Monthly Archives: August 2013

What I Ate Wednesday

Whenever people learn of all my allergies, their first question always is, “What do you eat?” So I thought I would post this blog segment every Wednesday to show people that it truly is easy to be gluten/wheat/dairy/casein free.

This was a pretty simple day for me.

Breakfast: Scrambled eggs with spinach and half an avocado

Lunch: Zucchini noodles with greek meatballs made with lamb. Check out the “Against All Grain” cookbook for the recipe.

Afternoon snack: Handful of almonds

Dinner: Simple homemade beef tacos with roasted peppers and half an avocado. Tacos are a staple in my house because they are quick and easy to make. I always use lettuce in place of taco shells or tortillas.

Real Food

Today, there are hundreds of items on the shelves in grocery markets across the country labeled as “Gluten Free (GF).” This is because of the growing number of people with either a gluten intolerance or allergy. As little as five years ago there was not an abundance of GF alternatives. It is great there are so many items now because it offers people options. This is particularly helpful when a person is making the initial transition to a GF lifestyle. It allows one to feel like they are not giving up all their favorite foods.  However, there is somewhat of a misconception amongst the general public that GF equals healthy. A GF label does not automatically mean a food item is a healthy option. A brownie is still a brownie, even though it may be GF. It just means that a person with an intolerance or allergy to gluten will be able to have a dessert.

I encourage people to opt for real food instead of the processed GF items. Save money on the unnecessary processed foods and spend it on quality, fresh meat, fruits and veggies that are naturally GF. Be careful with meats that have been marinated because most likely the sauce will contain gluten. It is always best to buy meat plain and season it yourself so you know exactly what is on it.  Below are a few of my favorite Real Food Alternatives.

Gluten Free:  Real Food Alternatives

  1. Hamburger buns – Lettuce wraps
  2. Pasta – Spaghetti squash –Check out this link to learn how easy it is to prepare. http://www.wholefoodsmarket.com/recipe/learn-cook-spaghetti-squash
  3. French Fries – Baked sweet potato fries – One of my favorite recipes is from the Food Lovers Kitchen, http://www.primalpalate.com/recipe/cajun-sweet-potato-fries/
  4. Cereal – Homemade granola – Here is a great, easy recipe from Against All Grain, http://www.againstallgrain.com/2012/01/29/grain-free-scd-paleo-vanilla-granola/
  5. Sandwich bread – Collard green leaves – These leaves are hardier than lettuce and make a great wrap for sandwiches. They pair well with a homemade chicken salad or turkey with avocado.

 

Guiding Nutrition Principles

My first post on my new blog! I am excited to have a place to share my health knowledge. Please bear with me as my site is still under construction and lots of changes will be coming in the near future.

I have always loved fitness, nutrition and anything health related. Health education is one thing that continues to evolve and I love to learn about. I am always reading blogs, books, taking seminars, listening to podcasts, etc. I have learned so much, especially over the past few years, in regards to my own health and know there is still so much to learn. There is so much I have learned and want to share with others, that sometimes I don’t even know where to start. Blogging is my starting point. I believe this is the perfect spot to share what I know to be true about health.

I thought a good starting place would be for me to give some guiding principles I use when determining good nutrition for my body. Below are my top five guidelines I use when selecting food.

My Guiding Nutrition Principles

  1. Grass fed meats – I always buy grass fed meats when possible. If I cannot get grass fed, then I opt for cuts of meats that are leaner. The fat is most likely where the toxins are stored so at least I am getting fewer toxins if I cannot get grass fed. A cost saving tip is to buy a side of beef from a local farmer or stock up when your local grocery store has a sale on grass fed meat and freeze it.  If you cannot find grass fed meats locally, then visit http://www.grasslandbeef.com/StoreFront.bok.
  2.  Organic fruits and vegetables – Ideally, I would buy all organic fruits and vegetables at a local farmer’s market, but sometimes it is not possible or most likely I don’t because I am on a budget. When I cannot buy all organic, then I reference the dirty dozen list and buy only organic for the top ten items with the highest residue. For more information, visit http://www.organic.org/articles/showarticle/article-214.
  3. Protein/healthy fat/carbs –I try to have a combination of protein, healthy fats (i.e. avocados, coconut or olive oil, walnuts, nut butters) and some carbs with each meal. This combination of food tends to keep me full for longer periods of time, as well as feel satisfied after each meal. A breakfast example is two scrambled eggs (protein) with sautéed spinach (carbs) cooked in 1-2 tbsp of coconut oil served with half an avocado (both healthy fats).
  4. Daily greens – Greens like kale, spinach, collard greens, arugula etc., are full of vitamins and minerals. They are also an excellent source of fiber. I try to incorporate at least two servings into my meals everyday. Visit here for more information from WebMD, http://www.webmd.com/diet/healthy-kitchen-11/leafy-greens-rated
  5. Gluten, wheat, dairy and casein free – I spent many years with an “upset stomach” and my weight going up and down. Since removing gluten, wheat, dairy and casein from my diet, my weight has stabilized and I rarely suffer from digestive upset anymore. And, if I do have an “upset stomach,” I am able to pinpoint the culprit. Not everyone has to eat this way for optimal health, but it works for my body and I have seen it work for countless other people too, especially if you suffer with an autoimmune condition.  

If you have any questions, concerns or comments, I would love to hear from you and you can reach me at cheek.kristi@gmail.com. Check back on Wednesday for my new segment “What I Ate Wednesday” where I will post pictures and link to recipes of meals I ate throughout my day. See you next week!

Be well.

 

Please be advised any information on this site is for information purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Please consult your physician before making any diet or exercise changes.