Megan Rand

Tag: healthy

  • My Morning Routine

    My Morning Routine

     

    You do that every morning?!

    This is what I hear whenever I share my favorite daily detox tools and personal care products. It sounds like a lot to fit into a morning, but once it becomes a part of your routine it is really very easy! Being able to do two things at the same time such as oil pull while I am taking a shower definitely helps speed up the process. I am always perfecting and changing my routine, but I will share with you what I am currently doing!

    My Morning personal care routine & detox tools:

    Lemon Elixir

    Depending on my mood, I start the day with either warm lemon water (half of a lemon in a full mug of water) or room temperature water from my Berkey. When I drink room temperature water I add a half of lemon and 1 -2 tablespoons of Raw Apple Cider Vinegar (ACV). This elixir will warm up your digestion to get you ready for your day and also aids in clearing any toxins that your liver has been working to eliminate throughout the night.

    Note: Because ACV is a ferment with live bacteria, do not heat the ACV or you may kill the live bacteria – be sure to add it to your room temperature water.

    Some people have an aversion to ACV because it makes them feel nauseous. This feeling may go away in a couple of days or it could be a sign that you have a candida or bacterial overgrowth. As always, test what works best for you! If that feeling doesn’t go away or you have a tightness in your chest, ditch the ACV and stick with lemon water. I recommend checking back in every so often to see if you are able to tolerate the ACV

    After my lemon elixir, I have some ME time. I try to wake up before my daughter so that I can do some stretching or writing. This is when I do my most creative work, so I avoid checking my email or social media until later in the day!!

    Tongue Scraper

    Next I head to the bathroom and start with my tongue scraper. I have a Dr. Tung’s Tongue Scraper which is such a good investment in your health at only around $7!

    All night long your body is repairing itself and getting rid of toxins. One of the exit routes for these toxins is on your tongue. If you notice that you have a thick yellow or white coating on your tongue, this is a sign that your body is working hard to try and get rid of extra waste. You can help your body out by scraping this film off instead of swallowing it again and having to get rid of it again the next night!

    Detoxification support is not the only benefit or tongue scraping. It is also great for oral health since you are removing a significant amount of bacteria that can lead to bad breath and dental issues. In addition, by removing this coating on your tongue you improve your ability to taste food, which makes it more satisfying. By reigniting your taste buds, you eliminate the need to add more sugar, salt and excessive spice to the food to make it more flavorful.

    Oil pulling

    Next I put one tablespoon of coconut oil in my mouth and literally pull it through my teeth. You can start with a few minutes and build up to the recommended 15 – 20 minutes. This is a long time to be oil pulling, so starting small and working up is better than nothing at all!

    The antibacterial properties of the oil will pull out bacteria and fungus, alleviating inflammation, congestion and even allergies. It helps with bad breath, bleeding gums, cavities, gingivitis, plaque, sensitive teeth and will make your teeth noticeably whiter. If you’ve ever had any dental work or root canals, this is something you should commit to for at least a month. Make sure you check with your dentist if you have crowns or loose fillings as this can pull them out.

    I leave the oil in my mouth and move on to…

    Dry Skin Brushing

    Dry skin brushing is an amazing detox tool. You can find watch my Periscope on dry skin brushing here  (as well as all my other Periscope broadcasts) or read a blog post about How to Dry Skin Brush. There is an in depth, how-to explanation of how to do this.

    In general, dry skin brushing is spectacular for losing weight, diminishing cellulite, flushing the lymphatic system and overall boost to your immunity.

    You can find a dry skin brush on Amazon or your local health food store.

    After I finishing dry brushing, I hop in the shower and continue to oil pull. When I’m done pulling, I spit the oil in the trash – not in the sink – so that I don’t clog the pipes with oil!

    Brush my Teeth -The Dirt

    I brush my teeth with The Dirt, which is a trace mineral tooth brushing powder. I love this toothpaste (or powder)! My daughter uses the MCT oil toothpaste from the same company which is another option if you can’t get into using powder on your teeth. Most toothpaste (even the “healthy” ones) contain glycerin, fluoride and other chemicals so this is a fabulous alternative. You can get 15% off with this link.

    Fatface Skincare

    Fatface offers clean skin care products that use healthy fats and organic ingredients. They are chemical and toxic free.

    Every day after my shower I use the Myrrhaculous Face Cream but while I am pregnant I use the one without myrrh (you can mark that on your order and they will send you one without myrrh!). After I give my face some love, I also rub Body Butta  all over your belly and body.  Last winter the Body Butta made all the difference in my skin since, because I HATE dry skin! Last winter was my first winter back East in almost 10 years, and happened to be the longest, driest winter in a while!!!  The Body Butta is also fabulous during pregnancy to help keep form getting stretch marks (if you are wondering about other tips for stretch marks, grab my free Holistic Pregnancy Guide) .

     

    Next it is time for my breakfast and my vitamins. That sums up my morning routine. Now I am off to workout with my trainer Jocelyn (well not really off to workout since she comes to me via Skype!). Don’t forget to keep your lymphatic system moving with some daily exercise!!

     

     

  • Christmas Gifts for your Holistic Friend

    Christmas Gifts for your Holistic Friend

     

    Do you have anyone in your life who embraces a holistic lifestyle? Someone who gets excited about a stainless steel stein that not only keeps your tea hot for 12 hours, but doesn’t leach ANY endocrine disrupting plastic into your drink?  For those of us who geek out over healthy gadgets and nontoxic goodies, this is an amazing list of ideas for Christmas presents.  

     

    Although my family members might be rolling their eyes when they open their presents, I can’t help but want to keep them around a long time – so nontoxic is what they are getting from me!!!

     

    Water Bottles, Tumblers and Pints oh my!

     

    If you have some family or friends who are the outdoorsy type, the Stainless Steel Vacuum insulated Steins from Healthy Human Life are awesome!!!  They come with a carabiner to hook onto your bag and are great for camping, hiking or the beach (for those of you lucky enough to be near one)!  The best feature, in my opinion, as we enter the freezing cold winter season is that it keeps hot beverages warm up to 12 hours!!  I had a tea in mine a few days ago and forgot about it for about 4 hours.  When I opened it up I was amazed that it was piping hot and I actually had to wait to drink it.

     

    Planning a party or camping trip? The Stainless Steel pints are a great upgrade to those red solo cups.  But they are not just for adults, I think this is a fabulous gift for children!  Since we are a Montessori loving family, we have embraced the idea that kids learn and gain self confidence from being able to independently perform tasks. Having unbreakable pints like these on a shelf or in a drawer that kids can reach to poor their own cup of water not only helps out mom and dad, but gives them great pride.  You might think this is a boring gift for a child, but watch them light up when they learn they can now get their own beverage!  

     

    Even better, Healthy Human Life is offering 10% off Amazon coupon code (valid until 12/31/15).  

    You can just use Discount Code: [highlight background_color=”00fff2″ text_color=”000000″]gingnw10 at checkout[/highlight].

     

    Stein link: http://hhl.life/gingnewsteins

    20 oz Tumbler link: http://hhl.life/gingnewtums

    Pint link: http://hhl.life/gingnewpints

     

    Spiralizer

     

    Have any health conscious, paleo or gluten-free friends in your life?  Making zoodles is all the rage right now.  Zoodles a.k.a zucchini noodles, are a great substitution in all your favorite pasta dishes without the wheat or gluten.  We have zoodles with meat sauce in our house about once a week. I don’t know what I would do without my spiralizer!!

    I have the GEFU which works very well and is really sturdy –  but at the time of writing this this one was on sale for half the price and looked pretty similar (although I have never personally used it!)

    Vitamix – find it here

     

    This would be an amazing gift for someone you REALLY love 🙂  This is definitely not the cheapest item on the list, but I love having an amazing blender on hand for making veggie smoothies (aka: a blended salad), pureed soups, homemade nut butters and nut milks.  Something like this is an investment but when you get a good quality blender it will last for years, which ends up being great for your pocketbook as well as the environment.  How many times have you bought the cheaper version of something just to throw it away the next year?!

     

    Himalayan Salt Lamp – find it here

     

    By now, most of us natural lifestyle junkies have heard that blue light exposure will hinder melatonin production at night, making it harder for us to fall asleep as well as stay in deep sleep.  Upgrading your children’s nightlights or having these around your home for ambience not only supports better sleep and mood but can help you clean up your environment at the same time!  My daughter loves hers and so do I! 

     

    Berkey Water Filter (for drinking)

     

    If you haven’t heard me talk about how much I love my Berkey than you probably haven’t been around me often, because I LOVE my Berkey.  This countertop system has a carbon filters that (according to the Berkey webiste) “remove viruses to purification standards, pathogenic bacteria, cysts and parasites to non-detectable levels, and harmful or unwanted chemicals to below detectable levels”.  That is a great benefit of course but a bonus is that the water tastes amazing and quenches my thirst.  Since I personally struggled with severe adrenal dysfunction, I am always looking for water that still has it’s natural minerals intact.  Restoring my minerals has been very important in recovering my energy and hormone balance.  If you have someone in your life who has been trying to make upgrades in their personal and cleaning products, but hasn’t splurged on they water filter, this would be an amazing present for them.

    Diffuser & Essential Oils

     

    Who doesn’t like yummy smelling things? There are lots of scented candles and air fresheners that might smell good, but at the same time are sending chemicals and endocrine disruptors into the air. Get the best of both worlds by sending a friend a diffuser and some essential oils. Not only will the essential oils make the room smell amazing but at the same time can help clear the air of fungus and bacteria with a blend like On Guard.  

     

    Beeswax Candles

     

    If you are going to give candles as a gift, go for beeswax.    Why not use a candle that helps clean the air while your friends or family are using it? Look for 100% pure beeswax on candles, otherwise just “pure” can mean 51%. Beeswax candles release negative ions when it burns which helps neutralize positive ions that suspend pollen, dust, dirt and pollutant in the air. This can help to reduce indoor pollutants and can therefore help reduce asthma, allergies & hay fever

     

    Nontoxic Skincare – Fatface

     

    How many times have you ended up getting a friend or family some random smelly lotion from the mall just because you needed a gift?  Well, those are the days of the past for me. If I wouldn’t use it on my own body, I don’t give it as a gift!  I personally love Fatface Skincare for all of my nontoxic skincare items.  They only use real ingredients that you could actually eat (although maybe you shouldn’t do that!) .  They follow a nose to tail philosophy meaning that they believe if you are going to kill an animal to eat the meat, than you should make sure to use every single part of it, including the fat!

    I have always gotten great feedback when I have given the Facial Skincare Kit as a present. I cannot get over the change in the way my skin looks and feels since adding Myrrhaculous Face Cream, Body Butta and my favorite, the Fat Stick, into my life. Check out the Fatface Skincare website for all of their amazing products as well as the holiday boxes! These are not only nontoxic, they also smell great and work extremely well unlike some other natural products that I have tried.  Your friends will be thanking you!!!  

     

     

    Want more information about nontoxic products that we love?  Want more tips and tricks about how to clean up your home environment to be supportive of vibrant health?

     

    Grab the Toxic Home Makeover to give yourself the best Christmas gift of all  – the gift of a nontoxic home environment!!!

     

    [image url=”http://gingernewtrition.com/wp-content/uploads/2015/11/Toxic-Home-Makeover-Cover-238×300.png” raw=”true” alignment=”center” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ link=”http://healthyhormonesgroup.com/toxichome” target=”_parent” width=”238″ height=”300″]

  • Virus Fighting Gargle Rinse

    Virus Fighting Gargle Rinse

     

    Last year when I started to feel like I was getting a cold, a friend suggested that I gargle with oregano oil. I was a little skeptical that it would help, but I was willing to give it a try! To my amazement the sore throat never developed into more than a little scratchy feeling. The next day I was completely back to normal because luckily I had caught it right in the beginning!!

     

    The only down side is that when gargling with pretty concentrated oregano oil, if you get a little too zealous it sprays onto your face it can really burn!

     

    Although the oregano oil by itself is one option, Alex at Digprimal.com has an even better recipe to use when you start to get a sore throat or feel run down. Since she works in a hospital it is very important for her to catch and get rid of any viruses that might want to take hold.

     

    {Alex is an anesthesiology resident with a passion for a whole foods and a holistic approach to health.  She’s the co-creator of the Healthy Hormones Group Program which helps women reclaim their adrenal, hormonal, and neurotransmitter balance. She also runs her blog, digprimal.com, which is all about natural living, DIY-ing, and fueling your body with nutrient dense food.  She lives in Chicago with her husband and two adorable (and goofy) cats.}

     

    Check out today’s guest blog post by Alex —>

    ————————————————————————–

     

    Virus Fighting Gargle Rinse

     

    This recipe is what I reach for when I start to feel any sort of discomfort/scratchy-ness in the back of my throat or when I start to cough.  I do it up to 3 times per day the second I start to feel symptoms and, in my personal experience, it generally helps me from developing the full blown version of whatever was brewing.

     

    Ingredients:

    Steps:

    1.  Place your warm water into a large mug.
    2. Add in your salt and baking soda, then stir until dissolved.
    3. Add in your oregano oil and tea tree oil and mix thoroughly. (The oil will not want to mix with the water so you may have to stir several times throughout the process.)

     

    I use this recipe most often as a gargle but I’ve also had quite a bit of success when I’ve used it in a Neti Pot.

     

    We hope that this helps you out during the long winter months!

     

  • Chaga Hot Chocolate

    Chaga Hot Chocolate

     

    Chaga mushrooms are a type of medicinal mushroom known as the Siberian Gift to the Gods! They grow on trees and are extremely hard and rigid as compared to most types of mushrooms.   They are consumed by being ground into a powder and can then be made into a delicious beverage.

     

    We all know mushrooms are a superfood but these are like mushrooms on steroids! They are a very dense source of minerals including calcium, iron, manganese. They are also great for detox as they support the kidneys and liver.  A mid-afternoon chaga tea or hot chocolate can give you a boost in energy while supporting the adrenal glands because of the high mineral content.

     

    As if those weren’t enough benefits to want to try this magical mushroom, they also support digestion and are a rich source of pantothenic acid, riboflavin, and niacin. Chaga mushrooms have been used in ancient cultures for 100s of years and people who consume chaga mushrooms on a regular basis are said to live 85-100 years old.

     

    If ground up mushroom powder does not sound that appetizing, it is actually quite delicious when made into this hot chocolate because the chaga powder has somewhat of a caramel flavor! Think Starbucks Salted Caramel Hot Chocolate! (a hippy nutritious version)

     

    Chaga Hot Chocolate

    2 Tbsp chaga powder

    2 Tbsp cacao powder

    1 Tbsp coconut oil (or as desired)

    1 tsp up to 1 Tbsp raw manuka honey (or as desired)

    ¼-1/3 cup of coconut milk

    ½ inch knob of fresh ginger

    1 Tbsp collagen powder

    1 tsp cinnamon (to taste)

    ½-1 tsp nutmeg (to taste)

    Sprinkle of pink sea salt

     

    Add chaga powder and cacao powder to the bottom of mug. Fill mug ¾ full with hot water. Melt coconut oil into hot water. Add honey and stir together. Put coconut milk, ginger, collagen powder, cinnamon, nutmeg into a blender (we have a Vitamix) that can handle hot beverages (not all of them can, be aware of exploding hot drinks!!). Pour the liquid that you have mixed together in your mug into the blender. Blend on high until well blended and frothy. Pour into your mug and top with a sprinkle of pink sea salt if desired.

     

    Enjoy!!!

     

  • Your Brain and Stress; Neurotransmitter Basics

    Your Brain and Stress; Neurotransmitter Basics

     

    Many people are becoming aware of the term adrenal fatigue and are starting to suspect that this might be something they are dealing with. But this term can be misleading, because more often that not, it is not as simple as supporting the adrenals to have your fatigue, inflammation and hormonal imbalances disappear. The adrenals gland themselves are often working just fine, but the communication channels and feedback loops might have become disrupted. Neurotransmitters are chemical messengers that deliver important and vital messages from the brain and the adrenal gland. These tiny messengers help you respond to stressors and if they become imbalanced, all sorts of symptoms will start to pop up because the correct messages are not being sent. Once I started looking at a neurotransmitter panel in conjunction with an adrenal/hormone panel, I saw a big shift for my clients. The combination of their hormone and neurotransmitter results helps to put the puzzle together as to where the breakdown is in the chain.

    What happens with our neurotransmitters during stress?

    In time of acute stress or when you are in a constant chronic state of low stress (not just mental/emotional stress but also hidden internal stressors such as food sensitivities, bacterial overgrowth or heavy metal toxicity) neurotransmitters can become depleted. Just having a thought or being scared will alert your brain to alter hormone and neurotransmitter production in response. The neurotransmitters are a part of the stress response cascade. Think about how often we are bombarded with negative imagery and high stress situations in our fast-paced lifestyle. By looking at the levels of different neurotransmitters as well as their relationship to each other, such as the ratio between serotonin and dopamine or norepinephrine and epinephrine, we can see how well your body is adapting to stress.

    We have both excitatory and inhibitory neurotransmitters and some play both roles depending on the situation. Since our body likes to remain in balance, we also function optimally when our excitatory and inhibitory neurotransmitters are balanced. For example, stimulants such as caffeine push dopamine into the synapse and dopamine acts as an excitatory agent, which improves our focus. You know how you have your coffee and then feel pretty productive for a while? Feeling productive is great except there is a price we pay for that focus. Your body must now send in some inhibitory neurotransmitters to reign in the excitatory neurotransmitters. Serotonin and GABA come to the rescue. This is not necessarily a problem, because this is one of the ways that our amazing body stays balanced, but when we abuse ourselves daily by artificially forcing productivity with excess caffeine consumption, we eventually end up depleted in serotonin and GABA. Among many other functions serotonin is important for a stable mood and GABA is nature’s valium-like substance, you can see where we end up without these precious resources. You always have to ask… is this short-term benefit of being able to focus and have energy worth the long-term risk of an instable mood?

    Here is an example of the neurotransmitter testing results that the Healthy Hormones Group Program will have access to. These are just clues to get an idea of the bigger picture because your neurotransmitter levels will change throughout the day. Testing and then retesting after a period of time after trying a protocol or therapy will help us to understand how your body is reacting.

    [image url=”http://gingernewtrition.com/wp-content/uploads/2015/09/Screen-Shot-2015-09-02-at-1.46.39-PM1-860×664.png” raw=”true” alignment=”center” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ width=”860″ height=”664″]

    Here is a quick explanation of the neurotransmitters that we will be looking at during the next Healthy Hormones group program:

    Serotonin – This is considered the master neurotransmitter and helps to keep balance between the excitatory and inhibitory neurotransmitters. Adequate levels is necessary for a stable mood.

    Dopamine – Key player in reward-seeking type of behavior such as pleasure, satisfaction and focus. Dopamine also influences muscle control and gastrointestinal motility. Really low or high dopamine levels is correlated with memory issues.

    Norepinephrine– Important to the fight-or-flight response and also helps to make epinephrine.

    Epinephrine– Also known as adrenaline which we all know well. Epinephrine prepares the body for fight-or-flight by increasing your heart rate, blood pressure and respiratory rate so that you can run away or fight off the danger. This will also elevate your ACTH which raises your cortisol

    GABA– Nature’s valium-like substance which also helps regulate muscle tone.

    Glutamate– Important for memory and learning but can be damaging in excess leading to depression, seizures and damaging nervous tissue. This is often seen high for those with PTSD but you also have to watch that you are not accidentally consuming glutamate from MSG or DSG sources in food.

    Histamine – Helps to control sleep-wake cycle, energy production and memory recall. This reading on your lab is a window into inflammation and the higher the number the more mental fogginess, allergy symptoms and irritability you might be experiencing.

     

    If your neurotransmitters are all trending low in conjunction with low cortisol levels, than this is a sign you are in a chronic state of stress and are now in the tired and “burnt-out” phase.  At this point you will need a good amount of support to return to a healthy level.

    Ready to find out what is going on at a sub-clinical level before symptoms occur? Ready to get to the root of why you can’t seem to kick the anxiety or get your energy back? Come join us for the Healthy Hormones Group Program!!

  • How to Stay Healthy While Traveling (Especially If You Have Food Sensitivities)

    How to Stay Healthy While Traveling (Especially If You Have Food Sensitivities)

     

    I once burst out crying in a restaurant over an acai bowl. The only thing on the menu that I presumed was gluten free, dairy free and egg free arrived to the table for my daughter and turned out to be a big bowl of yogurt!

     

    A seemingly simple task of nourishing my child became a daunting obstacle when traveling. 

     

    When traveling for work or for a family visit during the holidays, set yourself up for success before your next trip. Whether you have food sensitivities or know that the conference you are going to will have horribly unhealthy choices, being prepared will make a world of difference.

     

    Here are my favorite travel tips:

     

    • Look up restaurants in the area ahead of time. Use an app like Yelp or Urbanspoon to scout out the restaurants in the area. I like to search for farm to table, organic or gluten free. This gives me a good idea of the restaurants that might be accommodating
    • Don’t be afraid to ask. We often try so hard not to be high maintenance, but a simple question to the waitress about the acai bowl would have helped avoid my meltdown.
    • Pack digestive enzymes. Taking digestive enzymes with your meals can help avoid the bloating and belly aches that may occur from eating foods and oils that your body isn’t used to.
    • Find fresh green juice or smoothies. You can find a juice bar almost anywhere nowadays! Find one that is vegetable based.
    • Ginger root. You can easily find hot water at a hotel to make yourself ginger tea. Ginger tea is a soothing way to start the day, or can help with discomfort felt after overeating. Ginger can also help with motion sickness if you find yourself in turbulence or on a swaying ferry.
    • Have an arsenal of snacks. Avocados, almond butter, fruit, seaweeds snacks, veggie sticks, sweet potato chips, hard-boiled eggs & nuts (whichever of these that you aren’t sensitive to!). Having a small snack with balanced fat, carbohydrates & protein in the morning will help set your blood sugar up for a stable day.
    • Get your greens in. If you end up overindulging in too much sugar or processed foods make sure to replenish your minerals. Bringing a greens powder with you while traveling is an easy fix.
    • Chia seeds! A small bag of chia seeds can go a long way. Headed out for a work cocktail hour? Premix a water bottle with 1-2 Tbsp. of chia seeds and make sure to rehydrate before bed.
    • Bring a selection of teas. On my last trip I brought a mixture of teas. Nettle to replace the minerals that were stripped from a high sugar or high processed meal, dandelion root to support the liver after bombarding it with restaurant additives & preservative, and fenugreek for digestion.
    • Need to sweeten your tea or coffee? Keep sweetener in your purse. Coconut sugar packets or liquid stevia are small enough to carry with you.   Upgrade your hotel coffee or tea by avoiding refined sugar.

     

    Happy Travels!! I hope some of these tips keep you from crying at breakfast.

     

    Have any other ideas? I would love to add them to the list.

  • Asparagus, Beet and Carrot Hash

    Asparagus, Beet and Carrot Hash

     

    (Makes 2-3 Servings)

     

    1 tablespoon coconut oil

    ½ cup chopped beets (use small beets)

    1 large carrot chopped small

    3 to 4 asparagus spears, chopped

    1 small onion, thinly sliced

    1 sweet pepper, chopped

    ½ teaspoon garlic powder

    1 teaspoon raw apple cider vinegar

    Sea salt to taste

    Black pepper to taste

    For top: Egg, Chicken or 1/2 avocado

    [image url=”http://gingernewtrition.com/wp-content/uploads/2014/09/IMG_4263-860×573.jpg” raw=”true” alignment=”center” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”1″ width=”750″ height=”500″]

     

    Chop the vegetables. Wash and peel your beets (be sure to use small beets as these are easier to cook and have a sweeter taste). Chop into bite-sized pieces. Chop your carrots. Chop your asparagus, making sure to remove the tough, woody ends. Chop your onions and sweet peppers.

    Sauté the vegetables. Heat a saucepan over medium high heat. Add the coconut oil. When the oil is hot, add the chopped beets and carrots. Sauté for 5 to 7 minutes until tender.  Add the asparagus, onion, sweet pepper, garlic powder, apple cider vinegar, sea salt, and black pepper. Sauté until the onions and peppers are soft.

    To top it off: Add an over-easy egg, chicken breast or 1/2 avocado.

    To save this for later Pin it here:

    [image url=”http://gingernewtrition.com/wp-content/uploads/2014/09/Write-your-text-here-573×860.png” raw=”true” alignment=”center” margin_left=”0″ margin_right=”0″ margin_top=”0″ margin_bottom=”0″ width=”573″ height=”860″]

  • Gluten Free Flours for Baking

    Gluten Free Flours for Baking

     

    Many of my client’s discover through an elimination diet or food sensitivity testing that gluten is not their friend.  For someone who has Celiac Disease or gluten sensitivity, removing gluten is critical for their health. This can be very difficult because that tricky little ingredient, gluten, is in EVERYTHING.

     

    As the food industry is catching on to the popularity of “gluten-free” there are an abundance of foods out there with this label.  Although this may be very convenient in a pinch for someone with a gluten intolerance, these foods are often not healthy and just as highly processed as the foods they are replacing.  A daily gluten-free muffin or cupcake is not a part of a balanced diet.

     

    Instead of using gluten free products, try to eat foods that are naturally gluten free.  Have you ever tried making a wrap or burrito in a collard green?  How about spiral noodles out of a zucchini or spaghetti squash instead of pasta?

     

    For special occasions when a collard green birthday cake is not going to fly, here are some flour alternatives for gluten-free baking .

    For All Flour Recipes

    To make a flour blend, thoroughly combine all of the ingredients, and store in a covered container in the refrigerator until used. You can double or triple these recipes to make as much flour mix as you need.

    Note:  If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.

     

    All Purpose Flour Blend

    Use this blend for all of your gluten-free baking.

     

    ½ cup rice flour

    ¼ cup tapioca starch/flour

    ¼ cup cornstarch or potato starch

     

    High Fiber Flour Blend

    This high-fiber blend works well for breads, pancakes, snack bars, and cookies that contain chocolate, warm spices, raisins, or other fruits. It is not well-suited for delicately flavored recipes, such as sugar cookies, crepes, cream puffs, birthday cakes, or cupcakes.

     

    1 cup brown rice flour or sorghum flour

    ½ cup teff flour (preferably light)

    ½ cup millet flour or Montina® flour

    2/3 cup tapioca starch/flour

    1/3 cup cornstarch or potato starch

    High Protein Flour Blend

    This nutritious blend works best in baked goods that require elasticity, such as wraps

    and pie crusts.

     

    1 ¼ cups bean flour – chickpea is a fabulous choice

    1 cup arrowroot starch, cornstarch, or potato starch

    1 cup tapioca starch/flour

    1 cup white or brown rice flour

     

    Self Raising Flour Blend

    Use this blend for muffins, scones, cakes, cupcakes, or any recipe that uses baking powder

    for leavening.

     

    1 ¼ cups white sorghum flour

    1 ¼ cups white rice flour

    ½ cup tapioca starch/flour

    2 teaspoons xanthan or guar gum

    4 teaspoons baking powder

    ½ teaspoon sea salt

    How to Use Xanthan or Guar Gum

     

    Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity and keep it from crumbling.

    Add ½ teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins, and other quick breads.

    Add 1 teaspoon per cup of flour blend to make yeast bread, pizza dough, or other baked items that call for yeast.

     

    Note:  If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.