Going Gluten Free! (How to, What to buy)

gluten

So a lot of people are currently already gluten free or going gluten free. Here is a shopping list for all the things you CAN eat when going gluten free so it doesn’t seem so scary and overwhelming! =) Enjoy!

Also here are some things “gluten” is otherwise called on labels. Read them!! So these are the “no-goes”. Also I listed some basics that are a “No” as well. . . . .

  • Wheat, Barley and Rye
  • Brewers yeast
  • Kamut
  • Malted milk (or virtually any thing with the work “malt” in it.)
  • Oats (there are gluten free oats now, just have to find them)
  • Spelt
  • Wheat bran
  • Flour
  • Gravy’s
  • Some crackers

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Here are some things you might want to check out before buying, they or may not contain gluten depending on the product and brand:

  • Oatmeal
  • Beer
  • Bread and Pastas
  • Noodles
  • Cereals, cereal bars
  • protein bars and powders
  • Some flavored coffees and teas
  • Seasonings and sauces
  • Salad dressings.

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So what the hell can I eat, You maybe be asking? …

  1. Produce! Any fruits, veggies and all the above! lol
  2. Herbs and Spices (be sure to look at some marinades and rubs, some contain gluten!)
  3. Meats and Fish (beef, chicken, fish… check the package for additives, and if you can buy grass fed you’re better off)
  4. Oils, Mayo, Mustard, salad dressings (check labels) .
  5. Dairy products like milk, cheese, yogurts, sour cream, cottage cheese, butter.. A lot of non-dairy as well like Almond milks and yogurts
  6. Eggs, egg whites, and tofu
  7. Rice cakes, pop chips, rice crackers, jello, chocolates, dried fruits (check labels) .
  8. Quinoa, buckwheat, flax, seeds, almond flour, there are even pre-packages brownies!! Yum
  9. Peanuts and almond butters, nuts
  10. Juice, coffee, teas
  11. Puffed rice cereal, Chex mix cereal, there are special gluten free cereals too.
  12. Look for special “gluten free ” foods too! There are more options now!!

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Here are some Awesome “gluten- free products” that are already out there. Most of them you can find at your local supermarket, Whole foods or farmers market! Shop around, try new stuff and .. in a way have fun with it! Don’t get overwhelmed and be positive! Also Google recipes, get in pinterist or intagram..  find blogs (I have a few recipies on there that are gluten free too) .. get a cook book. Have fun with it!

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  • Breads – I like udis (they have different kinds too)  . But there is also Kinnikinnik Foods Brown Sandwich Bread, Whole Foods Market brand makes a bread, Food for life brown rice bread, EnerG Tapioca bread and Glutino brand.
  • Cereal – Chex rice, Natures path, Enjoy life Brand , Rice Crispies, Barbara’s brand, Arrohead Mills, and I believe Kashi makes a few too!
  • Pasta- I love Quinoa pasta the best, but there also is veggies pasta, brown rice pasta, you can also make pasta out of spaghetti squash!
  • Oats- bobs red mill, udis,
  • Begals- vans naturals, udies, .. they even have waffles!! YES!
  • Pre-made Meals – Amys brand is good, Boars head brand, … this stuff is usually pretty pricey so you learn how to make your own “gluten free” foods pretty fast! ahaha.
  • Brownies and goodies! – Betty Crocker makes brownies and cake mixes, udis, French meadow bakery, bobs red mill..

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Start your day off with Protein!

English: Breakfast porridge: rolled oats cooke...

English: Breakfast porridge: rolled oats cooked with water and soy milk, strawberries, blueberries, nuts, seeds. (Photo credit: Wikipedia)

So in America we’ve grown accustom to having desert for breakfast, I don’t know why, but we have. Think about it, all the muffins, pancakes with syrups, doughnuts and Danishes… its kind of ridiculous.

So I’m going to tell you about the BEST way to start off your mornings ( and no, its NOT skipping breakfast!!! – If your skipping breakfast were going to be having a bigger problem..) and possibly give you a few ideas of some different recipes too!! =) YUM

So a little bit about protein, you can get it from many things but the most popular through meat and eggs. Protein is a major building block for your muscles and cells and helps your feel fuller longer. Protein can help set the mood  for your day  and set you up with the energy you need to start your day off right!

And honestly, do you really think a 300 calorie doughnut will help start your day off right? With all that sugar, sure you’ll be bouncing off the walls for a few hours, but then sooner or later the crash will come leaving you feeling lethargic and tiered. No fun!

A few options that are high in protein for the mornings include:

  • Eggs or Egg Whites.

Lately eggs have gotten this bad rep since they are high in fats, but they are slowly starting to come back and people are realizing that those “fats” are good fats. So either make a couple eggs and a side of turkey bacon, scramble up a couple, make a yummy veggie omelet, or even hard boil a few so its an easier “on the go” kind of breakfast!

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  • Protein Shakes and Smoothies.

This is my go to every morning because its just super easy and it fills me up like no other. Whether you just use the protein powder and some almond milk or if you add different fruits and yogurts into it you’re getting an adequate amount of protein for breakfast (probably why its super easy, takes all the thinking out of it). So next time your making a smoothie, add some protein powder into it! It will fill you up faster and keep you fuller longer! Double Whammy!  (other good things to add, veggies, flax and coconut oils, chia, carbohydrate mix, BCAA (branch chain amino acids), Glutamine (helps with muscle repair), berries, OJ, Granola… the list could go on forever!)

Side note, I made protein pancakes the other day and I’ll make sure to post that soon, it was pretty good!

  • Nuts and seeds! – In Oatmeal!

OO love oatmeal haha, used to hate it when I was little (ok, ok didn’t hate it, but never really looked forward to oatmeal) But now its like a “go to” for me! I love coming up with different things to put in my oatmeal too! Usually nuts, seeds, dried fruits, flax seeds, chia seeds, and a dash of honey! Yummm … Nuts and seeds are easy to add into some yogurt (try to stick to plain Greek yogurt and make it taste better with the stuff you put into it, that way you skip those sugar laden syrups.) Or I’ve even had a bowl of quinoa for breakfast too, kinds like a bowl of oatmeal, but adding more veggies to it instead =) …Or even a handful of almonds would work too when your in a hurry!

 

yog

  • Cottage cheese

So ever since I figured out I have a dairy intolerance, I seriously miss cottage cheese! (So if anyone finds a good recipe or even a substitute in the market, Let me know!!) but besides the point, cottage cheese is a good source of protein and an awesome breakfast food. Add some dried cranberries to it, or maybe have it inside a half of a cantaloupe. Yum. I also liked to add it to my salads and take up that place of adding a “Dressing” to my salad, sounds weird but actually pretty good.

  • Peanut and almond butters.

Even around 2 tbsp. of peanut butter had 8g of protein, spread it on a piece of 100% whole wheat toast, add it into your smoothie, or oatmeal and your adding more protein to your breakfast! Bam! Just be sure to try to get all natural butters with low sugar! p.s the oil on the top is usually a good thing.

 

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Here are some good recipes/ links that would work too:

Any of my smoothies would work if you add some protein powder to them..
BEST Green Vanilla Smoothie!  – this one already has the powder in it.
Egg, Avocado, Bacon and Tomato Breakfast Sandwich
Oatmeal 101
Egg, Spinach, Tomato and Guacamole breakfast sandwich