EAT

Is a Boot-Camp Mentality the Answer to Good Health?

July 26, 2013 By Karen Leave a Comment

In a word, the answer to that question is NO!

But it’s always the first thing my clients want to know.

As a gluten-free Health Coach, I could certainly make it my job to crack the whip.

In reality, though, I prefer a gentler approach.

Besides, when you try to force things, chances are they will back-fire.

Don’t believe me?

Go ahead and try it!

Choose something – anything – and see how successful you are when your efforts feel forced and contrived, or worse yet, you constantly feel deprived.

Such a feat is rarely sustainable.

(That’s why diets so often fail).

Of course, here at Design a Healthy Life, the emphasis isn’t on weight loss.

Rather, it’s about learning to live with Celiac Disease and Food Sensitivities – so you can get past overwhelm and start making make smart, informed decisions about your diet and your health.

With that said, here are some of the most common myths about this so-called “Boot Camp Mentality.”

Do Everything MY Way – Or Else

Maybe you just want to learn how to eat gluten-free and that’s it.

That’s perfectly OK!

The goal of a coach, is to meet you where you’re at.

For The Love of Pizza

July 19, 2013 By Karen Leave a Comment

Note: This article is one more in a series of the many awesome things you can make with Garbanzo Flour!)

When my son was growing up, Fridays were always Pizza Night.

It’s a tradition that has remained to this day – although I have to admit, I often forgo a gluten-free pizza in lieu of a healthier option.

(Besides, gluten-free pizza isn’t always that easy to come by on a moment’s notice, unless you have a supply of gluten-free pizza crusts in your freezer at all times).

Just saying.

Which is why, on a recent Friday, I was suddenly inspired to cook up a storm.

My plan was to make several things, including vegetarian Beet Burgers from an enticing recipe I’d recently come across, and a homemade Broccoli Soup.

While I was at it, I also planned to roast some Sweet Potatoes to have on hand for a snack or side dish.

Mid-afternoon, I met a friend for coffee, for what I expected to be a one hour visit – tops.

But we hadn’t seen each other in awhile, and before we knew it one hour had turned into three!

By the time I got home, I was feeling a bit less inspired.

Have you ever had days like that?

[Read more…]

Filed Under: EAT, RECIPES Tagged With: dinner, farinata, garbanzo beans, garbanzo flour, gluten-free, pizza, socca

The Dopamine Effect

July 5, 2013 By Karen Leave a Comment

Have you heard of Dopamine?

Naturally present in the human body, it’s often referred to as the “feel good” chemical – acting as both a neurotransmitter and a hormone.

It’s a good one to know about!

In fact, any time you feel a burst of excitement, pleasure, alertness or general euphoria – that’s dopamine at work!

Life would be pretty sad without it, don’t you think?

Well, here’s another fact about dopamine – it’s also activated by Sugar.

(Perhaps this is what’s really going on when we talk about a “sugar high”).

As it turns out, there’s a link between dopamine and highly processed foods – things like chips and other snack foods, fast food (think French fries), and all those frozen meals in the freezer section of your local market.

That’s because dopamine also plays a major role in addiction!

(Gluten-free or not, it makes no difference).

So, when food manufacturers inject our food with oodles of fat, sugar and salt – guess what happens?

Happy 4th Of July!

June 28, 2013 By Karen Leave a Comment

Many of us are taking time away from our busy schedules this week, to celebrate the 4^th. of July.

Whether barbecues or fireworks are your thing – the festivities usually mean that summer is now in full swing!

So, real quick, I wanted to share a few easy tips for your holiday celebration – so you can enjoy your summertime barbecues without feeling left out.

(That’s the worst place to be).

First, if you’re wondering where to find gluten-free hamburger and hotdog buns, check out these suggestions:

*Of course, I can’t offer guarantees, but if you order today, chances are good you’ll have these in time for the 4^th! (Check with the bakery to find out for sure).

Or – grab a bag of gluten-free hotdog or hamburger buns at your local grocer.

Second, if you find yourself sharing a summertime grill with gluten-loving family members or friends, be sure to save a safe spot on the grill for yourself – so your food won’t be contaminated from things like pesky bread crumbs.

Third, for an easy summertime dessert that takes it’s inspiration from the 4^th of July colors [Read more…]

Filed Under: EAT Tagged With: 4th of July, barbecues, fireworks, gluten-free, hamburgers, hotdogs, Little Aussie Bakery, Rudi's, summertime, Udi's

Does Your Kitchen Need A Makeover?

June 21, 2013 By Karen Leave a Comment

Does this sound like you?

You’ve recently eliminated all gluten from your diet, and you’re feeling so much better.

You want that great feeling to last – well, forever.

A clean, healthy diet is certainly the easiest and quickest way to support your health.

So, kudos to you for coming this far!

What you may not realize is that there are other ways your kitchen could be undermining your best efforts.

Yes, this goes beyond food and what you might be eating on a daily basis.

Here’s another way of looking at it.

There are actually three different ways that foreign substances enter our bodies:

We ingest them
We breathe them
We accumulate them on our skin

So, why should you be concerned?

Well, if you’re dealing with any health issues whatsoever – in addition to your food sensitivities – then this is definitely something you want to consider.

For example:

Weight Gain
Behavioral problems in children
Anxiety or Depression

Truth be told, there are numerous household and environmental chemicals that we’re exposed to every day.

(If you’ve already downloaded your copy of the HEALTHY AGING TOOLKIT, you’re already a step ahead – good for you!)

How to Customize Your Diet in 3 Easy Steps

June 14, 2013 By Karen Leave a Comment

First of all, here’s the good news:

Even before you became gluten-free or learned you had food allergies, you were already customizing your diet.

You did this every time you decided there was a food you didn’t like!

Don’t care for fish?

Spinach?

No problem.

(When I was growing up the culprit was oranges).

Most of the time, you can easily choose not to eat what you don’t like.

(Unless your parents are telling you otherwise)

We’ve all done this, right?

The challenge, then, is when you are given a specific medical diagnosis – be it Celiac Disease, or a food allergy that requires a special diet.

In other words, your choices have now been taken away – or, at least, that’s how your brain perceive it.

What seems like a logical solution becomes, instead – a threat!

(Our brains don’t like to feel threatened, either).

“What do you mean I can no longer order my favorite pizza?”

“What do you mean I can no longer eat eggs for breakfast?”

Are you kidding me?!

You become defensive, angry.

After all, there’s a big difference between deciding for yourself what you like or don’t like – versus being told what to eat.

How To Make Your Own Vanilla Extract

June 7, 2013 By Karen Leave a Comment

Okay, you might be wondering why you’d even want to do that.

After all, can’t you go to any grocery store and snatch a bottle of vanilla extract off the shelf?

Already prepared and manufactured?

And isn’t it gluten-free?

And yes, the answer to each of those questions is likely “Yes”.

(Although you might want to call the manufacturer to see whether it’s indeed gluten-free).

So, the real issue here is Corn.

If you are sensitive to corn, or avoid it for any reason, please note that most extracts are made from alcohol.

And those alcohols are typically corn based.

When I stopped eating corn products several years ago, I was stumped by several things.

Including the fact there’s cornstarch in powdered sugar!

(I went through an entire holiday season with powdered sugar in almost every holiday treat I baked, and was totally clueless).

How to Travel Gluten-Free

May 31, 2013 By Karen 1 Comment

18th Cent French Travel Kit

Back in the day, a gentleman or lady of means typically travelled with something like this.

Perfectly appointed with a travel size knife, fork and spoon and a pair of scissors – for what, I’m not exactly sure.

Fast forward to modern day travel.

Yes, travel in this day and age is a bit more challenging as we navigate airports and busy schedules.

Add a gluten-free diet and lifestyle to the mix, and your travel woes will likely be compounded by the constant worry of “what to eat?”

As we move into the summer travel season, I thought I’d take a moment to review some of my go-to tricks that I rely on whenever I travel.

Making sure, of course, that there’s always something on hand to eat!

(Most of the time, anyway).

For anyone with additional allergies – for example, dairy and eggs, along with gluten – travel becomes even more of a challenge.

Are You Getting The Nutrients You Need?

May 15, 2013 By Karen Leave a Comment

Did you know that up to 50% of people with Celiac disease have multiple nutritional deficiencies?

This holds true as much as ten years post diagnosis!

And this doesn’t even include those who are merely gluten-sensitive (as opposed to Celiac) or allergic to other foods, such as dairy, nuts or eggs.

Yet, I know from personal experience, that it is, in fact – true.

One thing about being gluten-free, or following any kind of special, medically prescribed diet, is that you may not be getting the nutrients you need.

So, you definitely want to make sure you are!

How do you know where you stand, nutrition-wise?

Take time to review each of the following, and you will have a better idea of your present habits, and what likely needs a bit of work.

Eat a High Quality Diet

Hands down, good health begins with a whole foods diet.

That means plenty of vegetables, fruit, and nuts and seeds, plus whole grains and legumes.

For protein, you want to rely on free-range poultry, grass-fed meat and wild caught fish.

In other words, the purer your diet, the better off you will be.

Breaking the Fast

April 26, 2013 By Karen Leave a Comment

Not sure where to begin?

Why not start at the beginning?

The foundation of your day – and your gluten-free lifestyle – is Breakfast.

The very fact that it’s your first meal of the day, is exactly why it’s so important!

Maybe you’ve always eaten breakfast, or maybe this concept is new to you.

Perhaps you’re one of those people who never eats first thing in the morning, or before noon.

I recently heard a nutritionist talk about the value of starting one’s day off right, simply by eating a regular meal.

That’s because adequate fuel is what gets you through the day.

She subsequently addressed the common dilemma of “but I don’t eat breakfast” by suggesting that you start small.

If that sounds like you, it might be a matter of changing your mindset.

Mindsets are powerful.

This is why, for most of us eating a Western diet (consisting of cereal, or eggs and bacon with a side of toast) might question what choices we have when eating gluten-free.

The answer is there’s still plenty to choose from – beginning with a great selection of gluten-free cereals.