How to Stay Well During the Sick Season

I started writing the following entry last winter, and I have been meaning to finish it since then (I know, slacker, right?).  But alas, my writing time seems to have all but disappeared with the addition of a full-time job, a pregnancy, a move, and now a newborn to care for. I have resolved myself to finish it now, though, as a result of the many phone calls, messages, and texts I've received recently asking for tips on how to boost the immune system, naturally recover from illness, and stay healthy.  The following post contains a compilation of the various protocals that we employ during sick season to help keep us out of the doctor's office. If you have any questions, please email me, as I'm more than happy to help. 

We have had some peculiar winters in NJ these past few years. Last year, we were yo-yoing from temperatures in the 20's to the 60's within the same week.  It was an unusually balmy winter overall, and we only really saw a dusting of snow (much to my children's disappointment). But who could forget the winter of 2010-2011 when we had the infamous Snowmaggeden right after Christmas? We literally had upwards of 2.5 feet of snow and did not have plowed streets for over three days. It was ridiculous, and I will admit, although there is nothing more beautiful and peaceful than a snowstorm, after three days couped up with two small kids, I was over it!


Who could forget Snowmaggeden 2010? My pool and hot tub completely vanished!

Winter is, of course, naturally tough on our bodies. As the weather gets colder though, our bodies slowly acclimate to the lower temperatures. However, if the weather rebounds to spring temperatures the next day, it can take a tremendous toll on our body, requiring it to recalibrate to the new environmental conditions. This type of rapid adjustment for our body is quite stressful and often leads to lowered immunity.  Also, in the winter, we typically do not get outside as much; therefore, we do not reap the amazing benefits of the sun and the vitamin D that our bodies need to perform a myriad of functions, none so important as keeping our immune systems strong and healthy. Couple that with our children going back to school, spending seven hours a day in a poorly ventilated classroom with dozens of other germy kids, and it is no wonder that, already, all around me people are dropping like flies to illness.

All that said, I can honestly say that over the past two seasons, we may have paid one sick visit to my kids' pediatricians (Tyler did not miss one single day of kindergarten last year due to illness).  If you don't have children, then maybe you don't understand how rare this is (trust me, it's rare!).   My son is now a first grader, and my daughter is in preschool.  They are inundated with nasty kid germs on a daily basis. Like all young school aged-children, they are surrounded by kids who, bless their hearts, rarely cover their mouths when they sneeze or cough, don't wash their hands properly, and spend half the day with their fingers up their noses. Blech! Still not a major sickness has hit our home for two winters. Sure, my kids get runny noses, may come down with an intermittent cough or a short-lived fever here and there, but I can honestly say that there have been no true illnesses. Nothing that has stopped us from our daily lives.

Pretty miraculous, no? Most people would probably say that we just have incredible luck or really great genes. I will tell you that neither is true.

So how do we stay healthy when everyone else is succumbing to illness?

There are a few really important things that we do everyday to help safeguard ourselves.

1) We eat clean and healthy- It still amazes me that people fail to realize the importance of the food choices they make everyday. The food you eat is literally your body's fuel. If you fuel your car with low-grade oil or gasoline, you would not expect it to function optimally. Yet, so many Americans eat a diet entirely comprised of processed, nutrient-devoid foods and do not understand how their diet could possibly be making them sick. My family and I spend more on food than most people. We get our meat and produce delivered from local farms and buy only minimally processed, organic, and natural foods from the supermarket. However, the extra money we spend on our food budget is offset by the copays that we do not pay at the doctor's office or on prescriptions. Our food is our medicine. And I know that one of the reasons why we can stay healthy during the sick season is because of the nutrient-dense foods that we eat.

2) We minimize our sugar intake- This sort of goes hand in hand with the last point, but it bears further explanation. Did you know that sugar actually weakens the immune system? Research has clearly proven that within minutes of ingestion, sugar depresses your immune system function. In other words, the first thing you should be doing if you want to avoid the flu is to reduce your sugar intake. As a rule of thumb in our house, we aim to not consume more than 5 grams of sugar per serving (this is equivalent to one teaspoon). We do not drink juice, soda, or sweetened beverages at all. That said, we do consume fruit and for the most part we allow the kids to eat fruit as freely as they want (as long as they are combining it with good protein and healthy fats). The natural sugar in fruit is offset by the fiber; fruit still contains sugar, of course, but the fiber slows its digestion. This is not the case with a glass of juice. Some juice contains up to 55 grams of sugar per serving (that is as much as a soda!). If your kid is drinking 3-4 juiceboxes a day, the sugar can really add up. One of the simplest ways you can avoid getting sick and strengthen your immune system this season, is to cut back on the sugar.


Want a healthy immune system? Cut the sugar.

3) We get plenty of rest- This should go without saying, right? If your body is not well-rested, you cannot possibly expect it to ward off germs and viruses effectively. During the week, I am in bed between 9 and 10 every night. I aim to get seven to eight good hours of sleep a night. (Note: I have a newborn now, so I am definitely not getting seven to eight hours of uninterrupted sleep today. We do cosleep, though, which maximizes the amount of shut-eye I can get.) As an aside, to ensure a good night's sleep, be sure to turn off all electronic devices around you. Power down cell phones, laptops, or move them outside of ten feet from your bed. All electronic devices emit electromagnetic waves that can disrupt sleep.

Here's a pic of me and my newest little guy. Sleep is hard to come by these days, but I still aim for 7-8 hours.

4) We minimize our exposure to toxins- I think most of us today recognize that toxins are ubiquitous. They are in our air supply, in our food supply, in our water supply. There really is no way to avoid them entirely. However, we should be making a conscious effort to minimize our exposure to toxins if we aim to stay healthy. For us, that means that we (almost exclusively) use products that are free of parabens, pesticides, chemicals, preservatives, and carcinogens. We eat organic, of course, and we avoid GMOs like the plague. But there's more to it than just eating organic. To keep our bodies as clean and healthy as possible, this rule of thumb applies to our beauty, skin care, and hair care products as well. Our motto is you should not be putting anything on your skin that you would not put in your mouth. We spend a little extra to ensure that we get the highest quality natural ingredients for our skin, hair, and body. As an aside, nothing makes me prouder than when I hear my husband extol this principle to someone: "You know that your skin is your largest organ. It absorbs everything that you put on it!" Bravo, hubby! You have been listening:)

In addition, we clean our house with only natural products (I make most of our cleaning products with vinegar, oils, and all-natural soaps).  So many cleaning and household products are loaded with toxins that can easily overload our bodies and depress our immune systems. One other way that we minimize our bodies' exposure to toxins (and I know I will be getting some heat for this one) is that we go against popular recommendation and do NOT get the flu shot. Believe it or not, many experts believe that the flu shot is a very toxic, dangerous, and unnecessary vaccine. It is loaded with major toxins, carcinogens, allergens, and a live, attenuated virus. In my opinion (and the opinion of many, many health care experts), it is more harmful than helpful. If you are taking good care of your body, you should not need a flu shot.*

To learn more about the ingredients in the skin and hair care products you are using, visit this awesome database compiled by the Environmental Working Group.

Sadly, today toxins are everywhere, even in your skincare products. If you want to stay healthy this sick season, minimize your exposure to toxins.

5) We incorporate immune-boosting foods/agents/protocals- You should always be aiming to incorporate nutrient-dense foods into your diet. However, if you don't eat kale or kefir on a daily basis, then be sure to add these super foods in at the first notice of an immune suppression. I was at a health conference once when an expert was delivering a presentation on natural immune boosters. She said that whenever she feels under the weather, she sautees up a big chunk of kale with coconut oil and loads of garlic. Then she eats a giant bowl of it. She says it works every time.  Bizarre as this advice may sound, it makes sense to me. The kale is an antioxidant powerhouse (it strengthens bones and fights cancer and inflammation), the coconut oil is loaded with healthy fats and lauric acid (an amazing antiviral and antibacterial compound), and the garlic has natural antimicrobial, antibacterial, antiparasitic, and antiviral properties (thanks to the allicin it contains). This simple recipe boasts a wide array of natural healing and immune-boosting properties. I'll say it again: your food should be your medicine.

The following is a list of other immune boosters that we incorporate into our routine when we are under the weather:

-vitamin D3 (Remember that we do not get adequate D3 in the winter because of our lack of sun exposure. Ask your doctor to check your D3 levels in order to supplement correctly. Optimal levels of vitamin D3 should be above 50-60).

-vitamin C

-fish oil (contains fatty acids that fight inflammation)

-zinc (I give my kids zinc lozenges to suck on when they are under the weather. Be forewarned, though, that zinc is hard on the stomach, so do not take it before meals or without food).

-colloidal silver (an all-natural antibacterial, antimicrobial, and antiviral, safe enough for newborns).

-oil of oregano

-bone broth

-fermented foods, like kefir, sauerkraut, Greek yogurt, kimchi, and kombucha (Fermented foods are rich in probiotics, or good bacteria, that keep your gut healthy and help fight off the bad bugs).

-probiotic supplements (for the same reason listed above)

-super green foods (kale, spinach, broccoli, brussel sprouts, swiss chard, kelp, spirulina, wheatgrass, chlorella, etc)**

-chiropractic (here's good info on how chiropractic boosts immunity).

-exercise (Even just walking helps to boost immunity by increasing your oxygen intake and cleansing the body of toxins)

-sunshine/fresh air

Go ahead- bundle those kids up and get them outside (even in the winter!)

If you have any good, tried and true secrets to staying well during the sick season, please pass them along.

 I'd love to hear from you! 

Be well, GFJG

*Of course, as always, please seek the advice of a medical professional. I am not a doctor, and am not qualified to be making recommendations on the flu shot; rather, I am just sharing my personal opinion, based on my research and experiences.

**I know it's very difficult to get kids to eat these sorts of greens most of the time, so I would suggest trying to blend them up into smoothies. If you use berries in your smoothies, you should be able to disguise the "green" enough that your kids won't turn their noses up at it. I find that kale, spinach,and broccoli are pretty mild in taste and can be covered up well.  Also, kelp, spirulina, wheatgrass, and chlorella can be bought in powder form in most health food stores, and many blends are sweetened with stevia so the taste is not so offensive to the little ones.



Tips for Grocery Shopping for Optimal Health and Wellness

Hello, readers!  I again apologize for my ridiculous lapse in posting, but the last few months have been crazy and hectic.  Some of you may remember that I took a job in October teaching eighth grade.  Working full-time coupled with raising two young children kind of put a damper of my blogging time unfortunately.  Well, the teaching job expired two weeks ago, and as much as I miss my students and being in the classroom, it is nice to be home with my kids, to be delving back into my nutrition studies, and to have time to write again.  Expect to hear more from me in the next few months.

I wanted to post some information that I delivered today at a nutrition workshop because, of course, this blog is not just about gluten-free living, but about living for optimal health and wellness.  Today, along with sharing my personal health story, I tackled the dos and don'ts of grocery store shopping.  Enjoy!

Tips for Grocery Shopping for Optimal Health and Nutrition

“The wise man should consider that health is the greatest of human blessings.  Let food by thy medicine”- Hippocrates

“Don’t dig your grave with your own knife and fork.”- English Proverb

            Whether you are at the beginning stages of your journey to better health or you are just seeking to improve the nutrition of your family, it is of the utmost importance that you understand one very simple, yet profound concept: the food we eat fuels our bodies.  The food we put in our mouths everyday literally sends signals to our bodies that either promote or extinguish inflammation, and therefore, either encourage or minimize our chances of disease.

            As you either begin or continue on your journey to better health, you must be informed about the tenets of proper nutrition and prepared with strategies to tackle the supermarket.  The following are five useful and practical tips for grocery shopping for optimal health and nutrition.

1)    Shop the perimeter- practice the 80/20 rule!  In order to give your body the right food that it needs to function optimally, you should be aiming to consume mostly whole and unprocessed foods.  As a rule of thumb, the whole foods (fruits, veggies, meat, fish, eggs, nuts, dairy) are located along the perimeter of the store.  You should aim to buy 80% of your groceries from these areas of the store.  Minimize your purchases in the inner aisles, as these are the places where the processed (disease-producing) food lies.

2)    Shop the rainbow- The next time you are in the checkout line waiting to be helped, quickly survey the contents of your grocery cart.   Is your cart colorful?  Do you see lots of bright greens, reds, purples, blues, and yellows in the form of fresh fruit and vegetables?  You should.  These foods are life-giving and sustaining, and they are chock full of wonderful phytonutrients called antioxidants, which fight oxidation and inflammation.

3)    Read labels- You don’t need to have a degree in nutrition to become an expert at food label deciphering.  Do not concern yourself with memorizing calories or fat grams or macronutrient amounts.  (As an aside, most knowledgeable nutritionists now understand that the calories in vs. calories out approach to weight loss and management is misguided and antiquated.  Contrary to what some very popular weight loss programs tout as truth, you do not need to count calories or give point values to your food intake.)  Here are two important questions to ask about any food label:  1) How many ingredients does the food have? 2) Can you pronounce all the ingredients?  As a rule of thumb, the fewer ingredients the food has, the better.  Remember, you want to consume food in as close to its natural state as possible.  In fact, the food you should be aiming to buy should have only one ingredient and/or should not require any label at all (here is an apple: no ingredient label required!).  Bottom line: if you can’t pronounce more than one or two ingredients on the label, put it back on the shelf!

4)    Buy organic whenever possible!  Yes, I know, I know.  Organic food is definitely more expensive than traditionally grown and processed foods.  But again, if there’s anything that we hope you’ve learned from our nutrition workshops, it’s that you will either pay a premium for good nutrition that you put in your body now, or you will pay a premium to the doctor and the pharmacies later! For a cheaper alternative to fresh, organic produce, you can opt for frozen organic fruits and veggies.  You should also aim to buy organic produce that is in season as it is always more affordable.  For a list of the most important foods to buy organic, see the "Dirty Dozen" list.

5)    Do not go grocery shopping when you are hungry!  This one is important!  I know even as a seasoned nutrition expert, if I go shopping when I am famished, I am much more likely to fall into the temptation of buying junk.  Pack a cheese stick, some almonds, or a piece of fruit in your bag at all times to avoid the mistake of going grocery shopping on an empty stomach.  Remember, food product manufacturers and marketers are experts at making their “junk” food appealing to you with bright labels and fancy packaging.  Don’t fall into the trap!

"Well, what DO you eat?!" Part 2

A couple of months back, I posted a sample dinner menu in response to this question that I get very frequently when I tell people that we do not eat gluten.  Immediately, most people's faces start to contort in horror, imagining a life without bread, bagels, pasta, and cookies. 

The truth is that we eat very well and are not deprived in any way.  For every gluten food out there that we cannot eat, there is a fairly reasonable substitute.  However, for me personally, I have used the gluten-free diet as a stepping stone to my ultimate goal of eliminating grains altogether (or at least for the most part).  I feel that I function best with little to no grains in my diet.

If you read my post yesterday, you will recall that I am still recovering from an onslaught of bad holiday food slip-ups, so I have decided to clear all grains and sugars from my diet for at least a few weeks to allow my body to heal.

The following is the dinner menu that I prepared for my family tonight.  It is totally gluten and grain-free, as well as free of added sugar.  It was amazingly delicious and nourishing and a big hit with everyone (with the exception of the creamed spinach- my kids refused it- they had cucumber salad instead).  Most shocking to me was the awesomeness that was the mashed cauliflower.  I swear, I may never eat mashed potatoes again.  Even my son asked for a second helping!

If you try any of the items on the menu, be sure to shoot me an email and let me know what you think!

Enjoy,
GFJG

Marinated Flank Steak with Mashed Cauliflower and Gravy

-16 oz grass-fed flank steak
-1 cup extra virgin olive oil
-6 cloves garlic, minced
-1/2 cup thyme, minced
-1/2 cup rosemary, minced
-salt and pepper

Place steak in a dish.  Mix all other ingredients together and coat meat with mixture.  Allow steak to marinate for 1-2 hours.  For more tips or recipes for good meat marinades, visit Mark's Daily Apple.

When meat has been thoroughly marinated, slice steak and cook in a skillet to desired temperature.

Meat Gravy

- drippings in skillet from steak
-1 cup homemade chicken soup aka bone broth
-1-2 tbsp coconut flour
-salt and pepper to taste

Once steak has been cooked, remove it from skillet, keeping the remaining drippings.  Add in chicken broth, coconut flour, and salt and pepper.  Cook over medium-high heat, stirring constantly.  Once gravy starts to thicken, remove from heat and serve immediately.

Mashed Cauliflower

-one large head of cauliflower (organic, if possible)
-4 tbsp softened butter (pastured butter is best)
-8 oz goat cheese
-2 gloves garlic, crushed
-salt and pepper to taste
-1 or 2 tbsp chicken broth (optional)

Wash and cut your cauliflower into chunks.  Put cauliflower in a pot of boiling water and cook for 20  minutes or so until cauliflower is very tender. 

Once cauliflower is thoroughly cooked, drain the water, and add cauliflower to a bowl with the garlic, softened butter, goat cheese, and salt/pepper.  Mix with an electric mixer until mixture is completely mashed.*  Serve with gravy.

*If mashed cauliflower mixture is too thick, you can add a few tablespoons of chicken broth.  I like mine nice and creamy though, so I omit the broth
Click here for my super easy creamed spinach recipe.

grass-fed sirloin strips with creamed spinach and mashed cauliflower- DELICIOUS!

And because no dinner is complete without dessert, we finished it off with homemade hot chocolate and grain-free chocolate chip cookies.  Yum!

Grain-Free Chocolate Chip Cookies

-4 cage-free eggs
-3-4 very ripe bananas
-1/4 cup grass-fed butter or coconut oil
-1-2 tbsp honey
-3/4 cup coconut flour
1/2 tsp sea salt
-1/4 tsp GF baking soda
-1 tsp vanilla extract
-1/2 tsp cinnamon
-1 1/2 cups dark chocolate chips

Preheat the oven to 350.  Blend together eggs, bananas, honey, and coconut oil.  Mix together dry ingredients.  Then blend wet ingredients with dry.  Mix in chocolate chips.

Drop dough in balls on cookie sheet.  Bake for 10-12 minutes.

Better Than Swiss Miss Hot Chocolate

- 2 cups unsweetened coconut milk
-4 tbsp unsweetened cocoa powder
- honey or stevia (to desired sweetness)

In a saucepan over medium heat, mix coconut milk, cocoa powder, and honey or stevia.  Bring to a boil, stirring constantly to break up any clumps.  Remove from heat and allow to cool a little before serving.

simple, easy-to-make hot chocolate- no nasty preservatives or chemicals

homemade hot chocolate and grain-free chocolate chip cookies- the perfect winter dessert

taste-tester approved!

Tips For Recovering From The Holiday Slip-ups

Today I am just tired.  And cranky.  My stomach is in knots.  To make it worse, I feel like I'm in fog, and I can't snap out of it.  Most people would probably chalk this up to me just having a bad day.  Or suffering from some post-holiday blues/stress/let-down/sickness.  But I know the truth: it was the gluten.

Okay, so I'll admit it.  Even I slip up from time to time.  For obvious reasons, the holidays are typically the time for the bulk of my slip-ups.  Gluten is everywhere.  It is almost impossible to avoid.  The holiday breakfasts at work, the cocktail parties, the holiday dinners, and the trays of desserts.  Bagels, breads, cookies, cakes, pies, and brownies, oh my!  Even the most seasoned gluten-free girl can fall victim to the madness.

For me, the bad food choices started early this month.  First it was the birthday party for my best friend's daughter.  I had carefully planned and packed gluten-free pizza and cake for my kids, but, of course, had not thought to plan any food alternatives for myself.  At the end of the night, I was hungry, cranky, and my blood sugar was wonky.  I caved and decided I would have one slice of regular pizza.  I mean, how much could one little slice of pizza adversely affect me?

Then there was the delicious tray of lasagna that a student and his mother baked for our team of teachers.  I mean, it would have been rude for me to refuse a helping, right?

Oh, and then there were the awesome little pigs in a blanket and brie puffs on Christmas Eve.  Oh my gosh, these are my favorite!  How could I possibly pass those up?!

Are you seeing the trend here?  For me, one little slip-up and indiscretion opens the door to another and another and another.  The result is a gluten-induced coma of lethargy, grumpiness, acne, and brain fog.  Seriously, my body is hating me right now.  It is practically screaming in protest by sending me very obvious clues as to its displeasure.  Will I EVER learn?

For Christmas, I got some new gluten-free cookbooks that I perused today.   I chuckled when I read the introduction to Paleo Comfort Foods by Julie and Charles Mayfield:

"No one makes you eat a Twinkie.  No one.  No one made us eat cheesesteaks in Philadelphia- we chose to eat those.  We know how our bodies feel after eating gluten, and it is not pretty."

Ain't that the truth? 

Strangely, as terrible as I feel after slipping up with my gluten-free diet, I always manage to see it as a blessing in disguise.  Because I have cleared the gluten from my body, I know what it feels like to feel good.  Now when I ingest even the smallest amount of gluten, my body sends me very clear messages about how detrimental this protein is to my system.  To this day, it still amazes me that for almost six years when I was a vegetarian, I ate a diet almost entirely of gluten.  I felt like garbage all the time, and I didn't even realize it.  When you feel lousy all the time, it becomes your normal.

Lucky for me, this is not my normal today.  When I eat well, stay clear of the gluten, and make conscious, healthful food choices, I feel great and strong and happy and focused almost all the time.  I rarely, if ever, get sick.  Until I realized I was gluten-sensitive and began the gluten-free diet, I never knew what it felt like to feel good. 

If you still don't know about the health benefits of the gluten-free diet, please read my article, Top Ten Reasons To Go Gluten-Free.

So, what do you do when you slip-up?  The following are some helpful tips to get you back on track with your gluten-free diet:

Couldn't resist those off-limits holiday cookies?  Here are some tips for getting back on track.

1) You don't do it again!  Pretty obvious, right?  Put the brakes on and make a U-turn to get back on track.  Do not do what I did this month and allow yourself to slip up time and again.  It will only wreak more havoc on your body and make it that much harder to clear the gluten from your system and start fresh.  Remember: because many individuals lack the ability to properly digest gluten, it can take months to clear it from your system!  Dr. Peter Osborne of the Gluten Free Society states, "The half life for gluten antibodies is typically 3-4 months. Thus is would take at least that long for gluten to be purged from the system."  Ugh, so not worth it!

2) Keep activated charcoal handy- In cases of a major slip-up, when you know your body is really going to suffer because of it, you can take a dose or two of activated charcoal to soak up the gluten and quickly eliminate it from your system.  You can purchase this supplement at any health food store, and it is amazing to have in a pinch.  The reason activated charcoal works so well in removing the gluten from your system is because it has incredible adsorbent properties which allow it to bind with unwanted material or poisons and quickly flush them from the system.  For more on the health benefits of activated charcoal, click here.  NOTE: Activated charcoal is NOT for long-term or continuous use, but is helpful for preventing symptoms due to an occasional gluten slip-up.   You should talk to your doctor or health care practioner before taking this supplement.

activated charcoal has amazing adsorptive properties to help minimize the effects of gluten ingestion

3) Keep a food journal- I find this to be very helpful for documenting the ill effects of the gluten slip-ups.  Afterall, it is so tempting to have just one cookie or just one bagel, especially during the holidays when there is just one celebration after another (and almost all are centered around prohibited, gluten-containing foods).  If I document my symptoms in a journal, I can clearly see what my poor food choices do to my body and my overall health.  It is easier to adhere to the gluten-free diet when you know what the slip-ups will do to you.

4) Load up on digestive enzymes and probiotics- So, the damage is done.  You binged on some gluten foods at last night's party.  You know your body is in turmoil, so you need to do something to help it deal with the food offender.  For at least a week after your slip-up, you should be consuming some good digestive enzymes and probiotics to help ease the inevitable gut inflammation and help your system heal.  These are great supplements to be taking anyway, and I take them daily as part of my health regimen.  For more information on the benefits of digestive enzyme supplements, click here.

5) Detox with a good cleanse- After the holiday binges and the gluten slip-ups, you should allow your body to rebound properly by taking a few days to detox and cleanse your system.  To start, you should take in smaller amounts of food than usual.  The more you eat, the harder your digestive system has to work, and if it is already working overtime to digest the gluten, you are just further exacerbating your digestive problems. 
In addition, there are some great all-natural detoxing foods that you can add to your diet.  Juices made from fresh, raw fruits and vegetables are awesome for cleansing the system, as are greens drinks made of wheatgrass, kale, or chlorella.  Dandelion root tea is also a favorite of mine for after slip-up recovery.  I drink my dandelion root tea cold with some lemon, and it is a refreshing accompaniment to any meal.  The benefits of this tea are abundant, and it has been shown to improve the function of almost every system in the body! 

dandelion root tea is a wonderful detoxing agent for post-gluten slip-ups

Stay tuned for great, easy-to-make, gluten-free appetizers for your New Year's Eve parties!

Happy Holidays (and my apologies for being a big ole' slacker)

Happy Holidays, everyone!  I do hope that you all had a Merry Christmas and that you are enjoying this festive season with those you love.  For me personally, this has been one of the most memorable, blessed, and exciting holidays that I can remember.  Our kids are now really old enough to be basking in all the joy and magic that is Christmas, and it was an amazing time being able to experience it through their unadulterated eyes.  With Christmas now behind us, it is easy to lose sight of the abundance of blessings, but I am making a conscious effort to wake everyday with an attitude of gratitude.  We have much to be thankful for.  God has been very good to us.

Speaking of blessings, I should probably acknowledge the fact that it has been over two months since my last post.  I do apologize for this lapse in writing, but there has been a good reason for my slacking.  After a long period of job hunting, I went back to work suddenly in mid-October.  I mean suddenly, as in less than 48 hours' notice suddenly.  The job offer was very abrupt and unexpected, but I knew that this was not an opportunity I should be passing by.  Without hesitation, I graciously accepted.  While it has not been easy on us as a family making such a sudden transition, I am really thrilled to be back in the classroom again, doing what I love.  I am very thankful for the answered prayer.

That being said, it has been a tremendous personal adjustment, and it has taken some time for me really to get my groove back.  The time that I would have previously devoted to reading, studying, and writing has been replaced by lesson planning and grading essays.  As any working mom will tell you, there are NEVER enough hours in the day.  I have felt guilty about not staying on top of this blog, but something really did have to give.  Now that I have gotten into a good routine and have a better handle on my new responsibilities, I promise to devote more time to this blog, and I commit to writing at least a few posts every month.

Believe it or not, being back in the classroom has made me even more keenly aware of how important a blog like this can be for people.  My students know that I am gluten-free, and it has elicited some interesting conversations about nutrition. We have even incorporated nutrition lessons into some of our persuasive writing.  In addition, over lunch, the gluten-free diet has naturally come up in conversation with my colleagues, and it has been really wonderful sharing some of my knowledge with them. 

On the last day of school before our holiday break, a student approached me with a question about the gluten-free diet.  He said his mother was gluten-free as well.  I quickly passed along my blog info to the boy so he could share it with his mother.  It feels awesome to be able to share my experience and knowledge with others and help them a little in their journey,  as I remember how immensely overwhelmed I was in the beginning.  It is my hope and desire that this blog can serve as a valuable resource to people out there who are new to living gluten freely.  Or that maybe- just maybe- it will sway someone to give the gluten-free diet a try and see what it can do for her health.

Stay tuned for more great recipes, reviews, and articles!

Best wishes for a happy, healthy, and prosperous 2012,
GFJG

my loves with their baby cousin on Christmas Eve- the greatest gifts!

 doing my gluten-free baking for Christmas

some of my favorite gifts this year- local, raw honey and cookbooks

Santa brought gf cookbooks- yay!

My Favorite Things...

Okay, I know you've probably seen a version of this Oprah-inspired favorite things list on almost every blog these days, but I just couldn't resist in making my very own:)  I truly enjoyed compiling my list of favorites, and, as you will see, it is rather unfocused and sort of encompasses the healthy living spectrum.  Included on my list is everything from food to skin care to books to exercise.  I tried to offer links to most of the items on my list, but if you have any questions or want more info about anything listed, please don't hesitate to email me at glutenfreejerseygirl@gmail.com.

Without further ado, my most favorite things...

1) tea tree oil- When my friends drop by my house, they often comment on the fresh, clean smell.  They are always surprised when I tell them that what they smell is tea tree oil.  In our attempt to lessen our toxic burden, we no longer use any chemical cleaners, sprays, fragrances, or plug-ins.  I simply mix about 15-20 drops of tea tree oil with water in a spray bottle, and the result is the most wonderful, light and fresh-smelling linen spray and deodorizer that you can imagine.  Click here for a thousand more uses for tea tree oil.

2) avocado- I could eat avocado everyday, right out of the skin with a spoon.  It is so, so yummy and so good for you.  Here are ten reasons why an avocado a day keeps the doctor away.

3) Simply Organic gluten-free carrot cake mix-  If you want a real treat, and you don't want to bake from scratch, you need to get this carrot cake mix.  It is absolutely delicious!  Top it off with a homemade cream cheese icing, and voila, you have a little slice of heaven on a plate.    

4) vinegar- I am slightly obsessed with vinegar, just ask my husband.  No joke.  I drink it- just a few tablespoons of raw apple cider vinegar in a glass of water is great for a multitude of symptoms.  And regular old white vinegar is great for all kinds of natural cleaning uses.  Vinegar rocks!  I mean, what else could you buy for less than $2 a gallon that could be so handy and versatile?!

5) Aubrey Organics Collagen TCM creme moisturizer- I have long been searching for an all-natural moisturizer that really does the trick in thoroughly hydrating and smoothing my skin.  Very moderately priced, Aubrey Organics moisturizer far exceeded my expectations, and I am very pleased with the results on my skin.  I highly recommend!

6) spaghetti squash- I love this fall vegetable! It is the perfect complement to meatballs and scrimp scampi without having to resort to insulin-spiking, gluten-free pasta.  I swear my kids eat this by the plateful and never once have questioned if it is, in fact, spaghetti.  Victory!

Is it veggie or pasta? They'll never know:)

7) bone broth- I think by this point most people are sick of me talking about my beloved bone broth.  Because I do all the time.  If you still haven't heard me gush about it and want to read more, click here to read my article about this amazing, healing food.

8) vinyasa yoga- As a former long-distance runner and recovering chronic cardio addict, I never thought that I would see the day when I would be taking yoga classes.  But I am, and I love it!  For those that are local, try a class at East Coast Pilates and Yoga in Avon, and check out Michele E on Saturday mornings at Work Out World in Wall for a totally awesome, calorie-blasting class!

9) Carlson's Fish Oils- Carlson Labs makes one of the highest quality fish oils on the market today.  It is available in chewable kid flavors too.  If you still don't know why you should be taking fish oil daily, check out this article on the proven health benefits.

10) coconut- We eat a lot of coconut in our house, and we eat it in every form.  We cook with coconut oil, drink coconut milk, and bake with coconut flour.  Coconut milk, oil, and yogurt (they even make coconut milk ice cream!) are great non-dairy sources of fats if you are lactose-intolerant or on a casein-free diet.  In addition, coconut flour is an awesome gluten and grain-free flour, which is high in fiber and protein and low in carbs.  Check out my yummy brownie and banana bread recipes, both made with coconut flour.

coconut flour brownies- so good!

11) Dr. Bronner's Magic All-One Liquid Soap-  Dr. Bronner's soaps are completely all-natural, gentle, and very versatile.  They are also free of sodium lauryl sulfate, which is a known carcinogen found in just about every shampoo, toothpaste, and soap on the market today.  I use Dr. Bronner's soap in all of my bathrooms for handwashing (diluted with water), as the kids' shampoo, as a mild facial cleanser (also diluted with water), and I also use it in my homemade laundry detergent.  You can get a 32oz bottle for about $15, and it will last you a good six months or so. 

12)  Nourished Kitchen-  This is of my favorite blogs.  The auther, Jenny, calls for a return to real foods and traditional nourishment.  The blog offers a wealth of great nutrition information and awesome recipes. 

13) coffee- This kind of goes without saying, right?  I mean, who doesn't love a good cup of coffee?  My favorite coffee indulgence is the Newman's Own Organic K-cup.  Yes, these K-cups are a tad on the expensive side, but I like the convenience factor, and I also prefer my coffee without the DDT, so I'll gladly pay the extra buck or two for the organically grown variety. 

is there anything better than a good cup o' joe?

14) Kinnikinnick pizza crust- -While I prefer to make our food from scratch whenever possible, sometimes we are in need of a quick, ready-made pizza crust for an easy dinner.  Kinnikinnick makes the very best-tasting gluten-free pizza crust out there!  

15) Spry Toothpaste- This refreshing, minty toothpaste is flouride-free and made with xylitol (read about xylitol's oral health benefits).  It really leaves your mouth feeling fresh and clean! 

16) Nourishing Traditons by Sally Fallon- A must read for everyone in my opinion.  Based on the works of Dr. Weston A. Price, this was the first book that really helped to reverse all the wrong dietary advice that I had learned over the last two decades of my life.

17) MonaVie Mmun- This might be the one product that my family could not live without.  Mmun is a juice blend, made up of the acai berry and 19 other super foods, that has been scientifically proven to boost immune function by strengthening white blood cells.  Everyone in our family drinks a daily shot of Mmun to stay healthy.  Click here for more information about the science behind Mmun or to purchase some.

just 4oz of Mmun daily helps to boost immune function!  

18) Tinkyada Pasta- Tinkyada makes delicious, gluten-free brown rice pasta.  I serve it often to guests, and I don't think that most people can even tell that it is gluten-free.

19) Food Renegade- This is another awesome blog devoted to traditional foods, sustainable farming practices, and fighting back against the industrialized food system that is continuing to make us sicker and sicker.  The author, who refers to herself as the Food Renegade, offers excellent resources, nutrition courses, and a collection of delicious recipes.

20) Reviva hyaluronic acid serum- I love, love, love this all-natural beauty product! Used in conjunction with my Aubrey moisturizer, it does a great job of minimizing the crow's feet and lines around the eye.  It is reasonably priced too, at around $20 a bottle.

21) zumba- This is another form of exercise that I never dreamed I would enjoy, but I must say that I am a complete addict and zumba snob these days!  If you've never ventured to a zumba class, it is an hour-long, super sweaty dance party.  Sound like fun?  It is!  For the very best zumba at the Jersey Shore, check out a class at Academy of Dance in Point Pleasant (yes, I'm biased!).  You will not be disappointed!  Here's a great article that so perfectly articulates why I love zumba so.

zumba- an hour-long, sweaty dance party!

22) Applegate Farm organic meats- While we choose to buy the bulk of our meat from nearby farms, I like that I have the Applegate Farm meats in my regular supermarket as a very good backup option.  My kids love the Applegate Farm grass-fed beef hotdogs, the turkey bacon, and the organic roasted turkey for sandwiches.  All Applegate Farm meats  are nitrate and nitrite-free, gluten and casein-free, as well as free of antibiotics and hormones.  In addition, most of their products are pastured and organic.  This company is right out of NJ, and I really love their story, their mission, and their promise.  Of course, these meat products are much more expensive than Oscar Meyer or other conventional meat products, but again, we don't skimp on the cost for quality food.  I'd rather pay the premium now, than pay the hospital later.

23) dark chocolate- Nothing says "favorite thing" quite like a good piece of dark chocolate.  My favorites are Lindt 85% (or darker) and Green and Black's Organic 85%.  Because I have to be careful not to fall into the sugar trap of cravings and insulin spikes, I aim for 85%-90% cocoa with my chocolate.  These dark chocolates have less than 5 grams of sugar per serving, and really satisfy my palate.

24) Nature's Corner health food store- I don't think anything worries my husband more than when I take the credit card to Nature's Corner in Spring Lake Heights.  This store boasts an incredible selection of supplements, organic and locally grown produce, and all-natural food products (many of which are produced by small local companies).  In addition to having an awesome gluten-free section, they also have the very nicest people on the planet working there.  Seriously.  If you ever need a little lift or are having a grumpy day, you should go there just for a friendly smile and conversation:)

25) Riceworks Salsa Fresca brown rice crisps- I love these gluten-free chips so much that I can't buy them very often.  Inevitably, every time I bring them home, I end up wolfing down half the bag in one sitting.  Dip them in some Fage Greek yogurt, and I promise that you will be hooked!


my fave chips ever!



Meatza, It's What's For Dinner

Happy Fall, everyone!! I do apologize for the lapse in postings as of late, but alas, life is wonderful these days and quite busy! Being mommy to a new kindergartner is great and we are always on the go, go, between soccer practice and dance class and playdates and parks and coffee with friends. We are abundantly blessed, and we are just trying to really enjoy it all.

So, as I've mentioned previously, fall is my most favorite season.  Everything about this season makes me joyful and happy.  I can't wait to take the kids to Terhune Orchards in Lawrenceville for pick-your-own apples and pumpkins and all of their family fun on the weekends.  And while October is officially the end of farmer's market season, I was lucky enough to pick up a spare share at my local Purple Dragon co-op so I will still be getting my fill of delicious, organic, local produce.  Lots of squash, yay!  In my spare time, I have become slightly obsessed with canning and preserving food (I'll blog more about that when I have more time), and so far, we have done pickles, tomato sauce, roasted red peppers, and lots of bone broth.  I am trying to can and preserve as much of my excess produce as I can, so that we can enjoy these wonderful foods throughout the winter and so that none goes to waste.  My great-grandmothers would be proud.

Tonight we are making one of my favorite go-to gluten and grain-free recipes, the MEATZA!  It is a lacto-paleo take on the traditional gluten-full pizza that everyone loves.  I first heard of the meatza from my girlfriend in TX, whose family is paleo (thanks, Avery!)  It sounded delish, and I knew I had to try it.  Now we all love the meatza!  It is super easy to prepare, versatile in that you can literally use any fruit or veggies for toppings, and kid-friendly.  I like to just chop up a whole bunch of seasonal veggies and throw them on top.  My son's favorite meatza combo is olives, pineapple, and green peppers.  Try it tonight, and you too may just fall in love with this creative grain-free take on the pizza pie.

Meatza (Grain-Free Pizza)

• 5 pounds grass-fed ground beef
• sea salt, pepper, and Italian seasonings to taste
• 3-6 cloves garlic, crushed
• 1 ¼ cups tomato sauce (I like to make my own)
• 1 onion, diced
• various chopped vegetables of your choice for toppings (my faves are eggplant, broccoli, peppers, onions, squash)
• 5 cups shredded mozzarella cheese
• parmesan cheese (optional)

1) Preheat oven to 400F. Mix ground beef, pepper, salt, seasoning, and garlic. On a cookie sheet or in a large glass dish, spoon in meat mixture and pat down to make the pizza "crust."
2) Top with tomato sauce and vegetables, then top with cheese.
3) Bake at 400 degrees for 30 minutes or until the meat is cooked through and cheese is melted. Allow to cool for 5 minutes then slice into wedges or squares.
ENJOY!!

Picture courtesy of Kristen M at Food Renegade

Simple Tips for Raising Healthy Kids

The other day I was in CVS, and as I was walking down the snack aisle, I noticed that there was a very small and inconspicuous section on the top shelf that had some gluten-free goodies.  I was sort of surprised, as I had never once before noticed gluten-free products for sale there or in any other drug store for that matter.  I picked up a box of organic, gluten-free cookies, and was surveying the ingredient list, when an employee sneaked up behind me.  She said, "You know, I bought a box of those cookies for my grandson the other day, but he wouldn't touch 'em.  It's like he can just sense that something is healthy and won't go near it with a ten-foot pole." And then she let out a little snicker.  I laughed some and nodded, and she just as quickly disappeared to the next aisle.

I stood there and thought about it a little while.  First off, I would never in my right mind consider cookies (organic and gluten-free or not) to be a "health food."  I mean, let's call a spade a spade.  A cookie is not health food, any way you cut it (pun intended). 

But the bigger thought that I pondered was:  Why is it that we just assume our children are incapable of being healthy eaters?  Why do we give them a free pass to eat junk, and then sigh and say, "Well I tried, but they just won't eat anything that is good for them."

And please, before you start with the eye rolling, let me stress that we are NOT perfect, not even close actually.  My kids get "junk" from time to time, they often turn their noses up at my nutritious meals, and very rarely, we will even hit up a drive-thru for something to eat if it's our only option.  But that being said, we try our best to follow a 90/10 rule with healthy foods because we believe firmly that our food is our bodies' fuel and medicine.

Below are some simple things that we do as a family to help raise our children in a healthful manner:

1) Set a good example! When kids see their parents making good, healthy choices, they are more apt to want to make them too.  Be enthusiastic about your veggies, and you just may be surprised that your kid may start to like them as well.  Opt for water over soda, and see if your choices don't ultimately influence your children to make better ones.  Be a good role model, and watch how it affects your children's behaviors in a healthy way.

2) Talk about your food- You wouldn't believe how often the kids and I talk about what we are eating.  We have great conversations about nutrition, different types of foods, and their origins.  Explain to your child that food is fuel, and if they want to perform well, they need to eat well.  Teach them which foods provide sustained energy and which are going to make them feel sick and tired later.  One thing that I know for sure is that our children are a lot smarter than we often acknowledge.  My five year-old son tells everyone that will listen that he wants to be Iron Man when he grows up (which is cool with me!).  I tell him that if he wants to be Iron Man, he needs to eat his protein and veggies!  Works every time!  Opening up the dialogue about nutrition is a great way to motivate your children to make better choices.

3) Have healthy snacks readily available- On our kitchen table, there is always a red bowl which is filled with organic fruits and veggies that the kids can just grab and eat straight from the table.  I also keep nuts, seeds, yogurt, granola bars, and cheese sticks on hand for quick snacks.  Having these nutritious snacks handy is a great way to promote healthy eating. 

The sad truth, however, is that most kids are simply not going to choose an apple over a donut.  I know this is harsh, but it is YOUR responsibility as the adult to not bring the garbage into your house if you don't want your kids eating it.  Why not try for just one week to not bring in any processed, junk food?  Avoid any snacks with hydrogenated oils, high fructose corn syrup, excess sugar, GMO's, or other chemical ingredients.  Instead, keep out in plain view a bowl of fruit and have only healthy snack options available.  See what happens.  Either one of two things will occur: your kids will not snack at all, or they will eat healthier snacks. 

our bounty from the farmer's market- we refill our red bowl every week and the kids help themselves!

4) Get the kids in the kitchen- As I've said in other posts, I like to do most of my own baking and do not buy many pre-baked goods or mixes. I try to make one large batch a week of a gluten-free treat for the kids like grain-free banana bread or chocolate chip macaroons.  My kids LOVE to help in the preparing and baking (they even have their own little aprons that Grandma Mara bought them).  And while I absolutely know that having your kids in the kitchen while you are cooking is a messy, patience-testing ordeal, I promise you that they will enjoy it.  Plus, you are creating wonderful memories with them.  By allowing your children to help in the kitchen, you are not only teaching them about nutrition, but also helping to foster an appreciation for how real food is made. 

My two crazy chefs in their aprons from Grandma Mara 

5) Be ACTIVE!  Do you ever notice how children play?  They are constantly sprinting, tumbling, climbing, jumping.  It is their natural state to be active.  Their growing bodies need the exertion, and their growing brains need the oxygen.  Set a rule in your house that you will get out and play for at least an hour every day.  Ride bikes.  Throw a baseball.  Dance.  Rake leaves (and then JUMP into the piles!).  Kick a soccer ball.  Take a nice, long stroll on the beach and collect seashells.  Make physical activity a priority for your family, and everyone will reap the rewards!  

Is there anything better than being a kid?

He caught it!

Soccer started this weekend!  Check out that form!