Gluten Free Fitness

There’s no food in your “food!”

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Classic line from a classic 80’s flick-“Say Anything.” Joan Cusack, while watching her brother, says…”There’s no food in your food!” I can’t tell you how many times I’ve felt the same. (Also, the coolest guy Lloyd Dobler is played by John Cusack. Lloyd was so cool that my girlfriends and I rated guys on the “Lloyd-O-Meter” for quite a while. But I digress.)

Take a look at what you’ve eaten today. Is there food in your food? Did you get in some highly nutrient dense food with a minimum of ingredients? To give you an idea, this is what I had today: (not including portion sizes, just items)

  • Egg whites
  • Spinach
  • Cheese
  • Coffee with 1 TBsp of half and half and stevia
  • Red grapefruit
  • Chicken breast
  • Green beans
  • Brazil nuts
  • Tuna
  • salad greens and sundried tomatoes, carrots and cauliflower
  • Flank steak
  • Asparagus
  • Mushrooms
  • Cottage cheese
  • Fish oil supplement

As you can see, really nothing with multiple ingredients. I feel pretty comfortable that there’s food in my food.

So, whaddya think-was there food in your food today? And if not-what is one thing you can do tomorrow to change that?

Where to begin on the healthy eating journey…

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It can be overwhelming, can’t it? Eat this, don’t eat that, not too much of this, yes-eat that, but only on alternating days every other week when the moon is ascending…yikes! It’s enough to make you want to dive headfirst into a pint of Ben and Jerry’s. (Which is fine, as an occasional -yes, occasional-like 1 serving once a week-and a serving is NOT the entire pint-but I digress.)

It does not have to be that complicated.

_market_4 Michael Pollon said:

Eat food. Not too much. Mostly plants.

And truly, although it’s not quite that simple, it’s not too far off. We are deluged with marketing campaigns of food companies, especially in the celiac community.

It’s easy to lose sight of the fact that there are TONS of wonderfully healthy, tasty, NATURALLY GLUTEN FREE foods!! YES!! A chicken breast is gluten free, as are green beans and sweet potato! Viola! Dinner!

The Totally NOT all inclusive list of good stuff to eat

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Low-Fat Protein

  • Shrimp
  • Chunk Light Tuna
  • Skinless Chicken Breast
  • Skinless Turkey Breast
  • Lean Buffalo
  • Egg Beaters/Egg Whites
  • White or light fleshed fish-tilapia, halibut, flounder, mahi
  • Pork tenderloin

Medium Fat Protein

  • Salmon
  • Albacore Tuna
  • Skinless Chicken Thigh (dark meat has more fat and more protein per ounce)
  • Beef (flank steak, top round, well trimmed sirloin)
  • Eggs
  • Pork products (i.e. bacon, chops, etc.)
  • Extra Lean ground beef

Gluten free complex (starchy) carb sources

  • Potatoes –white, red, sweet, etc
  • Grits
  • Rice (brown, white, wild, red, go nuts!)
  • Rice pasta (gluten free)
  • Oatmeal
  • Cereal-low fat high fiber is a good choice-I love Puffins personally
  • Beans –the musical fruit is actually a high fiber complex carb source
  • Quinoa –pronounced “keen-wa” tastes better than it spells, can be made and eaten savory or sweet

Veggies: fibrous carbs

  • Broccoli
  • Cauliflower
  • Zucchini
  • Green Beans
  • Spinach
  • Romaine Lettuce
  • Mushrooms
  • Tomatoes (yes, I know, technically a fruit but gimme a break here)
  • Eggplant
  • Asparagus
  • Artichokes (the canned hearts are truly yummy in salads)
  • Celery
  • Cucumber
  • Fennel (also truly yummy sliced thinly in a salad)
  • The list is getting too long….you know there’s lots of veggies out there. Try something new, especially if it’s local and in season=inexpensive and probably very tasty.

Fat Sources (watch out for carbs/sugars in nutrition label)

  • Nuts-walnuts (high in omega 3 fatty acids), almonds, brazil nuts (high in selenium), pumpkin seeds, macadamia
  • Natural Peanut or almond butter-the kind that is just ground up nuts and maybe a little salt
  • Salad dressing –check ingredients for gluten as well as sugars and other nasties
  • Olive Oil
  • Avocado
  • Flaxseed Oil
  • Macadamia Nut oil
  • Fish Oil
  • Full fat cheese (watch amounts-lowfat is OK if no added carbs/sugars
  • Residual fat from protein sources


  • no added sugar ketchup
  • Mustard-every kind known to man-dijon, spicy brown, yellow, carnival, horseradish, etc and so on
  • no sugar added BBQ sauce
  • Sugar free jam
  • Sugar free relish or pickles
  • Hot sauce
  • Vinegar-red wine, balsamic esp. good on veggies, apple cider, champagne or white wine
  • Fresh lime or lemon juice (for flavor)
  • Any spices as long as no sugar in ingredients, generally single spices are gluten free, but always check labels especially in spice blends
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