Tag Archives: Gluten-free diet

Learn My Top Tips for a Gluten Free Lifestyle

As a nutrition and health coach I have become very aware of how I feel on a day to day basis based on the food that I am eating and the quality of life I am living. I wasn’t always this aware. For years I struggled with frequent headaches, anemia, bloating, low energy, and weight gain. Sounds pleasant doesn’t it? To say I had no clue what was going on with my body was an understatement.

I visited my doctor frequently, took all sorts of vitamins and medications, and had blood work done almost every other month. No matter what I did I was tired, sluggish, and frustrated. It became the daily normal to feel this way and for years I settled for a life low on energy.

What if I told you all of this began to change with a blood test. Two years ago I was diagnosed with Celiac disease thanks to a blood test from my doctor. My world was flipped upside down. As a former whole grain carb lover, I had to change some of my favorite foods overnight and figure out what exactly I could eat.

paleomeatball2Bowls of Pasta became Bowls of Spaghetti Squash 

What started out to be one of the most stressful months of my life suddenly became the most amazing. My headaches started to decrease, my anemia disappeared, and my bloating almost completely vanished. Turns out while I had no typical symptoms of stomach problems, I indeed had an intolerance to gluten, and for years I lived not knowing about it.

When I began my gluten free journey it seemed as though I couldn’t learn fast enough. What I could and couldn’t eat became a daily research project, and everything from my prescriptions to the gum I chewed, needed to be reassessed.

DSCN1992Flour Tortillas became Collard Wraps

Luckily I came across some amazing resources that helped me along the way. Today I want to offer you that same resource. Are you in the process of going gluten free? Just diagnosed and not sure where to start? Are you curious about giving up gluten? I am offering five gluten free power sessions. For 60 minutes we will talk together about what exactly it means to go gluten free, how to transition your lifestyle, and the first steps to take. Together we will create an action plan for your gluten free journey.

You will also receive:

  • My favorite Gluten Free Foods List
  • Eating Out Gluten Free Guide
  • A List of Gluten Free Products and Brands I love
  • My Ideal Gluten Free Reading List
  • Links to my Favorite Gluten Free sites
  • Gluten Free Recipes for All your favorite foods

…All delivered straight to your inbox when you book your session

Send me an email today ([email protected]) and I will help you get started on your gluten free journey. Once I receive your email I will send you an invoice for $150.00. Once I receive your payment, you will get all of your gluten free information and we will schedule a time to chat. I can’t wait to hear from you and spill on some of my favorite gluten free tips.

P.S. Check out my latest on Mind, Body, Green… Why I Started Losing Weight When I Stopped Dieting.

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Does Eating out Give you Anxiety? Part 1

I’ve been trying to write a post to pinpoint my feelings on eating out for a very long time. I always got hung up because it is such a fearful topic for me. It wasn’t until I went out this past week that I really got clarity on what I had to say.

Let me know if you can relate to this: because I was always “on a diet”, eating out was a very taboo thing to do. I despised not knowing what was in my food, feeling like I couldn’t control my portions, and feeling like I had to stick to my diet, but most of all I hated to eat in front of people.

We’ll talk about the hating to eat in front of people in part two but for now let’s address those fears from eating out. So this past week I made plans to go out to dinner with a friend. Totally normal, right? Since I’ve been fighting my fears of weight gain and battle with ditching the scale I have gotten so much better about eating out.

Needless to say when my friend suggested going to a gluten free pizza place, I started to freak out a bit. I thought I had passed my fear of eating out so why all of sudden was there a lump in my throat? Why was I scanning the menu to see if there was a salad I could order instead?  Multiple thoughts ran through my head before going: would I have the energy at CrossFit the day after? Would I have a major “fat day” the following day? Would I eat everything in sight after eating the pizza? All this fear over a piece of gluten free pizza. Seriously.

It was after this minor freak out that I realized something; this was about so much more than just the “pizza”. This meant I was letting go of another one of my “food rules” I had created in my mind. If I fought this and went out and had some gluten free pizza I would realize that it was totally okay to eat it. I would see my progress and most of all enjoy my time with my friend. So I went, I ordered gluten free pizza, paid attention to my hunger, and enjoyed it. Not once did I actually stress about what I was eating while I was there.

This story has two main points, one is I want to show that I too still struggle and I plan on continuing to struggle, but I also plan on fighting. Had this been a year or two ago that pizza would have never been eaten, instead I would have eaten a bowl of lettuce, and gone home starving, probably left to eat more than I would have with just the pizza. Either that or I would have cancelled with my friend, and yes I was that bad.

Now while this certainly caused me some anxiety I was able to get through it and totally enjoy myself and I absolutely think you can too. My other point is that I was totally fine eating the freaking pizza. I ate it, was satisfied, woke up normal and hungry the next day, and had plenty of energy to work out. So the next time you start to freak out about breaking a “food rule” you have created or get that major anxiety rush that eating out can cause, I want you to reality check yourself. Ask is it worth the fear? Is it worth the obsession? Take that leap and step outside your comfort zone. You might surprise yourself

Anyone else struggle with eating out? What creates the most fear for you and how have you overcome it?

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Paleo Chocolate Fudge Cookies

One thing I always do for the blog is keep a list of recipe ideas I get or things I want to attempt to make Paleo or gluten free. A very long time ago someone requested I figure out how to make chocolate crinkle cookies that were Paleo. Since then I’ve been working on it but have yet to figure it out. While I’ve never actually had a real chocolate crinkle cookie I imagine them to be chocolatey and cake like. These cookies do have somewhat of a resemblance I think becasue they are super chocolatey and a bit fudgie. Plus they taste like cake. The only they don’t have is the powdered sugar. Instead I replaced it with a much more Paleo swap of unsweetened coconut (or sprinkles…not Paleo…for some color). Hope you like them!



  • 2/3 cup unsweetened cocoa powder 
  • 1/4 cup almond flour
  • 1 tsp. baking powder
  • dash salt
  • 1/2 cup almond butter (just almonds)
  • 2 eggs
  • 1/2 cup honey
  • 2 tsp. vanilla
  • Unsweetened coconut


  1. Preheat your oven to 350 degrees. 
  2. In a mixing bowl combine the cocoa powder, almond flour, baking powder and salt.
  3. Mix in the eggs and almond butter stirring well.
  4. Add in the honey and vanilla blending until combined.
  5. Drop batter onto a greased baking sheet by 1/2 tbs. full.
  6. Sprinkle the cookies with unsweetened coconut.
  7. Bake 8-10 minutes until tops begin to crack.

Makes 20 cookies 



What recipe would you like to see made Paleo or Gluten Free next?? 

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Paleo Gingerbread Pancakes

Happy January 1st! I will be posting an article later this week on why I don’t do resolutions but I will be doing some goal setting in it’s place! I spent my News Years Eve working, and this morning am headed to New Year’s Day brunch with my family. It’s a yearly tradition. So I thought in honors of New Years brunch I would leave with a brunch recipe: pancakes. Before we get to our recipe I wanted to share with you some highlights of Sophie’s first big snow. Boston got a bunch of snow on Saturday night and while I dread it, it turns out, Sophie loves it!


Being the spoiled puppy that she is I shoveled a path for her in the backyard but she preferred the snow!


She’s so fluffy the snow sticks to her fur. Totally doesn’t phase her.



And that was our weekend. This weekend only makes me dream of the beach more and more….

Onto your recipe…

I learned a very important lesson in the process of making this recipe: Gingerbread pancakes do not photograph well. It also doesn’t help when you burn them! But I promise you they’re delicious and 100% Paleo and Gluten Free! So make them for, brunch, breakfast, dinner, whatever you may be doing today and have a very happy New Year!



  • 1 tbs. coconut flour
  • 1 tbs. almond flour
  • 1 tbs. coconut sugar
  • 1/2 tsp. baking powder
  • 1/2 tsp. ginger
  • 1/4 tsp. cloves
  • 1/8 tsp. cinnamon
  • 1/8 tsp. all spice
  • 1/8 tsp. xanthan gum
  • 1/2 tbs. blackstrap molasses
  • 3 egg whites


  1. In a mixing bowl combine all of your dry ingredients (flour, sugar, and spices).
  2. Next mix in your molasses and egg whites and stir well.
  3. Preheat a skillet with coconut oil.
  4. Pour your batter into 3 smaller pancakes and bake until the edges start to round and cakes bubble and flip.
  5. Cook until done and enjoy!

Paleo Gingerbread pancakes

Makes 1 serving. 

Paleo GingerBread Pancakes

Happy New Year!

How are you celebrating the new year??? What did you do last night? 

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Peppermint Chocolate Chip Sugar Cookies

Happy National Candy Cane Day! I wasn’t quite sure what I could make Paleo to celebrate National candy cane so I decided to go with a gluten free recipe instead. Besides, my sister always approves of my gluten free recipes more than the Paleo ones, and her opinion counts! Even though Christmas has passed, which I can’t believe, the year flew by, doesn’t mean we can’t still celebrate with holiday flavors. I always used to be so sad with the  end of the holidays when I was younger. It meant I was back to school and counting down to February vacation. Now it just means that we are a bit closer to summer and have a lot of snow and cold weather ahead. Yuck! This means I make sure to really pay attention to my mood and how I’m doing. When I feel a case of the “winter blues” coming I make sure to take extra good care of myself. Some ideas…

  • Planning a trip or vacation (even if it’s just a weekend)
  • Work on a project (cleaning my closet, decorating a room, organizing my kitchen, etc…)
  • Cozying up with the puppy in my comfiest sweatpants and watching a movie
  • Extra naps
  • Making time for CrossFit and dance classes when I need it
  • Going shopping
  • Extra manicures and pedicures
  • Lots of time with friends and family

peppermint chocolate chip sugar cookies


  • 1/2 cup sweet white sorghum flour
  • 1/4 cup almond flour
  • 1/4 cup arrowroot starch
  • 1/2 tsp. baking soda
  • 1/4 tsp. xanthan gum
  • dash of salt
  • 1/3 cup unsweetened applesauce
  • 1/4 cup agave (can sub honey or maple syrup here)
  • 1 egg
  • 1/2 tsp. vanilla
  • 1/8 tsp. pure peppermint extract
  • 1/4 cup enjoy life mini chocolate chips
  • 5 peppermint candies (check the label and make sure they’re gluten free)


  1. Preheat your oven to 350 degrees.
  2. In a mixing bowl combine your flours, arrowroot starch, baking soda, xanthan gum, and salt.
  3. Next add in your applesauce, agave, and egg mixing well.
  4. Add in the vanilla and peppermint extract.
  5. Lastly fold in your chocolate chips and crushed peppermint candies.
  6. Drop onto a greased baking sheet in 1/2 tbs. sized portions.
  7. Bake 10-12 minutes.

Makes 12 cookies

gluten free sugar cookie

gluten free peppermint chocolate chip cookie

Anyone else suffer from the “winter blues”?? What are some things you can do to make yourself feel comfy and happy?

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