Day 2- What's the Deal with Gluten?

My gluten-free shopping spree! Looking forward to trying new things like millet and dried pomegranate.

And what is gluten, anyways?

Gluten is found in grains, pastas, and in most bread. It gives baked goods a fluffy bounce. It contains protein, as well as starch or carbohydrates. Of course, this explains why we love it so much. You can even find gluten in just about every processed food.

Many people don’t tolerate gluten well, but have no idea. According to Kathy Freston in the 21 Day Quantum Wellness Cleanse,

“At the least harmful end of the spectrum, gluten in the diet is suspected to cause headaches, asthma, skin rashes and hives, weight gain and/or loss, bloating, fatigue, and behavioral problems such as depression. At the most harmful end of the spectrum is celiac disease,” which affects the small intestine and causes chronic inflammation in the body. About one in 133 people have celiac disease and many don’t even know it.

Gluten can be taxing on the digestive system, so your belly will appreciate the break. The biggest reason we are cutting gluten out completely for this cleanse is to see if gluten is fine for us or not. See how you feel without it and after the cleanse, see how your body responds when you add it back slowly.

Last time I did this cleanse, I was alarmed to realize that formerly ongoing headaches disappeared, my energy increased, and I lost weight easily. When I reintroduced the bread products, even in small doses, the headaches and fatigue came back immediately.

Some studies have shown that gluten can contribute to autism in children. Groups of parents have removed gluten and dairy from their children’s diets for at least three months. The results are very interesting: 

“Children who made the dietary switch began making eye contact with their parents for the first time and attending regular classes at school.”

If you are feeling intimidated since gluten seems to be in everything, pay closer attention to breads and pastries, rather than worrying about the small amounts in things like dressing and sauces.  You will still notice a difference.

See below for charts listing foods with gluten and without. I know that going gluten-free can be quite confusing at first. The charts below were very helpful for me when I was starting out and I've even shared my favorite products that I've discovered over the years, saving you some trial and error. Don't miss my recommendations- they are my very favorites and I feel they are fantastic substitutes that don't make me feel deprived or "dieting" at all.

Now enjoy a guilt-free, gluten-free, stress-free dinner!

1 Tablespoon toasted (dark) sesame oil
1 Tablespoon canola oil
1/2 teaspoon chipotle chili powder (optional)
½ to 1 pound green beans, trimmed
2 cloves garlic, minced
1 Tablespoon minced fresh ginger, or ¼ tsp dried ground ginger
1/3 cup reduced-sodium soy sauce, or tamari sauce
1 Tablespoon red chili paste (a little less if you don’t like spicy)
1 cup brown rice
¼ cup chopped peanuts
¼ cup chopped fresh basil
1 Tablespoon sesame seeds (optional)

1.   Cook rice according to package.  Before boiling, add a drop of sesame oil, some sesame seeds, and a couple drops of soy sauce (separate from ingredient measurements.)
2.   Heat the oils on medium-high heat in a wok or large skillet.  If using, add the chipotle chili powder and cook, stirring, for 15 seconds.
3.   Add the beans and cook, stirring constantly, until just beginning to soften, about 3 minutes.
4.   Add the garlic and fresh ginger (if using), and cook, tossing and stirring constantly, until beans are just tender, about 3 minutes. 
5.   Add the soy sauce, chili paste, and ground ginger (if using), and let come to a boil.  Cook for 30 seconds, tossing and stirring constantly.  Remove from heat, mix in half of the basil, and get ready to serve quickly.
6.   When rice is ready, mix in half of the fresh basil.
7.   Spoon the rice on the bottom, beans on top, then garnish with chopped peanuts.

*Adapted from The Gluten-Free Vegetarian Kitchen. Changed a bit by me.
Please note: Technically, soy sauce contains some gluten. The ideal is to have the Tamari sauce, but if soy sauce is all you have, don't worry about it. Progress, not perfection.

Foods with Gluten
Bagels                         Muffins
Beer                           Noodles
Bread & rolls               Pancakes
Cake                          Pasta
Cookies                      Pizza
Couscous                    Sauces (usually thickened with flour)
Crackers                     Baking powder
Deli meats                  Margarine and butter spreads
Flour (wheat, spelt, semolina, and rye)    Flavored tortilla and potato chips
French fries, frozen     Soy sauce
Seasoning mixtures     Cereals

There are now many Gluten-free products available to replace these.  With just about anything packaged, make sure it says “gluten-free.”

Gluten-Free Foods !
Corn and cornmeal                Rice noodles
Dairy products and eggs        Soy & Tofu
Fruits and vegetables             Quinoa
Herbs                                    Millet
Beans and lentils                    Nuts and seeds (plain)
Buckwheat                            Rice – brown and wild is best
Jams, jellies, preserves           Sugar, honey, maple syrup
Vinegars                                Yeast, fresh and dried
Tamari (replaces soy sauce)   Popcorn (yay!)

Alternatives to foods with gluten
Arrowroot (for thickening in place of flour)
Cornstarch
Cornmeal, polenta (great to replace pasta!)
Tapioca flour
Rice flour
Quinoa flour
Chickpea flour
Potato flour  

My favorite gluten-free products (I've tried many and highly recommend these):
Namaste Foods Pizza Crust Mix (We LOVE this!)
Truroots Organic Ancient Grain Pasta
Truroots Sprouted Quinoa Trio
Go Raw Sprouted Watermelon Seeds (crazy delicious snack!)
Lotus Foods Organic Jade Pearl Rice (I order from Tropical Traditions)
Lotus Foods Organic Volcano Rice (same as above)
Lotus Foods Organic Mekong Flower Rice (Jasmine rice- same as above)
Bob's Red Mill Products- many are gluten-free
Garden of Eatin' White Corn Tortilla Chips

Life, Gymnastics, and Another Cleanse

 
When I was five years old, I walked the balance beam for the first time in gym class.  As I found the stability, rather impressed with myself, I tried sticking my right leg out behind me.  Next thing I knew, I had lost my footing and landed with all the weight of my body directly onto the beam – between my legs.  I still remember the fiery, pulsing bite of the pain.  I think my special place was bruised.

Too often, balancing through life seems just like that.  And you have no choice but to get back up on the beam.

My solution for now?  Back to cleansing!  Instead of 3 weeks as before, I am extending to 6 weeks with the hope that these wonderful changes will become life-long habits instead of joining Sisyphus, constantly pushing the giant rock up the hill again and again. 

I’m also looking for equilibrium in smaller, more mundane ways.  A rough day is rewarded with an hour-long bath full of luxurious bubbles, soft music, and a book.  Home late too many nights?  Cancel the hair appointment to cook dinner and relax.  One little change at a time as I’m teetering on the beam, finding grace and stepping carefully.

My cleanse rules are the same as before.  I have given up gluten, alcohol, coffee, all animal products, and added sugar.  This time, I am adding yoga classes 5-6 days a week.  It’s only been about 1 ½ weeks and already I feel lighter, taller, and less achy.  I’m still waiting on the incredible energy that I had last time, but I remember the first two weeks are a bit more challenging as the toxins are leaving the body.  As always, I'm missing cheese, bread, and coffee the most!

I will check in as often as I can – I’ve missed this blog!  I hope that you have, too.

Below you will find a really nice breakfast recipe to keep warm during these snowy winter months.  It’s decadent and satisfies the grain cravings without actually using any grains!

I substituted almond milk for the soy and added the milk much sooner because I like thick, warm cereal.  You can also add chopped nuts.
Rainbow chard on the side is a great compliment to get in some extra greens - kale, mustard greens, spinach, or swiss chard would work too.

Enjoy!  It's delicious and soothing.

Hot Quinoa Cereal with Warm Spiced Soy Milk
Serves 3-4

Ingredients
1 cup quinoa
2 cups filtered water
2 cups organic soy milk
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/4 cup maple syrup

1. Put the water and quinoa in a small saucepan and bring to a boil over high heat.  Reduce the heat and simmer, stirring occasionally, until the quinoa is tender and the mixture thickens, about 20 minutes, adding more water if necessary (this is where I added the almond milk).

2. When the quinoa is almost done, put the soy milk ginger, and cinnamon in another small saucepan.  Warm the mixture over low heat.  (Instead, I added all into the main pan)

3. Divide the quinoa among 4 serving bowls.  Pour the warm soy milk over each serving and drizzle with maple syrup or honey.

It tastes decadent, but is really a healthy start!

From Eat Taste Heal - An Ayurvedic Guidebook and Cookbook for Modern Living

Day 6 - Drop Your Glass

Raising a glass is the most common way to celebrate and socialize.  So, what’s the big deal?  Why are we giving up it up?



Many health and wellness authors have concerns about alcohol:

“Alcohol…raises the level of hydrochloric acid in your stomach, wreaking havoc on the digestive process.  If you suffer from poor digestion, then your food will not pass through your body properly... To make matters worse, some alcohol (and non-organic wines) still contains urethane, a cancer-causing chemical…And don’t kid yourself:  When you have a hangover, you’re bound to eat shit all day long.”
-Skinny Bitch, Rory Freedman & Kim Barnouin

“Alcohol possesses no nutritional value, it inhibits your body’s ability to burn fat by more than 30 percent, and it’s loaded with empty calories.”
-The Engine 2 Diet, Rip Esselstyn

“Yes, some studies have shown that one glass of red wine a day (or two for men) may be good for the heart.  But that’s only because we’re walking around with meat-battered, stress-stricken tickers, and a little booze helps to relax us, thins the blood, and contains antioxidants.  However, giving up meat and dairy, eating your veggies, and getting some exercise will do all of the above.  Red wine is a pretty extreme “medicine” for a condition caused by extreme foods.”
-The Kind Diet, Alicia Silverstone

Drinking alcohol can move our body into a low-grade fight-or-flight metabolism by raising cortisol (stress hormone) levels.  Additionally, it depletes vitamins B6, B12, and folic acid, which can interrupt REM sleep.

According to Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine, if you are female and are having even one glass of wine every day, you have a slightly higher risk of breast cancer, compared with women who drink less frequently. 

Sometimes, we drink to loosen up at parties.  I would urge you to give your weird self permission to come out without alcohol.  Why do we have to be drunk to feel free to act how we want?  Of course, you could always be an ass and then SAY you were drinking- save yourself the headache and the health problems.  Just sayin’.

I’ve often used drinking to loosen up/unwind from an awful day/talk to people/have a free stupid pass at parties.  But I’m taking my own advice (and all the professionals above) and hope to chill on drinking in the future.  So, after the cleanse is over, it’s really not a big deal to have a glass of wine occasionally.  But now we know the consequences if we overdo it and will hopefully consider reducing the frequency in which we imbibe. 

So, time to relax with some sparkling water and one of my favorite meals: Pistachio-Crusted Eggplant Cutlets & Quinoa with Roasted Tomatoes & Herbs (same one as earlier post, but with quinoa!)



Pistachio-Crusted Eggplant Cutlets   
Serves 2
1 cup shelled unsalted pistachios (why do they say “shelled” when they mean “unshelled?”)
8 oz oil-packed sun-dried tomatoes, drained
2 jarred roasted red peppers, drained
2 garlic cloves, minced
1 medium eggplant, peeled and cut lengthwise into ¼ inch-thick slices (6 to 8 slices each)

1.    Preheat oven to 375 F (190.5 C) and coat baking sheet with cooking spray.

2.    Blend pistachios in blender or food processor until finely chopped.  Transfer to plate or shallow bowl.

3.    Add sun-dried tomatoes, roasted red peppers, and garlic to blender or food processor (no need to rinse) and puree until smooth.

4.    Spray 1 side of each eggplant slice with cooking spray, and place sprayed-side down on baking sheet.  Spread 2 Tablespoons sun-dried tomato mix on each eggplant slice, and sprinkle with 1 Tablespoon ground pistachios.

5.    Bake 15-20 minutes, or until eggplant is tender and pistachio topping is browned and crispy.

-    Adapted from Vegetarian Times

Quinoa with Roasted Tomatoes and Herbs
½ cup quinoa
1 pound cherry tomatoes
4 cloves garlic, smashed
2 Tablespoons olive oil, plus more for serving
½ cup mixed herbs (basil/parsley/chives)
Salt and pepper to taste
. 
1.    Heat oven to 375 F (190.5 C), while cooking the quinoa according to package.

2.    Meanwhile, on a rimmed baking sheet, toss the tomatoes, garlic 1 TB oil, and ½ tsp salt.  Roast, tossing once, until the tomatoes begin to burst, 15-20 minutes.

3.    Toss the quinoa with the tomatoes, herbs, and 1 TB oil.