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!