Necessity is the Mother of Re-Invention

Having grown up Italian, I have to tell you that I initially missed a number of “little indulgences” when going gluten-free…especially pasta, pizza, bread, and fried rice (yes, even fried rice). No more. I soon discovered that that with a little creativity and the Internet (and a very thoughtful husband), you can reinvent your favorite foods and not feel at all guilty about doing it.

• Pasta Zero … also known as Japanese Shirataki noodles, you can enjoy pasta with your favorite recipes and remain grain-free. Knowing that I really miss pasta, Justin found this gem at Wegmans with only 15 calories with 4g of carbs and 3 grams of fiber per serving! 
• Pizza with Zucchini Crust…one of the ladies at our monthly devotional group brought a similar recipe to our dinner meeting last month. I have to tell you that I absolutely loved it and really appreciated this dear friend thinking of the wheat-free individuals at the gathering!
• Vegan Cauliflower Fried Rice…Justin made this last night for his lunch today. After a sampling, I will say that the day you discover “rice” can be made with a head of cauliflower will be one of the happiest of your life!
• One of my favorites though is Bread in a Mug…yes folks… you can “bake” bread in a coffee mug within a matter of seconds in your microwave. What’s more if you search the Internet... and Pinterest, in particular, you will discover a lot “Bread in the Mug” recipes are out there, ranging from blueberry and banana nut to buttermilk and almond. If you like brownies and chocolate chip cookies, there's similar recipes too!

What recipes have you reinvented while going gluten-free / grain-free???

What's Different

What is the difference between my current diet and the ones that I tried before? First of all, only time will tell how successful this diet will be. The purpose of this diet was to improve my digestive symptoms. I am currently in my tenth week of Gluten free dieting which includes a month without any grains. My stomach is finally beginning to feel better.

   
But one additional effect of this current diet is that I am losing weight. I again, emphasize, this was and is not the main focus of this diet. But, hey, I will take it. Since I need to lose weight anyway, it is a most welcome addition.

  
My previous diets were just a lessening of the volume of food and calories that I was eating before. Even increasing whole grains and fiber were part of those diets. I now understand the effect of glucose spikes in the blood caused by wheat and other grains. Two slices of whole grain wheat bread raise your blood sugar levels higher than a Snicker’s bar. This in turn creates an insulin reaction that ends up storing the sugar as fat.

Even though I was tracking my calories and eating less of them, I felt deprived. The wheat and grains caused me to be hungry and stimulated my cravings for starchy foods. I would lose weight for a short while, but as soon as I began eating again, the weight would come back on, and sometimes even more. I was caught in the same endless cycle that many people are in.

So what makes this different? Removing the wheat and grain from my diet has caused me to seek out other sources of nutrition, namely fresh fruits, vegetables and meats. Vegetables, especially, are low in calories but high in nutrition. You can consume several cups of baby spinach and broccoli and barely break 150 calories. I have purposely tried to keep my carbohydrates below 100g per day. I am eating between 90 – 150g per day.

Again, what’s different? Because of the food that I am eating, I feel fuller on less calories. I am not hungry as often. Since my blood sugar is being kept stable from the naturally low glycemic effect of most of the foods I eat, I avoid the sugar crash and subsequent cravings that come with it. I am simply not hungry all the time as I was in the past. That is be big difference when it comes to hunger.

My past diets made me hungry or feel deprived. I really didn’t feel much better, even when I did lose some weight. Since I have stopped eating grains, I have experienced many benefits, many unexpected. I knew about the brain fog, as it happened to me before almost after every lunch. I did not expect my energy levels to go up as much as they have. I did not expect my arthritis pain to go away. I did expect my stomach pain to go away, but it did not while gluten free, but is now much improved as I am grain free.

Yesterday, I took a 5.5 mile ‘forced march’ hike with my son. My joints did not bother me. I was a little sore when I got home but it wasn’t arthritis pain, it was a ‘dang, that was a hell of a workout’ kind of pain and it felt good!

Benefits so far: more energy; more alert; no arthritis pain; less hungry; less cravings; fresher foods; cooking adventures; better mood; and better sleep.

When I tell people that I am grain free, they sometimes ask, “Then what do you eat?” That is a very fair question. It is a question that I would have asked myself if someone told me they were grain free. Wheat, corn, soy and rice is in the majority of foods in the American diet. The diversity in the store is actually based on a limited set of ingredients. So once you explore the outside aisles you can begin creating vegetable and meat dishes that are not only delicious but very nutritious and healing to your body.

Is there a difference this time? You bet there is. I am feeling better in so many different ways; it is absolutely amazing how diet affects your overall wellness. Of course we know what you eat is important, but until you experience such a change in your life, you will never understand just how important.

My wish is for a better health, better foods, and a better life for you.

Let's go shopping!

Now that you have gone gluten-free / grain-free (GF2), now what? While shopping may have always been a fun-filled experience, it now all seems too overwhelming. After initially saying  "now what?", the next question that comes to mind is "how do I adjust my buying habits to support this new lifestyle?" We're here to say you do not have to travel this path alone. You are among a community of friends who are here to help. Help comes in the form of our Shopping page, where we have provided you with a roadmap as to what to buy, what not to buy, where to shop with tips on how to shop to support your GF2 journey... complete with a printable shopping list!

Thinking about joining a CSA?

Now that my husband and I are feeling healthier and have more energy, we’re discovering that we are more creative in the kitchen. Whether we are at the store or online, we gravitate towards a vast array of cookbooks in search of whipping up something new for breakfast, lunch, and dinner. With spring just around the corner, we are really looking forward to joining our community’s CSA to take advantage of the local produce.

What is a CSA?

For over 25 years, Community Supported Agriculture (or CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer.

How does it work?

A farmer offers a certain number of "shares" to the public. Typically, each share consists of a box of vegetables, but other farm products such as fruits and herbs may be included. Interested consumers purchase a share and in return receive a box (bag, or basket) of seasonal produce each week throughout the farming season.

How does it benefit farmers?

Farmers get to spend time marketing their food early in the year, before their 16 hour days in the field begin; receive payment early in the season, which helps with the farm's cash flow; and have an opportunity to get to know and establish a relationship with the people who eat the food they grow.

What’s in it for me?

Consumers get to eat super-fresh produce, benefitting from peak flavor and vitamins; gain exposure to new vegetables, new recipes, and new ways of cooking; and get to visit the farm where the produce is grown during peak season. If that is not enough, they soon discover that their kids will actually eat their vegetables, typically favoring fresh produce over frozen or canned. In fact, they have been known to eat vegetables they have never been known to eat. (Wish my parents knew about CSAs as a kid. Maybe then I would have eaten peas!) Best of all, you get to develop a relationship with the local farmer who grows your food, learning more about how the food you eat is grown.

While the concept sounds simple enough, the impact of CSAs has been profound. Over the years, tens of thousands of families have joined CSAs, with demand in some areas of the country exceeding CSA farms. Since the government does not track CSAs, there is no official count of how many CSAs there are across the US. However, with the most comprehensive directory of CSA farms in the US, LocalHarvest.com has over 4,000 CSAs listed in their database.

Where to go?

In the Rochester/Buffalo area, Lori's Market Basket recently announced that they have officially started their CSA Program for the 2014 season.  If interested in being a shareholder, they are offering a number of options. 

• They are offering 100 shares for this years' crop season with a full share priced at $550 and a half share at $300. 
• Each full share consists of a large box (about the size of a bushel) of seasonal produce, while half shares are a half box to be picked up every week.
• The program runs for 23 weeks, between the second week of June and the third week of November.
• There are two convenient pick up locations (their stand in Holley NY as well as at the Greece Ridge Farmers Market)

After contacting Lori’s Market Basket, Lori or Ashley will provide you with an information / customization sheet containing program details and space for telling them the type of produce you like (or do not like). This is a nice personal touch as not all CSAs do this. Plus… Lori’s Market Basket not only includes vegetables, but also fruits, nuts cheese, eggs, and herbs as part of the program. If that is not enough… Lori’s Market Basket plans to set up a Swap Table where you can exchange food items if you have too much of one thing on any given week. So, for example, if one week you have more broccoli in your box than you know your family can use, you can exchange it for a comparable item such as a head of cabbage.

To learn more about CSAs in your area, check out LocalHarvest.com. Or if you live in the Rochester / Buffalo NY area, Lori’s Market Basket is worth the drive. To learn more about them, visit their website; contact them at 585-638-8940; write them at LorisMarketBskt@aol.com, or simply reply to them on Facebook. Oh… and be sure to check out their flyer on Pinterest. All inquiries are quickly answered, and they hope to hear from you soon!

Getting Enough Fiber

Going grain free can make it difficult to get enough fiber.  Since grain was a primary source of fiber prior to my decision to go grain free, I have to seek out new ways to get it. Of course, vegetables are a great source of fiber but even then, it might be hard to get enough. I have averaged about 15 grams of fiber each day. To supplement my diet, I have added ground flax seed. I add it to my sauteed savoy cabbage while it is in the pan. It can also be sprinkled on any vegetable dish. Ground flax seed can be sprinkled on almond and coconut pancakes just after you put the batter in the pan. You can also take psyllium husk capsules.

I use an android app called Lose It! to track my calories and macronutrients. It is a wonderful way to keep notes as to what I eat and what nutrition it contains. It also tells me where I need to fill in and cover. I am sure there are other apps that are similar.

Enjoy your journey to good food, good health and a great life. - Justin

*Lose It! is a service of FitNow, Inc.

Should you consider gluten-free cosmetics?

Whenever Afton Jones wears eye makeup, her eyes become swollen, heavy, and watery. Soon after she discovered her mascara had gluten in it. Since then the 20-something Celiac sufferer from Texas has been on the lookout for gluten-free cosmetics and providing product reviews on her glutenfreemakeupgal.com site. Like Afton, many of those suffering from Celiac disease are discovering that the gluten-free lifestyle goes beyond making dietary changes and into their daily beauty regimen. An ever sneaky fellow, gluten has been known to lurk in your makeup and toiletries as it is used as a binder to help ingredients stick together and to add moisture using gluten-derived oils. As a result, lipstick, lip-gloss, mouthwash, and toothpaste all have been known to trigger a reaction. Others develop skin reactions to lotion, sunscreen, or shampoo due to gluten-sensitivity or allergies to wheat or other grains. As for the gluten sensitive folks… little is known about exactly how much gluten popular cosmetics contain and how much it takes to cause harmful side effects. So … you may still want to go gluten-free with your cosmetics and toiletries. The reason is that even if you go symptom-free with your make-up, you can still be doing damage to your inside. That is the word from Alice Bast, Founder and President of the National Foundation for Celiac Awareness (NFCA) in the US News article, “Are Gluten-Free Cosmetics Necessary?”. So does that mean you should opt for gluten-free cosmetics? There does not seem to be a one-size fits all answer, with the decision being a very personal one. But if you do choose to use gluten-free cosmetics, go to Gluten-Free Make-Up Girl to download your free copy of her 2014 Gluten-Free Make-Up list. While there, you may also wish to check out her make-up reviews.

Stocking your pantry

One of the major challenges when getting started on any new cooking adventure, including a gluten-free or a grain-free one, is in how to stock a healthy and safe kitchen pantry.  Thanks to “The Gluten Free Table” by Jilly Lagasse and Jessie Lagasse Swanson, life has gotten a little easier as their book dedicates a full chapter on how to set up a well-stocked pantry. While the following list is a rather lengthy, it is not by any means a complete list of ingredients to get you started:

For Baking:

• Gluten-free all-purpose baking mix
• Almond Meal / Flour
• Coconut Meal / Flour
• Baking powder and baking soda (gluten free)
• Xanthan gum
• Guar gum
• Honey, molasses, agave syrup, coconut sugar
• Applesauce (all natural unsweetened)
• Fruit preserves (good quality)
• Shredded coconut
• Almond milk
• Coconut milk
• Condensed milk
• Chocolate (good-quality milk, dark, white)
• Dried fruit (cherries, cranberries, raisins, currants, etc.)
• Nuts (walnuts, pecans, peanuts)
• Salt
• Butter
• Vanilla and almond extracts (all natural)
• Spices (all-natural cloves, cinnamon, nutmeg, ginger)

Pasta, Cereals & Grains (Gluten-Free, Not Grain-Free):

• Gluten-free pastas (any blend of corn, rice, quinoa in any brand and shape you prefer including lasagna noodles)
• Gluten-free rice noodles (vermicelli and pad Thai–cut rice noodles, bean thread noodles)
• Gluten-free oats and oatmeal
• Gluten-free cereals
• Corn tortillas
• Corn grits and polenta
• Quinoa
• Rices (brown, white, jasmine, basmati, wild)

Dried Legumes:

• Dried beans (red kidney, black, black-eyed peas)
• Dried peas
• Lentils

Canned and Bottled Goods, Sauces, and Seasonings:

• Canned crushed tomatoes, tomato paste, tomato sauce
• Canned beans (red kidney, black, black-eyed peas)
• Vinegars (apple cider, red, white, balsamic, cooking sherry)
• Oils (olive, coconut, vegetable, sunflower)
• Peanut butter and almond butter (all natural)
• Fruit preserves (all natural)
• Salsas
• Gluten-free soy sauce and teriyaki sauce
• Condiments (catsup, mayonnaise, mustards)
• Spices and seasonings (all natural)
• Gluten-free beef, chicken, vegetable stock or stock cubes

Once stocked with these essential items, your pantry get your creatives juices going, allowing you to create a bountiful feast of nutritious and delicious meals. For more pantry ideas, check out “The Gluten Free Table” by Jilly Lagasse and Jessie Lagasse Swanson along with their very informative Lagasse Girls website.