"Ready Set Cupcake" ... a gluten free happy moment

It has been several weeks since I last blogged. Life has been a whirlwind of things both good and bad from my first book coming out to a nasty respiratory virus battle for my two youngest children landing one of them in the hospital for a couple of days. On November 1st... however all the bad vibes were overtaken by joy when Whole Foods opened 15 minutes away from my house! YAYYYY!!!! Grand Opening day of any place like this is a recipe for chaos and I never go! So... there I was on opening day pushing my cart with three kids in tow because I was ELATED that my gluten-free dairy-free lifestyle just got easier and happier knowing the selections there would be glorious and bountiful!! (I think I heard angels singing in the background.)

 It's hard... or should I rephrase "challenging" to find stores that have a good selection. Having three children attached to my hip not to mention a full time career, grocery shopping can be a daunting task. It can take forever to get what I need in between the "I want this and I want that's" leaking from the mouths of my 3 adorable babes.  Having to go to 3 (sometimes 4) stores to get what's on my list makes it no less daunting.

As I was dodging what resembled human bullets with carts up and down the crowded, chaotic, isles of the store, I came to the end of an isle where there was a lady packing up her "demo" table. Being that it was grand opening day, there were demo's and tasty goodies being sampled all over the store making store traffic even more ridiculous to swerve through. As soon as this kind lady saw the kids, she sadly said, "awww, you JUST missed it!" To which I said, "missed what?"

She proceeded to tell me that they had just run out of cupcakes to which I gratefully said, "that's okay, we are gluten and dairy free anyway" Her face lit up (not the typical response I get when I say that) and she said, "WOW! Our cupcakes ARE gluten AND dairy free!" We ended up in a conversation and my standing in the way of traffic did not phase me a bit. After a few moments of hearing about her product I told her that I would definitely check it out on my next visit, and mentioned being an author of a health and wellness blog. As soon as she heard about the blog, she summoned for her assistant to fetch a box of this secret cake mix for me out of the cooler in their car. A few moments later he came back with a typical cake box that was frozen and handed it to me free of charge.

She explained her product in more detail, and I agreed to review the cupcakes on my blog, both of us were excited! I was the FIRST person to get her product... it had not even hit the shelves yet; how exciting to be the first one! I went home and made cupcakes that night... and with much delight they were amazing! They were so rich and chocolaty that I would have sworn it was devils food cake. I did not even frost them. I simply sprinkled a few dairy-free soy-free chocolate chips on the tops halfway through the baking. The brilliant packaging made for an effortless clean up because the batter is frozen until you are ready to use it. You simply thaw the batter which is conveniently and cleverly packaged in a pastry bag ready to whip out, just trim the end and pipe into cupcake pans. BRILLIANT I said! Impressed! All the way around.

The lesson in this story is this... sometimes, when we change our lifestyle for one reason or another we are reluctant to share what we have changed in fear of being thought of as weird, neurotic or overly cautious with what we eat. I know that when I first had to make this change I felt like a nuisance when I had to ask for the gluten free menus at restaurants, I hated feeling like a pain in the butt, like I am picky or like I was only asking to be "trendy".  However I have quickly learned to accept my new lifestyle with pride, I have made positive changes to prolong my life and make my everyday better... there is certainly NO shame in that! Not to mention I got a free box of VERY yummy cupcakes!

A big thanks to Carolyn Shulevitz for creating this clever yummy cupcake batter for those of us who need the simple pleasures in life and don't always have time to slave in the kitchen with our busy lives! I appreciate your generosity in allowing me to be the first consumer ever to receive this product. I enjoyed every bite! :)

Available at Whole Foods  

Visit the website www.readysetcupcake 

"like" them on Facebook  https://www.facebook.com/Ready.Set.Cupcake

Toxic Truths part #3

A few months back when I first started this blog I decided to begin analyzing what made a more successful blog. I wanted to get into the mind of my readers and see what it was that they wanted to read about. It's psychology and well... I am good at that stuff. I have been posting different kinds of things on different kinds of topics to see what is read the most, what titles catch people eyes etc. I have learned that people are liking the more controversial posts. The ones that "blame" someone for something that is hurting us, killing us, making us wrinkly and overweight. It's been interesting, exciting and sad.

It's been interesting simply because I  like to see how people think, it's been exciting because it has taught me more about what is going to help me in my writing career, and sad because it says that people like controversy... not harmony; and that is TOXIC; one of the worst kinds of toxin you can absorb. MENTAL toxins. But the right kind of mental information will help you. Things that make your heart pound are better for you as long as it's the truth and about something that will make you life better and more fulfilling.

Appreciate and absorb the good in things instead of the bad, the happy things, not the angry... the things that make your heart come out of your chest with compassion... not the ones that bring you feelings of animosity, jealousy or bitterness.

THAT's mental health and wellness. Unhealthy surroundings are unhealthy... period. Yeah, things may be harder, if you change your scenario, but you are better off in the long run. TRUST me.

I hope that you get this message tonight. I know it's short, it may not have any yummy meals attached that you can cook for yourself or your family, but it definitely has something you need to bite off and chew.

See you next Monday! Until them GET healthy!

Shelley Giard

What Happens in your Colon STAYS in your Colon...

That's why you have to do something about it!

There are not many people who openly talk about their "poop habits"... although I have heard that Dr. Oz talks about them all the time (I've never seen the show.) The truth of the matter is we SHOULD be talking about and thinking about it more often if being healthy and disease free is what we hope for our futures. I am not here to gross you out with gory details of what your "dirty business" should look like, smell like or if it should sink or float... what I am here to share is how often you should be going and if you are not, what can help. Let's just say I have been there.

After my gallbladder surgery in Sept. of 2011, my digestive system drastically changed and because of that I have since changed my lifestyle... although at first it seemed a negative thing not being able to have some of my favorite foods, I am now quite happy that it led me to becoming more knowledgeable about nutrition, how we digest things and how we eliminate what our bodies don't use; and I have found new favorite foods. I talk about this gallbladder experience in a previous blog post, so if you want the whole scoop find the blog posts titled "How I became Gluten and Dairy Free parts 1 & 2" in my archives.)

I was fully aware that going regularly was the goal; and remember when I used to eliminate 3-4 times a day and people thought I was abnormal because of that. I have now learned that if you are not eliminating for every meal you eat, you are clinically constipated; turns out I WAS normal after all; it was everyone else who was abnormal. Are you eating three meals a day? Then you should be eliminating three times a day. Pretty crazy you think? Well... it's a fact. If you compound that mathematical equation  in your head for a minute chances are you will realize that you are pretty backed up. I am basing that assumption on conversations I have had with my clients and finding out that the average person sitting in my chair to get their hair done goes once a day if they are having a good week. I was baffled!!

So... I did some research; of course, because that is what I do when I want to learn. (Google is my "school" of choice.) What I found did not surprise me... but it validated what I have preached for years. CHEMICALS in our products and food are causing most of our diseases and illness's. We cannot digest this stuff! Our bodies cannot process chemicals, so they slow us down, make us sick, cause diseases that cannot be cured, and sludge up our systems because they wreck havoc on our colon. All disease starts in the colon... fact#1. All disease can be prevented with a healthy working colon... fact #2. The question lies in what you can do if proper "movement" is not happening. Whether it's too much or too little... either way it's a problem.

The answer is SEVERAL things can be done! The obvious of course is a healthier diet/lifestyle. I choose to be gluten and dairy free; utilize the ability to go organic where it matters, and steer clear of as many chemical ingredients as possible by staying away from artificial colors, flavors, preservatives toxic perfumes and detergents in all of my food and personal care. In my profession as a stylist/makeup artist it's especially hard... but the difference in cost is well worth my own health as well as the health of my children and my clients. Some people choose to go vegetarian, vegan and even practice raw food lifestyles. I say whatever works for you... I chose what worked for me.

Fiber is very important when it comes to colon health, the interesting thing is that there are certain types of fiber that are wrong for certain issues. For example... I used to take psyllium fiber (found in most over the counter products) once I began having issues with constipation only to find out that it is a binding fiber, hence defeating my purpose! Flax fiber helps you GO psyllium fiber helps you STOP; if you have IBS this should be a helpful tip. Other than your diet... and exercise (housework and chasing around your crazy children counts ladies and gents), you can make eliminating easier by getting into the right "position" to do your business. Who would have thought that toilets do not put us in the the right position? Clearly the engineers in charge of designing the lovely "thrones" did not do their homework. Click here Squatty Potty to get the scoop on this, you will be amazed, and perhaps upset at whoever manufactured your toilet.

Colon treatments such as colon hydrotherapy are also a great way to start fresh and maintain colon health. Many traditional doctors do not endorse this, but if you do your homework and find someone who knows their "SH**, then you are doing your body good. I found a great one in Tampa Bay, http://www.renewlifewellness.com/about-us.html she was truly a God send and she is also the one that taught me about the "position" the toilet puts us in. There is no room for modesty with this treatment,  however if you have the right therapist, you feel at ease. The way I look at it, it's no different than stripping down for your yearly exam, or having your boob squashed by a machine, or "coughing " while being cupped. I promise there is no pain involved!

Many things can be done to promote a healthy colon... thus improving your overall health; but the first step is knowing that you have to do something different to get better results. Be proactive to stay healthy, fit, and looking young. Our bodies are only here once... it's up to us to do them good, so take control! If you are wondering how in the world I can talk about this and splatter it on the internet... the answer is this; I am a hair stylist... I hear it all, nothing really phases me anymore and I figure if I can share this with people so that they can live a better life then I will talk about pooping anytime! :)

A few of my favorite supplemental products that promote a healthy colon can be found here,  www.beautynerdwellnessgeek.myarbonne.com  

You will find these under the Health and Wellness Category under Daily Essentials.   

*My favorites are*

  Herbal Colon Cleanse 

Antioxidant and Immunity Booster

Omega 3 Plus

Digestion Plus

Until next week... stay healthy!
Shelley Giard

The WRONG kind of fixes

I am baffled at how many people, both men and women have given in to "fast fixes" trying to hold onto their youth, trying to "look the part" and trying to boost their self-esteem. Fad diets, botox, surgeries for bigger boobs and smaller butts. People are trying to get rid of what unhealthy living caused instead of living healthy because it's "right now" and does not require long term effort. It's all fine and dandy until you realize that fast fixes, don't last and there are not many of them that are good for your health in the long run.

 I get it... there is a lot of pressure to look good especially when magazines are graced with pictures of perfect people, but the reality is these people are not perfect... they are Photoshopped to LOOK perfect.  The fact is that because of this, many people are left feeling imperfect, tossing thousands of dollars onto credit cards and getting into debt to alter their appearance so that they are "socially" acceptable and well... it really bothers me.  I am sure it seems a bit of an oxymoron hearing this from someone who does makeup and hair for a living; but what I do is temporary and it's not harmful to your health. When your hair is a mess and your makeup is off you are still the same person you were before.

My message today is simple... don't forget to work on who you are internally; whether it be through motivational books and articles, the bible or church. Don't forget to eat healthy, pay attention to ingredients in your products, use sunscreen, relax, get enough sleep, have fun and laugh. Most of all, wake up every day and decide to be happy with what you have and set goals to achieve if you want more. In the end, despite everything else in life... the thing we should all want the most is to be remembered as a good person with a big heart; not a so-so person with big boobs, six pack abs, perfect teeth, and pretty clothes.

And that's my wellness blurb for today! 

See you next Monday, until then... Stay healthy!

www.beautynerdwellnessgeek.myarbonne.com

The Gluten Free Dairy Free Sweet Tooth

Hello again everyone! First and foremost, I owe you an apology for skipping out last week! I was in Las Vegas from Sept. 2nd- 8th on a freelance job doing makeup and hair at Photoshop World for 4 heavy hitters; Kelby Media, Westcott, Canon and Adobe. I truly underestimated how tired I would be upon my return after 4 hard core days of working and showing my face at events, so blogging had to go on the back-burner behind taking care of my three children and typical business as usual. Good news is, I am back and tonight I plan to deliver as promised my sweet tooth go-to's when it comes to living a gluten and dairy free lifestyle. So here it goes!

I love chocolate... and luckily I am a bigger fan of dark chocolate which has very little dairy and more antioxidants. Occasionally I indulge on my favorite healthy choice for chocolate lovers. Yes... these may incidentally have a hint of dairy in it, but being that it is so minute, my sensitivities to dairy do not knock on my tummy. This indulgence is a tasty treat called Banana Babies. They are frozen bananas covered in high quality (that means less milk) dark chocolate. No need to feel guilty eating one of these when you get a chocolate attack at midnight!

Now if you hate dark chocolate and/ or bananas or are simply in the mood for a different tatse perhaps one of these will float your frozen treat boat...

Sorbet...  a few more calories a bit more sugar, but always gluten & dairy free

Getting your frozen fruit fix can also be gluten and dairy free and oh the choices of flavors... yummmm!

Since I have to eat soy very sparingly due to having no thyroid and being on thyroid hormone replacement medication, I was on the hunt for a dairy free, gluten free, soy free ice cream. Yeah... not very easy I thought. But low and behold Sweetbay grocery store rocked it again with a coconut milk alternative. Now, I really don't like coconut so I was worried, but with all the flavors you have to choose from the coconut is not over powering. And an added bonus is that when you are paying $4.95 for a small container of ice cream you eat it in small helpings like it's a rare truffle! Less calories, feeling like royalty and getting your ice cream fix? Win win win!

Now if you are not sensitive to soy this may become a favorite. Again... Sweetbay grocery store. If you do not have that store, just Google the product and find a location in your area.

If frozen treats sting your teeth or if you are needing to cuddle up on the couch on a winter night with some sweet treats, you can always go for some cookies or baked goodies. These lemon wafer cookies are amazing! You guessed it Sweetbay. Many of these shelved goods can be found in online gluten free friendly stores much cheaper.

 Or perhaps you want to bake some chocolate chip cookies with soy free, dairy free, gluten free chocolate chips that use REAL chocolate. I use Bob's Red Mill flour in place of regular flour along with my Earth's Balance butter with my typical cookie recipes and if the recipe calls for oil, it's Safflower all the way! (don't forget to keep Xanthan gum in the baking cabinet)

Not a from-scratch baker? Well here is something for you! They will never know it's healthy!

So there ya go people, living a gluten free, dairy free lifestyle doesn't suck, you CAN indulge and food DOES taste good. You just have to stop missing what you can't have and start exploring what you can! 

And I am living proof that you can eat tons of carbs after 4 kids when you are over thirty five and not go to the gym and still be a size 4, just by going HEALTHY and CLEAN! 

Take those chemicals and SHOVE them anywhere but in your body! 

Until next week (and yes, I promise I will be back next Monday!) 

Stay Healthy!

Shelley Giard

Healthy Choices for a Healthy Lifestyle

Hey guys!

I hope that all of you are having a healthy week! I am feeling pretty good! I had a check up today with my GI doctor and all is well. He said that my choice to become gluten, dairy and raw veggie/fruit free was a VERY smart choice since all of them wreck havoc on our digestive track. We all knew that gluten and dairy are evils to the digestive system but who knew that raw veggies and fruits are just as bad when it comes to bloating, cramping, gas and digestive problems? Are we not taught that when our systems are not working to dive into salads, raw veggies and fruit? I know that is what I always did until I began to have serious issues after my gallbladder surgery. It was then I realized this too was something I would have to eliminate from my diet in order to function without digestive pain.

Here is the scoop, I will call this the"veggie tales."

It's not the veggies and the salad themselves that are at the heart of the problem. It is the vast amount of pesticides, chemicals and waxes used to treat the veggies and fruits. It's all the things that they use to prolong their life, keep the bugs away and make them "shiny" for the produce isle that poses the issue. Even if you wash them, many are porous and all of these things are absorbed into the flesh where we cannot get rid of it. Pretty sad I know... but the fact is the fact and unfortunately our health is left to deal with it. Unless you are buying 100% organic then you have to be concerned. Don't you ever wonder why those baby carrots last SO long? I remember years ago when a carrot was rotten in a week!

I now enjoy my veggies steamed or sauteed in safflower oil with a sprinkle of pepper and my organic fruit in the form of  refreshing vegan smoothies. My salads are now finely chopped if I even eat them at all. I never thought I would be able to live without my spring mix sprinkled with chopped walnuts, gorgonzola cheese, and a freshly made balsamic drizzle.  Although I do miss the taste, my system does not miss the pain that followed. I simply changed the way I eat them and all is well.

On another note, I am a total snack-a-holic, I especially love to snack on crunchy things and having to go gluten free, THIS was my biggest concern; that is until I realized how many snacks are gluten free! YAY! I will now share some of my favorite snacks with you in case you... like me are a sucker for all day snack attacks. Like always, it may take a little hunting depending on your geographic area but  if all else fails, the offerings and reduced pricing online always ROCKS!

Do you crave carbs? (yeah me too)

These carbs won't pitch a tent on your hips, thighs, butts or bellies!

My Favorite Gluten Free/ Dairy Free CRUNCHY snacks!

  

 Snyders Gluten Free Pretzel Sticks with Sabra Hummus 

(These pretzels are SO much crunchier and yummier than typical pretzels and can likely be found in your regular grocery store in the "healthy" section. I buy my Humus singles at Sam's club)

Food Should Taste Good Tortilla chips

(I originally found these in Target on the TOP shelf of the chip isle. They are AMAZING alone or with dips, salsa or cheese if you eat dairy)

Cape Cod Kettle Cooked Chips

(Need I say more? They are just good, cooked in canola oil, and can be found just about anywhere!)

So these are a few of my favorite CRUNCHY snacks, the list is longer but the point I am trying to make here is that you DO have choices, you DON'T have to eat things that are mushy or that taste like cardboard to live a gluten free lifestyle. The best part is that I no longer have to worry about where the carbs will park their tires. Many of these snacks are packed with fiber since the flours they are made with are fibrous, an added bonus is that they fill you up and then leave your "system" nice and clear. Next week I will be sharing my favorite "sweet" snacks. Although I am not a big sweets girl, I have my occasional "need for sweet" and realize that many people out there crave them more often than me. 

Protein Shakes, Energy Drinks, Nutritional Supplements and Dietary Supplements

When it comes to protein shakes it is NOT impossible to be gluten free unless you are drinking shakes and eating bars that are filled with whey, wheat, soy, or milk protein. (Yes, that is the majority) Since 2007, I have enjoyed the Vegan protein offered by Arbonne, and over the past few years they have improved upon the formula over and over again making it better and healthier; the taste is incredible! For all you work out guru's, energy freaks and smoothie lovers this is by far my FAVORITE protein shake hands down. 

Shakes are available in both chocolate and vanilla in ready to go form or 

in a powder that you mix with water. 100% Vegan, 100% Gluten Free

Each serving delivers 20 grams of vegan protein, plus 20 essential vitamins and minerals per serving.

Here is where to get it: 

https://secure.myarbonne.com/arbonne/beautynerdwellnessgeek.nsf/p1/1?OpenDocument&shoppingcart=1

And for all you energy drink lovers... 

these energy fizz sticks wont leave you crashing at the end of the ride.

When it comes to supplements you have to be sure that you are absorbing the recommended daily amount; our digestive system struggles to break down coatings that many supplements have. In order to be sure you are going to benefit from what you are taking, do your homework. 

Are your vitamins absorbed in 30 minutes or less?

These supplements meet the standards of the United States Pharmicopia

Buy them online:https://secure.myarbonne.com/arbonne/beautynerdwellnessgeek.nsf/p1/1?OpenDocument&shoppingcart=1

If you are into health and wellness, appreciate good, clean, healthy, products that will help you live longer look and feel better then here is an online shopping heaven for you

 http://www.beautynerdwellnessgeek.myarbonne.com/

I love the products and the company!

Until next week! Stay healthy!

If you have any questions, concerns or comments, feel free to email me anytime

shelleygiard@gmail.com

I will answer you as promptly as possible! 

~Shelley Giard~

Better Than "Taco Hell" Taco Recipe and a few things I use in my kitchen

Many of my friends and readers have asked me what brands of foods I am using in my kitchen as well as what type of makeup, skincare, energy and vitamin supplements, protein shakes and the list goes on. I decided to share these things via my blog to make it easier on me because sending several emails, Facebook messages and making numerous phone calls would consume time that I simply do not have lately. Over the next few weeks, I will share numerous things on the brands that I use, so if this interests you then be sure to come back each week on Monday. Which by the way... I apologize for accidentally skipping last Monday, I honestly thought I posted my blog but when I logged in tonight I realized I was mistaken. It was a crazy week so again... my apologies.

If you have been reading, you will know that although I am not vegan or vegetarian, I have been gluten and dairy free since March of this year and have to steer away from soy due to the thyroid medication I take and my knowledge of how soy mimics estrogen inside the body. It was certainly a challenge at first but now, I have gotten more acclimated to my new lifestyle. I am learning to eat all over again, but if you know how to cook & put flavors together and willing to do a little research you can come up with some great recipes. I have not gone out and purchased a cook book, I have not even really looked up gluten free recipes, I simply learned what has gluten and dairy and what doesn't and found alternatives to things that I love to cook with. Simple in some ways challenging in others but worth every moment of frustration in the end to feel better than I ever have.

Tonight, I will share a few of the things I use in my kitchen. I tried several brands before coming up with my favorites and I encourage you to do the same for your taste. I am simply sharing mine to give you tracks to run on and steer you in the right direction. Since grocery and food stores vary depending on the area, I will tell you where I get mine however you may not find these brands at your local stores. Typically going online and searching the brands will help you find stuff locally. The good news is that you can purchase many of your non perishables online straight from the company typically for a fraction of the cost you would pay in the stores, so if you can't find them, perhaps planning things out and ordering online will be the best thing for you.

Okay so here it goes:

Gluten free flour: Bob's Redmill Flour is my favorite. They have several varieties for all purpose cooking, as well as specialty flours for baking, bread making and pizza dough. The only thing you need to take note of is that some flours require the use of Xanthan Gum in the recipe. You can typically find it close to these flours on the shelf. I use this flour for everything from fried chicken to pancakes. I find mine at the local Target and Sweetbay grocery stores. The flours are made from different varieties of beans, brown rice and quinoa most often. I will promise you that the taste however is not weird or strange at all. (I am very funny about taste)

Gluten free/Dairy free butter:  My choice is Earth Balance buttery spread. It is a solid  plant derived spread made with a natural oil blend of palm fruit, canola, soybean, flax and olive. It contains pea protein and sunflower lecithin. It is gluten free, dairy free, lactose free and is 100% vegan. It contains expeller pressed oils and has no GMO (genetically modified organisms) I use it to cook with as well as putting it on my gluten free raisin toast for breakfast, It tastes just like butter to me, great taste, way healthier and when I stopped using butter for everyone in the house nobody noticed the difference at all!

Dairy free milk: This was a simple switch for me since I don't drink milk, but for all my cooking and baking that calls for milk, it's Silk pure unsweetened almond milk for me and the Silk vanilla almond milk for my one cup of coffee in the morning. Yummy taste and much healthier for you.

Gluten Free Cereal: Rice Chex any variety are gluten and dairy free, but my favorite of all is Nature's Path Organic Flax Plus Pumpkin Flax Granola ( I can't keep my three year old son out of it!) This makes awesome granola bars if you or your kids like them. The cereal has 5grams of fiber 6 grams of protein and 31grams of whole grain per 3/4 cup. Because it is made with brown rice, pumpkin and flax seeds, rolled oats and a dash of soy oil it fills you up and keeps your digestive system pumping.

Okay so that's a quick start. Next week I will share my favorite brands of snacks, as well as nutritional supplements and protein shakes for all of my work out, energy loving, carb consumers. At 38, my 128 lb. self is living proof that not all carbohydrates go to your hips, thighs, and guts. Until then have a great and healthy week!

Gluten free recipe for tonight:

Do you love tacos as much as me???? Never give them up with this concoction!

Better Than "Taco Hell" Tacos

Stand and Stuff ® Corn tortilla hard taco shells
1 lb. ground chicken
1 can black beans drained and rinsed well to remove salt
1 cup onion finely chopped
2tbs. safflower oil
1 can Ro*tel® tomatoes and diced green chili's drained and rinsed well to remove salt
3/4 cup water
1 tbs. Taco seasoning ( I make my own and store it ... recipe below)
1 tablespoon chili powder

• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 1/2 teaspoons ground cumin
• 1 teaspoon sea salt
• 1 teaspoon black pepper

Heat a skillet to medium/high heat. Add safflower oil and chopped onion to pan. Saute onion until clear and fragrant. Add ground chicken and Ro*tel  tomatoes; cook thoroughly. (about 15 minutes) Add black beans, water and taco seasoning. Reduce heat and simmer until liquid is absorbed. Stir occasionally.

Brown taco shells in oven according to directions on package while meat mixture is simmering. Serve with your favorite taco toppings and never enjoy a worry free healthy taco night!

Shelley Giard 

©All rights reserved

The Crafty $$ Side of Being Healthy

I have discussed the cost of being health conscious in previous blogs, although it is more expensive, it does not have to break the budget. I have a family of 5 under my roof and feeding these hungry mouths is certainly not cheap no matter what I am buying. I have learned how to make the dollar stretch by planning meals ahead of time and because healthier choices often fill you up faster, they are not eating as often; the calories count instead of fueling them up with the fumes of an empty diet.

I typically scope things out on Sunday afternoon, by looking in the fridge, freezer and cabinets to see what I have to work with for the week. I only grocery shop every two weeks, so stocking up on essentials is key to keeping the bill down. My grocery budget each month is set for $600. I will spend $250 every two weeks between Sam's club, Super Target, and Sweetbay and leave myself $100 for incidentals that may run out in between You do not have to go to expensive health food stores to shop despite what you may think. There are many gluten/dairy free, healthy choices at mainstream stores, you just have to look a little harder and the lower price tag makes it worth the hunt.

Demographics have a lot to do with what your local stores carry. For instance the Sweetbay grocery store nearest to my house has an entire isle, refrigerator and freezer cases included dedicated to gluten free, dairy free, and healthier option foods, likely because the average income in the area is higher. I am able to get my gluten free breads, pastas and snacks at my local Target and Sweetbay without having to spend the extra money at the health food stores. That being said, if the demographics of your area are lower income, you may have to drive to a higher income market to get what you are looking for... sad but true. If they don't think it will move off the shelf then it makes no sense to stock it, and that's just the way it is.

Once I see what I have to work with I begin planning out meals for the week in my head. My mom taught me to be crafty in making meals for a big family by planning something one night that could double as another meal later in the week. For example, if you make chicken with brown rice and veggies on Monday, make enough extra to have stir a fry on Wednesday. Breakfast for dinner? Why not. Eggs and sauteed veggies can make a great fritatta, it's easy and less clean up than several pots and pans created with a traditional meal. Have spaghetti one night, but make enough pasta for shrimp scampi or basil chicken pasta on a different night. When you are eating brown rice pasta, the carbohydrates of having pasta more than once a week won't kill your waistline, plus the fiber fills you up SO much faster. The portion will be half the size you would eat with white or whole wheat pasta, so a box of pasta stretches much further.

Hopefully these few little tips will help you get a little craftier when making meals that are healthier and realizing you don't have to mortgage your house to afford it makes it that much better. Where there is a will there is a way and regardless of your income, a few dollars well spent will make up for a lot of grief  and sickness in the long run.

Come back next week when I share some of the brands of foods that I buy and a few great recipes to use them in!

Meanwhile enjoy today's pasta recipe! From my kitchen to yours!

Citrus & Basil Chicken Pasta
Ingredients:

1 pkg. gluten free brown rice pasta
3 boneless, skinless, chicken breasts
1 tbsp. dried -OR- fresh basil
1 tbsp. dried -OR- fresh parsley
Tones Citrus grill seasoning
Ground pepper to taste
4 cloves fresh chopped garlic -OR- 1tbsp. jarred chopped garlic
3tbsp. safflower oil
2 tbsp. chicken broth
1 tbsp. Earths Balance non-dairy buttery spread

Other ingredient options I have used:
Chopped sun-dried tomatoes
Lemon zest

And away we go!

• Season Chicken breasts with Tones Citrus seasoning on both sides. 
• Heat 2 tbs. safflower oil in a large skillet to medium high heat. 
• Place chicken breasts in skillet and brown for 3 minutes on each side. Do NOT squeeze moisture out while cooking.
• While chicken is browning, bring 6-8 cups salted water to a boil in a pasta pot (measure water according to package directions)
• Submerge pasta in water and cook according to package instructions. (typically 16-18 minutes)
• Flip chicken once again, add chicken broth and cover. Reduce heat to medium-low and allow to simmer until pasta is done. (total cook time for chicken is about 20 minutes, watch it, don't let it burn)
• Drain pasta and submerge in cold water for one minute to stop the cooking process, drain again.
• Remove chicken from skillet and dice into small pieces on a non- porous cutting board
• Turn skillet up to medium heat and add remaining 1 tbsp. safflower oil and butter spread to pan, add garlic, basil and optional ingredients saute until garlic is clear and fragrant.
• Add pasta to skillet and toss in garlic basil mixture for about 4 minutes until a little browned and slightly crisp. Stirring constantly. 

FINAL STEPS... and it's a home run!

Pour pasta from pan into a large serving bowl, add chopped chicken and a squeeze of lemon juice. Stir so that chicken is mixed in nicely and serve. Add pepper to taste and sprinkle each serving with fresh or dried parsley. Gluten free garlic toast is a nice addition. If you are not dairy free a little Parmesan adds even more flavor.

Here is the butter that I use in my home. It is VERY yummy! Dairy free, gluten free cholesterol free and that list goes on! Nothing artificial and all good for you! Oh! And it lasts FOREVER!

A Toxic truth: Topical Absorption PART 2

So last week in Part 1,  I made you aware of how products that you apply to your skin affect your health when their toxic ingredients get absorbed into your bloodstream. This week I am going to give you a little more detail on that, some links to back up my story, and a link to some personal care products that are safe for you and your family. I want to help as many people as I can live healthier lives... to be knowledgeable about what they put in and on their bodies because it's the only way we can fight against what we have shoved in our faces every day that make us sick. Why? because I GOT SICK. My thinking is that if enough people become educated, our country will be forced to find another way to make money and stop doing it at our expense. Call me crazy, I can take it. One person CAN change things but their is more power in numbers and when supply meets demand it forces decisions to be made.

 I would like to share some fantastic articles that I found in my own research when trying to find out why I got sick. We all know that there are food ingredients that cause cancer, but did you know that there are more carcinogenic ingredients in our topical products than in food? As I stated in part 1, these ingredients are getting sucked right into our bloodstream within seconds of hitting our skin. (Lovely huh? Argh... my blood boils when I talk about this stuff, DEEP BREATH.) Okay, whew, moving on. Here are some helpful and educational links. Look out for the ingredients that are listed in your everyday personal care, use the lists to then clean out your cabinets after finding these ingredients in your personal products, that is if you CARE about yourself "personally."

The top 24 list. Ingredients to avoid in your personal care:
http://cincovidas.com/toxic-truth/ingredients-to-avoid-in-personal-care-products/

Endocrine System issues?
http://www.nytimes.com/2009/06/28/opinion/28kristof.html?_r=3

Links to sites that I found to be both knowledgeable and interesting: (There are more to share)
http://www.preventcancer.com/consumers/cosmetics/diethanolamine.htm
http://www.ncbi.nlm.nih.gov/pubmed/21425950
http://en.wikipedia.org/wiki/Potential_health_risks_of_sunscreen
http://www.thedailygreen.com/environmental-news/latest/toxic-ingredients-in-cosmetics-new

Does your child have ADHD? My daughter was diagnosed by a neurologist at age 5 and I do NOT medicate her. I tried it for 15 days and I was dealing with a child that had a split personality. NO THANKS! I instead control her diet which relieved ALL of her symptoms.Want to know how? http://www.feingold.org/research.php

A link to the site that I personally use for pure, safe personal care, nutrition and wellness products:
http://www.beautynerdwellnessgeek.myarbonne.com/

I encourage you to do your own research as I have. It is because of what I have learned that I am more aware and less of a victim; I control what I put on my skin and in my body. I would much rather spend a few extra bucks now for things that will give me years of healthful life because to me... it's worth EVERY extra dollar. What price will you put on your health and vitality?

I am passionate, so I share with others. I want to help you fight cancer and sickness by teaching you what to stay away from. I have been absorbing and inhaling chemicals my entire cosmetic career, and hope it's not too late for me. I will share that last year when I had my gallbladder removed, my surgeon told me that I had the largest liver she had ever seen. It scared me... because a large liver often means cancer or some other liver disease. I have 4 children who count on me and at age 38 I did not want a death sentence. Luckily after tests were run, I was given a clean bill... no cancer and no liver dis-function or disease. They came to the conclusion it was because of my 21 years as a cosmetologist, I have absorbed and inhaled my share of garbage ingredients, but those days are over too. If it is unhealthy for my clients I don't use it, I don't want to harm people and I do not want to absorb it. This is serious people, it's no joke. At 38 I am now getting liver check-ups as part of my yearly physical, and it's not so that the doctor can put more in their pocket, nor is it because I am a raging alcoholic. Be aware, be concerned... but most of all, BE PROACTIVE!

Thanks for stopping by! Come back next Monday for more. If you like what you read, I encourage you to share with those that you care about, and even those you don't!

©Shelley Giard 2012

A Toxic truth: Topical Absorption PART 1 with a bonus recipe!

You buy organic veggies, milk, meats and snacks... you are very careful what you eat, eating healthy almost all of the time, however you still have bags under your eyes, you get sick more than you should, you are tired and lethargic, you can't lose that last 10, 15, 20 lbs and cannot combat that belly bulge that you have been battling forever! What in the WORLD is the problem? You are told that your metabolism has slowed down... you are over 30 and that is what happens to people over 30, so you give up and just accept it.

Well... I am here to share with you that there IS a problem, and it very well may be your metabolism, but it is NOT because that is what happens to people over 30. It has to do with the fact that for the past how ever many years old you are that you have been absorbing toxic chemicals directly into your bloodstream through the use of products that you apply topically. Yep... your shampoo, conditioner, hand soap, body washes, shaving creams, deodorants, cosmetics, skincare, perfumes, colognes, smelly-good lotions and sprays; the list goes on and on and on. How many things do you apply to your skin on a daily basis? I challenge you to wake up tomorrow and begin counting. Just counting how many times a day you wash your hands will be at least 10 or more (let's hope... if not please don't invite me over for dinner.) Everything that touches your skin gets absorbed into your largest organ; your skin. The body's first line of defense and your most important exit point for toxins.

Respiration through perspiration right? Right... so if you slather your body in petroleum, other occlusive oils and toxic ingredients how well do you think your skin is breathing? (cough- gag- spit) I know it's a tough one to swallow. Look, I am not trying to make you a worry wart, I am simply trying to educate you on some REALLY important stuff. With knowledge, you have power and with power in the way of your health, you will "live long time" and that is our goal right?  Okay maybe not yours... but it is one of my goals. I do NOT want to spend my golden years hooked up to machines, laying in a home to rot away with bed sores or swallowing a handful of pills each day to be able to have "quality" in my days. I am a horrible pill taker, I forget the one I am required to take every day now to replace the thyroid function I lost when they sizzled mine out with radiation. 


I pay VERY close attention to the ingredients of EVERYTHING that touches my skin. I would be more open to down an entire bag of nacho cheese Doritos with all of their MSG before I put petrolatum, mineral oil or toxic chemicals on my body to be absorbed into my bloodstream. I mean let's be honest... those Doritos would only last until my "natural waste" system kicked in, but once something is in your bloodstream it is wrecking havoc on every vital organ in your body. THAT is something you really need to process for a moment!

So... this is an intro to my ingredient nerdy world. And it will be continued... next Monday. I will dive in a little deeper, giving you lists of ingredients to run like hell from and the reasons why. I of course will also share with you what I use and recommend and you can do with that what you will. No matter what, the goal here is to help you BE INFORMED! I want you to know what you are exposing yourself to. When you can help it why would you not? When you can prolong your life and live it vivaciously and full of life why would you not choose to do that? Do you have kids? Do you want to watch them grow up and meet their kids one day? I do. 


Unfortunately, we live in a country that cares very little about our health, they care about their profits and their bottom line. With that being said, we have to be proactive and spend a little more money where it is necessary to protect it or one day you will be swallowing a handful of pills just to get through your day. 


To be continued! Come back on Monday!
Until then here is a fantastic gluten free dairy free recipe from my kitchen to yours!




Gluten Free & Healthy Fried Chicken
by: Shelley Giard

4 boneless, skinless, chicken breasts (I prefer organic, not genetically modified)
Safflower, Sunflower or Canola oil
Tones brand seasonings:
¼ cup each of Garlic and herb seasoning & Rosemary Garlic seasoning
2-3tbs Black pepper
2 cups Bob's Redmill Gluten Free All Purpose Flour
1 cup unsweetened almond milk (use rice milk if allergic to nuts)


In a bowl combine seasonings, pepper and flour
In another bowl pour in almond milk


Take chicken breasts and soak in milk being sure to cover completely for 2 minutes. Place chicken one piece at a time into bowl with flour and cover both sides. Place on a plate. Give each piece of chicken a second "dip and coat". Heat oil in large skillet on medium heat (pour in enough oil to just cover bottom ¼ of chicken breast) Place chicken breasts into oil and allow to cook for 2-3 minutes untouched. Flip chicken over and cook for another 3 minutes. flip to each side once again and cook until done. (165 degrees in fattest part of breast with a meat thermometer). 


Serve with brown rice or dairy free mashed potatoes (recipe to come) and your favorite steamed veggie! Enjoy!

What NOT to Eat List... and a Recipe From Me to You

Hey gang! I apologize for the day delay but sometimes life just steps right in and rains on your parade. Truth be known, I have been relocating my business over the past week and although my good intention was to blog as usual and post this yesterday, I was just too zonked to be coherent. Please forgive me.

In my last blog.... I filled you in on part 2 of why and how I became gluten/dairy free and I promised to share with you the "list" that my colon hydro-therapist Suzanne shared with me when I went to see her. I followed it religiously for about two months and continue to follow it almost verbatim on a daily basis. I have adjusted a few things simply because this was originally given to me to alleviate my "elimination problem", however I decided since it was working so well I would make a few minor adjustments and stick to it. I found it to be challenging at first because just like anything new... there is a learning curve and you may want to "cheat" a little. However now, after nearly five months I am really having fun creating my own recipes based on what I know I can and can't have and have learned the hard way that if I "cheat" even a little, it is like I have hit the Go-Go-Gadget NO NO button. My body has changed, and the few times I have veered off and had even a morsel of the foods I have eliminated my stomach goes nuts quickly reminding me why I did this in the first place.

 I LOVE to cook, so it comes easier to me than it may for some of you, especially if cooking is not your idea of fun. I know what flavors and spices taste good together and because of that everything I cook that is gluten and dairy free tastes GOOD. Who wants to eat food that is bland, boring, and reminds you of a cardboard box? Not me... and hopefully not you. If so, I am sure someone out there has those kinds of recipes but this girl likes FLAVOR!

I will first share with you the "Modified Elimination Diet" that I follow. It has forever changed my digestive system in a GOOD way!

MODIFIED ELIMINATION DIET

Meat - Poultry-Fish -Legumes          

ALLOWED:
Chicken,turkey, lamb, *eggs, all legumes, dried peas, lentils, & cold water fish 


AVOID: Red meats, cold cuts, frankfurters, sausage, canned meat


Dairy Products


ALLOWED:
*Unsweetened live-cultured yogurt, milk substitutes such as almond, rice and *soy milk, vegan cheeses

AVOID:
Cow's milk, goat's milk, dairy cheese, ice cream, non-dairy creamers

Starch

ALLOWED:
White or sweet potatoes, rice, tapioca, buckwheat, brown rice pastas and all gluten free products

AVOID:
All products containing gluten

Soups


ALLOWED:
Clear, vegetable broth based, vegetarian soups

AVOID:
Creamy or canned soups

Vegetables


ALLOWED:
All vegetables preferably fresh frozen or juiced


AVOID: 
Creamed or in casseroles


Beverages


ALLOWED:
Unsweetened fruit or vegetable juices, water, herbal tea, almond, *soy or rice milk

AVOID:
Cow and goat's milk, non-herbal tea, cocoa, alcoholic beverages, soda, sweetened beverages and citrus beverages

Breads & Cereals


ALLOWED:
Any made from rice, *corn, buckwheat, millet, *soy, potato, tapioca, quinoa, arrowroot,or gluten free flour based products.

AVOID:
All made from wheat, oat, spelt, kamut, rye, barley, amaranth, or those that contain gluten

Fruits


ALLOWED:
Fresh, unsweetened frozen/and or canned

AVOID:
Fruit drinks, ades, citrus, strawberries, and dried fruit

Fats,nuts,oils


ALLOWED:

Oils: Cold pressed, unrefined canola,sunflower, safflower flax and olive

Butters: ghee, sunflower, flax, pumpkin, squash seed, almond

Salad dressings: those made from allowed ingredients

Nuts: Raw, (Unroasted unsalted and unsweetened) almonds, cashews, pecans and walnuts.

AVOID:
Margarine, shortening, unclarified butter, refined oils, peanuts, creamy salad dressings and/or spreads made with ingredients to avoid.

* These foods may not be tolerated by everyone's tummy
*If you are on thyroid medication or if you have cancer in your family history avoid soy like the plague! I will get back to this in a later blog!
** Be aware! Not all rice is gluten free here is a great link regarding that! http://www.mahatmarice.com/products/full_allergy.aspx
___________________________________________________________________________

Whew... that was a lot to re-type. I received my list in a spread sheet form and it is obvious from this picture that it has accompanied me to the grocery store a time or two. I suppose I should recommend laminating a copy to carry if you are going to do this like me. Once you learn the brands that you prefer then it gets easier, however if you are serious about getting healthier you will carry this around like a little black book. 


This may sound like you are not going to be able to eat anything yummy or fun, and that is why for the next several weeks I am going to include recipes from my kitchen to yours to prove to you that you WILL, it just takes being a little creative and thinking ahead about what to make. (we should do that anyway)

I will finish off with this... just like anything in life that you may be hesitant to try, that you need to do but you may not want to do... think about what you CAN eat and avoid thinking about the things you can't eat. Focusing on the positive in all that you do will make life simple, happy and a little more care free.

See you next week! My blog topic will be "Veggie Tales!" The truth about fruits and veggies. :)

YUMMY RECIPE BELOW!

Recipe #1 from my new and improved Gluten/Diary Free Kitchen:

Grilled Chicken and Brown Rice:

Ingredients:
4 Boneless Skinless Hormone Free Chicken Breasts
1½ cup all natural Chicken Broth
1cups filtered water
½ cup chopped red bell pepper
½ cup chopped onion
1 tbs. minced garlic
1tsp "allowed" butter or oil (I use canola or safflower in this recipe)
1 cup Long grain brown rice (I use the 365 brand from whole foods)
Spices of your choice (I use spices made by Tones' because most are gluten free and all are MSG free. My favorite is the Rosemary Garlic blend which I often use in this recipe)

Put chicken broth, water, oil and rice into a saucepan, bring to a boil and then reduce heat and cover and simmer until water is almost absorbed (about 35 minutes.) Add pepper, garlic and onion to rice, cover and cook until all liquid is absorbed (approximately another 10 minutes) Different brands have different instructions so follow them accordingly.

When rice begins to boil, heat a large skillet on medium heat (best for browning) Do not overcrowd skillet or chicken will not brown. Add 2 tbs. safflower, sunflower or canola oil. Place chicken in skillet and allow to brown for 5 minutes. (Do not touch during browning) Flip and brown the other side for 5 minutes again... without touching. flip over again and cook for 5 min and flip again for 5 more. Reduce heat to medium/low and repeat this one more time. (total of 15 minutes on each side or 30 minutes total cook time)

*Tip: When you allow the chicken to cook without pressing or touching it, the juices get locked in and you won't end up with a dry yucky chicken breast.

Once rice is done and chicken is ready, dice chicken up on a cutting board and toss in with rice. Serve alone or with your favorite veggies and/or gluten free rolls.

Hope you enjoy!