Today, I had the pleasure of meeting Rebecca Speert. After months of trying to connect – due to a mutual friend who mentioned my website – we finally did it! Over a cup of tea, we talked for a couple hours about ourselves, our passion for health (which often comes from illness) and what drove the changes that we made to eating nourishing foods. One of the questions I often get when talking about food is “How do you eat a gluten free or grain free diet?”. Though, for a couple years my daughter was on a grain free protocol (GAPS), she first went gluten free. That original transition for me was overwhelming, but once you get some pointers and alternatives, it just becomes a way of life, so to speak. Rebecca has been eating gluten free for years. She recently wrote an article “12 Easy Ways to Go Gluten Free” which she has graciously given me permission to share. So, I have the first “Guest Post” on Living Healthy ‘n’ Happy. Yeah. If you are thinking about giving gluten-free a try, or ‘why’ you might want to give it a try, here are some great tips from Rebecca.
12 Easy Ways To Go Gluten Free
By Rebecca Speert
Going gluten free does not mean you have to go hungry. In fact, when eating gluten free you might enjoy the increased quality of the food you are eating! Gluten is a protein composite found in wheat, barley, and rye. Many people are allergic or sensitive to gluten without knowing it. The protein can offset a host of different symptoms that one might not have guessed would be food related. Headaches, skin rashes, mood swings, and poor attention could all be attributed to a gluten reaction. If you have a chronic illness, gluten could be aggravating the situation. Why not remove it for a week and see how you feel?
More and more grocery stores are beginning to have dedicated sections for the wheat withdrawers and it is getting increasingly common to find a gluten free menu at any old restaurant. Not sure where to start? Here are several gluten free options to keep in mind and in your kitchen…
Fruits & Veggies: Eating unprocessed food is not only better for your health, it keeps you eating gluten free without effort. All vegetables and fruit are gluten free. Eat a variety of colors, and try to include as many leafy greens as you can.
Nuts: They make a great snack, are packed full of nutrients, and easy to travel with. Any nut can be used to make substitute flours and milks. Not only are they tasty and versatile, but they are wonderful for you. Nuts contain healthy fats, anti-inflammatory omega-3 fatty acids, fiber, and vitamins.
Seeds: The list of benefits from seeds seems to go on and on. Recorded benefits include lowering cholesterol, maintaining healthy arteries, improving mood, and reducing inflammation. Seeds contain high levels of protein, healthy fats, and nutrients. Of course the advantages vary from seed to seed, but they all have multiple nutritional benefits and add a satisfying crunch and a variety of flavor.
Rice: A lot of people ask if rice is gluten free. Yes it is! Those who are super sensitive to gluten must make sure there is a gluten free label on the bag , though, because it very may well have been processed on the same equipment as wheat (applies to all packaged food).
Oatmeal: Oatmeal is a healthy alternative to many sugary gluten-filled cereals. You can dress it up with chia seeds, nuts, or berries. To give it some sweetness, try a tablespoon of peanut butter or a dab of local raw honey.
Quinoa: Quinoa is a healthy alternative to any grain. Actually not a grain at all, Quinoa is a seed from South America that is a complete protein unto itself. It contains all 9 essential amino acids and twice the fiber of most grains. You prepare it just like rice except it fluffs up in half the time. What is there not to like? It comes in white, red, and black.
Buckwheat: Buckwheat is another alternative “grain” that is not actually a grain, but a fruit! Although it has wheat in the name, there is no relation. It is an excellent alternative to oatmeal and can be included in breakfast, lunch, or dinner.
Tortillas: Although wheat tortillas are a staple at lunchtime for some, there are other alternatives for your wraps. Try a corn, rice, or coconut flour based tortilla.
Potatoes: If you are craving a starch, potatoes are a great option. There are many varieties beyond the typical russet and they come in many different colors. Check out your local farmers market. Sweet potatoes are another great option and the natural flavor helps curb sugar cravings!
Pasta: There are many gluten free pastas to choose from. You can find rice noodles at any big grocery store. If they don’t have Italian style rice noodles, try the Asian section. Some gluten free pastas combine quinoa , corn, and amaranth to make a hardy noodle that tastes almost like wheat when cooked thoroughly.
Coconut: Coconut is gluten free and hypoallergenic. The oil of the coconut can be used to substitute any other oil. In fact, not only does it have wonderful health benefits nutritionally, it is also wonderful for the skin and can be applied topically as a moisturizer. Culinary uses range from baking to stir -fries. The milk and butter of the coconut can substitute any of its dairy counterparts. Dehydrated and powdered coconut meat converts into a fabulous gluten free flour that tastes sweet and is packed with fiber.
Wheat Free Soy Sauce: Soy sauce is one of the many condiments that contain gluten even though you would not suspect it. Most Asian restaurants are using soy sauce that contains wheat, but as gluten consciousness is spreading, some are beginning to carry the wheat free alternative. Ask your local restaurant if they might be willing to provide a bottle, or bring your own.
ABOUT THE AUTHOR:
Rebecca Speert
Rebecca is passionate about guiding women who are eager to break through their own barriers and cultivate a deep connection to their bodies and their hearts. During personalized sessions, she provides easy to understand nutritional education and healthy self care strategies that transform personal relationships to food forever. She is a strong believer that true and lasting health occurs only when we are present and intentional with our bodies. Rebecca creates a safe and motivational space to explore where each unique woman is at in her own healing journey and tailors each session to meet her individual needs.
Rebecca received her training as a Health Coach from the Institute for Integrative Nutrition’s cutting-edge Health Coach Training Program.
She offers a complimentary Health Exploration Session to those who are ready to transform their body and their life!
Offices are centrally located in both San Clemente and Irvine, CA. And, phone sessions are also available for your optimum convenience.
For further information, her website is http://myhealthroots.com
