Topic: Your Mind.


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  • Start every morning with 16 oz of room temperature water
  • Drink at least ½ your body weight in ounces of water each day (ie: if you weigh 200 lbs, drink 100 oz of water)
  • Eliminate soda and juice
  • Be aware of coffee (caffeine) intake - try to limit to no more than 2 cups of coffee per day
  • Eliminate gluten

Nutrition Tips & Tricks

So why eliminate gluten?

Gluten can be inflammatory for most us. This means that our stomachs have to work extra hard to digest it, and that we may experience bloating, irregularity and stomach discomfort as a result of consuming too much wheat. Cutting back on gluten will help your digestion and bloating, which can cause a pooch in that tummy!

Gluten is something that can have ill side effects on a lot of people - even without them knowing. Gluten is a protein found in wheat, spelt, rye and barley, and our stomachs have a difficult time fully digesting this refined wheat. The proteins that are left and not fully digested leaves us feeling tired, gassy, bloated and overall icky. These are called gut irritants and will cause gut inflammation.

You don’t have to have Celiac Disease to have a gluten intolerance. Some of the common side effects you may not even know you are experiencing are: bloating, inflammation, constipation, struggling to lose weight, headaches, minor aches and pains, or irritability. After eliminating gluten for a week or so, these side effects will resolve themselves and you will feel a world of difference. I highly recommend trying the gluten free lifestyle at least 80% of the time.

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Here are some hidden ways that gluten is written on nutritional labels:

The most common will be:

  • Wheat
  • Barley
  • Rye
  • Malt
  • Brewer’s yeast

But some not so common ways it will be written are:

  • Breading, bread stuffing
  • Bulgur
  • Durum (type of wheat)
  • Farro/faro (also known as spelt or dinkel)
  • Graham flour
  • Hydrolyzed wheat protein
  • Kamut (type of wheat)
  • Malt vinegar
  • Malted milk
  • Matzo, matzo meal
  • Modified wheat starch
  • Oatmeal, oat bran, oat flour, whole oats (unless they are from pure, uncontaminated oats)
  • Seitan (a meat-like food derived from wheat gluten used in many vegetarian dishes)
  • Semolina
  • Spelt (type of wheat also known as farro, faro, or dinkel)
  • Triticale
  • Wheat bran
  • Wheat flour
  • Wheat germ
  • Wheat starch
  • Atta (chapati flour)
  • Einkorn (type of wheat)
  • Emmer (type of wheat)
  • Farina
  • Fu (a dried gluten product made from wheat and used in some Asian dishes)