Tag Archives: quinoa

Gluten-free for 19 days and what have I noticed?

First of all, I cannot believe how quickly these last few weeks have gone by. The first day of my gluten-free journey I found myself at a wonderful Italian restaurant with my husband Joe and son Conor: dilemma #1: don’t reach for yummy warm focaccia and dip it into spicy extra virgin oil, as I would normally do. Temptation averted, the rest should be easy! I chose polenta and sausage for my entree, thus avoiding pasta and felt quite satisfied sipping on a glass of full-bodied red wine and walked away not feeling quite as stuffed.

Red wine, Pinot noir in particular, is rich in resveratrol, an antioxidant protector of healthy cells against aging. When taken in moderation (no more than one glass a day)  it also is known to have hormone balancing benefits.

Red wine, Pinot noir in particular, is rich in resveratrol, an antioxidant protector of healthy cells against aging. When taken in moderation (no more than one glass a day) it also is known to have hormone balancing benefits.

It’s those first few days of making a change that are always the hardest and most daunting but once I settled in to my new routine, I found it easier every day to not reach for the pretzels….or grab a piece of whole grain toast for breakfast….sneak a bite of a cookie that someone(usually me!) brought in to work….grab some pita chips to dip into my hummus….order pizza for dinner or bagel and cream cheese for breakfast(these are some of my favorite foods, by the way).  Instead I made up a big batch of quinoa which I would have for breakfast with some cheese or eggs( in lieu of toast) or some polenta to have with roasted veggies and some protein for lunch or dinner. I often had thin rice cakes with hummus or nut butter for breakfast and I found some very tasty quinoa chips at our local New Seasons Market.  It took a little bit of planning and an occasional , ” oh right, I can’t have that right now” moment but it has been  fairly easy to eliminate gluten and wheat from my daily diet.

So what have I noticed? I don’t feel as full or bloated after a meal, my waist is at least 1 inch smaller, I haven’t felt as hungry between meals, my blood sugar feels more even and I haven’t had as big an energy dip after lunch. That last one is huge as I usually get up at 4:30 am during the week so I can get to the gym and walk my dog before work…so when 2:00pm rolls around, the temptation to take a nap can be pretty big(those Latin cultures with their afternoon siestas are ONTO something). Sleep has also been deep and restful , another substantial  plus as we all know how important getting adequate sleep is for restoring our adrenals and keeping cortisol levels balanced, equating to less belly fat: wow , this stuff really does make sense, doesn’t it? Avoiding gluten/wheat not only helps to even out our insulin production but it also helps to regulate our cortisol levels, both of which then help to reduce that dreaded belly fat/muffin top/menopot which we all are trying to avoid or diminish.

That dreaded belly fat! Reducing consumption of gluten-containing foods can help you to lose it

That dreaded belly fat! Reducing consumption of gluten-containing foods can help you to lose it

Now that I can see the finish line of this experiment, I am left wondering how I will apply what I have learned from these 21 days to my future diet and lifestyle.  As I suspected, my digestion, mood  nor skin haven’t changed so I don’t think I personally have gluten intolerance.  But I do think I will benefit from minimizing its consumption on a regular basis so I will treat eating wheat and gluten-containing products like I do sweets: small amounts, occasional consumption more like a condiment than a staple of life. That way I can indulge in a piece of pizza, a nice hot piece of focaccia, a warm chewy cookie from time to time.f

And that is the way we should eat, the way Michael Pollan has so eloquently laid out for us: “Eat food(whole), not too much , mostly plants”. If we all followed this advice, our level of obesity, diabetes, cancer, heart disease , inflammatory diseases, and even mental illness would drop greatly. Adapting a whole foods, plant-based diet leads to optimal health and wellness, hormone balance and an improved quality of life. What could be better than that???

Spring is in the air and flowers are popping up everywhere: definitely adding to our quality of life...

Spring is in the air and flowers are popping up everywhere: definitely adding to our quality of life…

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Filed under Kyle Bell McAvoy, Whole Eating, Women's Health & Happiness, Women's Work/Life Balance

Last minute shopping and ‘to do list’

Okay everyone, tomorrow is the big day for those of you who are joining us on our second ‘consciousness cleanse’ so here are some tips and suggestions to make it more enjoyable, beneficial and to help you measure your own progress and results.

1. Load up on fresh veggies, fruits, whole grains: bread/crackers/pasta/brown rice/quinoa and whatever else that intrigues you. Here are a few examples of the things that I tend to eat, but trust me, there are endless choices of all of these!

Some of my favorite produce choices

Some of my favorite produce choices

Some of my 'go-to' whole grains

Some of my ‘go-to’ whole grains

2. Stock up on a variety of healthy protein choices: beans, hummus, yogurt(high protein, no sugar), nuts, eggs, cheeses, tofu, tempeh, meats(hormone and antibiotic free whenever possible), chicken(free range organic is preferable), nut butters(without sugar, of course). These are all loaded with amino acids which are essential for brain health and mood stabilization, as well as for sustained energy and maintenance of muscles and bodily tissues.

Examples of easy, healthy protein sources

Examples of easy, healthy protein sources

3. Have an assortment of beverages that you can choose from: herbal teas(see my post from yesterday), juices, kombucha, sparkling water and cider and for those of you who will be weaning slowly off of caffeine, decaf coffee and black teas.  In lieu of ‘cocktail hour’, try drinking a ‘VIrgin Mary and reap the benefits of the vegetable juices while savoring the taste of your drink or try sparkling water with a slice of lemon or orange.

4. Be sure to get in some physical exercise each day. Walking is great plus whatever else you enjoy. Drink plenty of water as well throughout the day.

5. If you are already taking a multivitamin, continue to do so. Other things to take: drink some Yogi De Tox tea, 1-2 cups /day, if it is available to you. Take Ashwaganda and Milk thistle: good for adrenal and liver support. We will make more suggestions later on.

5. Take some baseline measurements of your physical self, as well as some of the indicators that measure how well you sleep, your mood, energy level etc.

Today, weigh yourself, measure your waist at the smallest point, again around the umbilicus, your hips and thighs at their widest point: write these down in a place that you can easily locate in 11 days.

Also write down the answers to these questions: what time do you go to bed, awaken, how many times do you awaken throughout the night, are you rested upon arising, is it hard to fall asleep? What is your energy level like throughout the day: when are your peaks and valleys, how is your energy affected by eating/work/exercise/stress? What are your elimination patterns like: easy, diarrhea, constipation, bloating, gassy? What is your mood like throughout the day: anxious, depressed, irritable, happy, content, variable? Be sure to write all of this down as well!

On day 11, I will ask you to remeasure and re-answer those questions so that you can get a more objective assessment of how your body responds to cleaner, more conscious eating.

Okay, bon appetit to all.  We look forward to hearing your comments and we will keep you posted as well on our progress throughout the next 10 days.

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Filed under Essentials, Kyle Bell McAvoy, Whole Eating, Women's Health & Happiness, Women's Work/Life Balance