Recent Posts

Almond Butter and Banana ”Quesadilla”

Almond Butter and Banana ”Quesadilla”

Hey guys! I’ve teamed up with NUCO and want to present you a sweet take on a quesadilla! NUCO has amazing wraps, oils, cereals and more! They are all organic, Non-GMO, paleo and autoimmune friendly! I mean, what more can you ask for?! What’s even better […]

Why I Went Gluten-Free

Why I Went Gluten-Free

There are a few reasons why I went gluten-free. Now before I get into any of it, I do want to say that eating gluten isn’t bad. It’s not the devil nor will it kill you. It was a personal choice along with a choice my body was asking me to make after dealing with health issues caused by gluten consumption. I’m not a doctor but I am a soon-to-be clinical nutritionist as well as a human beingSo, I know how my body reacted to it and the reactions it caused with certain people I’ve worked with. I didn’t choose to be gluten-free because it was fad, I chose it so I can live a healthier life for myself with my body ending up thanking me.  

 

What is Gluten?  

Gluten is one of the many proteins found in wheat, cereals, grains, barley, and rye. This particular protein helps food hold its shape, almost like a glue holding everything together. Now, if you have Celiac Disease, you are allergic to gluten and should completely avoid it. There are other proteins found in these foods that people with Celiac may not be allergic to, but it can be difficult to test. Gluten itself is made up of two proteins called glutenin and gliadin. Gliadin is what causes the trouble whether you have Celiac or just gluten intolerance.  

 

Non- Celiac Gluten Intolerance 

You can still have an issue with gluten even if you tested negative for Celiac Disease. Studies show that gluten particles entering our blood stream can cause severe intestinal damage (lead to leaky gut, inflammation, etc.), neuropathy, depression, anxiety, autism, and schizophrenia, and many autoimmune diseases (including Type 1 diabetes and thyroid diseases). Non- celiac gluten intolerance is also associated with fibromyalgia, rheumatoid arthritis and chronic low-back pain. (Schierling, 2016). 

 

Let’s dive back to that leaky gut that I mentioned. Your health is determined by your gut. Sounds weird, but your gut microbiome is where all your genetic material, bacteria, and microorganisms live which determine both your physical health and mental health. In fact, your gut microbiome has more neurons than your spinal cord! So it really is the “second brain” as we call it. (Gundry, 2017). Take care of your gut microbiome so it takes care of you. To do this, eliminate processed sugars, eat fermented foods, take a probiotic, and eat dark leafy greens for starters. So now that we know how important the microbiome is, gluten comes in and steals the healthy bacteria living in that gut microbiome causing long-term changes in your gut bacteria. So now what? The body gets used to having these “invaders” come in (gluten, sugar) which ends up leaking into your bloodstream causing the problems I listed above.  

 

Gluten free products  

Okay, hope you’re not super freaked out by all this. But it’s good to be mindful especially when you make the choice to be gluten-free. What’s the next step? Grocery shopping for gluten-free foods! The isles have a wide array of gluten-free products (oh the glorious cookies, cakes, and even crackers). So easy then, right! Just buy anything that is labeled “gluten-free” and off you go. Sorry to burst your bubble but, unfortunately, it’s not that easy. Many of the products labeled “gluten-free” are filled with sugar, artificial ingredients, GMO corn and soy. Reading labels and ingredients on products will really help. If there are a ton of ingredients you can’t pronounce and the list is as long as you, then maybe it’s not healthy to eat (whether labeled gluten free or not). Look for whole ingredients, no added sugars, and FRESH food.  

 

How it changed my health  

When I was a kid, I loved anything that included bread, pretty much like any other kid. But the kids that grew up in Brooklyn, like me, knew what good bagels, pizza, and bread straight from the Italian bakery tastes like. So I used to devour it all. But I took a lot of naps, felt depressed and anxious all the time, had severe asthma, and just plain felt sick A LOT,especially right after eating those foods. I didn’t know what was happening but I did know that when I ate those foods, I didn’t feel good afterwards.  

Fast forward (very forward) to my early twenties when I went back to college to pursue my nutrition degree. Throughout recent years, I learned that not only was my anxiety and depression correlated with my extreme gluten intake but so was my Hashimoto’s (which is an autoimmune thyroid condition). I did a lot of research, educated myself, and learned more in my grad program (still am) while eliminating gluten (and dairy) from my lifestyle.  

Don’t get me wrong, I’ve had gluten since I made this decision. But only on special occasions. But even holidays, my mom cooks from the autoimmune paleo cookbooks so I can still have a lot of my favorite dishes, but just modified to fit my needs.  

So, after eliminating all of this you’re probably wondering how I feel. Well, I feel probably the best I’ve ever felt. But I can still feel better. I’m always experimenting, learning and, in a sense, even appreciating my autoimmune crap. It’s made me more mindful of my body and what it needs, what it doesn’t need, and what makes me feel good and what doesn’t. Of course, consult with your doctor first before making any severe changes to your health regimen. 

If you take away one thing from this post, I hope it’s to learn to go with the natural flow of your body and to always ask questions. If you feel sick from certain foods or just “not right” don’t ignore it. Make peace with it and move on to learn how to fix it.  

 

Be well,  
Allie  

   

 

 

 

Gundry, S. (2017). The Plant Paradox. Harper Collins. New York, New York.  

Schierling, R. (2016). Gluten sensitivity as related to autoimmunity. Destroy Chronic Pain.  

 

Weight Loss Basics

Weight Loss Basics

I was hesitant to write about weight loss for a few reasons. Number one: After working in this field for years as well as going through my own weight/health issues, I thoroughly realized that there is no one-size-fits-all. What works for your friend who is […]

Chocolate Chunk Tahini Blondies

Chocolate Chunk Tahini Blondies

Never thought I’d be baking with tahini! Turns out this creamy sesame seed paste can make your baked goods soft, fluffy, and a substitute for eggs (if needed). I really enjoyed making these blondies. Blondies are basically brownies but without the cocoa. I wanted to […]

Chocolate Chip Avocado Muffins {GF,Low-sugar, Low Glycemic}

Chocolate Chip Avocado Muffins {GF,Low-sugar, Low Glycemic}

Chocolate Chip Avocado Muffins {GF,Low-sugar, Low Glycemic}

June 18, 2018
: 9 muffins
: 10 min
: 12 min
: 22 min
: Easy

By:

Ingredients
  • 1 Cup and 2 tbsp of All Purpose Gluten Free flour (can substitute with almond flour)
  • 1/2 tsp of baking soda
  • 2 eggs
  • 1/4 cup of coconut sugar
  • 1 tsp of vanilla
  • 1 ripe avocado
  • 1/2 cup of sugar-free chocolate chips (I use Lily's brand)
Directions
  • Step 1 Preheat oven to 350 degrees
  • Step 2 First, place your ripe and peeled avocado in a food processor and mix until it is smooth and creamy.
  • Step 3 Next, place that avocado mixture into your mixer and add in coconut sugar, eggs, and vanilla.
  • Step 4 Then, in a separate bowl, mix together the flour and baking soda and slowly add that mixture into your wet mixture.
  • Step 5 Mix all ingredients together and fold in chocolate chips.
  • Step 6 Place mixture evenly in a greased muffin tin.
  • Step 7 Bake for 12minutes (keep checking, some ovens are hotter than others so depending on yours, 12 or 15 minutes).
Turkey and Zucchini Mini Meat Loafs

Turkey and Zucchini Mini Meat Loafs

I decided to make cute little meat loafs (did I just call meat loaf cute?) to cater to the on-the-go type who doesn’t want a heavy or crazy lunch to take to work. These are simple to make, tastes delicious, and can fit in your […]

Carob Chip Cashew Butter Cookies {GF}

Carob Chip Cashew Butter Cookies {GF}

Carob Chip Cashew Butter Cookies

June 3, 2018
: 15 cookies
: 10 min
: 15 min
: 25 min
: Easy

By:

Ingredients
  • 1/4 cup of brown rice flour
  • 3/4 cup of almond flour
  • 1/2 tsp of baking powder
  • 1/2 cup of palm shortening
  • 1/2 cup of Erythritol
  • 2 eggs
  • 1/2 tsp of vanilla
  • 1/2 cup of creamy cashew butter (unsalted)
  • 3 tbsp of carob chips
Directions
  • Step 1 Preheat oven to 350 degrees
  • Step 2 Start by mixing together the almond flour, brown rice flour, and baking soda in a bowl.
  • Step 3 Next, prepare your mixer. Add in shortening, eggs, vanilla, sugar and start mixing.
  • Step 4 Then, add in the erythritol to the wet mixture and mix until smooth and creamy
  • Step 5 Add in cashew butter to that wet mixture and mix until everything is combined.
  • Step 6 Next, while your mixer is on, slowly add in your flour mixture little by little.
  • Step 7 Last, fold in carbol chips and place on a greased pan or baking sheet.
  • Step 8 Bake for 15 minutes and let cool
Chocolate Chip Sea Salt Cookies {GF}

Chocolate Chip Sea Salt Cookies {GF}

It’s cookie time again! I revamped my go-to gluten-free chocolate chip cookies and they are comin’ in hot! They aren’t dairy-free this time around. BUT, I used grass fed butter and that added the soft and chewy cookie consistency I was looking for..and I literally […]