Tag Archives: healthy eating

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 GlutenFreeFind.com and a co-creator of GlutenFreeSmartStore.com. You can follow Lisa at @LisaCantkier


Do you want your child to make healthier food choices?

Are you wanting to get your child onside with making healthier food choices?  Here’s how!

As a parent, how do you begin to get your child onside with making healthier food choices?  I am going to share my method with you that works with children from 18 months old and up. Start by asking your child if they are experiencing any symptoms with which they are not happy?

  • Is your child getting sick frequently?
  • Do they have frequent ear infections?
  • Do the have a bowel movement each day? Are they constipated?
  • Do they have ADD?
  • Do they have asthma?
  • Do they have a skin condition? Eczema?

What we eat affects every aspect of our being!  And what we eat contributes to every symptom, condition and disease.  We eat multiple times a day but we tend to think that what we eat has no effect on how we feel or look, how much energy we have or how well our brains work.  The biggest challenge a nutritionist faces is helping others to see the link between how they are feeling and what they are eating. Now your challenge is to help your child see the link.

If your child is experiencing any of the health challenges mentioned above and is bothered enough by that symptom, he or she may be relieved to know that there is something that can be done to help them!  You could go to a naturopath or nutritionist and have food sensitivity testing done on your child or you could begin your own detective work.  The goal is to determine the food that is your child’s biggest culprit for the symptoms they are experiencing.

I’ll give you two hints on what food might be bothering your child 

  1. The food that your child cannot live without AND/OR the food your child eats the most often
  2. The two biggest culprits in North America, for all symptoms, are DAIRY and WHEAT – it is no coincidence that these are the two food groups of which we eat the most.

Great, you say.  Yes, great! Now we have have a place to begin.

Now, ideas should be forming in your head, as to which foods are the potential culprits for your child.  If you want to test that food on your child to see if it is indeed a culprit, all you need to do is completely remove the particular food(s) from their diet for one week and then reintroduce it.   Easier said than done, I know.  How badly your child’s health challenge is affecting them will determine if your child will be onside with trying this method for improving their health.  Once the week has passed, you will find that when you reintroduce the problematic food, your child will react worse than ever before to that food and you will have found your child’s first culprit food.  I invite you to embark on the journey of discovering the biggest culprit for your child’s specific health challenge and then replace that food with a healthier alternative!

Here are a couple of other articles with ideas and examples

Educating Kids To Make Healthy Food Choices

Dairy – a food we CAN live without

by Meredith Deasley from The Resourceful Mother Pediatric Nutritionist and Life Coach 

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