Gluten-Free Blog Posts
Welcome to our gluten-free blog, where every post is written by your gluten-free coach to help you on your journey toward a healthier, more vibrant lifestyle. Whether you’re a seasoned gluten-free connoisseur or just embarking on this dietary path, our blog is your compass, offering a wealth of tips, recipes, and insightful information.
Fitting Healthy Habits Into Your Current Lifestyle
Listen On: “I don’t have time” How often do you find yourself saying that when someone tells you that you need to work out, you need to meal prep or you need to cook for yourself? Building a healthy lifestyle is often misconstrued as “needs to be a brand new lifestyle.” In reality, it should be looked at more as...
An Honest Conversation About Gut Health
Gut health is something that virtually everyone should be working on. However, many of us don't even realize how messed up our gut truly is. As someone who has spent the better part of three years researching and learning about gut health, you would think I know what the signs are when something is off. LOL. It...
How To Eat More Vegetables & Fruits
Listen On: 1 in 10 Americans eats enough fruits in vegetables in their daily lives. It's an often overlooked yet easy piece of our health. Increasing your fruits and vegetables can increase the number of vitamins and minerals you eat daily. Today on the podcast, we will: Bust some sugar myths about fruit and...
Building a Healthy Lifestyle Shouldn’t be Complicated
Building a long-term healthy lifestyle can be overwhelming. Take one look at Pinterest, and you can see 1000 different rules about how you should eat, move, etc. The truth is, most of those come back to 3 core habits: Movement Hydration Whole Foods Ultimately, these three core habits will build the foundation...
Getting Started With Meal Prepping & Meal Planning
One of the most underrated ways to stick to your gluten-free diet is meal planning and meal prepping. However, sometimes meal prep can get a bad reputation for being a boring way to make lunch for yourself or a way to waste your Sunday afternoon. Getting started with meal prepping doesn't have to be overwhelming...
Finding an Accountability Partner For Your Health Goals
Did you know you are 65% more likely to hit your goals if you have an accountability partner? Today I shared my story of having an accountability partner and the difference it made in my health journey nine years ago. I also shared three ways you can find your accountability partner that doesn’t involve begging...
Using Seasonal Produce As Part of Your Gluten-Free Diet
Seasonal produce is something that we all talk about, but can often be overlooked as a simple way to find gluten-free food, especially in the summer, but also as we move into the fall and winter. Let's talk about how to make the most out of seasonal produce, what to do with it, and how to keep it...
Are Carbs Really That Bad For You?
This week we continue our three-part series on macro nutrients, which means, we are going to have an honest conversation about carbohydrates. Carbs are very demonized these days so I mean this in a nice way... they are so important and their importance needs to stop being overlooked. Last week, we came out and...
How Much Protein Should You Eat?
Today we are going to start a 3-part series that will go for the next three weeks. We are going to talk about macro nutrients. I’m not talking about counting macros, as in dieting, but we are going to talk about the macro nutrients protein, carbohydrates and fat. Macro nutrients are the three nutrients that your...
How You Define “Healthy Eating” Matters For The Success Of Your Health Goals
This week’s podcast is actually inspired by the Listen To Your Body Challenge that I hosted two weeks ago. This was a conversation that I felt like came up multiple times throughout the challenge. The definition of eating healthy matters when you're looking at making changes to your nutrition for a number of...
4 Ways To Take Control Of Your Nutrition This Spring
It’s Spring and it’s time to take control of your nutrition. As we round out the first 3 months of 2022, chances are you’re in one of 3 buckets right now: I didn’t stick with my New Year’s Resolutions, I need help with my nutrition. I’m rocking my New Year’s Resolutions I don’t do New Year's Resolutions but my...
Healing Your Body Using Nutrition
When we are sick, healing your body using nutrition is a very overlooked option. Chances are, if you are going gluten-free, damage has been done to your body. When our bodies are damaged inside, we need to help them heal. There is no better way to help them than with food. This is not medical advice. I am not a...
Building a Nutrition Plan
Do you have a weekly plan for your nutrition? That’s an honest question. It is a conversation that I have with my one-on-one clients and with my workshop alumni. You know what you need to do with your nutrition, but it is hard to follow through a lot of the time. Believe it or not, it’s not because you’re lazy....
Little Nutrition Changes Mean Big Changes In Your Health
It's amazing how many little changes can add up to big results. This gets overlooked so often due to the culture of dieting we live in. The idea of going all-in gets the attention when making a few little changes over time can add up to much stronger long-term results. The main focus of the What’s Your Body...
Why Sleep & Nutrition Go Hand in Hand
Sleep is a topic that often gets overlooked as being a piece of nutrition. What happens off your plate also can affect what happens on your plate. Disclaimer, everything I'm talking about assumes that you can get a normal amount of sleep. This is not for new parents, parents with babies at home, people that work...
You Don’t Need A Holiday Detox – Episode 15
As many of you probably did too, I had many regrets after opening up social media this weekend and seeing some of the advice that was put out this year surrounding Thanksgiving. This week kicks off the rest of the holiday season. On Episode 15 of the Be Your Best Self Health Chats Podcast we are chatting about:...
Breaking Down Inflammatory Foods
Inflammatory foods are everywhere. One quote that has stuck with me for months is: “Many people are strangers to their own kitchen.” In a world of go-go-go, we live for quick and easy meals, usually at the sacrifice of our health. We rely on fast foods, processed foods, boxed foods, and meal kit deliveries....
Why Do Vegetables Matter For Your Health?
"Eat your vegetables, there's starving kids in Africa," is a phrase you probably heard often as a child. However, your parents had a reason for encouraging you to clean your plate. Why do vegetables matter for your health? Let's talk about that today on the blog. Why Do Vegetables Matter For Your Health? Next...
How To Use A Food Journal
So you want to start tracking your food, but are overwhelmed and don’t know where to start? One person on Instagram says to use macros but your friend on Facebook loves counting calories. Then there is the idea of a food journal and now you’re just not ready to do anything at all. Does that sound about right? ...
Why Does Accountability Matter For Your Gluten-Free Diet?
When jumping headfirst into your new lifestyle, one important aspect is often overlooked… accountability for your gluten-free diet. Research shows that 8 out of 10 dieters try to lose weight on their own without any support system. Yet, the same research shows that 95% of diets fail, and most will regain their...
Gluten-Free Tuna Pasta Salad
Sometimes, you need a gluten-free tuna pasta salad, am I right? With the weather starting to warm up this week in the Midwest, I felt the need to meal prep something that reminded me of Spring or Summer for lunch. Pasta salad sounded like something that would be filling yet satisfying that craving. Plus, you can...
How To Shop For Gluten-Free Food
One of the first skills you will learn when going gluten-free is how to shop for gluten-free food. It's not always the easiest, but it's the most important. Two years ago, we got the call that B had to eliminate fructose from his diet. I was given a list of things to eliminate, and one of the biggest pieces was...
Homemade Golden Milk – The Best Gluten-Free Coffee Creamer
You are missing out if you haven't tried homemade golden milk as a coffee creamer. One of the biggest shocks of eliminating gluten from my diet meant finding a dairy-free & gluten-free coffee creamer. After years of fancy coffee creamers, I wanted something with a little flavor but something that wouldn't...
How To Stay In Shape When You Are Injured & Can’t Run
Let's talk about injuries and running. It's one of those dreaded situations that no one likes to think about, however is part of the sport (or in my case, life). A few weeks ago my 3-year-old left his duplo blocks out on the porch. This is a common occurrence and usually something I'm more mindful of. As I was...
How To Make A Green Smoothie (That Actually Tastes Good)
A daily green smoothie has been a staple in our household. It isn't normal if you don't hear the blender going as everyone is getting ready to get out the door. However, over the years, I've had to cater our smoothies to different tastes (picky), diets (low-fructose/gluten-free), and needs (filling). One thing I...
It’s Okay To Be Afraid of Running
Not long before my Sophomore year of high school my friend Nathalie showed up at my door and asked me to join the cross country team. For some reason, I said yes. For three years I fought injuries (mostly) from gymnastics and ongoing ankle problems. After a three year running career I said goodbye to running...
Gluten-Free Quesadilla With Vegetables
I'm always on the lookout for ways to add more vegetables to my diet, so when I pulled together this gluten-free quesadilla, I couldn't wait to get it out there for others. Adding in vegetables is not always an easy feat so finding new ways to mix them in makes it even more exciting. Quesadillas are a fairly...
Sweet Potato & Egg Bowl
Creating a sweet potato and egg bowl is a simple way to mix veggies, proteins, and fats into one filling meal. It's easy to customize based on what you have in the fridge and can be changed depending on the season. Using Season Vegetables The cost and taste of vegetables tend to change with the season. When...
How To Entertain Yourself While Running
One of the biggest objections I hear to running is "oh my gosh, it's so boring." You know what that means? It's time to try something different. When you're starting to experience running for the first time, it can take a bit to settle into your running entertainment. Through the years I've learned that everyone...
Why Should I Eat Kale? Health Benefits & Recipes For The Plant With The Worst Reputation
Of all plants, kale somehow has developed the worst reputation. Chances are you've seen a meme about kale and how someone hopes it is not the way to solve their problem. While it has a bad reputation, kale is actually a plant you should consider adding into your weekly produce selection. It has a number of...
What Gear Do I Need To Start Running?
Of all sports, running is one that requires very little equipment. Let's be honest, you could grab a pair of shoes and head out the door right now for a run. Yet, as humans we tend to want stocked with all the right gear before we get started. If you are new to running or just looking for some new gear, I have a...
5 Stretches For After Your Run
One of the most important parts of running is also the part that is often the most overlooked...stretching. It's easy to lace up our shoes and go for the run. After our runs, it's easy to sit down and call it a day. However, we are doing a disservice to our body by just running and stopping there. Over the years...