Gluten is the protein found in many grains, including wheat, rye, barley, triticale, spelt, durum, semolina, couscous and seitan. Most breads, pastas, pastries, muffins, cereals, pancakes, waffles, and crackers contain gluten. Although grains containing gluten are okay in moderation for some people, in general they are widely over consumed, and have been known to result in food allergies or sensitivities, celiac disease, digestive issues and inflammation.

If you tend to consume gluten every day or week, (which is not hard to do), it might be wise to avoid it altogether for a while, then reintroduce it in moderation after a period of no less than three months. If you want to test how gluten affects you, it is very important to completely eliminate it for the full three months. This is because it can take up to 90 days for gluten protein to metabolize out of your system. You’ll need to give yourself a 90 day or more  break in order to properly assess whether it has a negative influence.

If you know you are gluten sensitive, or have been diagnosed with celiac disease, you can start to heal or minimize your sensitivity by eliminating gluten from your diet, as well as identifying and removing other culprits that can lead to gut inflammation (As a functional wellness and nutrition consultant, I can work with you to follow an anti-inflammation diet if needed). Once that process has been completed, you can strengthen your digestive system with specific nutrients identified for your individual needs.

Initially, following a gluten-free diet can feel overwhelming. However, with time and patience, you’ll find there are many foods you already enjoy that are gluten free and many tasty substitutes for those that are not. That being said, buyers beware! Don’t be fooled into thinking you’re improving your eating habits and choosing healthier options simply by purchasing items that state “gluten free” on the package.  Many of these items contain nutrient deficient starch such as corn starch, potato starch, rice starch, and tapioca. When shopping gluten free, look for whole grains that are naturally free of gluten such as quinoa (keen-wah), buckwheat, amaranth, millet, wild rice, and brown rice.  All of these grains, aside from rice, also contain the highest amount of protein out of the grain family, amaranth being the highest and most complete.

If you’re unsure about how to get started on a gluten free diet, please contact me for help – I am an experience functional nutrition consultant. You can even try going grain free altogether for a few weeks or months. You’ll most likely lose weight, and feel quite energized.

Carbohydrates are one of the main dietary sources of energy for the body.  Aside from lactose (milk sugar), all carbohydrates are synthesized by plants. A lot of people get confused about what a carbohydrate is. They often go on fad diets and assume they are avoiding all carbohydrates by avoiding grains without realizing that fruits and vegetables are also carbohydrates. There are of course unhealthy and healthy carbohydrates and it comes down to eating the RIGHT carbs. All meals should contain a certain amount of carbohydrates – as a functional wellness consultant, I advocate for my nutrition and wellness clients to follow a Metabolic Type eating plan which includes a healthy balance of fats, proteins, AND carbohydrates for maintaining their ideal weight and feeling their best mentally and physically. 

There are two main types of carbohydrates: simple and complex. Simple carbohydrates consist mainly of fruits and sugars. Complex carbohydrates consist of vegetables, grains, and starches.  Both simple and complex carbohydrates can be refined. Refined carbohydrates are grains, vegetables, starches, and/or fruits that have been stripped of all or most bran, fiber, and nutrients. They also may be exposed to extreme heat or drying, colors, dyes, chemicals, and/or added hydrogenated oils and synthetic vitamins. This category of carbohydrates is made up of mostly starch and sugar and provides very little nutritional value to the body, merely acting as a “filler.” When you eat refined carbs, your bloodstream is flooded with sugar which triggers a surge of insulin to clear the sugar from your blood. If abused, refined carbohydrates can lead to mild or severe weight gain and can significantly increase your potential for  diabetes, cardiovascular disease, hypertension, and more.

Some examples of refined carbohydrates include: instant oatmeal, potato flakes, refined breads, bagels, cereal, pastas, pastries, sugar-sweetened beverages and jams, fruit juices, and even gluten free items made primarily with starch, potato starch, rice starch, corn starch, etc. It is important to minimize or avoid refined carbohydrates and instead focus on fresh, organic fruits and vegetables. Try to consume grains in their natural state, meaning, they haven’t been altered in any way.  Examples of unrefined whole grains include whole grain rice, millet, buckwheat, whole oats, amaranth, quinoa, and wild rice.  

Can I help you with your nutrition and making healthy food choices? I’d love to hear from you – get in touch.

One way to be sure your food is of the best quality is to eat fresh and organic as much as possible. The importance of eating organic is to avoid assimilating the harmful chemicals often used in conventional farming and processed foods. These chemicals range over 12,000 in number and consist of insults on our food such as: chemical sprays used to fertilize fields; colored dyes to improve appearance; preservatives to increase shelf life; hormones and steroids to quickly fatten up live-stock; antibiotics injected into animal feed; genetically modified (GMO) cells to “enhance” certain qualities; irradiation (drastic alterations to our food) for our “protection.” Luckily, you do have a choice. You can avoid all of this by making more informed decisions and some simple changes in your shopping habits.

As a functional nutrition and wellness coach, I work with clients on nutrition plans that encourage consumption of certified organic meats, produce, and other food products. If labels are overwhelming for you, I can help you understand products in the grocery store in order to eat and meal plan so you’re feeling your absolute best. 

In this chart, I break down the potential differences between conventionally grown produce and raised meat versus foods that are certified organic or organic. 

The lunch ideas and recipes in this category are to stimulate ideas based primarily on a protein type food list (see my previous post on determining your Metabolic Type). Please adjust according to individual taste preferences and macronutrient needs. Suggestions and ratios may not work for everyone. Be aware of how you feel after each meal. You should have energy, minimal to no cravings, and be satisfied between meals – if you are not, then you need to adjust your ratios or food choices. Please contact me if I can help you determine your Metabolic Type.

Be creative and add foods you enjoy, staying within your macronutrient ratio. It is important to use all natural or organic foods at least 85-90% of the time.

Division of your Macros:  30% Carbohydrates + 40% Protein + 30% Fat per meal. Snacks should consist of at least a protein or fat. Macronutrient ratios may need to be adjusted for individual needs

More tips on following your menu guidelines:

• Avoid gluten and dairy for 3 months to identify and heal from any potential allergies.
• Alternate your foods. Vary nuts and seeds, different meats, different fruits and vegetables every week.
• Feel free to mix up the menus as long as you are staying within your proper ratios of carbs/proteins/fats.
• Avoid conventional animal proteins. Conventionally raised animals have been injected with growth hormones, and antibiotics, and fed an unnatural diet. Buy your meats exclusively from Whole Foods Market, or local farms.
• Snacks can be used as part of a meal as long as a protein is chosen to go with them.
• Avoid using the microwave, even if only to warm water.
• Grain foods are optional and must be limited for a protein type.
• Any fruits eaten should be “green” – not fully ripened. Fully-ripe or overripe fruits can be too high in sugar for protein types. Preferably, fruit should be eaten with some protein and/or fat like nuts or avocado.
• Note: Portions are based on individual needs. Be sure you are eating enough food to feel satisfied but not too full.

Get your printable PDF of easy Lunch Ideas for a Protein Type here!

In my last post, I explained metabolic type nutrition guidance if you’re a protein type as well as my favorite protein type dinner recipes. Check out that post here.

Here are some easy breakfast ideas for protein metabolic types – egg free ideas are included and yes, you can have pancakes! Get in touch with me if I can help with determining your metabolic type or if you’re in need of nutritional and wellness consulting. Remember, I can conduct appointments virtually.

Download my printable PDF Breakfast Ideas for Protein Types here.

The menus in this category are to stimulate ideas based primarily on a protein type food list (see my previous post on determining your Metabolic Type). Please adjust according to individual taste preferences and macronutrient needs. Suggestions and ratios may not work for everyone. Be aware of how you feel after each meal. You should have energy, minimal to no cravings, and be satisfied between meals – if you are not, then you need to adjust your ratios or food choices. Please contact me if I can help you determine your Metabolic Type.

Be creative and add foods you enjoy, staying within your macronutrient ratio. It is important to use all natural or organic foods at least 85-90% of the time.

Division of your Macros:  30% Carbohydrates + 40% Protein + 30% Fat per meal. Snacks should consist of at least a protein or fat. Macronutrient ratios may need to be adjusted for individual needs

More tips on following your menu guidelines:

• Avoid gluten and dairy for 3 months to identify and heal from any potential allergies.
• Alternate your foods. Vary nuts and seeds, different meats, different fruits and vegetables every week.
• Feel free to mix up the menus as long as you are staying within your proper ratios of carbs/proteins/fats.
• Avoid conventional animal proteins. Conventionally raised animals have been injected with growth hormones, and antibiotics, and fed an unnatural diet. Buy your meats exclusively from Whole Foods Market, or local farms.
• Snacks can be used as part of a meal as long as a protein is chosen to go with them.
• Avoid using the microwave, even if only to warm water.
• Grain foods are optional and must be limited for a protein type.
• Any fruits eaten should be “green” – not fully ripened. Fully-ripe or overripe fruits can be too high in sugar for protein types. Preferably, fruit should be eaten with some protein and/or fat like nuts or avocado.
• Note: Portions are based on individual needs. Be sure you are eating enough food to feel satisfied but not too full.

Get my favorite Easy Dinner Recipes for Protein Types as a downloadable PDF. 

Here are some of my core nutritional tips for optimal wellness and feeling your best. There are certainly more, but these are what I start my clients on when we begin their individual nutrition and supplement plans. Contact me if you would like more wellness and nutrition guidance. 

1. Balance each of your meals with a protein, carb, and fat. Carbohydrates should primarily come from vegetables and fruit.  Adjust the amount of each nutrient to fit your Metabolic Type. 
2. Limit or avoid cheeses except for raw lighter varieties such as cottage, feta, and goat cheese. Raw cheeses can be found at your local health food store or the Specialty section at Whole Foods Market.
3. Avoid pasteurized milk.
4. Choose only organic full fat yogurts or kefir.
5. Limit Starch in the form of breads, pastas, chips, crackers, white potato, etc.
6. Eliminate refined carbohydrates and replace with whole grain, sprouted, or cultured. These items can be found at most health food markets.
7. Use only organic fruits and vegetables. If you cannot get organic, wash with one part water, one part white vinegar, or peel outer rind to remove harmful pesticides.
8. Chew your food slowly and in a relaxed manner to allow enzymes in the saliva to begin the digestive process.
9. When shopping, even in a health food store, become a label reader. Watch for hydrogenated oils, synthetic dyes, sugars, and preservatives. If you can’t read it, don’t eat it.
10. Raw honey, maple syrup, or stevia can be used in place of refined sugars. These are healthier sugars which have all of their properties intact and can provide enzymes, minerals, and other nutrients to the body.
11. Be aware of low fat/no fat imitation foods – artificial ingredients are often used and fat is an important macronutrient that belongs in certain natural foods.
12. Vary your food and try not to eat the same things week after week. Try adding a variety of super foods such as gogi berries, mulberries, and raw cocoa powder to mix up your flavors and increase nutrient density.
13. Be sure olive oil is cold press and in a dark glass only (no plastics, or aluminum/metal).  Olive oil can be used for baking or to drizzle on a meal after cooking. Do not fry with olive oil as it is too unstable in heat.
14. Replace vegetable oils with real butter, ghee, coconut oil, or palm kernel oil for baking, sautéing, or frying. Three tablespoons of Coconut Oil per day keeps the fat away!
15. Use high quality stainless steel, Pyrex, or an iron skillet for cooking to avoid harmful heavy metals.
16. Drink only filter water using a high quality water filter. Limit bottled and tap water, as well as fruit juices and sugary beverages.