Yoga Renewal

As of today, I've made the decision the get back into daily yoga. Since I practiced gymnastics for most of my childhood, I took an interest in yoga to increase my flexibility even further.  But I quickly found that it has far more benefits than just learning how to become a human pretzel.  Aside from fixing my posture (I have a bad and lasting back injury from gymnastics), I feel much more grounded, present and calm after a session which helps immensely with occasional food allergy anxiety.  While recovering from severe reactions, I used root myself in a downward dog pose to calm myself. That moment when you're slowly sinking into the mat and you can almost feel the earth move as it ticks around the sun...indescribable healing.  I am more than ready to return to it.

-my morning meditation in child's pose-

Here are a few good links for beginners to yoga:

1. 5 types of Yoga to try now


2. 3 Yoga Poses to Help Anxiety


3. 5 Common Yoga Mistakes Beginners Make


4. 8 Yoga Poses for Better Digestion

What kind of yoga do you practice?

What are your favorite poses, tips and yoga tricks?

Best Gluten-free Soups on the Go

I'm a college student, which means time can be hectic.  Traveling to and from campus while having rushed lunches between classes requires some real food planning.  I can't exactly find safe food options easily in the cafeteria since I need to avoid gluten, soy, peanuts, and other foods.  I've learned to love the versatility of ready to serve soups that can be eaten at room temperature or heated. These options offer a good variety of flavors and provide a range of dietary options such as vegan, vegetarian, meat, and dairy-free. They'd be perfect for bringing along on a fun filled road trip (tried and tested method by me)! Here are my top picks for gluten-free and soy-free on-the-go soup options. Lunch tip: Pair these with a prepacked fresh green salad for a healthy boost!

1. Gluten-free Cafe's Chicken Noodle Soup
2. Dr. McDougall's Black Bean Soup (vegetarian, vegan) -- my favorite*
3. Imagine's Creamy Organic Potato Leek Soup (vegetarian, vegan)
4. Pacific's Organic Roasted Red Pepper and Tomato Bisque (vegetarian, contains dairy)

Simple Green Boost Smoothie

Sometimes I get slightly too complacent in being careful with my food allergies and end up taking some chances that I know I should not. Usually right afterwards though, I relearn the lesson that nothing should come before health, especially not shortcuts and convenience. Today I'm back on the right track in healing and treating my body to fresh wholesome nutrients with a quick morning smoothie to kick start my day. The simplicity of three main ingredients and the vibrant green goodness they provide gives a burst of springtime to this otherwise bleak winter we've been having. Getting into the green smoothie habit is something I recommend for everyone suffering from the cold-season blues, and everyone else too for that matter!

Simple Green Boost Smoothie

Yields 1 serving

• 1/2 large cucumber, peeled (peeling may reduce pesticide intake if conventional cucumber)
• 1 cup baby spinach leaves
• 1/3 cup curly kale leaves (small handful)
• 1 cup almond milk (or other non-dairy milk)
• Optional: squeeze of fresh lemon juice and ice cubes

1. Place all ingredients in a high speed blender and process until smooth.
2. Drink it as soon as possible for the most nutrients.

Healthy Triple Chocolate Dream Shake (Gluten-free)

Some of us with multiple food allergies and intolerance can face an uphill battle on maintaining a healthy weight. Let's face it, it can really happen to anyone. Those of us who are underweight can feel a little overwhelmed while being constantly surrounded by weight loss advertisements, and those with a few extra pounds can feel equally pressured by the media to be thin.

With restricted food allergic diets however, it can see like a lot of extra planning to keep a balanced weight. Luckily, it doesn't have to be as complicated as it might seem. Supplementing with a delicious protein packed smoothie or shake can make it fun and easy. Since the start of the year, I've made some great progress on my goal of adding a few pounds of healthy weight by adding shakes between meals (not cutting down on any meals). This adds extra calories, healthy fats, calcium, and more plant proteins that I might not have consumed otherwise.

If someone is on the road to losing a few pounds, they may consider replacing a regular large lunch with a protein packed shake that will fill them up and help keep them feeling full until later in the day.

This amazing shake I've been making and guzzling everyday this week seriously tastes like a decadent bite of chocolate cake--minus the unhealthy ingredients! I just had to give it a name worthy of its yummy goodness-- triple chocolate dream shake. It uses some of my favorite gluten-free products (that also happen to be soy-free) including LaraBar Chocolate Chip Cookie Dough fruit and nut bar, brown rice chocolate protein powder, and Almond Breeze unsweetened chocolate almond milk. Oooh chocolate dream, you're making me melt!

Healthy Triple Chocolate Dream Shake (Gluten-free)

Yield: 1 large shake, or 2 smaller shakes.

• 1 and 1/2 cups Almond Breeze unsweetened chocolate almond milk -- (**can be substituted for alternative non-dairy milks or homemade versions).
• 1 Larabar Chocolate Chip Cookie Dough flavor (contains cashews, milk--**substitute with Larabar Chocolate Coconut flavor for a vegan option)
• 1 and 1/2 tablespoons Jarrow Formulas chocolate brown rice protein powder (**can be substituted for alternative protein powders)
• 4-5 ice cubes

1. Add all ingredients to a high speed blender (I use Vitamix) and blend on high until a smooth consistency is achieved. (*Note: If a thinner consistency is desired, add additional ice or non-dairy milk).
2. Serve cold.
3. **For a regular treat with less protein, omit the added protein powder.

Dairy-free Cream of Celery and Avocado Soup

This January, I began the journey to earn my master's degree in human nutrition. It's been a month of adjusting to being a college student again, but I have no complaints whatsoever. I knew I wanted to study nutrition four years ago this month, when my gluten issues were first diagnosed. My passion for health and food has only grown more full in time. I'm loving every second of grad school so far and constantly find myself asking, "what took me so long to start this?" Well regardless of the delay, I'm here and can't wait to savor every second of it.

Before I started formally studying nutrition, I knew veggies were nutrient powerhouses, but after learning some of the science behind these babies, I decided I need to incorporate even more of them into my menu. Since winter is still in full swing in Michigan right now, a warm and creamy veggie soup sounded more than appropriate. I'm largely dairy-free due to lactose intolerance so I opted for whole coconut milk to achieve a classic "cream" of celery soup. I went a step further and added half of an avocado, which in my opinion really puts this velvety smooth soup over the top.

Dairy-free Cream of Celery & Avocado Soup

This recipe is free of: Gluten, Grains, Soy, Peanuts, Dairy, Legumes, & Processed Sugar

• 2 cups celery, diced
• 1 medium onion, diced
• 2 cloves garlic, minced
• 3 cups water, or vegetable stock
• 1/2 cup whole coconut milk
• 1/2 of 1 large avocado
• 2 tablespoons olive oil
• Salt
• Freshly cracked black pepper
• 1/2 teaspoon white pepper
• Optional: Dash of cayenne pepper

1. In a large saucepan, saute celery, onion, garlic, and spices over medium heat for 4-5 minutes.
2. Add water, coconut milk, and avocado and bring to a boil.
3. Reduce heat, cover and let simmer for 15-20 minutes.
4. Remove from heat, let cool slightly, then transfer to a blender.
5. Blend on high until a smooth consistency is achieved. Transfer to serving bowls, garnish with celery leaves or stalks and serve hot or at room temperature.

**Note: If a thicker consistency is desired, decrease the water in the recipe. If you'd like it thinner, increase water content.

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Why Breakfast Should Rock Your World

Back when I was young, I'd spend quite a bit of time watching my favorite shows on t.v. Mostly this included now foreign titles like Rescue Rangers, Talespin, and of course, Pokemon. That last one probably deserves a groan, but the worst part is I still don't feel much shame for it. I'm secretly a nerd at heart. These shows were frequently interrupted with flashy ads for toys, games, sinfully tasty sugary treats, and "meals" that promised happiness. I was too young to realize it back then, but at the end of each sugary breakfast cereal ad, there always stood a disclaimer: "This is part of a complete breakfast!" Keyword: Part. The truth is, I often only ate a bowl of sugary processed cereal for breakfast and missed out on most of the nutrients my body was craving.

Let's take the word breakfast and dissect it: Break and Fast. At breakfast, you are literally breaking the fast that your body has undergone overnight. When you skip the first meal, indulge in empty sweets, or just go straight for the coffee instead, your body looks for real fuel elsewhere. Your body can end up mining minerals and nutrients straight from your own body, depleting you of energy and vitamins. While some think this is a way to lose weight, studies show the exact opposite happens. Those who regularly eat a complete breakfast actually tend to weigh less than those who skip out. One reason could be overeating later as a result of missing out earlier.

Kick starting your day with several different whole, healthy foods makes a big difference in mental performance, behavior in children, and overall healthy weight.

Here's a quick example of how I start my days on any given day of the week:

• 1 glass of hot water with juice of one lemon - detoxes the body and kick starts the metabolism.
• 1 cup green tea or herbal tea
• A few small pieces of fruit, or a veggie and fruit smoothie with almond milk
• Complex carbohydrates - these keep you feeling full longer than simple carbs that quickly turn to sugar in the body. Examples: Brown rice pancakes, buckwheat, or quinoa porridge.
• Grain-free options such as sugar free paleo muffins are a great boost in plant protein.
• Once or twice a week, lean chicken sausage adds some protein to my routine. Sometimes I'll opt for local soy-free eggs instead. If you're vegetarian or vegan, try adding some cooked kale, spinach or leafy greens for a boost in protein and calcium.
• Brown rice protein smoothies or raw food smoothies are great if I'm on the go.

One of my favorite tips is to quickly whip up your breakfast the night before so you're not spending too much time cooking in the morning. Here's a few of my favorite gluten-free, soy-free, dairy-free, processed sugar-free recipes to get you going in the morning:

1. Rustic Apple & Blackberry Tart, Grain-free
2. Soft Baked Pretzels, Grain-free
3. Paleo Almond Orange Vanilla Cake, Grain-free
4. Savory Belarusian Kapusta (Eastern European sauteed cabbage), Vegan
5. Breakfast Stuffed Tomatoes
6. Flax & Almond Paleo Pancakes, Grain-free
7. Hazelnut Buckwheat Pancakes

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My Allergy Friendly Kitchen

I'm lucky to have a mostly dedicated gluten-free kitchen, thanks to the help of my boyfriend, who isn't exclusively gluten-free. He's a kitchen whiz and a fast learner. Sometimes I think he knows how to handle my allergies better than I do. So when we're at home, this is where the magic happens. I happily spend most of my time in this room. Some readers have been asking about how I keep my kitchen functional and allergy friendly at the same time so I decided to give everyone an inside look at the staples, setup, and equipment that are always in my kitchen.

Left to right: Centrifugal juicer, Sodastream Maker, Black & Decker High Speed Blender

 We set up an exclusive beverage station since raw juices, smoothies, seltzer water, and homemade soda are constantly happening in our kitchen. Instead of coffee, we down a large glass of green veggie juice or a fruit and veggie smoothie which I feel is even more energizing than a large cup of joe. The vitamins hit your system immediately and alkalize on the way. What better way to start the day?

A wide variety of spices are always on hand in my kitchen. My parents are big on bold flavors and it definitely rubbed off on me. No matter how simple a dish, you can always spark it to life with a good combination of herbs and spices.

I love that most herbal tea is naturally allergen free and gluten-free. Our tea and bar cabinet is a great addition to keeping things organized. Some of the liquors on the bottom are exclusively Y's since we haven't checked the whiskey for gluten content yet (please excuse the Wild Turkey...) My staples include a good organic red wine, chamomile, pau D'arco, some Yogi teas, and all Traditional Medicinal teas.

Fridge magnets hold up our Ph balancing chart, which is a basic breakdown between some highly alkaline and highly acidic foods. I believe a slightly alkaline body is a healthy goal to shoot for, so we try to minimize our intake of highly acidic foods. We usually eat meat 1 to 2 times a week and always have vegetables and greens on hand via juices, smoothies, sautes, and more. Low glycemic fruits such as berries and apples are also a staple on the menu.

Some of my favorite flours/gluten-free grains to cook and bake with are quinoa, millet, buckwheat/buckwheat flour, almond Flour, hazelnut flour, brown rice flour, coconut flour, corn meal.

Staples in the pantry: Black rice, brown rice, wild rice, Tinkyada brown rice pasta, canned olives, canned pumpkin, coconut milk, raw nuts and seeds, Terra sweet potato chips, almond milk, xylitol, coconut sugar, agave nectar, coconut oil, olive oil, Namaste foods mixes, King Arthur gluten-free mixes, Enjoy Life snacks and more.

Many meals are happily shared here (but no "Happy Meals" mind you!) If any soy or gluten does make it's way into the kitchen on occasion, we have dedicated dishes and pans for keeping things segregated.

Our kitchen has lovely natural light that I love utilizing in my photography. At the end of the hallway, it takes a right towards the backdoor which leads out to one of our mini gardens...

And what would a gluten-free, allergy friendly kitchen be without a raw produce section on hand? We call it the farmacy. It's getting cold out, but our mighty kale is still standing strong. The flavors of fresh produce and herbs is truly incredible and I'm lucky to walk out my door to have my pick. I hope you enjoyed the inside look!

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A New Leaf

I want to talk a little candid today.

I have a bone to pick. With myself. Too often in the past, I've only used the new year opportunity to make resolutions. But I really have to be honest here. Sometimes I'm not too thrilled with some of my habits and the way I've been operating as of late.

In the past, despite having some existing health issues, I've been content to indulge in some unhealthy habits such as bumming the occasional cigar from a friend, having that extra cocktail to take the edge off a long week at the office, and simply wishing some things would magically change without me having to do anything to make that happen. I'm calling foul on myself here and taking the big step out of a rut I've been sitting in for awhile. Why is it so easy to know what's healthy but still choosing a road that might not reflect that? I'm not saying I or anyone else has to be perfect in this regard, but some indulgences I think I'd be much better off without.

Health and well-being is more than just eating right, exercising, and getting enough sleep. I've been turning a blind eye to some of the other aspects of my life that need some streamlining and balance, so I'm not waiting for the new year to turn over a new leaf. No matter how cliche it might sound, now is always the right time. I'm challenging myself to break some bad habits for good. Here are my goals:

1. Choosing the career path that best reflects my passions.
2. Saying NO to overindulging in unhealthy distractions.
3. Turning off the cable TV and getting a move on! I have a nasty habit of plopping down on the cushy couch after work and blaming it on the imaginary force field which sucks me into the slump. It's not my fault, right!?....Wrong.
4. Getting it organized to make it a reality. I've got some big ideas floating around in my head, but that's a big problem. They're just floating there. Writing them down, planning them out, and making it happen isn't going to happen on it's own. There's no better time than the here and now.
5. Practicing Mind, Body, and Spirit. Cranking up the green juices, healing smoothies, yoga, meditation, and brain exercises is happening, starting now. In the words of the powerful Kris Carr, "What we Eat, Drink, and Think matters."

Along with some personal changes I'll be making, there will be some changes here on the blog. What's older on the site is going to be new and fresh, with some updated content and new photography. Be sure to check back in my older posts to see some new stuff. It feels great to make some resolutions because of myself instead of a new year. There's no better reason if you ask me. Health is wealth.

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A Little Something about Health Investment

 

This squirrel sincerely thinks it's our pet. I've now become the mother of squirrels, which obviously is not as cool as being the khaleesi with dragons. Complete with running up to the door and waiting for us to come out with sweet nuts and sunflower seeds. This guy knows how to get good (and free) nutrition!

There was a time in my life when I didn't know how to effectively love and treat my body. Before going gluten-free, I was sick to the point where I stood 5 feet 4 inches tall and weighed in at only 94 pounds due to malnutrition. After diagnosis, I returned to a healthier weight until the diagnosis of my other food allergies (including soy and peanuts). The funny thing is, even now as I'm getting back up to my ideal body weight, I'm more confident in how I see my body and how I treat it. Ironically, I have living gluten-free and food allergies to thank for it. These are the things that finally taught me how to live and live well.

Getting diagnosed with everything that I have has made me realize how important it is to learn to fill your body with real healing nutrition. I can honestly say that when starting out gluten-free, I probably set myself back even further by attempting to "replace" all the foods I thought I had lost forever--trans fats, overly processed foods and all. I had no idea how to eat before my diagnosis and certainly didn't know how to eat just after either. Slowly, I learned to listen to my body and turn away from flashy advertising for convenient processed foods. Do I swear off all of it? No. But I do know how to see which ones are investments to my health in the long run and which ones are gimmicky nonsense. There are quite a few gluten-free processed food companies that really don't cater to living healthily--something that should be priority after a life changing diagnosis. The key is moderation and knowing that not everything needs a gluten-free replacement (Twinkies anyone?)

When dealing with any sort of health issue, breaking the cycle of illness and the root cause makes all the difference. This is the same principle with preventing illness and exaccerbated disease in the first place. It all begins with our forks and knives. I know that when I treat my body well, I can be a confident, healthy, and well balanced being, despite having a life long autoimmune disease and food allergies. Real confidence isn't just a mental state, it's also the ecological balance within. Make the choice to invest in your health and confidence today by starting with your plate.

How do you plan to treat your body well today?

The Best Place for Gluten-Free Food

The absolute best place for fresh gluten free or allergen free food is not the grocery store. We're blessed to have three abundant spaces of land to fill with organically grown produce thanks to Yan's amazing mom. Shes's been lending her green thumb all summer long to a plot of land at a family member's place just outside the city. I swear this produce is even more crisp and fresh than the clean air out here. How a processed gluten free snack could ever measure up to this organic feast is beyond me. Going back to the roots of nutrition is really what being gluten free and food allergic should be all about.

Y's mother taught us the ins and outs of planting and harvesting as we caked our gloves with dark fertile mud and yielded vibrant veggies and greens to boot. Everything in this garden is on my good list; no gluten, soy, legumes, and obviously no peanuts. For once I'm surrounded by food that I can eat instead of the other way around. All winter long, we'll still be indulging in this feast as we plan to freeze what we can't eat quickly enough right now.

Fresh summer squash, green bell peppers, the mighty Kale, red potatoes, yellow onions, rainbow carrots, rainbow chard, firey red tomatoes, fresh dill, round heads of cabbage, and spicy chiles are just a fraction of the goods we harvested this weekend and I can't wait to gather more next weekend.

We immediately retured from the country garden and slowly simmered a curried cabbage soup over the stove, which was a warming treat after helping with the family move earlier in the day. All our warms thanks to Jim and Sveta for the extra garden space again this summer.

Y, his cousin and I loved all the green goodness!

With all this harvest, gluten free and more is easy as can be.

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Diets Don't Work, Lifestyles Do.

Different diets and fads are abundant. But the one thing they almost all have in common is that they are no more than a temporary break from bad habits. Going back to eating overly sugary and processed "food" after a health kick is a sure fire way to undo all the health you've pumped into your body during 3 miserable weeks of detox.

Diets will lock you into a perpetual, unhealthy cycle that feeds off of itself until permanent healthy changes are made.

So where do you start when you're starting a healthy lifestyle?

1. Start slow. If your body is used to high quantities of sugar, fat, and highly processed foods, switching to a healthy meal plan of lean meat, vegetables and low glucose fruits will trigger a natural detox. You may feel worse at the start than you felt before. When making a slow and gradual transition, all the toxins leaving your body won't hit your system at once. This way, you won't overload your liver.


2. (Almost) Everything in moderation.A large reason why people relapse after starting a rigorous diet or health kick is because they find the changes too drastic and limited. Being on an extremely restricted and mandatory meal plan myself, I completely understand this mentality. Sometimes you just want out. But with an "everything in moderation" lifestyle, you don't have to miss out all the time. My rule is generally 80% healthy, 20% indulgent. It really keeps me in check and balance. There are certainly things you never want to eat though, such as trans fats.


3. Play with taste. Eating more vegetables more often doesn't mean it has to taste healthy and boring. Learn to use spices and food combinations to your advantage. Not only will adding things like fresh herbs, cayenne pepper, curry powder, turmeric, and parsley add to your arsenal in the kitchen and make your cooking more versatile, these things blast away bland taste with just a pinch. Try making a creamy curried cauliflower soup (shown below) by boiling a chopped head of cauliflower and one diced onion with curry powder, garlic, turmeric, cayenne, black pepper and salt until the vegetables are softened. Add a cup of coconut milk and reduce the heat. Let it simmer for a few minutes, then blend the mixture with a high speed blender. You won't even know you're eating vegetables. I promise. 


4. Avoid Processed Sugar. We are stuck on the dopamine effect. Meaning, our bodies crave sugar and fats when they are consumed frequently. They directly tap into our dopamine release, which is associated with rewards and satisfaction. It can sometimes take a lot to break this "addiction", but it's worth it knowing that many researchers and scientists are now calling excess sugar consumption toxic. Below is a great video with Dr. Sanjay Gupta of CNN on the question of sugar being recognized as a toxin.


5. Reap the Benefits.It's amazing what the power of good food does. Let food be your medicine and erase the root cause of many avoidable illnesses and disease. For instance, want to avoid high cholesterol? Instead of popping a pill after it's already too late, load up on heart healthy foods like monounsaturated fats found in almonds, olive oils, and avocado before it becomes a problem. You'll thrive with abundant energy by eating more raw vegetables, fruits, seeds, nuts, and natural protein rich foods. You'll probably find that you don't actually need to drink even one cup of coffee to stay energized throughout the day. Nutrients are necessary. And you simply can't get them from a processed bag of junk foods.

When you change your eating habits for good, it changes your mindset and your lifestyle with little extra effort. An equilibrium is achieved and balance comes more naturally as a result. The ups and downs of sugar highs and crashes subside, weight management becomes attainable, and you still feel like you're not missing out on any awesome food.

Remember: Diets don't work. Life changes do. You only have so long.

(I am not a medical professional or dietician. This should not be taken as medical advice, so please consult with your physician with any questions regarding diet and health changes).

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Healing from a Reaction

Occasionally, one of my allergens slips through the cracks and finds it's way into my system despite my precautions. Today was one of those days, complete with a lump in the throat and difficult breathing/swallowing. I'm still trying to track down the culprit, but whatever it was, it was certainly of the "Soy" persuasion.

Whenever I have a strong reaction or accidental gluten-ing, I try to clear out my system as fast as possible. I load up on easily digested foods and nutrient heavy smoothies. Today's reaction called for something easy to swallow, so I opted for a powerful "liquid lunch" with a healing veggie smoothie. It tasted like a delicious bloody mary, sans the alcohol of course.

Healing Smoothie Recipe

• 1 cucumber
• 1 roma tomato
• 1 handful of green leafy lettuce
• 1 handful of kale
• 1/2 cup of bell pepper
• 2 cloves of fresh garlic
• Cayenne pepper to taste (I use a lot to cleanse my body)
• 2 cups cold filtered water
• Optional--ice cubes

Mix everything in a high speed blender and enjoy it right after for the most nutrition. You could even add some protein powder to take it a little further.

Trusted Loratadine (Cheaper than Claritin and works just as well when you don't want to take another Benadryl).

What are your tips and tricks for bouncing back after an Allergic Reaction?

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The Biggest Decision...

The biggest decision is the one you will probably make the most often in your life....

What will I eat today?

 

Empower and nourish yourself with the power of choice.

It's one of the most frequent choices in life, but is often overlooked. Our society claims to be evolving and growing more educated. In reality, it's come at the cost of being educated about the most basic of human needs; Sustenance. How have we come so far and so behind at the same time? In my opinion, it's a worldwide epidemic.

Processed food fills 80% of the grocery aisles of America and way more than half of them have nearly 30 ingredients. Most of these are sugar laden, chemical heavy, over-processed mush that is artificially colored and flavored to resemble something that looks like it might be edible. What happened to real, sustainable, healthy food from nature? I dare everyone to educate themselves, start reading labels, and take the processed food challenge. Eliminate all processed food with more than 5 ingredients in the label for at least one month (and the second ingredient should not be sugar. You get the gist..) You'll be surprised by the end of the month how much you'll want to stick to the challenge.

What is intelligence and societal growth when the biggest decision is the worst one?

Empower yourself and make the biggest decision an overall intelligent one.

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12 Ways to be Self Sustaining

Usually the term self sustaining refers to living a greener, more environmentally friendly life that helps you to be able to rely less on modern produce and other items. I believe being self-sustainable goes way further than that. When we apply this self-sustaining mentality to our entire being, a transformation occurs. Think of your mind, body, and spirit as a garden that you would grow to be more self-sustaining. You have to nourish it each day to ensure that it continues to blossom and bear fruit. Often we get caught up in the whirlwind of everyday life, and while the following steps may seem basic, it's amazing how many people forget them with time. It's Back to Basics for a new sustainable you! Body, Mind, Spirit, and Lifestyle.

• Eat less Sugar—Excessive sugar consumption is actually the number one factor leading to premature aging! Limit your processed/refined sugar intake and focus on eating more fresh fruits and fresh squeezed juices instead. Which leads to…

• Make your own Juices and Smoothies—This is a fun one and a great way to experiment with different food combinations. We have two different juicers at home—a citrus juicer, a power juicer (more for vegetables), and we also have a high power blender. Try mixing different fruits and vegetables into juices and smoothies that resemble the V8 fusion juices or veggie juices you might buy in the store. Health starts from the inside out. Read more about making yummy juices here.

• Get enough sleep!—Getting enough shut eye really plays a part in how you think and act during the day. If you’re constantly running low on sleep and energy, it’s easy to fall into habits such as being cranky, thinking negatively, and running your body down. Just because you’ve pumped yourself full of caffeine with your morning Latte doesn’t mean your body and mind aren’t still tired.

• Living with purpose—Find your passion and pour yourself into it. Find what interests you most and work towards making that a large part of your life, maybe even your career. If you love what you do, you'll always be more spirited and inspired.

• Take responsibility—Stop blaming others. As soon as you blame the responsibility for a situation onto someone else, you are admitting helplessness and you give up the control you once had. If you take responsibility, you are more likely to take action to fix the problem or situation. No one should have to do it for you. I like the saying that one of my former workplaces had framed on the wall: “This ain’t your Momma’s house. Clean up after yourself!”

• Practice a positive attitude towards everyone you meet—Everyone has a story. You never know where they've been or what got them to where they are now. Be compassionate and treat every person as just that--a person. Don't treat passing cars as just cars--cars are people so drive with caution and conservatively.

• Brush it off—There are always negative forces in the world that will threaten to dim your spirit. Brush off negative thoughts and comments and don’t let the insecurities of others get to you. Insecure people will always try to spread the blame around for their own issues

• Stressing is a no gain—So someone screwed up the order at work again and you spend the next hour having to redo, even though it’s not your job. Things like this are small in the scheme of things. Don’t allow yourself to slip into the habit of letting the small stuff ruin the rest of your day. I often see clients and workers in my line of work stressing to the max when the slightest things go amiss. One situation that happened recently was a man rising to anger and frustration over a crowded breakfast area in a hotel. The man yelled at me in front of everyone, and instead of asking me if there was additional seating (which there was in the next room over), he decided to yell: “You don’t have any additional seating! Where am I supposed to sit now?” I answered in a friendly manner that there was a whole different breakfast room in the next room over. He then seemed sorry for yelling as he led his children to the next room. Be a good example for yourself and others. Children mimic their role models.

• Challenge yourself to see potential mishaps in a new light--That hot-tub at the hotel you booked is down for maintenance? Now you have more time to go explore the new city you’re visiting! Which I guarantee is going to be more exciting than some hot water and bubbles.

• Reinvent your mind—I try to do brain exercises a few times a week. I know it might sound funny at first, but you work out your body, so why not work out your mind to keep it in good shape? Exercising your brain helps ward off mental decay such as dementia. I use a free podcast called "Brain Ready" through Itunes. Check it out here.

• Savor the peaceful moments and carry them with you wherever you go--Draw upon them during hectic days and situations to help keep calm and in control. Meditation really helps with keeping this balance. I often try to visualize a safe beautiful scene in my mind while meditating and then picture the image in my mind later on when I feel I need a moment to revitalize. I started meditating with Chill Meditation podcasts here.

• Stop worrying what other people will think—Who says you can’t take some you time and go see a movie on your own? What other people think about who you are is none of your business. You know who you are the best, and it’s great to get to know that person even more. I think Dr. Seuss put it best when he wrote something along the lines of: “Be yourself no matter what the kind. Those who mind don’t matter, and those who matter don’t mind.” That’s not an excuse to be a cruel or negative person though ;)

Going back to simple lessons and basics makes for a more sustainable you. Keep it simple sweetheart!

What is your key for applying the self-sustaining mentality to not only your garden, but your life?

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What's the Skinny?

 

You are uniquely beautiful, no matter what anyone else thinks or says. Don't let thoughtless remarks ruin your positive body image.

"Jeez, could you get any skinnier?" --Client at work.

"Well, I have some life threatening food allergies so it's hard to gain weight easily but I'm trying.." --Me.

"Good, 'cause you really need to." --Client.

"Uh, thanks?" --Me.

This isn't the first conversation I've had like this, and I have to admit, it's getting old quick.

About 6 months ago, I was over ten pounds lighter than I am now due to a then undiagnosed severe soy allergy. I've worked quite hard on putting the pounds back on to get to a healthy, stable weight of about 109. It's been difficult, but I'm feeling 110% better and am able to carry on a pretty normal life considering the health issues.

What I will never quite understand is the obsession others carry with commenting on the weight and figure of a person deemed "too skinny" in popular opinion, while it's considered cruel to comment on the weight of an overweight or obese individual. What most people fail to realize is that both extremes hold health risks and the individual who is either "skinny" or "fat" could be busting their tuckus to gain a few extra pounds or to lose them. It's best not to comment at all, especially to a complete stranger when you are unaware of their story.

I usually try to look at things positively, but when a blatant and rude comment is thrown my way that affects body image, I stand up for what I feel and believe is the right thing to do. Think twice the next time you tell someone to "go eat a sandwich". They might be extremely sensitive, be trying to maintain a positive body image, have life threatening allergies, or even be a cancer patient. If this situation sounds familiar, stay strong and remember you are beautiful!

What do you think? Have you ever had a stranger comment on your weight in a negative light?

 

Each flower is unique, but beautiful in their own way.

Series: Going Gluten-free Part 2-- Basics of Diagnosis

 

Find beauty in the little things. Diagnosis can be a bit stressful, so remember to find time to relax , breathe. and heal.

The post is the 2nd in my Going Gluten-free Series. See post 1 on Symptoms before reading this post for important prior information regarding recognition of Celiac/Gluten Intolerance symptoms.

Once you've determined if you should see a health practitioner regarding Celiac Disease or gluten intolerance, the next step is getting a clear diagnosis. This is easier said than done, but the medical community is slowly getting better about it. I had gone through 3 different doctors who were happy to just treat "symptoms" rather than search for the root cause of my health issues. One doctor insisted I had IBS, while two other ones just blamed "overworking myself during college" and anxiety/depression. None of these stood on their own, as I found out they all stemmed from my inability to process gluten.

The most important thing to remember when contemplating Celiac blood or biopsy testing is to continue eating gluten until after the testing is complete. If you remove gluten from the diet before testing, your result could be a false negative. It's been noted that removing gluten from the diet doesn't seem to affect the outcome of celiac gene testing, which helps to determine if you or your children are at risk of developing Celiac at any age. A person can carry Celiac genes, but there is a chance that they may never trigger the gene active. Read more about Celiac genes and testing here.

The following are different methods of testing for Celiac Disease, or Gluten Intolerance.

I personally underwent an elimination diet after discussing with my doctor the best course of action. After only one week, I was feeling like myself again and my symptoms did a complete turn around. They had all but disappeared after the 2 week mark, and I was able to fly across the country by myself.  Two weeks prior, I had been wondering if I'd ever be able to function normally in society ever again. Nutrition really is something.

Please note I am not a medical professional and this is not medical advice. Consult with your doctor or health practitioner to determine what is best for you. Better yet, listen to your body while talking with professionals.

Now that the hard part of finding a diagnosis is through, the best thing to remember is that healing takes time. You may feel better right away, but it can take as much as a year for others with extreme cases or those who have been misdiagnosed for many years. Nourish your body, detox the stress from your mind, and know that all is uphill from here.

Resources:

Celiac Disease Genetics

Ten Facts about Celiac Disease Genetic Testing

Interpretation of Celiac Disease Blood Test Results

Celiac Disease (from NDDIC).

 

Angry gluten makes your tummy angry. There's nothing to miss here.

What's your story? Have you undergone any of the classic Celiac or Gluten Intolerance testing?

Spice it Up

It's no secret that restricted diets can get a little repetitive. Switching things up with big, bold flavors can really make a big difference in the food that you can eat. Here are my favorite spices for awesome flavors and health benefits.

1. Rosemary -- It has such an earthy flavor that I love. Try sprinkling it on salmon with a squeeze of lemon before cooking it. It's a good source of Vitamin E, boosts the immune system, improves circulation, has anti-inflammatory, anti-fungal, and anti-oxidant properties. Read more about the health benefits of rosemary here.


2. Fresh Dill -- I add dill to everything these days, including salads, fish, buckwheat, and quinoa. My boyfriend, being from Belarus, loves adding dill to baked potatoes, mashed potatoes...well pretty much everything potato. Read about dill's health benefits here.


3. Fresh Parsley -- Parsley is one of the best things you can eat. Not only is it delicious to add to homemade pasta sauce and tons of other dishes, it's super high in Vitamin C, Vitamin K and anti-oxidants.


4. Cinnamon -- One of my favorites! I add it to my pancakes, butternut squash soup, and make cinnamon tea. It can help lower bad cholesterol, has anti-fungal and anti-inflammatory properties, can help improve memory, and can also help to regulate blood glucose levels.


5. Sage and Thyme -- I use both on veggies, meat, fish, and pasta..okay I use it to give more flavor to pretty much anything. They also have great anti-bacterial and anti-fungal properties.


6. Fresh Mint -- I drink fresh mint tea every few days, but I especially find it best after I've had an accidental allergic reaction or gluten issue. It is amazing for helping settle and upset stomach.


7. Cayenne Pepper -- Very good anti-inflammatory properties, good for detoxing the body, and even fights cancer. Read more about it's amazing health benefits here.


8. Crushed Red Pepper -- Good source of Vitamins A, B, and C among other things. I love spicy, flavorful food, and crushed red pepper always helps to add a nice kick to my dishes.

What are your favorite herbs and spices, or ways to jazz up your food?

Series: Going Gluten-free Part 1: Symptoms

[caption id="attachment_545" align="aligncenter" width="200"] The first step in diagnosis is listening to your body.[/caption]

About three years ago, I was in rough shape. I had an avalanche of symptoms, but no doctor was able to pinpoint the source of my suffering for quite some time. After getting down to about 94 pounds, my diagnosis finally came after I did an elimination diet and brought the findings to my doctor (who was little to no help after giving my official diagnosis). Having gone through this journey of healing, I can tell you firsthand how important getting a diagnosis is. If it feels like World War 3 just broke out in your stomach and you're dealing with slews of other seemingly unexplainable symptoms, you might be Gluten Intolerant or have Celiac Disease.

Gluten is the protein found in wheat, barley, rye, and usually oats due to cross contamination in the farming fields. When someone who has Celiac Disease ingests even the smallest amount of gluten, mayhem occurs and the body responds by attacking itself with an auto-immune response. Gluten wipes out the villi in the small intestine creating lots of problems for adequate digestion, absorption, and balance of flora in the gut. Gluten has even been shown to affect the skin, brain, cardiovascular system, and nervous system. Below are the most common symptoms I have seen regarding gluten intolerance and CD.

I’m sad to say that I’ve correctly told  6 acquaintances I was sure they had Celiac Disease or Gluten Intolerance before a medical professional did. Though it is getting better, the average amount of time it takes for a correct diagnosis is about 10 years. Mine was 20 years. If you think you have Celiac Disease or Gluten Intolerance, don’t be discouraged if a doctor is unwilling to test you for it. Keep looking until you find a doctor with knowledge on the subject and start keeping a food diary. As much as I don’t like the idea of self diagnosis having had to do it twice for myself (life threatening soy allergy and celiac disease/gluten intolerance) sometimes it is a necessary measure as the medical community is falling short in these areas. For a list of diseases and conditions associated with Celiac Disease and Gluten Intolerance, click here. A;so see my Resources page for more links and information.

When dealing with symptoms, attitude is key. Remember that the pain is temporary and you will get better. There are tons of great gluten-free foods out there for the picking and eating. The hardest part is behind you. I'll be shouting out my favorite gluten-free products in the next post along with how to get through the diagnosis.

What do you think? Have you experienced any of the above symptoms? Do you have a diagnosis story? Share it below! I'd love to hear from you. Also feel free to send me an email at sprinklesandallergies@gmail.com

(I am not a medical professional and this is not medical advice. Please consult with your health care professional to determine what is the best course of action for you. And of course, listen to your body!)

The Importance of Diagnosis: Going Gluten-free

[caption id="attachment_539" align="aligncenter" width="421"] The road to health: Gluten-free (Photo credit Dreamstime.com Free)[/caption]

Recently, I've been asked by a few readers to do a series of posts outlining a gluten free guide/survival crash course for beginners. In the next few posts, I'll be covering the following. If you're wondering about going gluten-free, the main thing to remember is:

It is not hard!---No matter what anyone else says! Going Gluten-free is a breeze.

The next posts will be broken down into 3 main posts including:

1. Symptoms: This is crucial, as they will lead to a correct (and much needed) diagnosis of Celiac Disease or Gluten intolerance.


2. Diagnosis: How to talk with your health care professional regarding classic Celiac Testing, and also testing for gluten intolerance--something many patients are left to do on their own with no real guidance. Here's where the research I had to do myself came in super useful. Food diaries and elimination diets are really very helpful.


3. Treatment: Implementing, and sticking to a Gluten-free Diet is key. Focus on what you can eat instead of what you can't. Going Gluten-free is surprisingly easy, and most people I've diagnosed even before the doctor's did said they were astounded at the huge selection of GF products available these days. They're right! It's such a positive thing!


4. Vital Importance: I'll be outlining how undiagnosed Celiac or Gluten Intolerance can lead to terrible diseases, mental disorders ranging from ADHD to schizophrenia, and even Multiple Sclerosis. I went 20 years without a diagnosis and am lucky I didn't have much irreversible damage, save my nervous system.


5. Healing: Having a diagnosis of Celiac Disease or Gluten Intolerance IS life changing in more ways than just a diet. It changes the way you approach life as a whole. Focusing on filling your body with good nutrition, calming practices (meditation or yoga), and doing things you enjoy all help one to find balance again after wondering if the world is upside-down or not. Remember, you are always stronger than you think. You will thank yourself later for the changes you make today.

Stay tuned! Post one of three will be posted tomorrow. If you'd like some information about going gluten free sooner, please feel free to email me at sprinklesandallergies@gmail.com  I've been gluten free for three years now and have had no choice but to become a complete expert on the subject. Thanks again for asking for the post topic. Supporting each other makes the whole thing that much easier.

[caption id="attachment_540" align="aligncenter" width="300"] Being gluten-free does not rule my life. I am a stronger person because of it. I still dream big. Nothing holds me down, especially not a little gluten ;)[/caption]

Food Allergies in the Air

[caption id="attachment_536" align="aligncenter" width="468"] Are you breathing in your food allergy? (Photo credit: Dreamstime.com Free)[/caption]

For the second time at my new job, I've been thrown into a full blown soy allergy reaction by breathing in hot cocoa powder which contains soy. The hot chocolate and coffee station is located directly next my desk in a busy hotel lobby and there's not much hope of moving the entire large station. I didn't expect when I took the job that I would be in such close and dangerous proximity to my life threatening allergy, and am wondering if anyone else has experienced a similar situation.

Each time, I've been able to control the reaction with medication but am feeling a bit vulnerable to say the least. I would advise those suffering from severe food allergies to review their spaces at work, play, and home to be sure they are not accidentally breathing in their food allergies by airborne particles.

What do you think? Have you ever reacted to your food allergy via airborne particles?

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