Category Archives: Guest Post

Raisin Cinnamon Spice Cookies (Gluten, egg, dairy, nut, soy and corn FREE)

Raisin Cinnamon Spice Cookies
Created by Lisa Cantkier (bio below)


When I think of Fall, I think sugar and spice, and everything nice! I love the look of Fall leaf colours in Ontario, particularly the pretty, jeweled shades of brown and red. Spices of those colours create the perfect addition of taste and scent when taking in those sights. The flavour of sweet cinnamon, fused into a soft, chewy and moist cookie with nutritional benefits is my kind of cookie for this season, or any season!


2 tablespoons apple cider vinegar
3/4 cup organic coconut palm sugar
1 ½ tablespoons cinnamon (ground)
1/4 cup raisins
3/4 cup extra virgin olive oil
1 tablespoon pure vanilla extract
1/4 cup hemp milk (recipe will work with any type of milk)
1 – 334g package of Allergic Solution™ Pancake & Waffle Mix


1. Preheat oven to 350°F.
2. Combine apple cider, raisins, vinegar, sugar, cinnamon, oil, vanilla extract, and hemp milk in a large mixing bowl.
3. Combine and mix ingredients well until sugar is dissolved.
4. Gradually add Pancake & Waffle Mix, and mix well with other ingredients until completely combined and your mixture looks like cookie dough.
5. Spoon 1 teaspoon of dough and roll into small balls; place on parchment paper lined cookie tray, spacing each cookie ball approximately 5 cm apart.
6. Repeat step 5 until all the dough is used.
7. With a fork, flatten each cookie ball to make each cookie about 1 cm thick.
8. Put cookie tray in oven and bake for 8-10 minutes.
9. Allow cookies to cool completely.

Makes 24 – 36 cookies

Lisa Cantkier is a lifelong celiac, health writer, and holistic nutrition enthusiast. She is the founder of Gluten Free Find and a co-creator of Gluten Free Smart Store. You can follow Lisa at @LisaCantkier

I’m Celiac – Now What Do I Eat? (Guest Post)

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By Lisa Cantkier (bio below)

From one celiac to another—when it comes to food, I can attest—less really is more. With the recent explosion of gluten-free products hitting store shelves, one thing is certain—the quantity of product selection is growing, however, the nutritional value of our food supply is becoming less and less certain.

For example, when you read ingredient labels, at which I’m sure you’ve become an expert detective, you may notice that many lists are quite long. Also, ingredient names may look unfamiliar to you. That is not a good sign when reading the label of a product you want to consume. Unfamiliar ingredients more often than not equate with additives, preservatives and chemicals that are very likely not good for our overall health. If you have no idea what those ingredients are, chances are you wouldn’t want them in your already fragile gut.

If and when you plan to purchase pre-packaged gluten-free foods, you are far better off to choose products that have ingredient lists that are short, and contain all-natural, healthy ingredients that you are familiar with. Try to avoid processed/refined foods, and foods that are high in sugar and high on the glycemic index. Your gut will thank you.

When cooking and baking fresh and from scratch at home, choose simple recipes made with wholesome, clean whole food ingredients. Choose organic ingredients when possible. Don’t forget your protein and heart healthy fats. Eat nutrient-rich vegetables and fruit, such as kale, broccoli and avocado. Replace rice with quinoa, and choose lean proteins such as fish and poultry. Add super-foods rich in antioxidants such as chia seeds, hemp hearts and flax seeds to cereals, soups and sauces. Use a spiraler to make your own quick noodles from sweet potatoes or zucchini. Bake homemade pizza and lasagna with an eggplant base. Use natural sweeteners such as stevia, coconut sugar and maple syrup to replace refined sugar. Use healthier cooking oils, such as high quality extra virgin olive oil or coconut oil in place of vegetable oils.

When reaching for snacks on-the-go, get your protein in there. Make a quick, all-natural smoothie with added fruit and pure whey protein. Reach for mixed nuts or dried fruit. Slice up those veggies and dip them in fresh hummus or another favorite dip like spinach dip. There are so many natural nut butters on the market today—I love cashew butter for its sweet flavor. Pair it with wholesome, crunchy quinoa crackers. If you can handle dairy, choose low fat cottage cheese or Greek yogurt. Try something new. Eat kale! Defrost some edamame. Try those sea vegetables in the produce isle.

Instead of buying what’s in the box, be prepared to think outside the box and experiment with new, healthy foods. Since celiac disease is a malabsorptive disease, every bite matters, and you want those bites to be nutrient dense. You might not fall in love with everything you try, however, you won’t know until you take that bite. Happy, healthy gluten-free eating!

Lisa Cantkier is a lifelong celiac, health writer and editor, and holistic nutrition enthusiast. She is the founder of and a co-creator of You can follow Lisa at @LisaCantkier


Excuses (and Fat) Be Gone!

 Tammie’s comment: I had the pleasure of meeting Michelle Armstrong February 2013.  Michelle has such a great spirit and her energy is boundless, what impressed me the most was her passion for healthy living on the gluten-free diet.  She really inspired me to stop making excuses of being too busy to exercise on a regular basis and to take care of myself.  Six months later and I have exercised consistently every day and I am putting my needs before the needs of my business.  Michelle is truly an inspiration!


Excuses (and Fat) Be Gone!

By Michelle Armstrong (Bio below)

We’ve all heard them and we definitely have all used them; excuses have become an easy way to justify why we can’t do this and didn’t do that! “Everyone else was having one, it was my birthday (my dog’s birthday, valentines’ day etc etc), but I haven’t had one in so long!” ____________ (insert own excuse).

Excuses seem to spew freely and unknowingly from our lips and before we know it they are not the odd feeble attempt to put off what we know should be done but have morphed into a regular part of our day to day vocabulary.

Excuses give us permission to put off today what can be done tomorrow. Starting a diet when cupcakes are starring you down seems easy enough to put off, or just picking up some fast food because we’re too tired to make dinner. The excessive use of excuses not only leads us astray but even worse, we start believing these fabricated stories we tell ourselves about why we can’t or can do something. They have become so second nature to us that we have actually managed to trick ourselves into believing these excuses as truths.

At the end of the day it comes down to how badly we want it!

As a nutritionist I coach 99.9% of my clients on how to lose weight healthfully. I give them all the education, tools and accountability they could possibly ask for. Recipes galore, weekly food log analysis, pep talks and more! But if a person isn’t willing to do the work, than all that time and energy is in vain. Sometimes it’s just easier not to do it.

Instead of letting these justifications of inaction, fear and failure rule our lives, I challenge us to find the true motivation behind our goal. Why do you want to lose weight? Are you looking for a better sex life, to live longer for your kids? If the motive for weight loss isn’t truly important enough, if it doesn’t really resonate with you deep inside, than justifying the change will be next to impossible.

Secondly, we must identify road blocks. Emotions play such a huge role when it comes to fat loss, if we are unaware of these fears and struggles than how can we possibly plan to be successful? We must identify our triggers before they up and jump into our mouths.

Instead of “I’ll start tomorrow” and “oh well, she is doing it, so will I”, keep your personal reasons for change at the forefront of your mind. Have a vision board that reminds you of your goal, have a buddy system; someone who can support you. Hire someone to educate you and keep you accountable. Whatever your weight loss goal, knowing why you want it and what might stand in the way and how you will overcome these road blocks are essential to keeping you on track and excuses at bay!


“It’s not that some people have will power and that some don’t. It’s that some people are ready to change and others are not” ~ James Gordon MD

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Michelle Armstrong RHN (Registered Holistic Nutritionist) is the Oakville Nutritionist.  After completing her undergraduate degree at Sir Wilfrid Laurier University, she went on to graduate from the Canadian School of Natural Nutrition, holding the designation of a Registered Holistic Nutritionist. Completing multiple lifestyle therapy programs along the way, years of clinical experience, plus a thriving private practice, has set her apart from the rest.

Contact Michelle on Twitter Facebook  email



Having a Child with Autism and the Son-Rise Program

This month we are donating 15% of all on-line sales to Jordyn’s  goal of getting a service dog.  We asked Jordyn’s mom, Kelli to a write a post for us describing the Son-Rise Program and how it has helped Jordyn.

Having a Child with Autism by Kelli

Having a child diagnosed with autism I felt as if I’d been dropped at the bottom of very large mountain with no equipment to climb, but knew that was the only way to go, there was no looking back.  When first dropped at the base of the mountain, I went through all the standard stages – “why me” stage, then the “what did I do wrong that landed us here” stage, then the “what now” stage, all whilst not moving up the mountain.  Then there was a moment where I got the opportunity that this climb could be – not just for Jordyn, but for all of us – he was a gift given to teach us all sorts of lessons. 

It was soon after that moment that the Son-Rise Program came into our lives.  In reading the website I knew it was for us.  Grounded in loving and accepting Jordyn (and his autism) for all he is, while wanting more for us we began the climb up the mountain.

When we started our Son-Rise Program Jordyn was non-verbal, in his own world perseverating every waking hour on one activity or another, and not exhibiting his awareness of our presence except to guide our hand to food or drink.  Through loving play and joining Jordyn in his world he has come into ours – he now communicates with 3-4 word requests, LOVES being with people and including them in his games, and trying out their games.  We (including everyone we’ve trained to work with him) have enjoyed every moment and have had our lives altered over and over inside of playing with and loving him deeply.  We would not parent any other way.   We model exactly how we want him to interact with others – with loving respect, adventure, persistence, peacefulness, and passion – and he has blossomed!

All the things we have done have been complimentary to the Son-Rise Program, and/or in line with underlying principles of the program.  We continue to work and play with Jordyn to allow him to grow into the best version of himself.

Watch Jordyn’s journey Screen Shot 2013-04-18 at 9.10.22 AM

Thank you Allergic Solution for being part of this Journey and your ongoing support.