glutenfreedom

Hi,
 
Whether you are gluten-free, wheat sensitive or just like a good fry, we want to share this simple recipe for making homemade baked fries. They are a delicious alternative to fast food fries, a good recipe for a fun family night and so much healthier than buying them already made.

Benefits of Eating Potatoes
We searched to find out why potatoes are good for you. If you enjoy potatoes, you'll be glad to know that they are a good source of Vitamin C, as well as B6, copper, potassium, manganese and dietary fiber. We also learned that they contain a good variety of phytonutrients that have antioxidant activity!

We invite you to have a "fries" night and enjoy a good serving of baked potato fries!

Ingredients:
Several ORGANIC russet potato (organic is important to avoid genetically modified potatoes)
Oil (we used grapeseed oil)
gluten-free seasoning (we recommend either sea salt or Colorado Spice's Organic Canadian Steak Rub)

1. Clean your potatoes (we recommend rinsing them in Sunrider's Fruit & Veggie Rinse which cleans dirt, waxy coatings, oily substances, and other undesirable residues from your fruits and vegetables. You can purchase by calling us @ 512-891-7667 or emailng us at info@completeself.com. The trial size bottle will last a long time and costs $8.10 - we recommend you buy a few since shipping is about $10) We adore this product - it has so many uses and helps to keep your foods clean!

2. Cut your potatoes into fry-like shapes (you can also cut them in medallions to enjoy round-shaped fries, whichever you prefer)

3. Put cut potatoes in a large bowl of ice water - let soak for about 20 minutes

4. (Pre-heat oven to 425) - remove cut potatoes and dry off with clean kitchen cooking cloth or paper towels

5. Place cut potatoes in a bowl, add several Tablespoons of your oil, use large spoon to coat all of the soon-to-be fries

6. Lay fries out on baking pan so none are touching, sprinkle a very light amount of your seasoning on top OR wait to season when they are done cooking - it's a matter of choice

7. Cook in oven for APPROXIMATELY 20-25 minutes (keep a watch on them to see what you prefer - everyone likes their fries cooked differently). If you would like the other side to be crisper, turn over each fry to cook for approximately 15 mins (keep a watch to see how long).

8. ENJOY! We enjoyed our fries with gluten-free organic ketchup and stone-ground mustard as our dipping sauces.

RECOMMENDATION: Enjoy eating your fries with a tall glass of refreshing Fortune Delight, Sunrider's alkalinizing herbal drink that nourishes your cleansing systems and is part of their Vitalite program (weight management). You can order Fortune Delight through CompleteSelf by calling or using the email listed above (see #1). Fortune Delight comes in various flavors including regular, peach, lemon, raspberry and cinnamon. It's all plant-based and a wonderful replacement for coffees or teas. It comes in small packets so it's easy nutrition for someone on-the-go. 

If we've inspired you to have a "Fry Night", we'd love to hear from you through our comments option on this entry! 

Here are some quick, easy and delicious snacks for busy people eating gluten free/casein free:

BREAKFAST, LUNCH, DINNER Gluten-free/Casein-free Snacks
Eggs, Garlic, Onions, Seasoning
Gluten-free bread with almond butter and jelly
Hummus & Rice Crackers
Gluten-free/Casein-free waffle with apple butter (check ingredients to make sure clear)
Applesauce and walnuts
steamed broccoli and lentils
smoked salmon on gluten-free/casein-free toast
Smoothie with fresh organic fruits + Sunriders Quinary* and Alpha 20C*
brown rice pasta with organic pasta sauce and sauteed "veggies of choice"
quinoa with walnuts and carrots
Perky's rice cereal with original hemp milk (we enjoy Living Harvest's hemp milk)

*For added whole-food nutrition, you can order Quinary and Alpha 20C through CompleteSelf by calling us at 512-891-7667 or emailing us at info@completeself.com. Quinary nourishes the 5 major organ systems in the body and Alpha 20C nourishes the immune system. Quinary costs $50.60 to purchase 1 bottle of 100 caps or a 10-pack (each packet equals 10 capsules). Alpha 20C costs $50.10 to purchase 1 bottle of 100 caps or a 10-pack (each packet equals 10 capsules. If you would like to sign up to order at a reduced cost, you can sign up to join Sunrider and our group, here:

opp.sunrider.com/completeselfstore




  

If you're someone who has learned you are gluten-intolerant, removing the gluten from your diet is definitely going to make a positive difference in your health. That said, you can not eat gluten and still not eat healthy. In fact, if you learn you do better without gluten, chances are you will benefit from an aggressive healthy lifestyle change. Here are some things to consider for a healthy path of going gluten-free:

1. Eat Sunrider foods: Sunrider foods are plant-based whole nutrition that really nourishes the body well. Since they do not test for gluten, you will have to decide to eat the foods based on the ingredients. I specifically recommend their Liqui-Five (liquid form of the product called Quinary) product which nourishes the 5 major organ systems in the body. It provides a variety of plant-based nutrients to your body, it's conveniently packaged and you know you're eating food free of pesticides/herbicides/etc...

2. Exercise: I actually found exercise became easier to do after removing the gluten from my diet. If you don't exercise at all now, you might consider adding walking and alternate with what I call "muscle work" (free weights/resistance training/etc...). Then if you feel so inclined, increase your activity later. Exercise is important because you want to support your body's lymphatic system pumping the toxins out. If you are removing gluten, your body likely has some positive rebuilding to do so this can help facilitate the process. That said, always listen to your body. You may go through periods where it is needing its energy for something else so don't forth it - just trust your intuition.

3. Add more live foods, slightly steamed. At first you might benefit from eating steamed vegetables because they are easier on the digestive system. Your body will let you know if you're ready for raw vegetables through cravings or just openness to eating raw.

4. Trust your body. When I first removed gluten, I was surprised by the nutrient changes in what my body needed. I went from mostly eating vegetarian (although not completely) to needing to add occasional meat (I could literally see the difference right after I ate it). That has since been less of an issue but if you're body is needing a specific food group, remain open to it. Also, the more you do the above items, the more "fed" you will be.

5. Drink water but don't overdo it. Yes we need our liquids but in today's world, it seems like we're supposed to be attached to water bottles. I recently heard an expert say the average person needs about 6 glasses of water a day. I also read today we need 10 glasses. Listen to your body and you will know. Also, consider eating foods that have nutrient-rich water (like grapefruits or cucumbers) so that you can get a good dose of nutrients and water in a form your body understands and can use.

7. Sometimes removing gluten can cause quite a stir in your body as well as your moods, including depression and anxiety. Keeping yourself well-nourished and on a healthy plan will help. If you need to, seek professional health. Also consider working with a nutritionist who understands gluten-intolerance and has a holistic view of the body and diets. After giving up gluten for just a few months, I noticed that my skin really needed nourishing. There are multi vitamins that are whole food based which are gluten-free. One brand I learned of was Rainbow Light "Just Once" Iron free. I really like the quality anf philosophy of Sunrider's products but their multi has wheat in it.

8. Perhaps because your body is "cleaning its house", when you get rid of gluten it's also a good time to clean the clutter out of your life. I highly recommend setting aside some time and clearing out the things you no longer use while also cleaing your home well. It's a great opportunity to start fresh.

Have any stories or tips to share from your experience? We'd love to hear it!

Note on Going Gluten-Free

Gluten-Free Organic Corn Chips & Salsa

One of the most interesting aspects of removing gluten from a body that does not want it is the changes you experience. I definitely noticed some differences initially but almost 6 months later, I DEFINITELY noticed a change. In addition to the weight loss, I've also noticed I can eat other foods that require more digestion and still feel light later. I also have noticed how much my husband continues to benefit. He has also trimmed down significantly and both of us notice a change in our moods with it. 

Probably two of the most daunting aspects of giving up gluten free is wanting to still be a part of the world and also build the body up in a healthy way. 

The gifts that have come from this are priceless. The timing was also amazing because it feels like more and more restaurants are offering gluten-free options. It's likely just a matter of years before most people know what you mean when you say "I don't eat gluten". Also, I realized quickly that going gluten-free does not necessarily mean someone is adapting a healthy diet so I think the biggest gift I have to offer this community is my knowledge of going gluten free in a way that builds your body and health up!

Here are a few key tips:
1. In general, choose products with brown rice over white (more fiber/nutrition)
2. Incorporate fresh fruits and vegetables into your day (if you are just getting off gluten, or have sensitive digestion, slightly steam your veggies)
3. Be open and listen to your body - it will tell you what types of foods it wants. When I first started eating gluten-free, I was happy to mainly eat vegetarian + fish and occasionally red meat. Once I gave up gluten, I literally craved meat and even noticed a positive change when I finally added a little more. This subsided a bit but it took me awhile to be open to what I was craving. Clearly it needed it.

I also feel a whole-food based multi is helpful, at least when you first give up gluten. I ate Rainbow Light's Just Once (Iron-Free). My only reservation is that the few times I purchased a bottle, the vitamins got that strange smell in the bottle pretty quickly. I wrote the company about it but did not hear back. I love Sunrider whole-food based nutrition and am an Indepedent Business Owner of their products. They don't test for gluten but many of their products are all plant-based foods. I highly recommend their Quinary formula, designed to nourish the 5 major organ systems in the body. You can check out Quinary through our site at: opp.sunrider.com/completeselfstore or www.CompleteSelf.com

So this very strange phenomena can happen when you first give up gluten. For some reason the very idea of giving up all-things-wheat/gluten creates this inner desire to find replacements for foods you didn't even eat before. Case-and-point: I got so excited when I was given a gluten-free recipe for pigs-in-a-blanket. FINALLY I would have a way to replace my pigs-in-a-blanket hankering...er, wait. I don't typically EAT pigs-in-a-blanket...in fact, I can't recall the last time I ATE pigs-in-a-blanket. It's not that there's anything wrong with them, I just tend to eat more vegetarian-style fare. Yet, in that moment you would have thought someone had just handed me the gluten-free equivalent of my favorite food. I had to go to the store right away to make this special recipe.

WHAT was going on?

Truth is, as you first give up gluten, it can feel like the world is a bit upside down. Foods and baked goods become this sort of "need" because you've just been told that most breads and baked goods are off-limits. Plus, going out to eat is not quite the same. Nor is going over to friends house for dinner. Yes, yes, people will tell you it does not have to be isolating and I agree...but let's face it: at first, you are playing a new game. That said, there are some clear positives. For starters, you feel and look better. Might not be right away but it starts to happen. Secondly, your creativity comes out a bit more with your foods. If you're like me and were already creative, that aspect starts to grow. Especially if you have given up casein (milk protein) and soy like I currently have. SIGH

Back to the good aspects: chances are you'll start visiting some new places and maybe even meet some new folks although I haven't yet. But you might :O)

One thing worth noting: it would be smart to ensure you are getting good nutrition as you remove the gluten. Your body will go through adjustments and changes as it is healing your system. Here are some ideas to consider:

Don't just eat those white-rice products. Make sure you are getting fiber by choosing items with brown rice typically - or another grain (quinoa, etc...). If you like ensuring your nutrition you are welcome to order the foods I eat - Sunrider. You can order through us at www.CompleteSelf.com or look for a food-based multi. Food-based  supplementation is best in my opinion because the body was designed to live on real foods. Finally, adding in things like ground flax can help your fiber intake (assuming you are not allergic). Coconut butter makes a good spread and provides some good oils. Eating avocados can be helpful for your skin, providing good fats and some protein. 

Recently I noticed I was feeling a bit blah which was not typical. As I mentioned I tend to eat vegetarian fare. However, an acupuncturist I recently visited mentioned me eating some meat so I added in a little. After eating some hormone-free beef (small amount), I noticed a marked difference. Apparently a low level of B12 can do that so it's worth considering making beef and broccoli if you are feeling blah as you change your diet.

Taking out gluten for the first time during the holidays certainly gets you going a bit quicker than the average experience. You're knocking down sweet requests left and right, punching out dressings with gluten, jumping over wheat-happy recipes...it's enough to make you want to eat a...but then you remember "it has gluten".

I'm learning several things during this experience. For starters, you can't be shy about your anti-gluten diet with people. Most people are not aware of what gluten is and even if they are, they are likely not attuned to the popularity of gluten us withinin foods (at least in the Western part of the world)...meaning, they often don't realize something as simple as a spice or a dressing can have gluten in it.

When you are first removing gluten, plan to pack a bag of food with you on trips. It makes it much easier. That said, get online in advance and print out the names/addresses and menu items to restaurants in the city you are travelling to that provide gluten-free options (some restaurants may have gluten-free options but not identify them as such which is why searching online may help since many folks have done the work for you by calling to ask). When in doubt, do your own investigative research.

I don't enjoy making a big "to do" about removing gluten. Believe me, it's already challenging enough that you've got to learn a new way of making food choices. Yet as I mentioned earlier, this is not something to be shy about with people preparing or sharing their food with you because if you are, people will likely say "oh this dosen't have wheat in it" not realizing gluten is not just present when an ingredient says "wheat" and a few sprinkles later, you have gluten-gluttony on a plate. 

On an emotional level, don't let the changes get to you. I started feeling a little isolated by it since it seems to become one of your main focuses initially (ie...what you talk about, read about, etc...) but if you realize you are just being taught a new way of doing something, it will make it easier to treat it like an educational experience that is intense at first but evens out as you do it. 

Let your sense of feeling better and looking better be the bigger focus. Speaking of, no idea if others are like me with this but my body is going through an adjustment period so even though I notice a positive difference I've also cleansed during this so it's not a perfect science. Just follow your intuition.

Here's a recipe I really love which only takes about 15 to 20 mins to make! You can make it on a Sunday and eat it over a few days (or freeze and make it last longer):

HUMMUS LASAGNA
I read that you can make a lasagna with hummus so I took the idea and made it my own. Here's a recipe I've already enjoyed a couple times:

2 cups/containers of original hummus
1 box of gluten-free rice lasagna noodles
1 package of organic spinach
1 white onion
1 bulb of garlic (optional)
1 jar of organic gluten-free tomato sauce
any additional vegetables you'd like in your lasagna (ideas include squash, zuchinni, bell peppers, cauliflower...)

Layer the following in a lasagna-friendly dish with a lid:
rice lasagna noodles (that do not have to be pre-cooked)
tomato sauce
layer of hummus over tomato sauce
freshly rinsed organic spinach
diced or minced white onions
diced garlic (optional)
any additional vegetables you added
(start the layering over from the top of this list; continue until you either run out of ingredients or you are near the top of your lasagna cookware)
Cook in the oven at 375 for approximately 25 mins (may vary - test to see when noodles are at the consistency you like)
VOILA! Hummus lasagna, GlutenFreedom style - Enjoy!!

It was Halloween and I was about to embark on the scariest adventure

Er, not exactly "scary"...but it was Halloween so I'm improvising for storytelling purposes. Actually, I was about to embark on something positive (and positively challenging) -- cutting gluten out of my diet. Only, why did it have to be on THIS night when we had guests coming over and lovely pizzas calling my name??

(Sigh) That was about a month and a half ago. What started out as an experiment has now turned into a new way of life. I found out that my "little experiment" with my nutritionist was actually a very good thing and as tests would prove, a better diet for me. Being gluten-free is still very fresh for me. Rather than go through the changes alone, I thought I'd share the experience. Lucky you. ;O)

Let's start at the beginning. This all began when I decided to work with a nutritionist to get myself on track. See, I had a background in diet/nutrition and own a health business with some of the best health foods on the planet (no joke). Most would say I was the picture of wellness but even though I was getting great nutrition from my foods, I knew my body needed more. So I opened myself up for a slight transformation and was shown an entirely new side of myself I didn't know existed - the one whose Irish/Russian/and-more genes are saying "we don't eat wheat, nor should you". (actually casein and soy apparently didn't appear on my ancestors' menu either).

For those that don't know (yet), taking gluten out of your diet requires more than just saying "no" to the bread basket. In fact, the statement "don't eat wheat, rye or barley" doesn't quite do justice for how it might feel in the beginning because things like salad dressings and marinades and the coating on the nuts, the flour in the crackers, the flour in the dessert, the seasoning used in the tacos..ok, ok, you get the point (and I'm just getting hungry) ;O) Turns out we are one big wheat-happy country.

At first, cutting out wheat felt like I was cutting out an entire lifestyle factor: eating out. I was frequenting the grocery store more times than I care to admit and learning how to make things I would never have eaten prior to becoming GF (PS: "GF" is code for gluten-free - it's a little shortcut GF'ers like to use...and I'm just trying to be cool). 

But there is good news for all you social butterflies who like to eat out! The PF Chang's, Pei Wei (same owners), Carrabas, North by Northwest...of the world have created gluten-free menus - making these restaurants my new best friend. Let me rephrase that, knowing I can go to a restaurant without having to totally sound crazy about the ingredients is about the best gift you can get when you first start out with this stuff. ESPECIALLY during the holidays (hello, did I mention this all started at Halloween - the BEGINNING of the holiday season).

Granted, the menu may be small and only printed once, but by-golly, it's THERE for the asking. Just do a little research. There are a lot of folks waking up to their wheat sensitivity and restaurants waking up to this population to cater to. SO, learn about them and by all means, SHARE the info!

I'm fortunate that someone else in my family - albeit not blood-related - can't eat gluten so she pretty much took care of educating a good portion of folks on it. May sound like it's no big deal but trust me, you appreciate not having to explain it when you're still trying to figure it out yourself. (thank you)

As for this blog, you might be wondering what to expect. Wish I could tell you. I would imagine we'll share some laughs together since my experiences with getting started may not be so different from yours. Or maybe they are completely different but sometimes it's just nice to know there is someone else out there who is trying to make sense of the same things. Also, I do have a good knowledge base on food and particularly eating healthy. I'm actually working with a nutritionist through this to make sure I do it "right" and don't go down the gluten-free trap of eating a bunch of junky food that has little to offer in nutritional value. One key to note: look for GF products that utilize brown rice rather than white rice (although this is in general - not an absolute). Fiber content is important - so you want to make sure your foods are rich in fiber (you can check the back of GF products to find out how much fiber they offer).

I'll end this with a nice moment that just happened. Right as I was finishing this blog, my husband came into the room with a platter that held his very first gluten-free homemade bread on it, fresh out the oven... he decided (on his own) to do this journey with me - at least at the beginning - even though his tests showed he could eat gluten. Yes, it's going to be an adventure, but it's nice not to have to go it alone. Maybe that's what you'll get out of this blog. :O)