This Healthy Fall Vegetarian Curry is so easy to make and just PACKED with vegetables. A simple yet delicious curried coconut sauce with a hit of protein from the white kidney beans rounds out this comforting dish.
Alright, let's get into fall: we've got back to school (yay!), lunches to make and hockey practices to get to.
[Read more...]This Easy Grilled Halloumi Salad with Tomato and Parsley is a delicious way to get a fresh salad with the filling and salty cheese, halloumi - yum!
This halloumi salad is a non-traditional go-to for busy weeknights these days.
[Read more...]This recipe for Easy Sweet and Spicy Shrimp is an entertainers dream - simple to come together, cooks in no time AND it's delicious with that sweet and spicy flavour combo we all love.
You're guaranteed to give yourself a big pat on the back when you make this recipe.
[Read more...]Can Gluten Intolerance cause GERD (or acid reflux)? The answer is YES! Watch for these 3 Signs That Gluten is Causing Your Reflux. And find out how to feel better FAST. No more burping and bloating!
You're burping and bloated and have a got a bad case of GERD.
So you wanna know: how the heck can GLUTEN cause symptoms like acid reflux🤯
And more importantly, you want the burping, bloating and stomach pain to END.
Preferably, like, yesterday.
[feast_advanced_jump_to]Look, I get it.
When I was finally diagnosed with gluten intolerance, I was able to get rid of my acid reflux - for once and for all.
And when I finally cut out gluten, I was free from the bloating, burping and nausea - all from GERD.
After cutting out gluten, not only did I feel like myself again, I was able to say buh-bye to the pills that I was taking to help control my GERD.
But I wanted to learn more about how gluten can cause reflux.
Here's what I found - let's jump into the details and get YOU relief sooner than I did.
First things first: what the heck is gluten?
Gluten is the protein that's found in grains like wheat, barley, rye and triticale.
Specifically in wheat, gluten makes up ~80% of the total proteins.
And lemme tell ya, wheat is EVERYWHERE.
Wheat flour is a super important food and food ingredient used in sooooo many different products.
Wheat is used in things that we eat (like bread, baked goods, pasta, etc.) and things that we use - like even some make-up.
And wheat flour does have a ton of beneficial nutritional properties, like protein (the gluten), fibre and trace vitamins and minerals.
So wheat flour isn't necessarily "bad". BUT it's the gluten protein in the wheat that causes immune responses and hypersensitivity reactions in susceptible people (like me and you.)
Let's dive into your stomach, ok?
Picture this: there's a sphincter around the lower esophagus (think kinda like a rubber band).
This keeps the stomach acid where it needs to be: in your stomach.
But for many different reasons, conditions in your gut can change, causing this rubber band to loosen.
And when that happens, stomach acid gets into your esophagus.
This acid is what causes the burning, burping and bloating.
And it's SUPER uncomfortable.
Acid reflux is also know as "GERD": gastroesophageal reflux disease but they basically mean the same thing.
Have you ever ate a meal and then a few hours later, you're making comments to your spouse about your "pregnant belly", patting it lovingly?
In my own experience and talking to many others about this, stomach bloating often happens after eating gluten.
This could be related to the type of carbohydrates eaten, causing more fermentation which in turn, causing bloating (more on this later.)
Spouse buying you Tic Tacs on the regular for your Dragon Breath?
Acid reflux after eating gluten can cause some really narly smells to waft up through your food pipe and out into the world.
Often my husband would tell me I had "stress breath".
I brushed more often.
I flossed religiously.
I breathed into my hand and tried to smell it (does that even work?) but nothing helped.
Until, that is, I cut out gluten for good.
No more reflux from gluten=no more bad breath.
Ask a trusted friend or kid or spouse to let you know if your breath could wilt flowers.
And then follow a gluten-free meal plan to see if it helps.
Find yourself rocked by burps that happen even when your stomach is empty?
I remember hours after eating, I would burp like I just drank a whole bunch of Bubbly.
I got used to it after a few years but really, I shouldn't have.
Why the heck would I be BURPING if I didn't eat anything for hours?
Try and see if you notice your burps are expected (after some carbonated water, say for example) or are you generally in a state of a near-constant-blelch-fest?
If it's the latter, try cutting out gluten and see if it gets any better.
So here's the thing: gluten intolerance can cause a LOT of different symptoms.
And yes, gluten intolerance CAN cause GERD.
Here's a list of some of the symptoms that people report:
Check out this article for more on symptoms of gluten intolerance.
Because so many of the symptoms overlap with other conditions, like Irritable Bowel Syndrome (known as IBS), it can sometimes be hard to know what you're dealing with.
Plus, the diagnosis for gluten intolerance or non-celiac gluten sensitivity isn't clear - there isn't a biomarker or a reliable way to diagnosis the condition.
Some studies point to changes in the intestines "permeability" or the amount of stuff that gets through the lining of the intestines.
This can cause activation of the innate immune system, which triggers all the symptoms we talked about.
But the connection between eating gluten and acid reflux is not well defined.
More studies are being done to try and figure it out2.
Get rid of it STAT
For me, because I had such bad acid reflux from gluten, once I finally cut out gluten for good, my symptoms went away and I got to say buh-bye to my prescription medication.
I had:
It's kind of amazing the number of people I talk to that are bloated and burping, taking medication, cutting out coffee, red wine (?!), carbonated beverages and STILL get no relief from acid reflux.
Alright, so we've established that yes, gluten intolerance can cause acid reflux.
But HOW, exactly?
Well, changes in the type of carbs eaten are linked with increased GERD-symptoms1.
Studies suggest that gluten may cause acid reflux by lowering the pressure of the esophageal sphincter.
Specifically, different kinds of starch seem to lower the esophageal sphincter pressure because of an increase in colonic fermentation (aka more toots).
When the change in pressure happens, the acid leaks up from the stomach into the esophagus. And that's what causes all the burping, bloating and stomach pain.
In the western diet, we get most of the starch in our diet from refined grains, which are gluten-based and tend to be lower in fibre.
A PDF gluten-free meal plan to get started with gluten-free eating today!
There are small studies showing that gluten-free diets can help with reducing GERD-symptoms.
And gluten-free diets have been also shown to help prevent more reflux from happening3.
For me, when I went gluten-free (for actual good), I got rid of my gluten bloating, burping and painful nausea.
I also said buh-bye to my medications.
For me, that's all the evidence I need🙋♀️
If you think gluten might be causing your acid reflux, try cutting out gluten (for good) and see what happens.
Get started now and beat acid reflux and with my gluten free recipes!
Join today so you don't miss anything!
~April
References
1. Newberry C. The Gluten-Free Diet: Use in Digestive Disease Management. Curr Treat Options Gastroenterol. 2019 Dec;17(4):554-563. doi: 10.1007/s11938-019-00255-0. PMID: 31705373.
2. Barbaro MR, Cremon C, Stanghellini V and Barbara G. Recent advances in understanding non-celiac gluten sensitivity [version 1; referees: 2 approved] F1000Research 2018, 7(F1000 Faculty Rev):1631 (doi: 10.12688/f1000research.15849.1)
3. Usai P, Manca R, Cuomo R, Lai MA, Russo L, Boi MF. Effect of gluten-free diet on preventing recurrence of gastroesophageal reflux disease-related symptoms in adult celiac patients with nonerosive reflux disease. J Gastroenterol Hepatol. 2008 Sep;23(9):1368-72. doi: 10.1111/j.1440-1746.2008.05507.x. PMID: 18853995
Find out what NOT to eat with Gluten Intolerance! Be sure to grab the PDF list of Foods to Avoid. Don't suffer with bloating, burping and stomach pain from gluten intolerance anymore.
When you have gluten intolerance, it's hard to know what the HECK to eat.
You started giving up gluten but let's be honest: it's probably the hardest thing you've ever had to do (harder than quitting smoking).
You LOVE pasta and bread and crackers and well....
You get the idea.
You've had some success in reducing your symptoms, but let's face it: who can live on chicken, eggs, vegetables and nuts?!
[feast_advanced_jump_to]You need a list of foods to avoid so you can cut gluten out for good.
Because even if you're not 100% sure that gluten is causing all your issues, cutting out foods with gluten will help you feel better.
So definitely grab the cheat sheet list of gluten-containing foods, k?
And since you're here, let's learn a little more about gluten intolerance.
Gluten Intolerance is one of three gluten-related disorders.
The 3 Gluten Related Disorders are:
Gluten intolerance causes symptoms in people after eating gluten who do NOT have celiac disease or wheat allergy.
So what are the symptoms of gluten sensitivity?
Wonder if gluten is causing all your issues?
A lot of signs and symptoms have been reported in studies done on gluten intolerance.
Some of the gluten intolerance symptoms are:
For me, I had extreme reflux or GERD that kept getting worse and worse over the years.
It got so bad, I was taking a prescription medication for reflux and stomach ulcers!
(Which, endoscopy showed, I did not have.)
For more on Gluten Intolerance check out: What is Non-Celiac Gluten Sensitivity?
There's a few different ways to figure out if you have gluten intolerance.
But know this: there's no definitive test for gluten intolerance or easy biomarker or simple screening test.
Which really SUCKS for us that have issues with gluten, because it makes it harder to figure out what's going on.
But I do hope that one day soon, we'll be able to easily test for gluten intolerance.
Until then, here's some ways you can try and figure out if gluten is causing you issues.
If you're like me, you want relief from years of feeling so freakin' sick.
For me, I finally got an endoscopy - aka a scope of the inside of my stomach, including a biopsy of the lining of my stomach.
When the surgeon called me, he said my biopsy revealed inflammation of the stomach lining likely caused by non-celiac gluten sensitivity.
But what if you don't want to wait for a biopsy or an endoscopy appointment?What can you do now to feel better from the effects of gluten?
In this case, you can try a "gluten challenge". This basically means you'd start a gluten-free diet and then see if you feel better.
After 2 weeks of going gluten-free, you would then start eating gluten again and see if your symptoms return.
If your symptoms come back, then this is referred to as "diagnosis via treatment": you were treated with a gluten-free diet and you got better.
Then you pretty much safely assume that there's something about gluten that's causing you problems.
For me, I was very wishy-washy with my gluten-free diet for a long time.
And because of that, I couldn't tell if going gluten free was helping!
So whether you've been told my your trusted healthcare provider to avoid gluten or you want to try it out for yourself, you're in the right place.
Let's go over what not to eat when you're going gluten free.
The easiest way to stick with a gluten-free lifestyle for gluten intolerance is to start with the major gluten offenders.
So that means, any food or food products that made from wheat, barely or rye.
Grab this cheat sheet of foods to avoid when you have gluten intolerance and make sure you cut them out ASAP.
Here's a list of the foods to cut out for gluten intolerance:
After cutting out the foods that are major sources of gluten, you'll have to replace them with healthy alternatives!
Not only that, you need to learn new ways of:
It can feel overwhelming at first when you go gluten-free (I certainly thought so).
If you now want to know what you SHOULD eat with gluten intolerance, check out my gluten-free diet plan (PDF) for beginners so you can start eating gluten-free right away.
This Gluten-Free Diet Plan (PDF) for Beginners is a fantastic blueprint for you to follow as you adjust to the gluten-free way of life
And if you want more healthy and gluten-free recipes, be sure to subscribe so you don't miss out on anything from me!
I can't wait to connect with you along the way!
You've totally got this🙋♀️
~April
If you've ever been downing your bullet coffee and thought to yourself: can my keto diet actually cause gluten intolerance?
Then keep on reading my friend.
Lots of people wonder if the keto diet can cause you to become gluten intolerant because, well, both are pretty common.
That is:
And the number of people with gluten intolerance is growing.
It's estimated that around 1-7% of the people worldwide are affected by 1 of the 3 major "gluten-related disorders" of:
In this article, I'll go through:
Let's get started????♀️
Unless you've been living under a low-carb rock, you've probably heard about the "Keto" diet, short for "Ketogenic" diet.
Originally developed in the 1920s to help treat epilepsy, the ketogenic diet restricts carbohydrates - typically to less than 50 grams per day. Most of the calories of a ketogenic diet come from fat at 70% of total calories.
In the past few years, the keto genetic diet has become "en vogue" and super popular.
Just go to a book store: rows and rows of cookbooks, recipes and celebrity-endorsed diet books featuring the keto diet.
There are a ton of websites out there that are also completely dedicated to keto like this site and this cookbook with only keto recipes so check those out if you want more information.
Gluten-intolerance, or "non-celiac gluten-sensitivity", is a condition characterized by intestinal and extra-intestinal symptoms that people get after eating gluten-containing foods.
The symptoms of gluten intolerance overlap with celiac disease and other intestinal conditions like irritable bowl syndrome.
Symptoms of gluten intolerance include:
The cause of gluten intolerance is not fully known. It's actually a bit of a mystery.
Researchers are trying to figure out:
Gluten intolerance might be immune-related but there is currently no diagnostic test from a reliable biomarker, which means as of right now, the diagnosis isn't easy.
Not only that, but there’s a lot of overlap in symptoms between gluten intolerance and other gastrointestinal disorders, making a clear diagnosis even more difficult.
So far, the best way to determine if you have gluten intolerance is to go on a gluten-free diet and see if your symptoms go away.
If your symptoms improve (or better yet, completely disappear) then you’d be considered “gluten intolerant".
There are reports of people trying a very low carb diet (Atkins-style) and when they start eating small amounts of carbohydrates again, they get bloated or start to feel very tired, for example.
In cases like this, often it's a combination of things - they didn't know how badly they were feeling and/or they just accepted their symptoms (whether it was nausea, heartburn, bloating, etc), as part of them. Their daily way of being the world.
So then, when they go really low in carb, as you do during a keto diet, the gluten content of the diet goes down naturally. Because many "typical" North American foods that are higher in carbohydrates, also happen to contain gluten.
Think:
Then, on the keto diet, they feel great and if they also happen to have undiagnosed gluten intolerance, a big part of their "feeling great" is the result of the majority of the gluten being taken out of their diet. If they start to then re-introduce a few items like for example, some whole grain pasta or bread and start to feel any of those symptoms, they might blame the carbs themselves when it could have been the gluten that was the actual culprit.
Again, it's hard to get a definitive answer because of the overlap of symptoms between other conditions; the lack of diagnostic test or screening biomarker for gluten intolerance and sources of hidden gluten in foods.
If you've tried the keto diet and have added carbs back in and aren't feeling so good, talk to your trusted healthcare provider.
Because the keto diet is so low in carbohydrates, it's naturally then, lower gluten as many of the foods that are typical to the North American diet are wheat-based.
Think: whole grain breads, cereals, crackers, cookies, cakes, muffins, etc.
So you certainly can follow a keto diet and have a diet that's gluten-free (or at least gluten-friendly, with the majority of the gluten taken out.)
But just because you are following the keto diet, doesn't mean it's gluten-free so you'd still want to cut out the main sources of gluten.
You can get started with my Cheat Sheet! Foods to Avoid for Busy Moms with Gluten Intolerance. Grab it here.
No, it's unlikely that the keto diet (or any diet for that matter) can cause someone to become intolerant to gluten.
If you're wondering if you might already be gluten intolerant, check out this article next: 7 Sneaky Signs You May Be Gluten Intolerant
If you're worried that your keto diet might cause you to become gluten intolerant, you probably don't have anything to worry about.
BUT if you're having symptoms like bloating, stomach pain, heartburn and extreme fatigue and can't figure it out, take a closer look at your diet and if you need to try going gluten free, you can start with my gluten-free diet plan for beginners.
~April
You may also be interested to check out these posts:
What Not to Eat With Gluten Intolerance (PDF list)
Can Gluten Give You Acid Reflux? 3 Signs to Watch For
References
Asri N, Rostami-Nejad M, Anderson RP, Rostami K. The Gluten Gene: Unlocking the Understanding of Gluten Sensitivity and Intolerance. Appl Clin Genet. 2021;14:37-50. https://doi.org/10.2147/TACG.S276596
This Gluten Free Diet Plan for Beginners (PDF) is all you need to get started when you go gluten-free.
Because when you're just getting started with going gluten-free, it's super helpful to a guide of what to eat and how much to eat.
Grab this gluten-free meal plan for beginners now and after you take a look at it, you may have some of these questions:
Absolutely! The meal plan may be a wheat free meal plan but it can still be customized to fit the foods that you love eating!
If you see a food you don't like, is out of season, or just unavailable where you live, you can swap it out.
Within the plan, you'll see it's divided into different groups of Grains/Starches, Fruit, Dairy, Protein and Fats/Oils.
To substitute one food for another on the plan, just:
This will help the total calories and the balance of carbs, fat and protein stay within a range that's healthy.
It'll also help make sure you get the right amount of carbs.
More on HOW to get the RIGHT amount of carbs on a gluten-free diet here.
Whether or not you'll lose weight on this gluten-free meal plan for beginners will depend on a few things, like:
Although there are no guarantees, I can promise you this: a gluten-free meal plan like this one will help you eat healthier.
And if you're interested in making lifestyle changes (instead of doing a "diet"), then this meal plan will get you off to a great start✅
Absolutely!
Easy is the name of the game here! This really is a simple, gluten free meal plan that will show you just how easy healthy and gluten-free eating can be.
It's what I followed when I first started my gluten-free lifestyle and I still follow this pattern to this day.
When you're new to gluten free eating, this plan is perfect. Because you don't need a whole bunch of special or expensive food to get started with gluten free. You just need a plan for beginners and that' exactly what this is😄
While it's true that there aren't any traditional desserts, treats or alcohol built into the plan, I know that's not really real life.
Hello, ice cream and Chianti happen!
So the point isn't that you follow this plan TO THE LETTER (unless that's your thing - go for it!)
BUT you can use it to guide your meals and food choices within the context of your life.
If Ice Cream Fridays are a tradition in your household in the summer and you cherish this time with your family and you absolutely LOVE the ice cream that your local place serves, then go for it!
(I mean, let's not forget one of the most important points: you're an adult! So you get to eat what you want.)
And if Wino Wednesdays with your girlfriends is something you look forward to every week and it's a source of JOY in your life, then keep it up.
You don't wanna suck out the fun and enjoyment out of your life (gosh, that sounds terrible).
You want to LIVE life and, if you're like me, be the healthiest human possible while you're doing all your living!
This meal plan (PDF download) is not JOY-free, just gluten-free.
To wrap this up, be sure to grab your copy of the Gluten-Free Meal Plan for Beginners (PDF download) so you can get started going gluten-free today.
And don't forget to join my email list if you like getting gluten-free and super yummy recipes delivered straight to your inbox each week😎
See you on the inside!
April
If you found this blog useful, find other information about gluten intolerance, getting started going gluten-free and more here:
How to get enough carbs on a gluten-free diet is super important because getting too many carbs or not enough carbs can be a problem.
Like a BIG problem????
In this short blog, I'll break down:
Let's do this!
First of all, you need the same amount of carbs on a gluten-free diet as a "regular" diet (ie, if you were eating gluten.)
But the important thing is that you get enough.
If you go too low in carbs OR too high, it can be hard to:
Not only that, going too high or low in the carb department can actually increase your risk of dying.
A recent study that had more than 400,000 people found that the risk of dying was higher for people who followed high carb diets (over 70% of calories from carbs) and those who followed low-carb diets (less than 40% carbs.)
This report published in the Lancet Public Health Journal was a real eye-opener.
It's helpful to see some research backing up what I see to client after client in my years as a dietitian, working with people: really low carb diets pretty much suck.
The authors concluded that diets providing about 50-55% of total energy from carbohydrates were associated with lower mortality risk.
The authors also note that the higher mortality risk was seen in people who, when going low carb (less than 40% of total calories), replaced those calories with protein and fats from animals instead of plants.
Think bacon, cream and organ meats instead of chickpeas, avocado and nuts, for example.
So yes, it matters what we replace the calories with.
This is partly why, I think, carbs got a bad rap to begin with because when the low-fat craze hit us hard in the 90s, we took out the fats and put in the refined, non-nutritious carbs (hello, Snackwells and the like.)
This did nothing to help the obesity epidemic as the refined, fibre-devoid carbs were easily digested, spiked insulin levels, and gave our brain a hit of dopamine, leaving us wanting more.
So all that to say: you've got to get the right amount of carbs when you go gluten-free.
Whether you're going gluten-free because you think you might have a gluten intolerance or you've been gluten-free for years but aren't sure if you're getting the right amount of carbs (and frankly, you're a bit confused as there also seems to be a backlash against the powerhouse carbs in the past few years.)
Not matter the reason why you're gluten-free, you're right to wonder about your carb intake. And my recommendation is the same for how many carbs you should eat, regardless of the reason why you eat gluten-free:
At this level of carbs, you'll be able to have enough energy to:
Before changing anything, track your food intake for 3 days in MyFitnessPal. See where you're starting from.
Seriously don't change anything for those 3 days!
I know it's hard but just eat what you normally would (eating out and all) and just see where you stand.
Here's where the magic happens...adjust your food intake so you're closer to the 45% of calories from carbs.
You can eat to 45% carbs by tracking on MyFitnessPal and adjusting till you get to 45% OR you can follow this meal plan to not waste any time and take a short cut to the 45%
If you want a Gluten-Free Meal Plan (PDF), download the PDF here (no need to enter an email).
Or just click the picture below for instant download access:
If you're like me, getting off track when you're going gluten-free happens.
And hey, nothing to feel bad about - I've been there. But after you've made some changes, stick with it. You won't see results overnight so make sure you're realistic with your lifestyle changes.
Make sure you join my e-newsletter so you get my gluten-free and healthy recipes each week!
Remember going gluten-free doesn't mean low carb or no carb! Actually, it really shouldn't. For the best results, like increased energy and ideal muscle growth, make sure you get enough carbs on a gluten-free diet.
~April
Interested in more articles on gluten-free for gluten intolerance?
Check these out:
7 Sneaky Signs You May Be Gluten Intolerant
How to Relieve Bloating from Gluten Intolerance
How Long After Eating Gluten Do You Feel Sick?
What Not to Eat With Gluten Intolerance (PDF list)
Can the Keto Diet Really Cause Gluten Intolerance?
References
Seidelmann, SB et al (2018). Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. The Lancet Public Health. Vol 3; e419-e428. Accessed on-line at: https://doi.org/10.1016/S2468-2667(18)30135-X
How long after eating gluten do you feel sick is one of those million dollar questions💰So let's get it answered - and quick. Because when you feel sick from gluten, you want relief STAT!
The time between when you eat and when you feel sick depends a lot on what's causing your reaction to gluten in the first place.
Gluten is a protein component of wheat and other grains like barley, rye and spelt.
Gluten can cause a whole bunch of reactions in sensitive people - everything from brain fog and bloating to skin problems and damage to the small intestine1.
[feast_advanced_jump_to]As of now, there's 3 main disorders that involve being sensitive to gluten.
Each of these conditions fall under the category of "Gluten-Related Disorders".
Grab this PDF cheat sheet of foods NOT to eat🚫
Cut these foods out NOW!
Celiac disease and wheat allergy are fairly well established conditions.
And they pretty much have standardized ways of diagnosis and treatment.
Non-celiac gluten sensitivity on the other hand, is a relatively newer condition.
Even the name isn't 100% agreed on!
It's also been referred to as Non-Celiac Wheat Sensitivity (NCWS), Gluten Sensitivity (GS), or Gluten Intolerance (GI)
Researchers are still trying to figure out a safe and effective way to test for gluten sensitivity.
So as of right now, there's no 100% for sure way to know if you have gluten intolerance2.
The best you can do is cut out gluten for good.
Then track your symptoms and see if they go away.
See more about Non-Celiac Gluten Sensitivity and how to know if you have it.
Non-celiac gluten sensitivity has been shown to cause symptoms that are related to the stomach or gut.
So you might have:
But it's well-known now that gluten sensitivity also causes other symptoms that DON'T involve the stomach or gut.
They're ones like:
Check out these 7 Sneaky Signs You May Be Gluten Intolerant!
So, how soon symptoms appear after eating gluten can depend on which of the 3 types of Gluten-Related Disorder you're dealing with.
In the case of non-celiac gluten sensitivity, symptoms typically appear after a few hours or even days after eating gluten2.
For me, it's usually about 12 - 24 hours.
If I get super nauseated, bloated and have horrible stomach pain, I'll look back at my diet and try and figure out where some sneaky gluten got into my diet.
I also get brain fog and feel SUPER tired.
In celiac disease, the time interval between eating gluten and the signs of intestinal damage can be long (up to weeks or years)2. Other symptoms can appear sooner, within minutes to hours.
With the damage to the intestine that occurs with celiac disease, it's so important that you remain completely gluten-free.
Typically with a wheat allergy, you’ll notice the start of symptoms pretty soon after eating gluten.
With a wheat allergy, symptoms typically appear within 2 hours of eating the gluten containing food and can start within minutes2.
If you live with a wheat allergy, talk with a trusted health care professional specializing in food allergies.
Once you go completely gluten free, you should notice your symptoms get better in a few weeks.
But gluten sensitivity varies from person to person so it can depend on a few things.
For example, if you've been eating high amounts of gluten for years and just reduce the amount of gluten you have, you might not notice your symptoms go away completely.
Solution?
Make sure you go gluten-free for life.
If you cut most of the obvious sources of gluten out of your diet but are still getting small amounts in without realizing it, that can keep you from feeling your best.
Grab this PDF cheat sheet of foods NOT to eat🚫
Cut these foods out NOW!
The good news: being glutened can be prevented.
Going gluten-free will make sure that you don't feel sick from gluten ever again.
When you're in the middle of a gluten attack, try these tips:
Beat Gluten Bloating with These 7 Steps!
How to get rid of gluten bloating is easy when you know where to start. Feel better fast with these 7 easy steps!
But I gotta tell you: not that much helped me feel better after getting sick from eating gluten.
I just had to go to sleep😴
And that's what made it so awful.
Missing out on so much with my kids and hubby because I was feeling bloated from eating gluten.
So for me, NOT getting sick became priority #1.
And I figured out how to do it! Go Gluten-Free.
If you want to get started going gluten friendly to prevent getting sick from gluten, check out my cheat sheet: Foods to Avoid for Busy Moms with Gluten Intolerance and get relief now.
Or grab your own copy of my gluten-free and healthy meal plan for download.
~April
References
These Easy Gluten-Free Ground Turkey Burger are a perfect weeknight meal. You'll make your own delicious BBQ sauce for them and you only need the ground turkey and gluten-free oats for the burgers. Yum!
[Read more...]When you think you MIGHT have a problem with gluten, some signs can be pretty obvious - like bloating, burping, and stomach pain. But other symptoms are not so obvious. Check out these 8 signs you MIGHT be gluten intolerant!
Here's the deal: you had some pasta for dinner and now you feel so ILL.
You wonder what the heck is making you feel so sick.
You think you might have a problem with gluten but your symptoms are all over the place!
When it comes to feeling bloated, tired and just OFF, it can be hard to figure out what's going on. And how to feel better.
Let's start with some of the most common symptoms of gluten sensitivity.
They are:
And that's just to name a few. There's more symptoms of non-celiac gluten sensitivity too.
For me?
I had all of those symptoms of gluten intolerance before I found out gluten was causing all my problems.
But there are other signs you may be gluten intolerant that aren't so clear.
Do you ever have trouble concentrating, focusing, and thinking clearly at times?
Wait..what was I saying. (yeah exactly.)
It's got a name: "brain fog."
Studies show that it's a common symptom, occurring in 48% of gluten-sensitive individuals1.
In fact, one study reported that mental confusion or "foggy mind" was the most commonly reported symptom in people that are sensitive to gluten, aside from the gut and stomach issues2.
the most frequent symptom was mental confusion or a ‘foggy mind’, defined as a sensation of lethargy elicited by gluten - do lethargy?
Did you usually get enough sleep but still feel tired all the time?
This was so me.
I would feel so tired and have dark circles under my eyes that needed THE MOST eye concealer.
Feeling tired a lot - even when you have a decent sleep - is actually a pretty common symptom in people with gluten intolerance.
It was reported second only to foggy brain5.
Are you noticing sudden occurrences of rashes, acne, and dry skin? You’re not alone. Many people said that they suddenly experienced eczema-like rashes and even psoriasis as a result of eating gluten.
Ever wonder where that pounding headache comes from that makes you down 2 Advil with your coffee?
You could be gluten sensitive.
Studies show that gluten intolerant people are prone to migraines3.
Feeling aches and pain in your joints and muscles even though you didn’t work out for a while?
For gluten-sensitive individuals, gluten can cause inflammation, affecting the muscles and joints4.
Researchers have found some people experience mood changes and anxiety after eating gluten.
No one really knows why, but studies suggest a strong correlation between gluten and depression5.
It’s not uncommon to feel full, swollen, and gassy after eating.
But if you feel this way even though you didn’t eat a lot, it may be a result of eating gluten.
It's a newer condition but gluten intolerance is definitely a real thing.
Officially, it's called: Non-Celiac Gluten Sensitivity (NCGS).
The term "gluten sensitivity" also gets tossed around too.
But all three terms are different names for the same thing.
Gluten intolerance is a condition in which you have intestinal and extra-intestinal symptoms after eating gluten.
First of all, you may experience similar symptoms to those with celiac disease, but you don’t test positive for CD (using the gold standard of a biopsy of the intestinal lining.)
Plus, with gluten intolerance, you don't have the intestinal damage from gluten and it doesn't involve the immune system, like celiac disease does.
There is no definitive diagnosis for gluten intolerance (boo.) I should say, there's no definitive diagnosis for gluten intolerance - so far!
Researchers are working on figuring out which biomarkers and other non-invasive tests that point to gluten intolerance.
For now, the treatment confirms the diagnosis. Which means, you cut out gluten and if you feel better, then you can be fairly certain you have gluten intolerance.
So, you bet your bottom gluten-free cupcake that you're gluten intolerant? Uhhh, now what?
First things first: get a hold of your diet!
When I was diagnosed, I was all over the place with my food (and I'm a dietitian for crying out loud!)
Not only that, I was a "fair weathered" gluten sensitive person...which basically means I cut out gluten when it was convenient for me.
You get the picture.
But now, I'm all free of gluten and free of gluten intolerance symptoms.
If you want to go gluten free for gluten intolerance, cut out the most obvious sources of gluten first.
Grab my Cheat Sheet: Foods to Avoid for Busy Moms with Gluten Intolerance
After cutting those foods out, the gluten-free recipes on my site will help you put healthy and gluten-free meals on the table every night.
Here's a few to get you started:
Sheet Pan Maple Dijon Chicken and Broccoli Bake
Healthy Taco Salad with Ground Beef and Kidney Beans
Instant Pot Sweet and Spicy Chicken Thighs
Healthy Instant Pot Chicken Tortilla Soup (no beans)
And if you have any questions about how you may be gluten intolerant, check in with your trusted healthcare provider.
~April
Feeling bloated from gluten and need relief now? Preferably yesterday? Check out my next article on How to Relieve Bloating from Gluten in 7 Easy Steps!
And you may also want to check out: How Long After Eating Gluten Do You Feel Sick?
References
This post is sponsored by the good people behind Canadian-made LIVA Date Sugar.
These Gluten-Free Black Bean Brownies with Date Sugar are here to make your life just that much sweeter.
Because couldn’t you use just a liiiitle more sweetness these days?
I know I could????♀️
And I know you want to keep up with your gluten-free and healthy way of eating too.
So what’s a gal to do?
LIVA date sugar is a pure, organic, all natural and versatile whole food sugar alternative to traditional sweeteners.
You can use LIVA almost anywhere you’d use regular sugar – cooking, baking. Just replace it 1:1 for regular sugar.
Sweet!
Pun intended.
Plus, LIVA is lower in calories than many other sweeteners like refined white sugar. It has 15 calories and 3.6g of carbohydrates per 4g serving.
LIVA is solar dried for 2 days and then grinned into a powder. You get most of the nutrition that you get from dates, except the Vitamin C is done (sunlight will do that.)
It’s whole fruit sugar with nothing else added. And what’s great is that the fibre and antioxidants stay.
So these Gluten-Free Black Bean Brownies with Date Sugar really are the best of both worlds: you get the protein and healthy carbs from the black beans and the sweetness with a little boost of nutrition.
In a brownie.
This is a super easy recipe, guys????♀️
You just need your food processor (or high speed blended) to mix things up and get those beans broken down.
I hope you love these Gluten-Free Black Bean Brownies with Date Sugar!
~April
If you like the sound of this recipe, check out these recipes too:
Gluten-Free Oatmeal Breakfast Bars with Chocolate
Puffed Quinoa Bars with Almond Butter
Gluten-Free Chocolate Chip Muffins with Quinoa Flakes
Gluten-Free Peanut Butter Energy Bars
No-Bake California Prune Power Balls
Non-Celiac Gluten Sensitivity (NCGS) is a term used to describe a condition where people have symptoms that are similar to celiac disease but they don't have celiac disease.
People with NCGS don't get intestinal damage, nor do they test positive for celiac disease or wheat allergy.
You may see terms like Non-Celiac Wheat Sensitivity (NCWS), Gluten Sensitivity (GS), or Gluten Intolerance (GI) getting used interchangeably, but they're essentially the same thing.
They’re just different names for NCGS.
Let's dive in!
Gluten is the protein found in grains like wheat, barley and rye and other grains. Gluten is also found in certain products such as lipsticks and certain medications.
Specifically in wheat, gluten makes up ~80% of the total proteins.
Wheat flour itself is such an important food and ubiquitous food ingredient - aka, it's in so many food products.
Wheat flour does have a lot of beneficial nutritional properties, like protein, fibre and trace vitamins and minerals.
The gluten proteins in wheat are what cause pathogenic immune responses and hypersensitivity reactions in susceptible people.
The group of these conditions are called “gluten-related disorders” (GRDs).
GRDs include:
Together, these 3 conditions affect around 1-7% of the people worldwide.
Celiac Disease is a genetic disorder where consuming gluten causes an immune reaction, including damage to the small intestines.
If you need to go gluten-free for celiac disease, go here.
Wheat allergy is an immune reaction to foods containing wheat.
The symptoms of NCGS overlap with celiac disease and other intestinal conditions like irritable bowl syndrome.
Symptoms of NCGS include:
You won’t necessarily get all of these symptoms.
They can show up within hours or days after consuming gluten.
For me, I had really bad reflux or "GERD" which caused bad bloating, stomach pain, extreme nausea and all day burping.
I didn't know what was the problem until well, I did.
More on my story here.
So far, the best way to determine if you have NCGS is to go on a gluten-free diet and see if your symptoms go away.
If so, then you'd be considered "gluten intolerant."
The best and easiest way to treat this is by eating a gluten-free diet.
To get started now, grab my freebie Cheat Sheet: Foods to Avoid with Non-Celiac Gluten Sensitivity:
Here at Eats by April, I've got a ton of recipes from breakfast to dinner that are gluten-free and carb-friendly. Check them out!
NCGS is a relatively new disorder, so the getting a super specific and definitive definition remains tough right now.
Because researchers haven't pin-pointed the pathophysiology of the condition, it's very difficult to figure out how to diagnose and how to explain symptoms that don't have to do with the gut like headaches, brain fog, and depression that are commonly reported in people reporting gluten sensitivity.
Many even think that there's more to blame than just gluten, but the research isn’t there yet to confirm this yet.
Right now, there's no way to test or diagnose someone with NCGS easily.
But developing a safe and effective diagnosis is currently in the works.
As researchers continue to study Non-Celiac Gluten Sensitivity, I'll be there every step of the way to keep you in the loop.
~April
If you found this article helpful, check out these post:
How to Relieve Bloating from Gluten Intolerance
How Long After Eating Gluten Do You Feel Sick?
References:
Asri N, Rostami-Nejad M, Anderson RP, Rostami K. The Gluten Gene: Unlocking the Understanding of Gluten Sensitivity and Intolerance. Appl Clin Genet. 2021;14:37-50. https://doi.org/10.2147/TACG.S276596
Saunders, A. Is gluten intolerance real? March 12th, 2021. Accessed on-line at: https://eatsbyapril.com/is-gluten-intolerance-real/
This post is sponsored by the good people behind Canadian-made LIVA Date Sugar.
Gluten-Free Breakfast Oat Cookies with Date Sugar are bursting with fibre, potassium and a hint of sweetness - thanks to LIVA Raw Date Sugar.
Nothing says get-up-and-go in the morning like breakfast????
And sometimes, you gotta get up and GO.
Like, now.
Downstairs to your office????
As you wipe off the random crumbs and clear away the dishes from the day before, these Gluten-Free Breakfast Oat Cookies with LIVA Date Sugar will help you power through those morning TPS reports in no time (Office Space, anyone?)
And I’m lovin’ how LIVA Date Sugar gives these breakfast oat cookies their sweetness and more nutrition than just regular ol’ refined white sugar.
LIVA date sugar is a pure, organic, all natural and versatile whole food sugar that you can use in place of regular sweeteners.
You can use LIVA almost anywhere you’d use regular sugar – cooking, baking.
Just replace it 1:1 for regular sugar.
I can’t wait to try it in a punchy Pina colada, poolside this summer????
It’s the simple stuff that will really get us through this spring - and for the rest of the year, don’t you think?
And please friend. Do me a favour. If you’re looking to “get healthy” this summer, don’t overhaul your eating habits in one keto-kale filled weekend, k?
Just put a little healthy in there, one change at a time.
Small changes really DO add up. Don’t give up and throw in the towel; make changes you can actually live with.
Emphasis on YOU and ACTUALLY.
One change to consider? LIVA is lower in calories than many other sweeteners like refined white sugar. It has 15 calories and 3.6g of carbohydrates per 4g serving.
It’s got this amazing, almost rich taste too. It’s delicious.
Yep! On their website, they say LIVA date sugar is made with only 2 ingredients: dates and love (awww.)
LIVA is solar dried for 2 days and then grinned into a powder. You get most of the nutrition that you get from dates, except the Vitamin C is done (that much sunlight will do that.)
It’s whole fruit sugar with nothing else added. And what’s great is that the fibre and antioxidants stay.
How cool is that? Man, talk about making every bite count. Now wherever I need some sugar, I can use LIVA Date sugar to give a little boost of nutrition.
I hope you love these Gluten-Free Breakfast Oat Cookies with Date Sugar like we do❣️
~April
Looking for other gluten-free snacks for the morning? Check these out:
Healthy 3-Ingredient Sweet and Salty Oat Cookies
Gluten-Free Peanut Butter Energy Bars
Puffed Quinoa Bars with Almond Butter
Gluten-Free Chocolate Chip Muffins with Quinoa Flakes
Is gluten intolerance real? My friend, lemme tell you: not only is it YES real, it has a name: Non-Celiac Gluten Sensitivity or NCGS.
Let' dive in!
Non-celiac gluten-sensitivity is a condition characterized by intestinal and extra-intestinal symptoms that appear after eating gluten-containing foods.
And the symptoms appear in people without celiac disease or wheat allergy (1).
Non-celiac gluten-sensitivity may be immune-related but there is currently no diagnostic test from a reliable biomarker (1, 2).
NCGS is actually more common than you might think: it has a prevalence of about 0.5% - 13% worldwide and is more common in women (1).
Do you feel bloated and nauseated, have GERD (or reflux), stomach pain and are super tired all the time? If you've suspected gluten just might be the problem, then keep reading.
In this article, I answer the following questions:
And I've been there.
After being diagnosed with non-celiac gluten sensitivity after years of stomach issues, going gluten-free and then learning more about non-celiac gluten sensitivity, anyone else I can pass this information on to, I will.
Let's dive in!
Gluten intolerance, or non-celiac gluten sensitivity (NCGS) is a condition that involves intestinal and extra-intestinal symptoms.
You get the symptoms when you eat gluten-containing foods.
Non-celiac gluten sensitivity was first noticed in the 1980s when a gluten-rich diet caused celiac disease-like symptoms in patients but they didn't have those typical signs of celiac disease (damage to the intestine.)
In a word: heck no. (Ok two words.)
Gluten intolerance or non-celiac gluten sensitivity is different from Celiac Disease, or Wheat Allergy for that matter.
People that have celiac disease or wheat allergy have specific allergic responses that activate in the body, causing damage to the small intestine or an anaphylactic reaction.
For gluten-intolerance, it's not clear yet if the immune system is involved or not (1,2).
Signs and symptoms of NCGS overlap with both celiac disease and other digestive issues, including irritable bowel syndrome.
They include:
Typically, you'll notice the start of symptoms pretty soon after eating gluten.
In the case of non-celiac gluten sensitivity, symptoms will arise after a few hours or maybe even days after eating gluten.
In the case of celiac disease, it could be several hours, days or even weeks.
For wheat allergy, symptoms appear within a few minutes, which is a typical allergic response, sometimes resulting in an anaphylactic reaction.
Recent research shows us that the diagnosis of non-celiac gluten sensitivity (NCGS) is complicated at best.
Non-celiac gluten-sensitivity may be immune-related but there is currently no diagnostic test from a reliable biomarker (1, 3).
Plus, here's the kicker: you can have NCGSS and don't have celiac disease or wheat allergy(3).
Unlike celiac disease where the gold standard way to get a definitive diagnosis is a biopsy of the small intestine while consuming a gluten-containing diet, there is no definitive test for NCGS (1, 3).
Not only that, but there’s a lot of overlap in symptoms between NCGS and other gastrointestinal disorders, making a clear diagnosis even more difficult.
Combine all this with the fact that the pathophysiology of NCGS is largely unclear, including what triggers this condition (1), this makes it really tough to figure out what's going on.
Catassi et al (2015) recommend a double blind placebo controlled gluten challenge, including a one-week challenge followed by a one-week wash-out of strict gluten-free diet and a new crossover to the second one-week challenge (3).
This is the most reliable tool for diagnosing NCGS for sure but it doesn't really work for real life. Great for clinical trials, but hello? You have a busy life, going from Zooms meeting to a kid pick-ups with making suppers and lunches and never-ending(!) snacks in between.
We do not have time for clinical-trial-like protocols here. You still have to live.
So. What to do?
Most clinicians recommend an “open gluten challenge”, which is what my gastroenterologist recommended.
This is really the most practical way to do it: you cut out gluten and see if your symptoms improve.
Of course has flaws and is based on your ability to follow a gluten-free diet.
For me, I was pretty wishy-washy with the gluten-free diet until I made it stick. For good.
If you want to know more about out how I finally cut the gluten, check out: How to Relieve Bloating from Gluten Intolerance
Bottom line is: being super bloated from the reflux and crazy nauseated, plus having stomach pain and feeling tired like you've never slept is no fun at all.
But I felt so sick most days before I finally figured out what the heck was going on with me.
And it took years of:
Treatment of this condition is the same as that of celiac disease: staying away from gluten for life.
When you do kick the gluten from your diet for good, the symptoms of the NCGS start to disappear within a week or two, but the neurological symptoms (if you have them) can take more time to go away completely.
To be sure you're cutting out the majority of gluten from the diet, make sure the following is cut out:
So what's the bottom line here?
Both celiac disease and non-celiac gluten sensitivity occur due to intolerance of gluten in the diet.
Signs and symptoms of both these diseases are similar, and their extra-intestinal manifestations are also alike. Neurological complications are unique to NCGS.
Although celiac disease can be diagnosed using serological testing and biopsy, no definite testing method has been developed for NCGS yet.
Treatment of both these problems is basically the same: you have to avoid gluten for life.
Get started with my Simple, Gluten-Free and Healthy Meal Plan here.
And subscribe to my email list so I can show you the gluten-free way of life😄
~April
Check out these other articles you may find useful:
References:
This Banana Date Chia Smoothie is a perfect healthy breakfast or mid-afternoon snack!
These days, having a fast, gluten-free and yummy breakfast is the name of the game.
And this easy and gluten-free smoothie is easily made the night before and put in the fridge for the next day☀️
Don't you love it when your breakfast is waiting for you in the fridge in the morning!?
All you have to do is spilt the date with a knife and then pluck it outta there:
Heck ya! With the chia seeds, you're getting a little magnesium, fibre plus a hit of antioxidants. Healthy never tasted so good????
If you ever feel like a smoothie you make needs a little oomph, just add a couple ice cubes and it'll give your smoothie a little more "body".
I hope you love this Banana Date Chia Smoothie!
~April
Looking for a few other healthy and gluten-free recipes?
Check these out:
Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites (gluten-free)
Gluten-Free Peanut Butter Energy Bars
Healthy Instant Pot Chicken Tortilla Soup (no beans)
[vc_row][vc_column][vc_column_text]Hello, to Simple Haddock Quesadillas!
...your next favourite weeknight meal.
My friend, fish quesadillas are a great option when you need a healthy meal quickly, plus you've got the customizable factor in your favour.
You can pack these babies with whatever your heart desires❣️
And then when it's all done, with the cheese melted and the goodness of the flavours all melding together? mmmmmm
It’s like biting into a present. A delicious, healthy present.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12937" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Plus, these fish quesadillas are great for a weeknight meal when you don't have a lot of time to make supper.
Not that I can think of a weeknight when I had a LOT of time to make supper...buuut you get my point: it's a pretty quick recipe.
And for toppings, you gotta have the avocado, cilantro, lime wedges, fresh salsa and sour cream😋[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="13240" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://aprilsaundersnutrition.lpages.co/foods-to-avoid-with-ncgs/"][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12033" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]As I still try and figure out our whole, new world these days (that continues to change by the minute), let's keep mealtimes as simple as possible.
And do what we can.
One thing's for sure: you can keep it up with gluten-free and carb-friendly recipes so that you can feel your very best.
I hope you make these Simple Haddock Quesadillas and decide to add them to your weeknight rotation.
If you do make these fish quesadillas, please rate and comment below.
It's so great hearing from you😄
~April
PS. Are you lookin' for other healthy and gluten-free meals for a busy weeknight?
Check these out:
These Gluten-Free Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites are a perfect way to start your day☀️
It's really is one of those "recipes" (and I'm using that term lightly, k?) that you can throw into one bowl, mix'er up and chuck (carefully) into the oven.
Breakfast has taken on some new meaning these days. Basically, if you can get something down the food pipe before you go out the door (or if you're like me, downstairs) in the morning, you are winning my friend.
Since a recent gastrectomy and stomach lining biopsy revealed that my stomach lining is "inflamed", the gluten was the first to go.
Ok, but like, go for real.
Have you ever cut something out, or knew your body wasn't so thrilled about something (hello dairy?) but you eat it anyways?
(Insert you nodding here because you get it.)
Well that was me with cutting out gluten.
I knew how to cut it out but then "oh, is it Friday already? Oh yeah, sure I can have some pizza".
The problem? A couple slices would have me laid up in bed on Saturday afternoon. The. Worst.????♀️
So, in search for a gut that doesn't not swell up like I'm gonna have another baby boy in 3 months, gluten has been banned.
Hence this recipe for these Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites????
The recipe is inspired from one of the most popular recipes on my blog: these Healthy 3-Ingredient Sweet and Salty Oat Cookies.
Also healthy. Also delicious and super easy to make.
Hope you try these Peanut Butter Oatmeal Raspberry Breakfast Bites and love them????
Onwards!
~April
If you like the sound of this healthy snack, you've gotta check these recipe out too:
Gluten-Free Chocolate Chip Muffins with Quinoa Flakes
Gluten-Free Peanut Butter Energy Bars
Healthy 3-Ingredient Sweet and Salty Oat Cookies
Healthy Cranberry Oatmeal Muffins
Healthy Banana Bread with White Beans
This Healthy Taco Salad with Ground Beef and Kidney Beans is perfect for those nights that are SO BUSY. It's a delicious meal that comes together in less than 30 minutes. Score for you, mom!🏅
You know those meals your mom made for you growing up that like totally made your day when you had them?
This taco salad with kidney beans is one of those recipe for me.
Having chips at the dinner table was MIND-BLOWING to my 12 year old self.
What an awesome treat!
And even with the chips, this is a healthy meal!
It's a taco salad packed with protein, fibre, vitamins, minerals. And of course, it's naturally gluten-free😄
A lot of taco salads from restaurants say, pack in the fat and calories from things like:
This taco salad recipe side-steps all of those things. Yay!🙋♀️
Plus, with adding the kidney beans, you're getting:
Yippee!
~April
This Homemade Taco Seasoning recipe is super easy and delicious to make. Now you'll never miss a Taco Tuesday ever again🌮
You'll need 8 spices (including the salt and pepper):
Where can't you use it?!
Having this in your pantry is super convenient. You can make:
I usually keep mine in a small mason jar so it's air-tight.
Don't forget to label it and keep it front and centre in your spice cupboard for #TacoTuesdays!
Hope you love this homemade taco seasoning recipe!
~April
Check out these other simple and delicious recipes:
This post has been sponsored by the good people at USA Rice.
Nutrition quiz! What's easy to make; super versatile, packed with nutrition and gluten-free?
Answer: rice rice baby (sorry)
As local as it gets for my Canadians friends, U.S.-grown rice is such a fantastic pantry staple.
A major part of my weekly food prep, USA Rice makes healthy eating a heck of a lot easier for me and fam.
Such a lifesaver (HELLO HOCKEY 3 NIGHTS A WEEK.)
Let’s dive into:
USA Rice is an awesome way to get some healthy, whole-food carbohydrates in your diet. Rice serves up the complex carbohydrates your mind and muscles need to function at their best. Plus, eating rice triggers your brain to produce serotonin, which boosts mood so really, carbs=happiness????
Man, this superstar is needed to regulate water balance, levels of acidity, blood pressure, and neuromuscular function, including a critical role in transmission of electrical impulses in the heart. Potassium also regulates fluid and mineral balance, assists with muscle contraction and transmission of nerve signals and helps the heart and kidneys function properly.
We need magnesium for bone, protein, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, clotting blood, lowering blood pressure and forming ATP — the energy the body runs on. Insulin secretion and function also require magnesium.
It’s a part of hemoglobin, the oxygen-carrying component of the blood. Iron-deficient people tire easily because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps muscle cells store oxygen. Without enough iron, ATP (the fuel the body runs on) cannot be properly synthesized. As a result, some iron-deficient people become fatigued even when their hemoglobin levels are normal.
So now that you know it’s packed with nutrition, here’s some FAQ on US-grown rice:
Yep, all varieties of rice, whether enriched, white or brown, are naturally and completely gluten-free. Rice is also one of the least allergenic foods out there, making it a great choice for people with a variety of food sensitivities.
At about 10 cents per serving (1 serving=½ cup), rice fits every budget. On average, long grain white and brown rice (a nutritious whole grain) yield three times their volume when cooked.
If not eaten immediately, cooled cooked rice should be stored in a shallow container, covered tightly and refrigerated. Rice can be refrigerated for 3 to 5 days
Versatility of rice as a key pantry staple (i.e. as a snack, in soups, dessert etc.)
If I have leftover rice, I’ll use it in stir-fries, wraps, chopped-style salads or soups. I LOVE rice in soup, you know?
Check out these recipes that are fantastic with US-rice as the fueling-carb source:
Easy-Spiced Chicken Salad with Brown Rice:
Morrocan-spiced Black Bean Salad:
And this recipe for Lemony Brown Rice, Broccoli and Feta Salad
Can I freeze rice?
You can freeze cooled rice in a shallow container, covered tightly for up to six months.
This has been a literal life changer you guys. Here’s how I make rice, freeze it and then it’s good-to-go for a weeknight meal:
Reheating - stove top:
For each cup (250 mL) of cooked rice, add 2 tablespoon (30 mL) liquid. Cover and heat on the stovetop or in the oven for about 5 minutes or until heated through.
Reheating - microwave:
Heat frozen rice on HIGH for 2 minutes per cup. Fluff with a fork.
So whaddya think? Is USA-grown rice on your weekly menu like mine?
Here’s a shot of my brown rice + chicken + corn and cherry tomato salad = yum!
If you want more recipes, check out the “Think Rice” Campaign for ideas on how to use rice in snacks, desserts, and all meals here: Rice Info.com
~April
[vc_row][vc_column][vc_column_text]So you're going on a camping trip. With an RV, no less.
Good for you my friend????
We did the same thing this year. For the first time, ever.
This guide will give you the low-down on all the healthy snacks you should pack for your RV camping trip to keep you driving for as long as humanely possible.
Because when the HANGRY monster is kept away, everyone is happier.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12513" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text="Healthy snacks for your RV trip are a must-have" google_fonts="font_family:Lato%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C700%2C700italic%2C900%2C900italic|font_style:400%20regular%3A400%3Anormal"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]When you want to eat as healthy as possible, but spend as little time as possible making those healthy meals and snacks, you wanna squeeze all you can out of your food options.
When it comes to maximizing your nutrition, healthy snacks are a great way to do that. When it comes to the food itself, think: fibre, protein and antioxidants as great ways to keep you fueled up and feeling satisfied.
So here's my list of snacks and salads that I made ahead of our latest RV trip in Eastern Ontario
Having these snacks on hand was super helpful. Think driving down Highway 401 and getting jostled around while trying to get some food was hard enough.
Let's dive into the list????♀️[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
[vc_single_image image="11936" img_size="full" add_caption="yes" onclick="custom_link" img_link_target="_blank" link="https://eatsbyapril.com/best-ever-banana-chocolate-chip-muffins/"]
Alright so muffins can be great for on-the-go snacks. The only problem? A lot of muffins out there are so high in fat, sugar and calories, they aren’t doing you any favours????♀️
Muffins, like all snacks, are a great opportunity to get in a punch of nutrition: fibre, healthy carbs, a little protein and/or some healthy fat.
That’s why I love these Best Ever Banana Chocolate Chip Muffins. They really ARE the Best Ever Banana Chocolate Chip Muffins.
Healthy and filling; moist and delicious - you'll never need another banana muffin recipe first of all. And second, they give you some nutrition, without having to give up taste.
And yes, they HAVE chocolate????
Plus, these muffins freeze well too so if you’re super organized, feel free to make a batch a week ahead of your trip.
Check out the recipe for my Best Ever Banana Chocolate Chip Muffins here.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
These Gluten-Free Peanut Butter Energy Bars are a perfect snack when you're on the run or need a mid-afternoon snack that's actually healthy.
Made with only 5 ingredients, these on-the-go energy bars are a fantastic healthy snack to have with you. If I don’t feel like (or have time to make a batch), I’ll pick up some other energy bars.
Just be sure to check the label: if the protein grams + the fibre grams isn't MORE than the total sugar, I'd look for another option.
[vc_single_image image="11633" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://eatsbyapril.com/best-ever-banana-chocolate-chip-muffins/"]
One of my most popular recipes on the site, these little gems are great to make ahead and take on your RV trip because they’re delicious and healthy.
You get your fibre-filled oats with a punch of potassium from the bananas. And yes, some chocolate too????
You can have them for breakfast on the damp picnic table; for snack during a “Frozen 2 sing-a-long” or take them to the beach in the afternoon.
These Healthy 3-Ingredient Sweet and Salty Oat Cookies are perfect to have on hand to prevent "hangry-ness" or when you need breakfast on-the-go! Check out the recipe here.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
Picture this: you’re pulling into the campsite, the light is fading fast and you’re getting super hungry.
To the rescue comes this Summer Corn and Black Bean Salsa. It’s a great mini-meal because you’ve got your healthy carb and protein (from the black beans.)
It also helps to balance all that salt from the inevitable number of BBQ’d hot dogs you know you’re gonna eat.
Pair this with some bean chips from Farm Boy and you’ll be all set to camp like a pro????
Driving down Highway 401 for a couple hours calls for fruit????
Strawberries, blueberries and blackberries are the fruit that my kids love. Plus with the Ontario produce in full swing in August, peaches and nectarines are plentiful.
Be sure to stop at that local farmers market or side of the road gem and get yourself some local, delicious fruit and veggies.
And speaking of veggies...before leaving on our trip, I brought cut veggies to keep us going for a little bit.
Seriously a life saver when it comes to snacking, veggies are a go-to choice. Need a dip? Go for hummus (my kids used to love hummus. Now, not so much????), guacamole or this Easy Greek Dip with Feta.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Alright my friend, I hope this list of Healthy RV Snacks has given you some ideas to make your next camping trip a roaring success!
I'd love to know: what's your favourite camping snack? Comment below and let me know????♀️I do love hearing from you.
And if you like the sound of the healthy and simple recipes in this list, be sure to subscribe to get a healthy and simple recipe delivered straight to your inbox each week????
See you on the inside!
~April[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]
[vc_row][vc_column][vc_column_text]Lookin' for a cool-you-down-now-treat that's healthy and tastes amazing?
Well look no further my sweaty friend, because this Healthy 5 Ingredient Berry Frozen Yogurt is your answer for a healthy summer treat????[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12253" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text="Healthy 5-Ingredient Berry Frozen Yogurt is your next favourite summer treat????" font_container="tag:h2|font_size:25|text_align:center" use_theme_fonts="yes"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]You can make a batch of this Healthy 5-Ingredient Berry Frozen Yogurt right after supper and it will be gone faster than a deflating, pink, sparkly doughnut floaty goes flat?
You know what I mean. It's good.
And the road to this recipe has been one paved with many failed attempts at summer treats.
Case in point: the homemade ice cream thing never worked out well for me. Like when they say YOU DON'T EVEN NEED AN ICE CREAM MAKER, I actually think you do need one. You really, really do.
And banana-heavy frozen yogurt, aka "nice cream"? Just eww. Super eww.
But this Berry Frozen Yogurt is healthy, delicious and turns out perfect every dang time.[/vc_column_text][vc_single_image image="12249" img_size="full"][vc_custom_heading text="Here's what you need to make it. Yeppers: only 5 ingredients." font_container="tag:h2|font_size:25|text_align:center" use_theme_fonts="yes"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Check your freezer and fridge after reading this list and you're probably gonna be pretty close to have all the ingredients you need.
Here's the list:
Why the lemon juice? It thins it out a bit and obviously, gives a nice citrus punch????
After some experimenting, the more lemon juice you add, the more it tends to tip the scale into "sorbet" territory. Like not actual sorbet because it has Greek yogurt, and that's dairy and sorbet, traditionally, doesn't have dairy but oi. How 'bout we just not go down that rabbit hole?????[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12250" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Alright, let's get you lugging out that blender and making this frozen yogurt.
Stay tuned for more on-the-go recipes and healthy snacks. In the next couple weeks, I'm going to start planning meals or our summer vacation RV trip around Ontario this summer. Since we can't really go too many places, we figured we'd rent a house on wheels, take our bikes and standup paddle boards and see what happens.
The great outdoors: here we come.
I hope you love this Healthy 5-Ingredient Berry Frozen Yogurt as much as we do????♀️
If you try the recipe, please rate and comment. I love hearing from you.
~April[/vc_column_text][vc_column_text]
PS. If you're looking for other healthy and cool-you-down treats, check out this recipe for my Simple 2-Ingredient Greek Yogurt Summer Popsicles!
And these recipes are perfect for summer:
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This fresh romaine lettuce salad with radishes is simple to make and absolutely delicious!
You know when the weather gets nice and the LAST place you wanna be is stuck in your kitchen?!
This easy romaine lettuce salad is a perfect way to get your veggies in AND get outta the kitchen as fast as humanely possible.
You could also call it: The Best Simple Salad in the World🌎
I know it's a big promise but you guys.
It's just that good.
And simple.
Just 4 ingredients for the salad - including fresh romaine and ripe radish - and 4 ingredients for the salad dressing.
[feast_advanced_jump_to]Salads made with romaine lettuce are one of my favourites.
They're like a butter lettuce salad: they're hardy enough to not get soggy in a little dressing👏
(I'M LOOKING AT YOU, MIXED GREENS)
This romaine lettuce salad will stay crisp for at least a couple hours and won't wilt to mush at a BBQ, picnic or pool party.
Man, is there anything worse that soggy mixed greens, drenched in overly-complicated dressing?
Blech🫣
Here's what you'll need to make this salad:
Cut these foods out NOW!
One of the best parts of a salad like this is that it goes with almost anything you want to serve with it.
The romaine lettuce is a blank (and nutrient-packed) canvas and the red radishes and red onion given a little bitter taste to keep things interesting.
Try pairing this salad with these mains for a naturally gluten-free and oh-so-easy meal:
I hope you try this romaine salad with radish and parmesan and love it like we do!
If you try it, please leave a comment and let me know what you think.
I love hearing from you🙋♀️
~April
[vc_row][vc_column][vc_column_text]These Easy Black Bean Stuffed Sweet Potatoes with Avocado will not let this happen to you:
Have you ever ate a meal and then like 30 minutes later you're back at the fridge again, wondering what you can snack on?
I think you know what I mean. We've all been there????♀️
A less-than-filling meal is so unsatisfying. Not to mention inefficient! If I'm gonna eat, at least keep me fueled-up so I can do what I gotta do and not have to go to battle with the hAnGriNEss monster☠️[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12001" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
The title says it all:
Easy. Black Beans. Sweet Potatoes. Avocado.
All things that make up life. This flavour combination is so good, you could puree it all together and spread it on toast. Ok, that's a bit out of hand but you get my drift. It's good????[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text="If you've ever felt that your meal just isn't keeping you satisfied, then I think you're gonna love this recipe for Easy Black Bean Stuffed Sweet Potatoes with Avocado." google_fonts="font_family:Lato%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C700%2C700italic%2C900%2C900italic|font_style:400%20regular%3A400%3Anormal"][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12004" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]So the combo tastes great (win????); it's easy to make (????) and it's super healthy.
What makes it so healthy? Well for one, we've got a hit of healthy carbs that comes from the black beans and sweet potatoes. Plus, the slow digesting starch will keep your blood sugars stable and prevent hangriness later.
The protein is another win for this recipe too: the black beans give an awesome protein punch and if that's not enough, the avocado gives you some healthy fats. WOW.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Getting these Easy Black Bean Stuffed Sweet Potatoes with Avocado on the table is super easy, too. The only thing that takes some time is the roasting of the sweet potatoes.
Now you can microwave the sweet potatoes but roasting them in the oven (as I describe in the recipe) is waaaaay better. Roasting them really brings out the sweetness in these babies. The microwave works but be forewarned my friend: you don't get the sweet taste that roasting brings.
So if you want this meal to come together quickly, be sure to roast a few sweet potatoes on the weekend or whenever you have time and keep them in fridge. You can easily re-heat the sweet potato in the microwave when it comes time to eat and warm up the black beans with salsa when you need.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="11999" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Alright friends; go and conquer. Conquer your hangriness with this filling and healthy recipe ????
I hope you try these Easy Black Bean Stuff Sweet Potatoes with Avocado and love them like we do.
If you do try the recipe, please rate and leave a comment below. I love hearing from you????♀️
~April
Want a few more healthy and easy recipes? Check these out:
Easy Weeknight Ground Turkey Soup
Healthy Instant Pot Chicken Tortilla Soup (no beans)
Simple Romaine Salad with Radish and Parmesan
Roasted Cinnamon Sweet Potatoes[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
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This easy to make chicken breast and brown rice salad meal is perfect for dinnertime! It's got protein-packed chicken, naturally gluten-free brown rice and so many fresh veggies. You're gonna love it❣️
With the weather getting warmer these days, easy-breezy salads is where it's at!
Enter: this chicken breast and brown rice salad that comes together so easily💃
It's got all the makings of a great salad: fresh veggies, lean and high protein chicken with naturally gluten-free brown rice.
[feast_advanced_jump_to]Here's what you'll need to make it:
A note on seasonings: the spice I'm liking lately is from ClubHouse - "La Grille" Chicken Seasoning. It's delish! And makes seasoning chicken sooooo easy.
You could also make your own - for a Greek-twist, try this Homemade Greek Seasoning😋
Into make ahead meals? Cook the brown rice ahead of time and then all you need to do is cook the chicken and chop a few veggies.
And if you need meal prep lunches for the next day, double the recipe and store in meal prep containers for easy grab-and-go lunches.
I hope you give it a try and love it as much as we did.
If you try this recipe, please let me know in the comments!
~April
When I found out I could make these No-Bake California Prune Power Balls as part of a sponsored post, I was like, you had me at “no-bake” ????
As I’m always on the search for healthy, quick and portable snacks for busy families on-the-go, energy bites really fit the bill.
Plus, if you’re a Pinterest-er like me and search for this type of snack, you’ll see there are exactly 2.3 trillion recipes on there (I like to exaggerate for effect but you get the idea. There’s a lot.)
And when there’s overwhelm from seemingly unlimited options like that, I love having a few go-to recipes for super fueling snacks that are quick to make.
I’ve been buying California Prunes a lot because they’re great for power balls, energy bites and other no-bake bars.
And prunes are great just for a snack on their own, in a bento-box style lunch, or part of a Healthy Snack Tray. My youngest loves prunes and eats them just as is.
And as you can imagine, they do wonders for his, ah, “gut health”. As a dietitian, it never ceases to amaze me how many people did not know that a healthy gut is such a big part of overall health!
Even for myself, I’ve really been on a rollercoaster ride with my own gut lately. After just testing positive for H. Pylori bacteria in my blood, I’ll now be going for a scope and biopsy to get to the bottom of my chronic heartburn and nausea that’s been going on for (I’m embarrassed to say) about 3 years?
I would get through with symptom relief for heartburn but recently it’s gotten too much so hence the doc visit and now the tests and more tests. Apparently, they use the biopsy to see if there’s an active H. Pylori infection going on. (The blood test just tells me that I have been exposed to it at some point. Not necessarily at this moment.)
And the scope is to look for ulcers.
So we’ll see...in the meantime, I’m doing everything I can with my food to support a healthy gut! I’m cutting back on my wine (bit sad), I’m drinking lots of water and I’m really going for plant foods with tons of fibre and gut benefits.
I love that they’re portable, healthy and sweet too. Always a bonus.
Plus, there’s more to FOOD than just a number or just a nutrient for that matter. Plants have a bunch of different vitamins, minerals and antioxidants, including fibres that work together to support overall health and the immune system.
A true example of that saying “the whole is great than the sum of its parts”.
Since making these, I’ve been grabbing 2 or 3 in the mornings with my Nespresso before we get started on the day. Then I’ve got my kick of healthy carbs, protein and healthy fats (plus a little caffeine) to really set my day up right.
Plus, I love sitting down to a family meal as much as the next person but in the morning, I’m all about nutrition in an efficient, yummy package ????
Give these No-bake California Prune Power Balls a try and I hope you love ‘em ????♀️
~April
PS. Do you LOVE COCONUT? ???? You've gotta check out this easy and delicious recipe then: Easy Coconut Energy Bites So yummy!
Other gluten-free recipes to check out:
This post was sponsored by the California Prune Board. It contains no affiliate links.
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This Easy Greek Dip with Feta is perfect for a bento-box style lunch. Just add cooked chicken, cucumbers and carrots and you're out the door with a healthy meal!
When was the last time you had an inspirational meal from a drive-thru?
Ok, maybe that doesn't happen very often (ie, never) but a recent trip through a Starbucks drive-thru had me making one of the best dips ever - this Easy Greek Dip with Feta!
One protein box and a coconut milk latte later, I was dipping BBQ'd chicken, carrots and cucumbers into a delicious, creamy dip.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="11473" img_size="full"][vc_column_text]
A look at the ingredients showed me I could easily whip this up at home. After a quick trip to the store, I was stocked with what I needed to make this epic dip.
Yes! After making it a few times now, you can easily sub the mayo for the greek yogurt (or do ½ and ½.)
The fresh dill makes it bright and the feta gives that salty kick that we all love????
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This dip is perfect for when you have Greek salad with some BBQ'd chicken - just throw it into a divided container and your lunch on-the-go is super yummy and healthy.
The dip is also really yummy with BBQ'd or roasted salmon with brown rice...mmmm, aren't you just getting a little hungry just thinking about it!?
And the whole bento-box style of the protein box from Starbucks got me thinking about picking up some divided containers so could bring my own chicken+cucumber+dip along for the ride next time.
Cause hey. Drive-thrus happen, right? That's life.
But when you're trying to eat a bit healthier and gluten-free you don't wanna have to get fast food every single time you're out and about.
Having a few options for healthy snack boxes can really be a game changer????
Next time you're looking for a dip that's super fresh and perfect for packing along on your weekday lunch or Saturday errands, try out this Easy Greek Dip with Feta! ????♀️
~April
If you're looking for more gluten-free and healthy snacks, check these out:
These Gluten-Free Peanut Butter Energy Bars are a perfect breakfast on-the-go or healthy mid-afternoon snack. Super easy to make too with only 3 main ingredients: rolled oats, peanut butter and dates!
Having healthy snacks on hand - or on-the-go, is so freakin' important.
Especially when you're gluten-free and eating healthy.
You gotta come prepared or end up eating something not-so-yummy (or healthy!)
These peanut butter energy bars are perfect for healthy and gluten-free on-the-go, much like these Healthy Gluten Free Apple Muffins with Cinnamon, these Peanut Butter Banana Oatmeal Cookies (healthy) or these Gluten-Free Oatmeal Breakfast Bars with Chocolate.
All you have to do is spilt the date with a knife and then pluck it outta there:
I use natural peanut butter so non-natural peanut butter would change the recipe and I would guess, you might need a little water. Keep an eye on the mixture as you blend. You could also use natural almond butter too.
After I press them into the pan, I'll add a little salt on top to get the "salty and sweet" taste.
I use this fantastic rock salt grater from Rivsalt - check it out:
You can also use a few grains of rock salt sprinkled on top or skip the salt if you don't need it.
I started experimenting a few weeks ago to get the right amount of peanut butter and dates, plus right type of dates (ONLY USE MEDJOOL DATES PEOPLE) and 57 trips to Bulk Barn later, this recipe is all set for your weekend meal-prep playlist my friend.
The recipe itself was really inspired by Rx Bars. Have you tried them?
They're made with very few ingredients and I absolutely love them but the only downside is that my jaw cracks like crazy when I eat them.
They're sooooo tough to chew.
So these Gluten-Free Peanut Butter Energy Bars are easier on the jaw, plus they taste amazing.
I hope you love them!❣️
~April
Check out these other healthy and easy recipes:
This delicious Brown Rice and Black Bean Salad will keep you feeling satisfied all dang day long! With protein-packed black beans, fresh cucumbers, juicy tomatoes, and a lime-spiked dressing, this has got healthy and gluten-free written allll over it😋
Yesterday, I was standing in my kitchen, fridge door open.
And I'm just staring into the abyss thinking....well, what exactly?
Probably thinking that somethings' gonna jump out at me?!
(Wouldn't that be nice.)
But you know what I'm talkin' about because I know you've been there.
Well I've got good news friend.
The antidote for the "fridge-abyss" stare: this Brown Rice and Black Bean Salad!
This simple salad with brown rice and black beans is a sure fire way to protect against not knowing what the HECK to eat!
With protein, healthy carbs, vitamins and minerals, this black bean and brown rice salad is a solid 10/10 for sure🏅
[feast_advanced_jump_to]
What you need to know when you first go gluten-free about rice🍚
This is an easy, gluten-free salad to make anytime!
Here's some ideas on where to use this simple salad:
This brown rice black bean salad will keep in the fridge for up to 3-4 days.
This salad does not freeze well so eat it all up or bring it to your neighbours - they'll thank you😄
If you're making this ahead of time, I would store the salad without the toasted almonds on top. That way, the nuts stay as crunchy as possible. Just bring the nuts out when you're going to serve the salad and sprinkle them on top.
Ok, I hope you love this Brown Rice and Black Bean Salad like we do❣️
If you try it, please rate and comment below - I would love to hear from you!
~April
Who says you can't win friends with salad?! Because you can with these!
[vc_row][vc_column][vc_column_text css=".vc_custom_1559934200473{margin-bottom: 0px !important;}"]It's finally, finally, finally spring! And slapping the sunblock on the kids and making lemonade on the weekends is a welcome change to winter we just had. (Someone who does not agree with me? Our dog. Poor Bruce Wayne, he would much rather summer was a quick flash of maybe a day or so. He missies the snow.)
When the weather finally does heat up, my Ninja gets a lot more use with smoothies than soups. And this Peanut Butter Banana Smoothie is no exception.
This Peanut Butter Banana Smoothie is so easy and super yummy.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="10401" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text="Plus, what's better than a complete, fueling mini-meal to get you out the door and on with your day?" font_container="tag:h2|text_align:center" google_fonts="font_family:Josefin%20Sans%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic|font_style:600%20bold%20regular%3A600%3Anormal"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=".vc_custom_1559933718060{margin-bottom: 0px !important;}"]It's one of those recipes I think you'll keep coming back to again and again. I know I do.
Plus, from a prediabetes perspective, this Peanut Butter Banana Smoothie hits all the right notes:
Give it a try and I think you'll agree: this one is worth keeping on the recipe rotation.
Want to change it up?
Go for almond milk instead of cow's milk and almond butter instead of peanut butter for a super nutty taste.
Need more chocolate in your life? Add some cocoa powder for a hit of. cocoa-goodness and antioxidants.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9636" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://aprilsaundersnutrition.lpages.co/how-many-carbs-should-i-eat/"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=".vc_custom_1559933890479{margin-bottom: 0px !important;}"]This smoothie is a go-to for me when I'm feeling a bit rushed or need a snack - and don't want to do anything too complicated.
You could even have this Peanut Butter Banana Smoothie for lunch with a wrap stuffed with hummus, tomatoes and spinach.
Into more smoothies? Check out this Kale, Strawberry and Avocado Smoothie on my site here too.
Enjoy 🙂
~April
These chocolate quinoa cupcakes have no flour and are super yummy! Gluten-free eating never tasted so delicious with these easy to make chocolate quinoa cupcakes. Let's go!
When you first go gluten-free, it's hard because there's SO MANY foods you have to give up😢
File "regular cupcakes" under foods you have to say buh-bye to.
But don't worry! 'Cause cupcakes can still be in your life.
You just need gluten-free cupcakes!
And for this recipe, you don't even need gluten-free flour🚫
That's where the quinoa comes in😄
[feast_advanced_jump_to]When you have chocolate, gluten-free and flour-free cupcake that actually taste amazing, it's reason to celebrate🥳
These quinoa cupcakes are also perfect to have in your freezer for when you need a gluten-free dessert on demand.
Say you're hosting some friends and you need a quick gluten-free dessert: bam! They'll be ready and waitin'.
Another cool thing about these quinoa cupcakes is well, they're packed with quinoa.
Quinoa is a naturally gluten-free grain (ok technically quinoa is a seed but we won't get into that right now).
When you first go gluten-free, quinoa has GOT to be on your radar.
You can make so many yummy things with quinoa: like salads with fruit and quinoa, quinoa in a healthy soup and even quinoa flake muffins!
Well, you probably guessed it: cupcakes made with quinoa DO kinda have a quinoa flavor to them.
So if you absolutely hate quinoa, you might not be able to get on board with these cupcakes.
(My 9 year old wasn't too thrilled with them, to be honest).
But if you eat quinoa as part of your gluten-free diet - and you love chocolate - I'll think you'll love these!
In a medium bowl, whisk together the cocoa powder, baking powder, baking soda and salt until smooth. Set aside.
Add the Greek yogurt, maple syrup, eggs, oil and vanilla to a large mixing bowl. Using a hand blender, blend until combined.
Add ¼ cup of the cooked quinoa and blend until mostly smooth. Repeat adding ¼ cup quinoa, pureeing each time until all the quinoa has been added.
Add the dry ingredients to the large bowl with the quinoa. Stir just until blended. Then divide batter between the cupcake pan.
These chocolate quinoa cupcakes freeze beautifully.
Just wrap in parchment paper and place in an air-tight container.
Freeze for up to 3 months.
Since you're using cooked quinoa in these cupcakes, you can cook the quinoa ahead of time.
When you're making most gluten-free baking recipes, I recommend letting the mixed batter sit for about 10 minutes before baking.
This helps the ingredients activate and do their job (ie, give as much LIFT as possible to the cupcakes.)
New to gluten-free?
Check out how to adjust your favorite recipes to gluten free.
You made the quinoa for these cupcakes so why not make some more recipes with quinoa?
Hope you love these chocolate quinoa cupcakes like we do!
~April
[vc_row][vc_column][vc_column_text]This is Part 1 of a 5 Part Series where I go over the 5 Areas to Focus on to reverse prediabetes. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]“You’re prediabetic. Don’t eat sugar”
“My doctor told me to cut my carbs”
“I used to eat fruit but it has way too much sugar”
“My son in law cut out all his carbs and came off his insulin completely”
And on and on and on…
You’ve heard of these - or other - little gems before.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Seemingly innocent enough nuggets of half-truths, thrown around like confetti at a wedding.
With an intention to help and to guide and to advise on what to eat when you have prediabetes.
But really what they do is they confuse you.
These fibs actually make the problem worse - by setting you up for failure.
(No offense to your doctor, friend or son-in-law.)
Because when you’re confused about what to eat, you feel trapped.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Want a little more insight?
Grab this Freebie: How Many Carbs Should I Eat?
You feel like, I don’t want to make this problem worse but I have no idea WHAT to eat because EVERYTHING has carbs.
But know this:[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title color="#ee493e" size="25" margin_bottom="8" font_family="Josefin+Sans" font_type="google" align="center"]Reversing prediabetes has more to do with what you AREN’T eating, than what you are.[/mk_fancy_title][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]By that I mean from my 12 years of experience as a dietitian and diabetes educator helping people prevent, control and reverse blood sugar problems, I’ve learned one thing for sure:
It ain’t just about the sugar, honey (see what I did there?)
Now yes, you shouldn’t put mounds of sugar on your Cheerios in the morning (who should?)
And sure, drinking 2 liters of Orange Crush each day ain’t doing ya any favours.
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]But aside from drowning you cereal in the white stuff or chuggin’ down in pop or juice daily, you CAN have sugar and reverse prediabetes.
Again, I’m more concerned about what you AREN’T eating.
And I know.
This goes against what you’ve heard, what you’ve been told and what kinda makes sense to you.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]So if you want to know what TO eat to reverse your prediabetes, read on, because over the next 5 blog posts, I’m breaking down the 5 Areas to Focus on to Reverse Prediabetes.
And if you haven't already, be sure to grab my freebie for this week:
Click the picture below to grab it now.
Psst...there's also a juicy freebie at the end of this post...keep reading...[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9636" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://aprilsaundersnutrition.lpages.co/how-many-carbs-should-i-eat/"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]This week, I’m talking Carbs.
(Yay carbs!)
Ok let’s just get right to it by getting a few items out of the way:
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Look, I like to keep it light but all laughs aside, there truly is a lot of BS out there about carbs and how they relate to blood sugar so let’s clear the air, shall we?
In this week’s post, I’ll show you which carbs to focus on and which to keep for receptionist retirement party (aka your indulgences.)
First a little Carbohydrate 101 - the Triangle of Carbs: Starch vs. Sugar vs. Fibre[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Your brain, muscles and other organs use glucose (the breakdown product of carbohydrates) to fuel everything that goes on in your body.
There 3 main types of carbohydrates:[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
You’ll find starch in:
-Veggies like peas, corn, lima beans and potatoes
- Dried beans, lentils and peas like pinto beans, kidney beans, black eyed peas and split peas
- Grains - like wheat, oats, barley and rice[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Starches provide us with sustained energy.
Because the carbohydrate is “wrapped up” in a grain, skin or “covering” of some sort, our body needs to work at getting the energy stored in to the grain out.
And this is a good thing![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Starches with skins or wraps lower the glycemic load of a whole meal which has been shown to lower after meal blood sugars.
This will help lessen amount of insulin that needs to be squirted out and reduce strain on the pancreas, which is one of the most important factors of the conversion from prediabetes to type 2 diabetes.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Also, carbs make you happy - really!
Serotonin is a “happy hormone” produced by the brain. An amino acid called tryptophan helps seretonin levels rise.
Go too low on the carbs and you risk feeling blah, down in the dumps or generally not so fabulous as your body may have a harder time keeping seretonin levels where they should be.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Sugar:
Another type of carbohydrate.
You may have also heard sugar being referred to as simple or fast-acting carbohydrates.
Or as I like to call them “Kinda Crappy Carbs”
There are two main types of sugars:
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Why do we need these carbs? Well, the naturally occurring sugars like fructose and lactose are packaged up into some seriously nutritionally-powerhouse foodstuffs.
Fruit provides fibre, vitamins, minerals, antioxidants and other bioactive compounds that we don’t even know about yet!
And lactose is found in dairy products mainly (none in cheese though) and dairy provides protein, calcium and vitamin D. (Although you don’t need dairy products to have a healthy, prediabetes reversal-type diet, you can certainly include them if you like. More than ½ of the world’s population is lactose intolerant. In North America, we consume a lot of dairy.)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9142" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]And the need for the simple sugars is more to do with habit, our culture (celebrating with food), the environment in which we live and for some people newly told they are prediabetic, the cravings for these come from a restriction in starches and fibres.
One of the most common “side-effects” I hear from people that go through my program is that they don’t crave high sugar things anymore.
Because when you give your body the glucose it requires from starches, you can then choose to have a high-sugar treat if you want, but not because you feel like you’ve broken your willpower.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Fiber:
Fiber is only found in plants. So if it doesn’t grow in the ground, it ain’t got no fibre.
There’s no fiber in animal products such as milk, eggs, meat, poultry, and fish.
Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts and legumes.
When you eat fiber, most of it passes through your intestines and is not digested.
Here’s the HUGE thing with fibre: it contributes to a healthy gut community.
That is, fibre makes the bacteria in your gut as happy as the well-lubricated employees of Mad Men.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9242" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]And we know that the health of your gut is related to your weight and your risk of certain disease (yes, like diabetes.)
Just imagine all your little gut bacteria basically living in your town.
And it’s like the movie Pleasantville (at the start.)
It’s peaceful.
It’s serene.
It’s perfect and everyone is living, working and playing in harmony.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]But then, if you start to cut carbs, you lose so much healthy carbs, including fibre, it starts to fall apart.
Because our bodies prefer to run on glucose, when carbs are cut, cravings for glucose go up.
And I mean up! Your brain demands glucose for energy.
You never crave a spinach salad with salmon. And there’s a reason for that: There’s no carb in there and your brain knows it!
We crave high sugar/highly refined starches - whether it’s a doughnut or cookie or whatever it is.
The brain craves glucose. And demands that you get it.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Remember the ice cream calling your name?
You know how you can’t go to the bakery and bring those fresh buns home because you can’t control yourself?
It’s your brain demanding fuel.
But we now live in a society where highly refined starches are cheap and readily available.
So back to your poor gut and Pleasantville.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Without fibre and healthy carbs it’s chaotic.
There’s scandal.
There’s fear.
And it all.
Falls.
Apart. (Like Pleasantville.)
So yes, you NEED carbs.
I’ve had more than one person tell me, they just have to LOOK at carbs and they gain weight
So there is a point between cutting them out completely and going over-board that we need to hit.
Calories from carbohydrates should make up the majority of your diet!
Yep. Majority.
And don’t let anyone - doctor, friend or son-in-law - tell you any different.
~April
PS. Want more? Click the pic below to grab my NEW freebie: The Top 107 Foods for Prediabetes Reversal[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9421" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://aprilsaundersnutrition.lpages.co/100-foods-to-reverse-prediabetes/"][/vc_column][/vc_row]
