How to Eat Healthy and Gluten Free

This is the plan I like to go by and I think it is a good one.

Try to eat organic foods when possible, they have more nutrients in them.

• Eat Alkaline Foods. Foods that don't produce acid.


• Eat Enough Fiber. 30 grams a day.


• Watch your Glycemic/Blood Sugar Control. Don't eat too much carbs and sweets.


• Eat Meals of 40% Carbohydrates, 30% Protein and 30% Healthy Fats.


• Stay away from Gluten and Avoid Cross Contamination.


• Take your Vitamins/Minerals, Calcium/Magnesium, Zinc, EFA, Garlic, Probiotics, Digestive Enzymes, Antioxidants and Amino Acids daily. 


• Detoxification: Castor Oil Pack. You put castor oil on a special cotton cloth, (lay down on the couch or on your bed), then lay the cotton cloth on your stomach, then a plastic bag, then a towel, lastly a heating pad. Do that for about an hour. It is really soothing. Do this 3 times a week if not more.


• It is a good idea to do a cleanse or a fast every once in awhile to help your body get rid of toxins.


• Drink 8-10 Cups of Alkaline Water a day.


• Don't over eat, everything in moderation.


• Exercise 3 times a week for 30 minutes.


• Read your ingredient labels carefully at the grocery store.


• When you go out to eat tell the waiter you eat gluten-free.

What you can eat:

• Gluten Free Foods. Anything that you used to buy just replace them with gluten free foods. Gluten-Free Breads, Cereals, Pastas, Pizza, Desserts (like gluten-free ice cream).


• Steamed Vegetables. Eat a variety. Potatoes and Corn (unless you are allergic, then eat yams and sweet potatoes instead).


• Fruits


• Grains: Buckwheat, Millet, Quinoa, Basmati or Brown Rice Teff.


• Gluten Free Flours and Binding Agents: Brown Rice Flour, Arrowroot Flour, Tapioca, Potato Flour, Garbanzo Flour, Almond Meal Flour, Amaranth Flour, Buckwheat Flour, Millet Flour, Quinoa Flour, Sorghum Flour, Soy Flour, Tapioca Flour or Starch, Arrowroot, Cornstarch, Guar Gum, Potato Starch and Xanthum Gum.


• Legumes: Split Peas, Lentils, Beans, Pinto Beans, Mung Beans, Garbanzo Beans, and Azuki Beans.


• Fish


• Poultry: Chicken, Turkey and Eggs.


• Lean Meats


• Cheese (unless you are allergic to dairy) Almond Cheese,


• Sweeteners: Raw Honey, Stevia and Xylitol. I prefer Raw Honey.


• Seeds and Nuts. (unless you are allergic) Flax, Pumpkin, Sesame, and Sunflower Seeds. Almond, Brazil, Cashew, Sesame, etc.


• Butter and Oils: Butter, Extra Virgin Olive Oil, Flax Seed Oil. Coconut Oil.


• Spices and Sauce: Salt, Pepper, etc, Herbs, Bragg's Liquid Amino


• Beverages: Alkaline Water 8-10 cups a day, Rice Milk, Soy Milk, Almond Milk, Coconut Milk, and 100% Fruit Juice and herbal tea.


• Others: Vinegar, Pickles, Gluten-Free Baking Chocolate, Gluten-Free Baking Soda, Gluten-Free Baking Powder and Olives.

Foods to Avoid

• All Wheat (Gluten) Wheat, Barley, Barley Malt, Rye, Spelt, Semolina, Graham Flour, Wheat Starch, Wheat Germ, Couscous, Bran, Kamut, Bulgur, Durum, Triticale, Oats? Oats are not guaranteed from cross contamination. Alcohol (contains gluten).


• All Animal Milks


• Peanuts (allergies?)


• Caffeinated Teas and Coffees. I prefer herbal tea.


• Pork (it is hard for the stomach to digest).


• Shellfish (allergies?)


• Sugar and Sugar Substitutes

My Favorite Gluten Free Foods

• Bolthouse Farms Smoothies (usually sold by the mixed salads at the grocery stores


• Amy's Gluten-Free, Non-Dairy Spinach Pizza


• Amy's Bowls, etc.


• Organic Bistro Whole Life Meals


• Alexia Sweet Potato Julienne Fries


• Perky's Crunchy Flax Cereal (they also have Rice Cereal)


• Nut-Thins Crackers I like the Pecan and Almond Crackers


• Jeannies Coconut Macaroons 


• Honey Gardens Raw Honey


• Rice Dream Original Rice Milk


• Imagine Chicken and Beef Stock/Broth


• Bob's Red Mill Flours, Xanthan Gum and Baking Products.


• OrganicVille Ketchup (Gluten-Free and Sugar-Free)


• Terra Chips


• LARABAR Snack Bars


• Crunchmaster Multi-Grain Crackers


• Udi's Gluten-Free Foods


• Jensen's Bread & Bakeries


• Namaste Gluten-Free Foods (mixes)


• Mixes From The Heartland Inc.

You can look at my store to see more examples of gluten-free foods.
Lisa's Amazon.com Store

Where to shop for gluten-free foods.

Grocery Stores

• Health Food Stores. Fred Meyer Nutrition Center, Whole Foods Market, Wild Oats, Trader Joe's, and New Season's Marketplace.


• Gluten-Free Markets, Specialty Stores and Bakeries.


• Farmer's Market and Co-oops.


• The Internet 

Check my "Resources" for more information on where to shop.
There are lots of gluten-free books and Internet sites that have great gluten-free recipes.

My other posts that are relevant to this post.
Gluten Free Recipes
Gluten Free Recipe Websites
Gluten-Free Flours, Binding Agents and Gluten
Gluten-free Baking Tips
Gluten-Free Breakfast and Snack Ideas
How I learned that I am Gluten Intolerant
Sweeteners

All the information that I have acquired over the years have been passed on to me by others, from the Internet, from my doctors and from my nature path. This is a accumulation of everything that I have learned over the years and the things that I have added to my website. It is all written in my own words.

Also I always like to reference these books:
"Prescription for Nutritional Healing"
"The Anti-Inflammation Diet and Recipe Book"
"The Acid-Alkaline Diet"
"The Gluten-Free Bible"
"Living Gluten-Free for Dummies"

I highly recommend that you find a support group, like this one:
Gluten Intolerance Group
Just click on your state to find your local support group.

Make sure your medications are gluten-free.
Gluten-Free Drugs
 
I have lots of resources listed under my "Resources" on the top left side of my website.
Lisa's Gluten Free Advice and Healthy Living

Well that is it. I hope it has helped you learn what you need to do to eat healthy and gluten free.
Have a wonderful weekend.
Take Care,
Lisa

Choosing Gluten Free Flours

Check out this great blog.
Simply Sugar and Gluten Free

She has started a topic about Gluten Free Flours.
I thought is was a great idea, so I thought I would share her blog with you.
Understanding and Choosing Gluten Free Flours Part 1
Understanding and Choosing Gluten Free Flours Part 2
Understanding and Choosing Gluten Free Flours Part 3
Understanding and Choosing Gluten Free Flours Part 4

When your done checking her blog out please come back to my website for more useful information.
Lisa's Gluten Free Advice and Healthy Living

People with Celiac Disease can Declare their "Gluten Free Food" as a Tax Deduction

If you have Celiac Disease you can write off your Gluten Free Food on your Taxes.

IRS Publication #502
Click on this link to get the publication, then click on Publ 502

IRS Publication #502

Medical Expenses are the cost of diagnosis, cure, mitigation, treatment or prevention of disease and the costs of effecting any part or function of the body.
If you qualify you can deduct the difference between normal food and gluten free food.

You have to save all your receipts and have a certified letter and a prescription from your doctor. The letter has to say that it is medically necessary to eat gluten-free foods.

For a more detailed list look at this link from celiac.com.

Celiac.com Tax-Deduction

This is not tax advice. I am just passing the information on. Talk to your tax professional to get your best information.

Coming up next from Lisa's Gluten Free, my next post...
"How to eat Healthy and Gluten Free"
Lisa's Gluten Free Advice and Healthy Living

Lisa's Gluten Free, Sugar Free Brownies

 

Gluten Free, Sugar-Free Brownie Recipe

This recipe is very yummy.

 

In a separate bowl mix together the liquid ingredients.
Add in:

1/2 Cup Melted Butter

3/4 cup Honey

2 whipped Eggs
2 tsp. Vanilla
1/3 cup Water

In a separate bowl mix together the dry ingredients.
1 1/2 cups gluten free baking flour mix.
(I like to mix together sorghum, millet and brown rice flour in a bag, that is 1 cups brown rice flour and
1/2 cup each of the millet and sorghum flour. That is what I used as my gluten free baking flour mix).

3/4 cup Cocoa Powder
1/2 tsp. Baking Powder
1/4 tsp. Salt
1/2 tsp. Xanthan Gum

(Optional, 1/4 cup Walnuts, Almonds or Chocolate Chips, in this case I sprinkled some slivered almonds on top).

Then fold in gently, the dry ingredients into the liquid ingredients.

Grease a 8x8 pan and pour in the ingredients.
Bake at 350 degrees for 30-35 minutes.

With Gluten Free Baking I like to keep a piece of gluten bread in with whatever I bake and then cover it. Gluten free products after it has set a bit tend to get tough, so the bread will keep it soft.

Star Recipes Collection

 

 

What is Gluten Intolerance or Celiac Disease?

Gluten is a protein found in wheat, rye, barley, spelt and triticale.
They are prolamins (proteins) that cause damage to the digestive system.

Hairlike structures called villi are in the lining of the small intestine.
It helps to digest the nutrients in your food.

For people who have gluten intolerance or celiac disease,
gluten attacks the villi and makes it flat. Then you cannot absorb
the nutrients in your food. It is actually an autoimmune disorder.
You can also become intolerant to dairy and sugar.

The only way to reverse the process is to stay away from gluten
and the villi will grow back so that you can absorb the nutrients in
your food again.

Also, if you are also intolerant to dairy and sugar you need to stay away from them also.

Some people can tolerate some gluten after being off gluten for awhile,
but most of the time your symptoms will just come back again and
you will feel terrible again. So it is best to just stay on a gluten free diet.

Many people can have gluten intolerance or celiac disease and not know it.
It is always best to get tested to make sure.

This is also a great resource for Gluten Intolerance and Celiac Disease.
Gluten Free Diet Help

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Gluten Free Videos

I have put together some videos that I like on You Tube.
They are on cooking gluten free and some are sugar free too.
Enjoy.

Just click on the link below.

You Tube Videos

When your done just come back to my website for more information.
http://www.lisasglutenfree.com/

Right now I am playing around with a couple different Brownie recipes,
when I get one figured out I will post it on here for you to check out.
Have a great week.

Food Intolerance

Food Intolerance List
Gluten Intolerance and Celiac Disease
Food Allergies
Dairy Sensitivity
Fructose or Sugar Sensitivity
Yeast Sensitivity

Symptoms List
Respiratory
Immune System
Neural
Skin, Hair and Nails
Metabolism Problems
Musculo-Skeletal
Malabsorption
Genital/Reproductive

Serious Chronic Diseases resulting from untreated Food Intolerance
Diabetes type 1
Rheumatoid Arthritis
Chron's Disease
Osteoporosis
Anemia
Bowel Cancer and Stomach Cancer
Atherosclerosis (Cardio-Vascular Disease)
High Blood Pressure
Graves Disease
Hashimoto's Thyroiditis
Sjogren's Syndrome and many others.

For more information look at Food Intolerance

My Website:
http://www.lisasglutenfree.com/

New Gluten Free Online Magazine

Check out this New Gluten-Free Online Magazine.
Gluten Free Magazine - Easy Eats

When your done please come here for more information. Thank-you.
http://www.lisasglutenfree.com/

The Gluten Free Diet Cheat-Sheet: How to Go G-Free

Here is a great Gluten Free Guide to go by. Gluten-Free Goddess has lots of great recipes.


The Gluten-Free Diet Cheat-Sheet: How to Go G-Free



My Chicken Vegetable soup will be on the next post.

Gluten Free Chicken Vegetable Soup

Lisa's Chicken Vegetable Soup

Here is a great soup that I like to put together.

I like to use my George Foreman Jr. Rotisserie to cook a 4-5 pound chicken in it. So that there is not allot of grease in the soup and it is nice and tender. I like to baste the chicken with olive oil, salt, pepper, garlic powder and Oregano.

In a Big Pot I add the rest of ingredients.
1 Box of Chicken Stock or Broth (I like to use Imagine Organic Chicken Broth, it has no sugar in it).
4-6 cups of Water
3-4 Chopped Yams
1-2 pounds of chopped Carrots
2 Bunches of chopped Celery
1 1/2 cups of Lentils
2 Tablespoons of Olive Oil
Salt and Pepper to Taste
Garlic Powder and Onion Powder to Taste
Oregano and Thyme to Taste
Cook till the vegetables are tender.
Then add the Chicken.

I like to divide the soup and add more water then put half of it in the freezer for later.

I will sometimes use Brown Rice instead of the Lentils and alternate the Chicken for Hamburger or Beef.


Be sure and read the EBook I just added to my website.
Felicity's Gluten-Free Handbook

Please become a follower of my Blog or Subscribe to my Posts.

Have a Great Week.

Gluten Free Bread Review

I tried Bob's Red Mill Gluten-Free Home Made Wonderful Bread Mix last night. It was very yummy. It does have sugar in it, in the form of evaporated cane juice. And it seems to stay nice and moist. It is not real dense like allot of other Gluten Free Bread's that I have tried so far.

I am getting to a funny part, which did not seem so funny at the time.
I was letting it cool on the counter top. I was busy on the computer and the next thing I know I look-up and my four year old had feed half of the bread to the dogs. Ohhhhhh. It was so good too. LOL. I will just have to get more later.

How many of you have funny stories like that about kids and dogs?
I would love to hear your stories.

I am going to make my home made chicken vegetable soup tonight. I will tell you how it turns out later. I will take a picture of it too to show to you.
It is very good.

Sweeteners

Image from Flicker brianazsweet

All About Natural Sweeteners

Agave Syrup (Nectar)

One source consists primarily of 92% fructose and 8% glucose; another gives 56% fructose and 20% glucose. The extremely high content of fructose can trigger fructose malabsorption, metabolic syndrome, hypertriglyceridemia, decreased glucose tolerance, hyperinsulinemia, and accelerated uric acid formation. Low-carb diet advocate Dr. Michael Eades M.D. advises to "avoid it like death". Dr. Michael Eades MD - Agave Dr. Micheal Eades MD - Hyperinsulinemia and here is an article from Dr. Joseph Mercola who says that agave is far worse than high fructose corn syrup.

Brown Rice Syrup (Rice Syrup) Consists of 50%  soluble complex carbs, 45% maltose and 3% glucose. The glucose is absorbed into the bloodstream immediately, while maltose takes up one and half hours to to be digested, and the complex carbs take from two to three hours, providing a steady stream of energy.

Maple Syrup Sucrose is the most prevelant sugar in maple syrup. Has been used in baking, making candy, desserts or as a sugar source.

Stevia (Sweet Leaf, sweet leaf, sugarleaf or simply stevia) Stevia's taste has a slower onset and longer duration than that of sugar. It is a low-carbohydrate, low-sugar food alternative. Good for obesity and high blood pressure. Stevia has a negligible effect on blood glucose. It is a thousand times sweeter than sugar, so you only a very small amount.

Honey Produced by honey bees. Has no other properties other than honey from flowers. Pasteurized Honey It has been heated in a pasteurization process. In doing so reduces moisture level, destroys yeast cells and liquefies crystals in the honey. Excessive heat destroys the honey and effects the appearance, taste and fragrance.

Raw Honey Exists in the beehive or is extracted without adding heat. Raw Honey contains some pollen and may contain small particles of wax. Local allergy sufferers seek raw honey because it is thought to lessen the sensitivity to have fever.

Unfiltered Honey It is processed by very fine filtration under high pressure. It is very clear and has a longer shelf life. The heating process degrades certain qualities of the honey.

Xylitol Natural occurring sweetener, found in fruits and vegetables. It is roughly as sweet as sucrose with only two-thirds the food energy.

For more detailed information on these sweeteners look at:
Wikipedia - Sweeteners Wikipedia - Agave Wikipedia - Honey

I also found this great article on honey, Sugar Ah Honey Honey.

My Nature Path told me that I should use Honey, Stevia or Xylitol, since I am sensitive to all other forms of sweeteners. I prefer to use Raw Honey, myself.

Lisa's Gluten-Free Advice and Healthy Living

Lisa's Top 10 Gluten Free and Healthy Living 2010 Goals

Lisa's 2010 Goals

1. Stick to eating my Gluten Free, Sugar Free and Dairy Free Meal Plan (notice I didn't say diet, it is a life-style change). Eat more veggies fruit and get that protein in. That would also include fixing healthy meals for my family.

2. Learn more about Blogging and Internet Marketing. (Finding Creative and Interesting things to write about that everyone would enjoy reading).

3. Loose more weight and don't over eat.

4. Exercise more. Join the local Community Center for My Family and I.

5. Drink 8 - 10, 8oz. glass of water a day, more is better.

6. Take my Multi-vitamins/minerals, EFA, Garlic, Probiotics, Digestive Enzymes daily. As well as my medications which I hope to be able to cut down on as I loose more weight and get more healthy.

7. See my Nature Path on a regular basis and stick to what she tells me to do.

8. Go to my monthly Gluten Intolerance Group for Support (GIG).
This is a great Support Group. Gluten Intolerance Group

9. Learn more Gluten Free, Sugar Free and Dairy Free Recipes and
experiment with making my own Gluten Free, Sugar Free, Diary Free Recipes.

10. Support my Husband in His Goals for the New Year.

11. Work-Out a good Family Schedule so that we can do all the things we need to do and want to do in our daily lives.

12. Teach our son the things he needs to learn and to have more fun with him. (He is Four years old now). As well as spend more time with my family and friends.

May all of you have a Safe and Happy New Year.

I would like to encourage you to make your own Goal list for 2010.
It will give you a picture of what you want to focus on for the year.

Also make yourself a "Vision Board". Put together some pictures and label them on a cork board or as a wall paper on your computer. Pictures of things that are important to you and pictures of your Goals for the year. And put pictures of your dreams on your vision Board. It will help you to keep your focus on what you want to do as well as remind yourself of what you have to be Thankful in your life. And say positive things to yourself.