gluten free

Your Healthy Eating Guide for This Holiday Season

The holidays are a time for celebrating and enjoying family, friends, and delicious food. But all that indulgence can add up quickly if we’re not careful—especially when it comes to our waistline! This doesn’t mean you have to miss out on the fun of holiday feasting. With these tips for healthy eating this holiday season, you can enjoy your favorite dishes without sacrificing nutrition or your health.

Healthy Feasting Basics

One of the best ways to make sure you keep your diet in check is by focusing on balanced meals. Aim to fill up half of your plate with vegetables, a quarter with lean protein sources like fish or chicken and the other quarter with starchier items like whole grains or sweet potatoes. Cutting down on processed foods and added sugars is also important. When it comes to drinks, try to limit your intake of sugary sodas and opt for water or herbal tea instead.

Smart Substitutions

It can be tough knowing which ingredients should stay and which should go when making traditional recipes healthier. Using substitutes like Greek yogurt in place of sour cream, low-fat cheese instead of regular cheese, and whole wheat flour rather than all-purpose flour are great ways to cut back on fat and calories without sacrificing taste. You can also experiment with healthy oils like olive oil, avocado oil, coconut oil, or nut butter for baking instead of butter or margarine.

How To Be Gluten Free and Still Enjoy Holiday Meals

Those with gluten sensitivities can still make their favorite holiday dishes without compromising on taste. Instead of traditional wheat flour, use gluten-free options such as almond or coconut flour. You can also substitute quinoa, buckwheat, or amaranth for other grains like oats or barley. If you’re baking your own treats, make sure to check the ingredients list to ensure they don’t contain any hidden sources of gluten.

Drinking Basics

Alcoholic beverages are a staple at many holiday gatherings—but it’s easy to overindulge if you’re not careful! Choose drinks with fewer calories and sugar whenever possible, such as wine spritzers, vodka soda or light beer. Make sure to drink plenty of water in between each alcoholic beverage and don’t forget to pace yourself—sipping on your drinks slowly will help you avoid drinking too much.

Avoid These Foods

In addition to limiting processed foods, it’s important to stay away from unhealthy fats like trans fats and saturated fats found in fried foods and baked goods. Refined carbohydrates should also be avoided since they can spike blood sugar levels and lead to weight gain. Additionally, limit the amount of salt that is added when cooking dishes—too much sodium can cause fluid retention leading to bloating.

Be Sure to Include These Items to Your Holiday Meals

Include plenty of colorful fruits and vegetables, such as peppers, carrots, kale, apples and oranges. Add lean sources of protein like fish, eggs and poultry. Whole grains like quinoa or brown rice can also make a great addition to your holiday menu. And don’t forget about healthy fats—avocado, nuts and seeds are all good choices when you’re preparing your meals.

The holidays are the perfect time for gathering with family and friends for some delicious feasting. But it doesn’t have to be an unhealthy affair! By following these tips for healthy eating this holiday season, you can enjoy all your favorite dishes without sacrificing nutrition or your health. With just a few simple swaps, you can make any meal healthier and more enjoyable. Happy feasting!

7 days to a healthier, more vibrant YOU!

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

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Your Healthy Eating Guide for This Holiday Season Read More »

Gluten Free Can Be Easy!

Gluten is a type of protein found in wheat, rye and barley. For some people, consuming gluten can cause health problems. If you have celiac disease, for example, eating gluten triggers an immune response in your small intestine that leads to damage. For others, going gluten-free may help with digestive issues, fatigue or other symptoms.

There are many delicious and healthy foods to choose from when following a gluten-free diet. With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

Here are some tips on how to incorporate a gluten free diet:

Why Go Gluten Free?

If you have celiac disease or non-celiac gluten sensitivity, you need to avoid gluten to stay healthy. For some people, avoiding gluten can also help with digestive issues, fatigue or other symptoms.

What Does Gluten Free Do to Your Body?

For people with celiac disease, consuming gluten triggers an immune response in your small intestine that leads to damage. For others, going gluten-free may help with digestive issues, fatigue or other symptoms.

Best Gluten Free Foods to Incorporate into Your Diet

There are many delicious and healthy foods to choose from when following a gluten-free diet. With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

    • Sweet Potatoes: Sweet potatoes are a nutrient-rich food that are naturally gluten-free. They’re a good source of fiber, vitamins A and C, and potassium.
    • Fruits and Vegetables: Fresh fruits and vegetables are always a good choice for a healthy, gluten-free diet. There are many fruits and vegetables that are naturally gluten-free, such as apples, bananas, oranges, carrots, and potatoes.
    • Beans and Legumes: Beans and legumes are a good source of protein and fiber. They’re also naturally gluten-free. Some examples include black beans, kidney beans, lentils, and chickpeas.
    • Nuts and Seeds: Nuts and seeds are a healthy, gluten-free option. They’re a good source of healthy fats, fiber, and vitamins and minerals. Some examples include almonds, cashews, pumpkin seeds, and sunflower seeds.
    • Gluten-Free Flours: There are many types of gluten-free flours that can be used in place of wheat flour. Examples include almond flour, coconut flour, and rice flour.
    • Meats: Most meats, including beef, chicken, pork, and fish, are naturally gluten-free.

Why Can’t People with Celiac’s Disease Eat Gluten?

Celiac disease is an autoimmune disorder that affects the digestive system. When people with celiac disease eat gluten, their body mounts an immune response that attacks the small intestine. This can lead to damage of the lining of the small intestine and problems with absorption of nutrients from food.

General tips

Here are some general tips for following a gluten-free diet:

• Read Labels Carefully: Gluten can be found in many processed foods, so it’s important to read labels carefully. Look for products that are labeled “gluten-free,” “certified gluten-free” or “made with no gluten-containing ingredients.”

• Avoid Cross-Contamination: When preparing food at home, be careful to avoid cross-contamination. Use separate cutting boards and knives for gluten-containing and gluten-free foods and wash your hands thoroughly after handling gluten-containing foods.

• Be Aware of Hidden Sources of Gluten: Gluten can be found in many unexpected places, such as in medications, lipstick and playdough. When in doubt, check with the manufacturer to see if a product contains gluten.

Following a gluten free diet can be healthy and delicious! With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

Download My Gluten-Free Meal Plan

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

Gluten Free Can Be Easy! Read More »

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