What You CAN Eat When You Have a Gluten Intolerance/Sensitivity

In our office we are finding that more and more people are gluten intolerant.  Wonder why?  This is because of genetically modified wheat which contains more gluten in it.  What is gluten?  Gluten is the protein found in wheat, rye, and barley.  Gluten is difficult to digest and therefore can causes a variety of symptoms ranging from fatigue, bloating. diarrhea, loose stools, dark circles under the eyes, hyperactivity, unexplained aches and pains, joint stiffness.

After food intolerance testing done in my office, many patients whose results come back with gluten intolerance/sensitivity always ask me “Doc what can I eat now?? Below is a list of foods/grains which are gluten friendly 🙂

Grains Which are Gluten Friendly

1. Quinoa
2. Rice (preferably brown rice)
3. Rice Noodles
4. Rice Pasta
5. Millet
6. Corn (Corn Tortillas, Corn Tacos, etc…)
7. Amaranth
8. Buckwehat
9. Sorghum
10. Teff
11. Wild Rice

Grains to avoid

1. Wheat (including spelt, bulgur, kamut, farro, semolina and durum)
2. Barley
3. Rye
4. Oats **

Oats are inherently gluten-free, but are frequently contaminated with wheat during growing or processing. Six companies (Bob’s Red Mill, Cream Hill Estates, GF Harvest (Gluten Free Oats), Avena Foods (Only Oats), Legacy Valley (Montana Monster Munchies), and Gifts of Nature) currently offer pure, uncontaminated oats. Ask your physician if these oats are acceptable for you

referenced from http://www.wholegrainscouncil.org/whole-grains-101/gluten-free-whole-grains

Foods that are Gluten Friendly

1. All Fruits
2. All Vegetables
3. All Nuts and Seeds
4. Meats and Legumes
5. Dairy

So there are PLENTY of OPTIONS for those with gluten intolerance!!!!!!!

Juiced: The E-Book

In Honor of Fellow Chiropractor Jack Lalanne I decided to share this book

Someone who I admire put this awesome book together and I wanted to share it with our readers.

58 pages of solid information on juicers, juicing tips and recipes! Enjoy and share!

Juiced-Ebook

Nature’s Path – Maple Sunrise Cereal – Gluten Free, Vegan

This is my new favorite breakfast cereal.  It literally tastes like you are eating a pancake!

I suggest adding some almond milk and sprinkling some walnuts on top.

This was purchased from Whole Foods in Cincinnati

Chard and Apple Berry Blast – Gluten Free, Vegan, Raw

Benefits of Swiss Chard

• Recent research has shown that chard leaves contain at least 13 different polyphenol antioxidants, including kaempferol, the cardioprotective flavonoid that’s also found in broccoli, kale, strawberries, and other foods.

• One of the primary flavonoids found in the leaves of chard is a flavonoid called syringic acid. Syringic acid has received special attention in recent research due to its blood sugar regulating properties. This flavonoid has been shown to inhibit activity of an enzyme called alpha-glucosidase. When this enzyme gets inhibited, fewer carbs are broken down into simple sugars and blood sugar is able to stay more steady. It makes sense to think about chard as a vegetable whose flavonoid phytonutrients are unique and may offer special benefits for blood sugar control.
• source: http://www.whfoods.org

What you will need:

• 1 apple
• 1 banana
• 2 large leaves of chard with spine (any kind)
• 1 tbsp chia seeds
• 4 scoops Standard Process SP complete Protein Powder (Dairy Free)
• NanoMega Lemon Fish Oil
• 1 cup mixed berries (fresh or frozen)
• Water to desired texture
• Blender

Add the fruits and veggies chia seeds into the blender with water.  Blend the contents.

Then add the NanoMega and SP Complete to the blender and pulse gently to mix contents Do not overblend the proteins and oil, this will de-nature them.  Drink Immediately!

Are You Getting Enough Protein and Healthy Fats At Breakfast?

Protein provides the raw materials for many processes in the body.  Most people associate protein with muscle.  However, protein is also required to make enzymes that help digest your food, build connective tissue and hundreds of other processes.

The daily requirement of protein will vary from person to person.  Most people can only absorb 20-30 grams of protein per meal, so it is best to spread your protein intake out throughout the day.  I recomment 40-50 grams per day for women and 50-80 grams per day for men.

If you are consuming large amounts of protein it is wise to take a digestive enzyme to help you digest your food better.  This will eliminate gas and bloating often associated with high protein diets.  Undigested proteins provide a substate for unhealthy bacteria to grow in the colon which can create a toxic gut environment and increase your risk of certain cancers.

The following recipe contains 17 grams of protein, 2000mg of essential fats and 1/2 a serving of real fruit. This is a great way to start the day with lots of protein, no added sugar and gut healthy probiotics.

The specific brands we use are FAGE greek yogurt and NanoEPA (lemon).  Without the berries this combination tastes like Lemon Meringue Pie Filling, minus the sugar!

Raw Bean Salad – Gluten Free, Vegan

What you will need:

• 1/2 can of corn
• 1 can of kidney beans or black beans
• 1 green pepper, diced
• 1 red pepper, diced
• 1 roma tomato, diced
• 1/4 red onion, diced
• 6 sprigs of chopped cilantro
• 1/2 – 1  lemon juiced (as per taste)
• 2 tablespoons of chopped mint (optional)
• 4 tbsp extra virgin olive oil
• sea salt and black pepper to taste
• 1 teaspoon taco seasoning (we use the brand made by vitamix- Blend it Up, has no MSG)

Mix ingredients, chill for a few hours in the fridge and serve cold.  It tastes better the longer it marinates so be patient!

Breakfast – 02/13/11 – Vegan and Gluten Free

Kirkland Brand – Cashew Clusters

These little bite sized clusters are made from cashews, almonds, pumpkin seeds and agave nectar, cane sugar and honey.

They are perfect for a quick snack or side for breakfast.  Kids love them since they are a little sweet.These can also be coated with some yogurt or almond milk and eaten like a cereal

There is only 4 grams of sugar per serving, 11g of healthy fats and 4 grams of protein.  A serving size is 5 pieces

 

 

One of my favorite treats is to have a shot of POM juice with a tablespoon of RAW apple cider vinegar

This tonic hits you like a tonne of bricks and tastes awesome.  I drink it from a shot glass to control my dose.  I could drink the entire bottle if you let me!

We buy the ACV from Kroger’s and the POM juice from Costco

ACV is awesome for lot of things including weight loss and healthy liver function, for more info go to this link.

Apple Cider Vinegar

 

 

Apple – I try to eat 2-3 apples a day.  They are awesome for countless reasons.

Also Dipa had a Larabar – Cashew Cookie Flavor, so good

That juice is the POM and ACV, two servings

 

 

 

 

 

Now the last segment in what seems to be a never ending breakfast.

1 cup of strawberries, blueberries and kiwi

1 banana

8 leaves of turnip greens, stems removed

4 scoops of Lepterra Rice protein, berry flavor

1 tablespoon of ground chia seeds

Notice that the color is a nice purple, kids wont even know they just had turnip greens (probably for the first time ever for most)

The shake is sweet from the stevia in the protein and from the banana, so you can cut the banana if you wish.

MAKE SURE YOU HAVE A GOOD BLENDER TO DO THIS