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When it comes to nutrition, health, and weight there seems to be a new 'buzz" word every 5 to 10 years. Food companies and the media will tout this buzz" word as the "magic ingredient" to avoid if weight loss is your goal. In the early 1990's we were told to slash the fat. People everywhere were joining the FAT FREE crazy, eating fat free cheese, candy, cakes, ice cream, salad dressing and butter tying their hopes to lose weight. Then around the turn of the century, a new weight loss craze appeared..."Cut the Carbs". Consumers were told to liberally eat bacon, mayo, butter, heavy whipping cream, and full fat dressing, for the "fat" was not the problem, but it was now the carbohydrates. The current craze we are now told is it is not the "FAT" or the "CARBS", that continue to pack on the pounds, but it's the "GLUTEN". Once again marketers and food manufactures have joined the bank wagon to promote and market gluten free food to consumers as the "magical ingredient" to slash weight? The important thing is to get educated on what food you are putting in your body, gluten free or not.

Gluten Free Diet: 101

What is a gluten free diet?

A gluten free diet is a diet free of gluten. Gluten is a protein found in wheat, barley, rye, malts, oats, kamut, and spelt. It is also a food additive and commonly used as “dextrin”.

Who needs to follow a gluten free diet?
Gluten free diets were designed for people who have Celiac disease, also known as gluten intolerance. Celiac disease is a genetic disorder that affects 1 in 133 Americans. Symptoms of Celiac disease can include: diarrhea, weight loss, weakness, bone pain, malnutrition, and abdominal bloating. If you have been diagnosed with Celiac disease, it is very important to follow a strict gluten free diet.

There are some people who do not have Celiac disease but instead have a sensitivity to wheat. Having a sensitivity to wheat is usually not as acute or severe as having Celiac disease and can be harder to diagnose because the symptoms may not appear for a few hours or even days after the wheat product was consumed. Avoiding wheat products is the primary approach to dealing with wheat sensitivities. Unlike Celiac disease or a food allergy, if someone has a wheat intolerance they may be able to build up a tolerance for a small amount of wheat over time.

Gluten Free, Weight Loss, and Your Health:
Today it is “trendy” to follow a gluten free nutrition plan and we as consumers are marketed a wide variety of “gluten free” foods. There definitely can be some benefits of eating less gluten. First of all, when you go gluten free one does eliminate many packaged and processed foods. Also, by eliminating these packaged foods one is more likely to consume more fresh foods such as fruits, vegetables, raw nuts and seeds, as well as lean sources of protein. This is one principle that most nutrition and health professionals can agree on!

However, just because a food product is labeled and marketed as gluten free does not mean it is HEALTHIER than the gluten alternative. Many gluten free products are actually very calorie dense and when it comes to weight loss one still needs to watch overall calorie intake. Also, many gluten free products are made with rice or corn flour, and are not fortified or enriched and contain smaller amounts of folate, iron, and fiber than foods that are traditionally made with whole wheat flour.

The bottom line is that if you do suspect you may have Celiac disease, an allergy to wheat, or have a wheat sensitivity, then talk with your doctor and nutritionist to make the correct diagnosis. With any type of medical condition it is important to follow the correct diet protocols for proper treatment and recovery. If you are following a gluten free diet because you have heard it can help you lose those stubborn pounds, make sure to consult with your registered dietitian. A registered dietitian can help you create a custom meal plan that takes into account your food preferences, medical history, and goals.

Helping you live your life better, daily!

Kale Salad with Berries, Quinoa and Lemongrass Coconut Dressing

Recipe by
Driscoll's Berries

Prep Time: 10 minutes, Cook Time: 10 minutes, Servings: 4

In this colorful salad, lemongrass adds an aromatic lemon flavor to coconut dressing which combines beautifully with fresh blackberries, raspberries and hearty kale. Fresh mint leaves are a surprising addition to the mix of flavors and textures.


  • 1 cup mint, finely chopped
  • 1 1/4 cups cooked quinoa
  • 1 package (6 ounces or 1 1/3 cups) Driscoll's Blackberries
  • 1 package (6 ounces or 1 1/3 cups) Driscoll's Raspberries
  • 1 bunch Lacinato kale
  • 3/4 cup coconut milk
  • 1/2 stalk lemongrass
  • 2 teaspoons apple cider vinegar
  • 1 tablespoon agave nectar
  • Salt to taste
  1. Bruise the lemongrass stalk with the spine of a chef knife.
  2. Simmer lemongrass and coconut milk together for 10 min. Let stand to cool. Remove and discard lemongrass stalk.
  3. Whisk apple cider vinegar and agave nectar into coconut milk mixture. Season with salt to taste.
  1. Roll the kale leaves into a cigar and slice into fine ¼ inch shreds. Gently toss kale, loosely packed mint, quinoa, blackberries and raspberries together, and then add just enough dressing to coat the salad. Serve immediately.

Serves 4
Nutrition facts per serving: Calories 148, Total Fat: 3 gm, Saturated Fat: 1 gm, Cholesterol: 0 mg, Sodium: 161.77 mg, Total Carbohydrates: 28 gm, Dietary Fiber: 7 gm, Protein: 5 gm


Let food by thy medicine, and let thy medicine
be thy food.

- Hippocrates

I am excited to announce my eBook, Restore your Mind, Body, and Spirit in 8 Simple Steps. This eBook is a collaboration with awesome green lifestyle writer Jennie Lyon, and we are excited to bring you this incredible guide! Sign up now and have it sent to your INBOX as soon as it is available!

Alternative Easter Basket Fillings:

This year you may want to ask the Easter Bunny to try a new approach when filling the family’s Easter Basket. This year maybe the Easter Bunny could find a few “special” candy indulgences and then fill the basket with other fun pleasures.

Here is a list of Alternate Easter Basket Fillings:

  • Books and puzzles
  • Crayons and coloring material
  • Seeds to plant a vegetable garden (carrot and lettuce are really easy to grow!)
  • Makeup, body wash or bubble bath
  • Hard boiled colored eggs
  • Trail mix
  • Exotic fruit like star fruit or mangos – something different the family has not tried before
  • Children's cookbook
  • Play dough, chalk, jump rope
  • Bubbles


I am looking for women who are interested in participating  in my 10 week live Fit, Lean & Strong Total Body Transformation Program at virtually NO COST to you. If you or any of your friends are wanting to Get Fit, Get Lean & Change your Mindset
Contact Me to get the full details!

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