March 29, 2020

How to Eat Clean While Eating Gluten-Free by Gretchen Scalpi, R.D.

How To Eat Clean While Eating Gluten-Free

Clean eating is a lifestyle from the 1960′s that revolves around eating whole foods that are minimally processed or refined.  It sounds easy doesn’t it?  Sadly so much of our food now is overly processed or handled that adopting this lifestyle can take some work.  However, if you must eat gluten-free clean eating can be a natural progression.

Clearly you must avoid processed foods along with preservatives, artificial ingredients, trans fats and chemicals.  Add more dishes that include raw and fresh fruit and vegetables.  Base your diet around vegetables, fruits and gluten-free grains, beans, legumes, lean or vegetarian proteins and fats.  Add unprocessed nuts to salads and use them as snacks.

With clean eating you don’t try to eat less… you strive to eat more.  Eat three full meals and at least two snacks a day.  The goal is to keep yourself full of healthy, clean and gluten-free food so that you keep your energy level throughout the day.

Choose organic food as much as you can find and afford.  Go to farmer’s markets on the weekend and look for fruit and vegetables that is grown without pesticides.  Be brave and add new fruits and vegetables to your diet as often as possible.

Ditch refined sugar by eliminating soda, candy, baked goods and ice cream.  Use honey or maple syrup in recipes where sugar is included.  If you must use artificial sweeteners choose a product with stevia in it.

Drink water all day long while avoiding fruit juices, soda, sweetened coffee drinks.  You can also drink tea, coffee and milk but minimize how much coffee drink.  Reduce or eliminate alcohol.

Consider taking your own food to gatherings or eat before you leave. Avoid fast food and fried food. If you must eat on the go without packing a meal then go for a salad and ask for no croutons and use an oil and vinegar dressing.

Try keeping snacks on hand that fit both your gluten-free and clean eating lifestyle and are easy to eat.  Some of our favorites are bananas, nuts, hard boiled or deviled eggs, bell pepper slices, carrots, apples and celery with nut butter, popcorn, pumpkin seeds, Edamame, roasted chick peas and tuna packed in sunflower oil or water.

To optimize your gluten-free clean diet start exercising every day.  If you are out of shape start by adding walking to your day and move up to more vigorous exercise when you are ready.  As always consult your physician before making any dietary or exercise related changes in your life.

Gretchen Scalpi is a Registered Dietitian, author and Certified Wellcoach® who has celiac disease and know the challenges of eating right with this condition. Gretchen is pleased to announce her new online program “Gluten-free Bootcamp”, designed to help those who need to follow the gluten-free diet. If you are new to the gluten-free lifestyle for medical or health reasons, you’ll want to attend Gretchen’s new free webinar “Five Things You Should Know Before Going Gluten-free

On-The-Go Snacks by Rachael Roehmholdt

5 Convenient On-The-Go Snack Ideas

With a busy schedule, snacks are inevitably an important part of the day. What is chosen as a snack can easily make or break any healthy eater’s plans, which is why sticking to whole foods is your best option between meals.

Whether you regularly snack on the go or use them as an afternoon pick-me-up only when you need them, try one of these five healthy and convenient on-the-go snack ideas.

Nuts & Seeds

Choose from a variety of healthy nuts and seeds like cashews, peanuts, almonds, walnuts, sunflower seeds or pumpkin seeds to snack on for an energy boost that’s also packed with protein and essential vitamins and minerals. You can also get creative by mixing up a batch of your favorite nuts and seeds, portioning them out, and carrying them along with you in your car or your bag.

Baby Carrots (Or Other Veggies) With Hummus

When you’re looking for a crunch factor at snack time, choose carrots or other veggie sticks to dip in hummus. You’ll be loading up on fiber, which will help to keep your hunger level in check for a while.

Stuffed Dates

For a sweet snack during the day, stuff a few dates with your favorite nut butter and  sprinkle with cinnamon. These can be made in a big batch at the beginning of the week and portioned out to keep on hand all week long. Dates give your body an energy boost from the natural sugars and vitamins A and B.

Salted Edamame Pods

When you’re after a salty bite, choose convenient edamame pods sprinkled with a little bit of sea salt. These young soybeans are loaded with fiber, protein, and omega 3’s – a fantastic combination to satiate your stomach until your next meal!

Popcorn

Plain unsalted popcorn is a fantastic option on-the-go, as you can pop it up quickly in the microwave in a brown paper bag and bring it along with you. Another option is carrying unpopped popcorn and a paper bag with you until you’re ready for your snack, then pop it in the microwave once your snack pang hits. It’s another fiber-filled food, and it gets extra points for being a whole grain!

Snack foods don’t all have to come from the convenience store. Load up on healthy whole food options like these and you’ll be sure to keep your healthy eating on the right track!

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.