Category Archives: Diet

Best Gluten-Free Yeast-Free Bread Recipe

Clearly one of my New Year’s Resolutions should have been to keep up with the blog ūüôā

The good news is that every time I came across something I wanted to share with you, I filed it away, so I have an abundance of recipes, research and resources ready and waiting!

The most exciting dietary discovery of 2012? BREAD!

Since I try to follow the Phase 1 diet 90% of the time (eating whole foods with lots of vegetables, fruits, meat, fish, eggs, nuts, and seeds), the one thing I miss (for taste and convenience at lunch time) is BREAD. When you take it out of your diet, you realize just how much you were consuming in the first place!

So when the dietician on Know the Cause shared this recipe, I thought I’d won the lottery. And then I thought it couldn’t taste like REAL bread without wheat and yeast. But you know what? It’s AMAZING.

It’s flatbread, but depending on how thick you spread it on the pan, it will have some fluffiness to it. And the spice on top is perfect.

Here is a link to this recipe on the Know The Cause website, as well as other Phase 1 recipes for Apple Cinnamon Amaranth, Chewy Chocolate Chip Cookies, and Yogurt Ranch Dressing.  I take no credit for anything except stumbling across this recipe on their site and wanting to share it with all of you!

Simple Flatbread Recipe
Developed by Kristin Kons

1 ¬Ĺ cups blanched almond flour
3/4 cup tapioca flour
1/3 cup (2 TBS whole seeds) ground flax or ground chia seeds
1 teaspoon xylitol or raw honey or 7 drops liquid stevia
1/2 teaspoon baking soda
1/2 teaspoon sea salt
3 organic eggs
1/3 cup plain organic yogurt, preferably full fat or low fat
Any dried herbs with sea salt‚Äď Italian seasoning,¬†Frontier Adobo Seasoning Blend

1.¬†¬†¬† Pre-heat oven to 350¬ļ

2.¬†¬†¬† In a large bowl, combine almond flour, tapioca, ground flax or chia, xylitol, baking soda and salt. [I use chia seeds…]

3.    In a small bowl, blend eggs and yogurt with an electric mixer for about 30 seconds.

4.    Add the egg mixture into the dry ingredients and use mixer or stir to combine until it forms a sticky, wet dough.

5.    Pour batter onto a 12×16  jelly roll pan/cookie sheet lined with parchment paper or a silicon baking mat. Smooth batter out with a spatula over the entire surface area, so it is thin and even.

6.    Sprinkle herbs of choice and sea salt (if you’re using a salt-free seasoning blend) evenly over dough.

7.¬†¬†¬† On center rack of oven, bake at 350¬ļ for 8 minutes, or until a toothpick inserted into the center comes out clean. Don‚Äôt over bake or it will be too dry.

8.    Cool and cut into desired size. I like using a pizza cutter to do this.

I did try making this recipe with different combinations of buckwheat, amaranth flour and tapioca (because we have a nut allergic child), but it just didn’t turn out the same. Luckily my mom lives in the area and makes us a batch every once in a while (oh who am I kidding…at least once a week!) because I noticed that the almond flour does tend to escape the mixing bowl and I didn’t want to contaminate the kitchen with the fine almond flour. (Speaking of cross contamination, we also don’t toast the bread, because we want to keep the toaster “nut-free” and if we butter the bread, we don’t double-dip into the container after touching the bread.)

I haven’t tried any of the other recipes by Kristin Kons, but the chewy chocolate cookies are tempting! If you do try one of the other recipes, please let me know how you liked it!

Some Things I’ve Learned in 2011…

This year I became much more cognizant of health. (I’m sure, in part, because I’m writing all of my thoughts¬†and research¬†about health right here!)

The process of staying healthy–the effort to eat well, make time for exercise, make better choices, and of course, get enough sleep–is NOT an easy proposition in this day and age.

If you read my last post on what Americans are eating these days, the food options we are choosing are not usually healthy ones. Exercise is often the last item on a daily calendar and somehow that “appointment” gets lost in the shuffle of life.¬† And sleep. One of my passions these days as a sleep consultant.¬† As my business has grown, I get A LOT of friends asking, “Does this work for adults too? I have insomnia [or some other sleep issue].” It seems that if we’re lucky enough to get to bed at a reasonable hour each night and able to get enough hours of shut, we’re in the minority.

I say let’s make health a priority for 2012!¬† There are a whole bunch of different resolutions floating around my house today…some are BIG and some are small, but ALL will contribute to a healthier you (or me):

1.¬† My husband and I are going back on the Phase 1 diet ¬†after falling off the wagon over the holidays. A nice bonus is that you can quite easily shed those extra fruit cake pounds by eating whole foods.¬† Try it for 4 weeks. See if that lingering sinus infection or¬†sore throat goes away, and if those¬†migraines or lethargic feelings actually disappear. AND it’s actually LESS expensive (double duty for that financial resolution too!)

2. Drinking more water (including coconut water).¬† I think I need to be more aware of my hydration…my skin is DRY!

3. Going to bed (and waking up) at the same time every day.¬† If you read my post about Daylight Saving Time and that extra hour of sleep, you get a sense of the sleep debt we all are carrying around.¬† If you need an alarm clock to wake up in the morning, you have a sleep debt.¬† Try going to bed earlier every night for a week (not sleeping in a few hours on the weekend–that messes up your circadian rhythm) and see if that puts a dent in reducing your sleep debt.

4. Exercise more. I’ve mentioned that I’ve never had an issue with weight…which is actually a downside to being thin. Most people are motivated to exercise because they want to change the way they look. (If you’re someone who¬†does it to get your insides in order too, good for you!) I often push exercise to the back burner when I’m busy. But I’m going to try to walk our dog more and actually get to the gym on a regular basis. I will never be a 5-6 times a week kind of exercise girl, but I should be able to pull off 3-4. That’s my goal.

5. Spending more quality time with my kids.¬† This year, we’ve had surgeries. Out-of-town guests. I’ve started a new business. I’m volunteering at church. I tutor math.¬† I make time for all of these things, and I should make more time to PLAY with my kids. Just 20 minutes each day makes such a difference. And not 20 minutes while you have one eye on your computer screen or are mentally reviewing your to-do list in¬†your head. REALLY PLAYING, down on the floor, getting messy kind of play.

6. I try to have one “learning” resolution every year. This year it’ll be to more fully understand all of the computer “stuff” I’m using to grown my business.¬† I just got on twitter (@sleepbetterbaby) and am feeling like a grandma learning about # and retweets! There are so many things to do with a business Facebook page (mine is Sleep Training Solutions) and I’ve barely scratched the surface.¬† And Mailchimp.¬† That cute little monkey “spokesman” is taunting me these days because I’m not really sure how to use email distribution systems.

So those are my resolutions for the New Year. I hope they last into February (and beyond!) It feels productive to write them down and see them on paper (or computer screen). It doesn’t seem so daunting now that all of my IDEAS are a¬†6 item list.

So HAPPY NEW YEAR! May 2012 be a year full of health and prosperous¬†for all¬† ūüôā

Care to share your resolution(s)?

What is the Average American Eating?

If you had to estimate how many pounds of food the average American eats per year, what would say?

[Average is a 5’9″ male or 5’4″ female, approximately 36.6 years old…]

Any guesses?

You’re going to be shocked.

Every year, the average American eats 1996.3 pounds of food…that’s almost 2 TONS?!

I recently came across a website that showed the number of POUNDS of food we are eating by food group. Being on the Phase 1 diet, I was especially interested to see how much food we eat that is NOT on the diet:

600 lb Dairy (non-cheese)
193 lb Wheat Products and cereal
56 lb Corn
141 lb Caloric sweeteners (including  42 lbs Corn Syrup)

990 lbs!? That’s almost HALF of what we’re eating for the whole year!¬† If you think like I do, that certain foods are actually medicinal (those with anti-fungal properties) and some actually encourage fungi¬†to thrive (sugar, grains, peanuts, pistachios, corn), then it makes sense why we, as a society, are sicker than ever!

The research was broken down further to show the “really bad foods” too:

29 lbs of French fries
53 gallons of Soda
23 lbs of Pizza
24 lbs of Ice Cream

No wonder obesity is such an issue in our country.

I truly believe that people don’t understand that the foods they eat are directly impacting their bodies. The INSIDE of their bodies. People usually adopt healthy eating habits when they notice their pants are getting snug, but not necessarily when they get random tummy troubles or an increase in sinus infections.

It would be great if someone could invent an x-ray type machine that could show you what your insides really look like. I remember Oprah had Dr. Oz on a few years back and showed a large 15 pound piece of fat, what many Americans are carrying around their middle. Seeing that would make anyone want to diet. I think we all need these reality checks more often ūüôā




Things Change

I am a creature of habit…

I have my daily routines.¬† There are appetizers¬†and dinners that I make on a regular basis. If you look in my closet, it’s filled with jeans and MAYBE two or three colors of shirts and sweaters.

Maybe that makes me boring. Definitely not trendy!¬†I think predictable is a more positive way of thinking about it ūüôā

I was reminded today, though, that things do change, whether you want them to or not!

As I’ve mentioned before, we have a nut allergy in our house.¬† After the initial AHHHHHH, and spending 2 hours at the grocery store scouring the shelfs for nut-free items, I found my list of things I would be regularly buying for him.

And I’ve stuck to that list for about 5 years, with minor tweaks here and there.

But today, as I was picking up a loaf of bread, glancing quickly at the ingredient list as I always do to make sure there aren’t any new nut warnings, I found one!

It seems that MANY bread companies have nut warnings now.  Brownberry and Arnolds were safe a few weeks ago. Now they are made in a facility with walnuts and almonds.

Were they always make in the same factory with nuts and someone called them out on their labels? Maybe.

All I know is that I now have to buy a different kind of bread (as of today, Natural Ovens and Pepperidge Farms were still nut free) and I’ll have to reprogram reaching for the old loaf of bread for the next few trips to the store ūüôā

If you are shopping for someone with a food allergy, please remember to check labels every time to buy an item.¬† Things can change overnight….

Gluten-Free Stuffing Recipes for Thanksgiving

This is going to be a quick post!

In preparation for Thanksgiving, I thought I’d pass along a New York Times Health article that came across my screen on gluten-free stuffing alternatives:

Stuffing is such a traditional part of Thanksgiving dinner (at least at our house!)…The smell of celery and onions cooking¬†is rather intoxicating. I can’t imagine NOT having it!¬†¬†These recipes take the same flavors and give them a¬†new spin.

I haven’t tried any, so I can’t really recommend one over another, but if we didn’t have a nut allergy in the house, I’d try #2. I’m a sucker for butternut squash ūüôā

Let us know if you end up trying one of the recipes! I’d love to hear how it turns out ūüôā


I Bought The Cow

Many of you like the idea of eating well.  Organic fruits and veggies.  Free range chicken.  Grass-fed beef.  The downside is often the expense.

I hear ya!

Since I eat a lot of protein, my meat bill is rather ridiculous.¬† I usually get a few pounds of grass-fed ground beef and some free range chicken breasts for the week and it’s about $30.

BUT there may be another solution!

My husband, knowing my love of all things beef and my need to find the best deal possible, bought an eighth of a grass- fed cow. 

I mean a Steer.  After this great surprise windfall of beef, I became educated:

  • A Cow is a bovine that has had a calf
  • A Heifer is a bovine that has not had a calf
  • A Steer is a castrated bovine used primarily for beef
  • A Bull is a bovine used for breeding purposes
  • A Calf is a young bovine that is still on its mother’s milk

Anyway,¬†some¬†friends asked us if we “wanted in on a grass-fed cow” and there was no question!¬†

There is actually a word for this–like-minded, carnivorous friends who get together and purchase a steer and each take a fraction of the butchered beef is called COWPOOLING.¬† Huh.

Anyway, our cowpool friends dropped off our delivery Saturday night and I am amazed at the amount of beef we got (shrink-wrapped, labelled and frozen) for the price we paid.  We got a little bit of everything:

  • 8 or 10 Steaks (rib-eye, sirloin)
  • 4 or 5 packages of Stew Meat
  • 4 big Short Ribs
  • 10 packages of Ground beef
  • 22 Hamburger Patties
  • 4 packages of Jerky
  • 2 packages of Beef Sticks
  • 1 package of Bologna (looks like salami to me)

And that’s one 1/8th of the Steer?! There’s no doubt in my mind that this is a good deal.¬†

But why is grass-fed beef superior healthwise to conventional beef?

  • Higher in Omega-3 fatty acids and¬†CLA (conjugated linoleic acid) which reduce the risk of heart disease
  • Lower in fat and calories
  • Higher in Vitamin E (antioxidant, anti-aging)
  • Higher in beta carotene
  • Cows are not given antibiotics or growth hormones

So if you’re in the market to get a big ol shipment of frozen grass-fed beef, check out¬† It’s a great resource to find farms in your area that offer grass-fed meat.¬† Some things to keep in mind:

  • It’s less expensive to cowpool and find enough friends to buy a whole Steer.¬† Some farms will let you buy 1/4, but the price per pound will be higher.¬†
  • Usually¬†small farms only offer pick up, and¬†¬†larger farms will ship nationwide (for a pretty hefty fee).¬† Ours came from Wisconsin¬†somewhere…and thanks to our head cowpoolers who coordinated the pickup, ours was delivered to our back door!
  • You need to order early–there are¬†usually 2 times a year (Spring and Fall) that farms will slaughter their steers, and people reserve theirs months in advance
  • An Angus will yield about 420 pounds of frozen beef and a Dexter will yield about 275 pounds!¬† Don’t know what type of steer we got…if you are getting more than 1/4 (which can be anywhere from 60-100 pounds of beef!), you’ll need a deep freezer to store and keep all that meat fresh for 6 months.

If you have any questions about cowpooling, please ask…wouldn’t want all of this random knowledge to go to waste ūüôā

Yummy Gluten-Free Cookies

WHAT??  But cookies have sugar!

Yes, but I’m also not perfect.¬† Sometimes I just want a little something chocolatey from my past life. ¬†And I don’t eat entire boxes of cookies like I used to ¬†ūüôā

So I buy these:

They are definitely not as cheap as Chips Ahoy, but they are gluten-free and made with organic quinoa flour, rice flour, quinoa grains, real sugar, natural vanilla extract…real food. Nothing that sounds like a chemical and is hard to pronounce.

And they are individually wrapped.¬† Much better for someone like me that has a tendency to sneak “just one more.”

There are several different flavors, but chocolate chip is my favorite.

If you’re looking for a gluten free treat and aren’t on a strict candida diet, these might be worth a look.

And no, I’m not being paid for this post. I just really like the product and think it’s a good company to support ūüôā