Which Grains are Gluten-Free? [free printable checklist]

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The thought switching over to a gluten-free diet can be very overwhelming. It seems like gluten is in everything. One of the biggest challenges is that most people aren’t clear which grains contain gluten and which ones do not. Once you have this distinction clear it is easier to get a handle on the whole concept of gluten-free eating.

Most people already know that wheat contains gluten but there are a number of other grains to watch out for as well. Most conventional packaged foods contain one ore more of the gluten containing grains. There are a lot of gluten-free alternatives available to replace your usual staples.

In general, whole grains are ideal. It’s important to remember even if a product is gluten-free it doens’t necessarily mean it is healthy. Label reading is just as important with gluten-free foods as it is with conventional foods.

I’ve put together a list of the most commonly know grains and separated them into two groups. The first list of grains all contain gluten so if you are trying to begin a gluten-free diet you should avoid these grains. The second list is a group of grains that are safe to eat on a gluten-free diet.

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3 Perceived as “Healthy” Foods You Shouldn’t be Eating

three perceived as healthy foods you shouldn't be eatingThe interesting thing about nutrition is that there are many theories and diets that work wonders for some people but can also cause a complete disaster for others. Sometimes nutrition theories become popular due to some (weight loss) success stories and turn into fads that can last decades. The low-fat craze is the nutrition myth that sticks out most in my memory. Most people know now that low-fat is not necessarily a good thing. Many food products are a result of nutrition fads and popular theories and most of the time these food products really aren’t healthy. Food companies come up with some pretty convincing points in their marketing but most of them don’t make much sense in reality.

When I’m out and about in the world and I hear people say they trying to be “good” and eat healthy food, it kills me to see what they think is a “healthy” food. I see them suffer through eating some horrible food creation because they think it is good for them but most of the time it is a nutrition myth or a result of misinformation given through a (Monsanto) marketing campaign.

These are some foods I often hear people say they are eating when they are trying to be “good,” that shouldn’t be a part of anyone’s diet at all.

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6 Reasons to Drink Warm Lemon Water in the Morning

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Using common foods to maintain health and promote healing is one of my favorite topics. Lemons are high on the list of healing foods and most of us already have them in the house. Lemons have strong antibacterial, antiviral, and immune-boosting powers and also act as a digestive aid and liver cleanser. Lemons contain many substances, including citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene that promote immunity and fight infection.

Drinking warm lemon water first thing in the  morning has some really potent health benefits that I want to share with you.

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17 Warning Signs That You Are Magnesium Deficient

17 warning signs that you are magnesium deficient

Most Americans today are magnesium deficient. This is mainly due to the “standard American diet,” the quality of our food sources, and inefficiencies in the GI tract. Magnesium is essential for over 300 different chemical reactions in the body, including maintaining your energy level, helping you relax, and sustaining the health of your heart and blood vessels. More then half of the US population is not getting enough Magnesium in their daily diet. Since it has so many crucial functions, magnesium appears to protect us from many serious conditions.

How do you know if you are magnesium deficient?

Unfortunately, blood tests are not entirely accurate enough to show if you are not getting enough magnesium so it’s not the best way to find out. A better and easier way to determine if you need more magnesium is to look at some lifestyle factors.

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Read This Before You Give Your Baby Another Bottle

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Last week, I came across an article about a British study with an intriguing title. The result of the study wasn’t shocking to me but I bet it would be to most parents. The title that caught my eye was, “100,000 Person Study Reveals This Causes Early Death.” The study, published in the British Medical Journal, was a large scale study of thousands of Swedish people which discovered that cow’s milk has a deteriorating effect on health when consumed in the long-term.  This got me thinking about how so many infants and toddlers are guzzling down bottles of this stuff multiple times a day.

The study I referenced above, tracked 61,433 women aged 39 to 74 over 20 years, and 45,339 men of similar age for 11 years, found that the more cow’s milk people drank, the more likely they were to die or experience a bone fracture during the study period. So it’s not like the commercial says, milk does a body good??? Continue Reading

Three EASY Grain-free Soup Recipes That Boost Immunity

Three easy grain-free soup recipes

This time of year, I can’t get enough soup. It’s not only comforting but really healthy and perfect for building up the immune system before a long winter. The warming nature of soup recharges the digestive system which is important in fighting off illnesses. The digestive system is our defense system and this helps keep it working at its best. There are a few more reasons why these soups are supportive to the immune system.

#1 Vegetables

Vegetables are arguably the healthiest foods that exist. I’ve never heard of a diet that says not to eat vegetables, have you? It’s pretty much a given that vegetables are good for you. They are full of vitamins, minerals, and a long list of other health bearing nutrients. The first rule in eating healthy is to eat lots of vegetables (no matter what you are – vegan, paleo, gluten-free, etc.). Cooked vegetables are easy to digest which makes it much less work for the digestive system to assimilate them into the body.

#2 Bone Broth

Bone broth is an excellent source of minerals, like calcium, phosphorus, magnesium, and potassium, and they are easily absorbed in this form. It’s also rich in glycine and proline, amino acids not found in significant amounts in muscle meat. Another benefit of bone broth is that it also contains chondroitin sulphates and glucosamine, the compounds sold as supplements to reduce inflammation, arthritis, and joint pain. When bone broth is made with soup bones or marrow bones it will also be a good source of gelatin which comes from the collagen, a protein found in connective tissue of vertebrate animals, including marrow, cartilage, tendons, and ligaments.  When making bone broth, be sure to use grass-fed organic beef and pastured organic chicken (if you can get your hands on some chicken feet, throw that in the broth for some added health benefits).

#3 Garlic

Garlic is full of health benefits, it is one of my top choices in immune boosting foods. I really use this stuff for everything. It’s great to take garlic if you or your child feels sick but you don’t know what it might be. Garlic is anti-everything – anti-viral, anti-baterial, etc. that’s why its always a good choice when you don’t feel well. In the Winter, eat as much garlic as you can (my kids and I probably smell like garlic for half the winter but I don’t care because it keeps us healthy). These soup recipes I am sharing with you today all contain this health bearing food!

Here are the Recipes…

Bone Broth with Vegetables

Heat broth in a stock pot, add chopped vegetables. Simmer until veggies are soft. Enjoy!

Garlic Soup

  • 2 onions, chopped
  • 20 cloves garlic, peeled and crushed
  • 4 tbsp. grass fed butter or coconut oil
  • 6 cups chicken bone broth
  • 4-6 cups chopped veggies – anything you have on hand: carrots, potatoes, celery, zucchini, parsnips, etc.
  • 1 tsp. thyme
  • sea salt to taste

Heat oil or butter in a stock pot. Saute onions and garlic for 5 minutes. Add stock, veggies, thyme, and sea salt. Bring pot to a boil and simmer for 10 minutes or until vegetables are soft. Puree with an immersion blender or transfer to a blender to puree. Enjoy!

Cauliflower Kale Soup

  • 1 large head of cauliflower
  • 5 tbsp. coconut oil
  • 1 bunch of kale
  • 1 yellow onion
  • 2 stalks celery
  • 4 cloves garlic
  • 7 cups vegetable stock or chicken bone broth

In a stock pot, heat the coconut oil. Saute the onion and garlic for 5 minutes. Add stock and vegetables, bring to a boil. Simmer for 10 minutes or until vegetables are soft. Puree with an immersion blender or transfer to a blender to puree. Enjoy!

What simple soups do you make for your family in the Fall & Winter? Please share in the comments below.