, relationships, or other aspects of your life are becoming triggers for you.

Journaling Provides a Good Distraction

In some cases, your stress causes you to constantly think about what is stressing you out, which can be very overwhelming. If you just want something to take your mind off it, journaling is a great option. While you are writing in your journal, you aren’t thinking about anything else but what you are journaling about. It is a really good distraction from the different issues you are dealing with that lead to your stress.

It Helps You Find Your Next Actions

Perhaps you are stressed because you’re not sure about the direction of your life, from how to best help your kids, what career path to choose, or what to do with your life since you are entering the empty-nest stage of your life. Journaling can help you express yourself and find the next path your life should take.

If you would like to continue your Self-Care Journey, you can get my FREE 5 Day Self-Improvement Challenge here!