Do you feel fatigued, have difficulty concentrating or have gas and bloating after you eat? If so, you may consider going gluten free. Everyone can benefit from going gluten free. Our bodies were not designed to live on packaged drinks.

Going gluten free will help you lose weight, improve your digestion and increase mental clarity. It’s amazing how much better you will feel in a short period of time.
 
This breakfast recipe is one of my favorites, which has less sugar, and calories than store bought drinks, but best of all it is high in nutrition and helps regulate the digestive system. It’s a filling beverage and helps with weight control.
 
Strawberry Banana Spinach Smoothie
 
1 medium banana, sliced fresh or frozen
1 cup unsweetened almond milk
1/2 cup fresh or frozen organic strawberries
¼ cup smooth almond butter
1/3 cup of organic spinach
Instructions

1. Add bananas into the blender. Blend until the bananas become crumbly. Add almond milk. Blend until smooth and creamy, scraping down the sides of the blender as needed.
2. Add strawberries and spinach and blend until well incorporated.
3. Add peanut butter. Blend until smooth, again, scraping down the sides of the blender as needed.
4. Pour into two cups and enjoy!

 
Meal planning, using a grocery list, cooking ahead and home cooking is how I maintain my gluten free lifestyle. Everyone is busy, but with a little preparation you can make it work.
 
Want more info on programs, 1:1 mentoring? Call (812) 406-8257 or email Julie@JoyofLife.coach  
 
Julie Semones, RN, BSN
Wellness Coach
https://www.joyoflife.coach
Take charge of your health. I can help you empower yourself to feel better through food.
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​Gluten Free Energy Snack Bites                                                               
The food industry has a multitude of processed foods like prepackaged snacks which contain empty calories and very little nutrition.  
 
This nutritious fiber filled delicious energy snack recipe is one of my favorites. I make a batch on Sunday and eat them all week. I always carry nutritious snacks with me so I have a healthy option handy.
 
ENERGY BITES
Ingredients
½ cup sunflower seeds
½ cup pumpkin seeds
½ cup raw almonds
½ cup Brazil nuts
4 cups water (for soaking)
1 tablespoon lemon juice
Zest of 1 small orange (optional)
1 teaspoon vanilla extract
10 dates, chopped
2 tablespoons raw cacao powder
2 tablespoons MACA powder (optional)
3 tablespoons coconut oil
Pinch of salt
1 tablespoon chia seeds (optional) 
Instructions
Place the sunflower seeds, almonds and Brazil nuts in a bowl with 3 cups of water and a tablespoon of lemon juice and soak for 4 hours. This will remove some of the phytic acid and also make the nuts easier to digest. Rinse and drain well.
 
Add the pre-soaked nuts with the rest of ingredients, except for chia seeds, to a food processor. Grind and process until thick batter is formed. Transfer to a bowl and mix in the chia seeds.
 
Roll the mixture into small balls using your hands (you might need to wet them slightly) and transfer to a sealed container. Refrigerate for a couple of hours to set. These will keep in the fridge for up to two weeks.
 
Optional: dust the balls with extra cacao powder or roll them in desiccated coconut for a lighter look.
Consuming nutritious healthy delicious snacks instead of empty calories will help you maintain a healthy weight.
Meal planning, using a grocery list, cooking ahead, and home cooking are ways that I maintain my gluten free lifestyle. Everyone is busy but with a little preparation, you can make it work!
If you are ready to learn more about choosing and preparing gluten free snacks and how to integrate preparation into your lifestyle, then contact me to schedule a free call to discuss working one-on-one to evaluate your specific needs.
 
Click here to join my Facebook Group Gluten Free Lifestyle to help you on your journey.
 
Click here to learn more about my Ignite 21 day program https://www.joyoflife.coach/ignite-21-day-program.html
​

Easy Gluten Free Dinner Recipe                                               
The food industry has a multitude of processed foods such as canned soups, frozen crock pot dinners, and boxed frozen dinners which contain chemicals to make it taste better and preservatives to increase shelf life. When choosing foods to purchase, READ INGREDIENT LABELS.  If you cannot pronounce it, you shouldn’t eat it!
 This nutritious fast and easy dinner recipe is one of my favorites. I purchase most of the ingredients at Kroger or Aldi.
If you cannot find or afford organic products, purchase what you can. If you can’t find some of these veggies, leave them out, sub what you want and do what you can. Don’t stress.
I make a pot on Sunday and eat it all week. This is a great way to get your veggies in!

Wholesome Vegetable soup

• 4 stalks chopped organic celery (always buy organic due to pesticide residue)
• 1 cup shredded organic cabbage
• 1 cup organic non GMO corn (purchase non GMO to avoid GI bloating & gas)
• 2 organic beets - diced
• 2 organic sweet potatoes - diced
• 1 pkg. Knorr vegetable soup mix
• 6 oz. cooked diced hormone free chicken (optional)
• 32 oz. organic chicken broth
• 28 oz. can organic diced tomatoes 
• 14 oz. pkg. organic frozen mixed vegetables, broccoli florets or stir fry veggies (whatever blend you like best)

 
Sauté the chicken with the celery, add the broth & vegetable soup mix, beets, sweet potatoes and cabbage then cook on med-high heat about 20-30 minutes or until the veggies are getting tender. Add other ingredients & simmer on low until all vegetables are soft or to desired tenderness.
Or Sauté the chicken with the celery and add remaining ingredients into a crock pot and cook on low 6-8 hours. 

Consuming plenty of veggies will help your gut stay healthy.  Eating a variety of foods that are high in fiber is a good idea in any diet plan.
Meal planning, using a grocery list, cooking ahead, and home cooking are ways that I maintain my gluten free lifestyle. Everyone is busy but with a little preparation, you can make it work!
​
If you are ready to learn more about choosing and preparing gluten free foods and how to integrate preparation into your lifestyle, then contact me to schedule a free call to discuss working one-on-one to evaluate your specific needs.

Click here to join my Facebook Group Gluten Free Lifestyle to help you on your journey.
 
Click here to learn more about my Ignite 21 day program https://www.joyoflife.coach/ignite-21-day-program.html

Nutritious Lunch recipe   
                                                            
The food industry has a multitude of processed foods such as lunch meat, white bread, canned soups, and boxed lunches which contain chemicals and preservatives to increase shelf life. Many of these processed foods also have added sugar so they will taste better.  When choosing foods to purchase, READ INGREDIENT LABELS.  If you cannot pronounce it, you shouldn’t eat it! Scientific studies indicate several serious health risks are associated with processed foods including obesity, Type II Diabetes, heart disease, and gut inflammation.

This nutritious lunch recipe below is one of my favorites. I prepare it Sunday night and divide it into lunch size servings so it’s ready in the morning to be packed for lunch. This homemade pinto bean recipe has few chemical additives and preservatives. Best of all, it is high in nutrition and fiber which help regulate the digestive system.  It’s a filling meal and helps with weight control.

Flavorful Pinto Beans
Ingredients
2 cups Pintos (soak in water overnight or 6-9 hours)
1 tsp. minced garlic
½ cup chopped sweet onion
½ Tbsp. sweet paprika
1 tsp. Cumin
1 tsp. Chili powder
Water or gluten free veggie broth to cover beans
2 tsp. Sea salt
½ cup organic diced tomatoes canned or fresh
1 Tbsp. coconut oil
Instructions
Clean and rinse beans. Place in large stewing pot. Cover with hot water and soak for 6-9 hours or overnight.
Using the same water, cook beans for 1 hour. Check liquid level in 30 minutes, add more water/broth to cover beans if needed.
Drain beans, keeping the bean juice for use later. Set beans aside.
Heat coconut oil in stewing pot. Sauté onions until translucent.
Add garlic, paprika and tomatoes and stir until tomatoes are cooked and mushy.
Add chili powder, salt and cumin, cook slowly on low until the flavors are aromatic.
Add beans, and bean juice back to stewing pot.
Bring to a boil and simmer until beans are tender.

​Consuming plenty of fiber will help your gut stay healthy.  Eating a variety of foods that are high in fiber is a good idea in any diet plan.

Meal planning, using a grocery list, cooking ahead, and home cooking are ways that I maintain my gluten free lifestyle. Everyone is busy but with a little preparation, you can make it work!

If you are ready to learn more about choosing and preparing gluten free foods and how to integrate preparation into your lifestyle, then contact me to schedule a free call to discuss working one-on-one to evaluate your specific needs.
 
Click here to join my Facebook Group Gluten Free Lifestyle to help you on your journey.
​
Click here to learn more about my Ignite 21 day program https://www.joyoflife.coach/ignite-21-day-program.html
​

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Easy Breakfast Recipe: Muesli 
What is a Gluten Free Lifestyle? Basically a way of eating that avoids gluten, because gluten causes gut inflammation, in people with and without Celiac disease.
 
The food industry has a multitude of processed foods, including cereal, with chemicals and preservatives to increase shelf life, and added sugar so it will taste better. READ INGREDIENT LABELS! If you cannot pronounce it, you shouldn’t eat it. Whole natural foods have no ingredient label. Scientific studies indicate several serious health risks associated with processed foods, like obesity, Type II Diabetes, heart disease and gut inflammation.

This easy breakfast recipe is one of my favorites. I prepare it Sunday night and breakfast is ready every morning until it’s gone. This homemade Muesli, has less sugar, and calories than store bought cereals, but best of all it is high in nutrition and fiber, which helps regulate the digestive system, it’s a filling meal, decreases gut inflammation and helps with weight control.

Easy Breakfast Muesli
Ingredients:
1/3 cup Bob's Red Mill steel cut oats
1/4 Tsp. ground cinnamon
2 Tbsp. ground walnuts, Brazil nuts &/or pecans
1 Tbsp. ground flax seed
1 Tbsp. Chia seeds
1 Tbsp. Almond butter
3/4 - 1 cup Almond milk (depending on consistency desired)
 Directions:
In a 4 cup glass bowl (with a lid), combine the oats, cinnamon, ground nuts and flax seeds & mix well, then add chia seeds and almond butter. Add a splash of almond milk and mix the nut butter into the oats. Then gradually add rest of milk and stir to combine to desired consistency. Place lid on the bowl and refrigerate overnight.
 
Next make your homemade apple topping which is high in fiber, vitamin C, antioxidants and is easy and delicious.
Slice and core 1 washed unpeeled organic apple (I like gala) place in food processor and pulse until grated.
Place in a 2 cup glass bowl (with a lid), add 1 Tbsp. of unsweetened apple cider and 1 Tsp. cinnamon. Place lid on the bowl and refrigerate overnight.
 
Or you can top with a 1/2 cup fruit (like thawed organic blueberries, raspberries or fresh sliced strawberries, bananas, or mango).
Helping your gut stay healthy by consuming fiber to support your good gut bacteria and keep it running smooth and regular is a good idea in any diet plan.
Meal planning, using a grocery list, cooking ahead and home cooking is how I maintain my gluten free lifestyle. Everyone is busy, but with a little preparation you can make it work.

If you are ready to learn more, about choosing and preparing gluten free foods and how to integrate preparation into your lifestyle then contact me to schedule a free call to discuss working one on one to evaluate your specific needs.
 
​Click here to join my Facebook Group Gluten Free Lifestyle to help you on your journey.
 
Click here to learn more about my Ignite 21 day program https://www.joyoflife.coach/ignite-21-day-program.html

What are Prebiotics?
Prebiotics are types of fiber that feed the beneficial probiotic bacteria that are found in certain foods that help support and repopulate your gut with a very specific species of beneficial gut bacteria that are supposed to be there, to help digest food and also keep the lining of your gut healthy. This natural bacteria can be depleted and become out of balance from things like antibiotic or anti-inflammatory drug use or poor diet, to name a few.
Lack of this natural specific species of gut bacteria can lead to digestive disorders, food allergies, leaky gut, and auto-immune disorders, like gluten intolerance or sensitivity.
This prebiotic fiber helps keep your gut moving to ward off constipation and the toxic buildup of byproducts of digestion, that cause gas, bloating, inflammation and make you feel sluggish.
These are some of my favorite foods that are high in prebiotic fiber:
Legumes, beans (like pinto and butter beans, my new favorites)
Peas. 
Bob's Red Mill Gluten Free Oats. 
Bananas. 
Berries. 
Asparagus. 
Garlic. 
Leeks.
Some foods are considered symbiotic, meaning they contain both beneficial bacteria and a prebiotic source of fiber for the good bacteria to feed on, one example is sauerkraut. Be sure to choose unpasteurized brands that contain live bacteria, like Bubbies brand, available at Kroger or most health food stores.
Helping your gut heal or stay healthy by consuming prebiotic fiber to support your good gut bacteria and keep it running smooth and regular is a good idea in any diet plan, but especially a gluten free lifestyle.
If you are ready to learn more, about choosing and preparing prebiotic foods and how to integrate them into your lifestyle to ignite your inner healing then contact me to schedule a free call to discuss working one on one to evaluate your specific needs.
Click here to join my Facebook Group Gluten Free Lifestyle to help you on your journey.
Click here to learn more about my Ignite 21 day program https://www.joyoflife.coach/ignite-21-day-program.html

What Are Probiotics?
Probiotics are live microorganisms that can be consumed through fermented foods. Natural probiotic-rich foods are superior to supplements, they hold up to 100 times more probiotics than most supplements.  
More and more studies show that probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits. These include improved digestive health, immune function, weight loss and more.
 
These are some key health benefits linked to probiotics.
Probiotics can reduce the risk and severity of diarrhea from a number of different causes, like antibiotic use. Research shows taking probiotics may help improve symptoms of mental health disorders like depression, anxiety, stress and memory. Probiotics may help protect the heart by reducing “bad” LDL cholesterol levels and lowering blood pressure, reduce the risk and severity of certain allergies, such as eczema, reduce the symptoms of bowel disorders like ulcerative colitis, IBS and enterocolitis, give your immune system a boost by inhibiting the growth of harmful gut bacteria, and protect against infections, certain probiotics may help you gain energy, mental clarity and lose weight and belly fat (however other strains, like Lactobacillus acidophilus have been linked to weight gain).

Here are my top 3 probiotic foods that I like to eat or drink in moderation and that I consider healthy for me.

1. Goats milk Kefir which is a fermented milk drink.  
2. Sauerkraut which is finely cut, fermented cabbage, and rich in vitamins, minerals and antioxidants, be sure to choose unpasteurized brands that contain live bacteria. I like Bubbies brand sauerkraut, available at Kroger or most health food stores.  
3. Kombucha is a fermented tea drink which is made using a special fermentation colony called SCOBY (symbiotic cultures of bacteria and yeasts). Its history is long, originating in China, and health benefits are confirmed in a several studies. This fermented tea drink has a low amount of alcohol (1%) and many beneficial organic acids, vitamins and enzymes along with live beneficial gut bacteria. But it can contribute to yeast issues, gut microbial imbalance, and heartburn if you drink too much. It should be implemented into your diet slowly and in moderation after clearance by your health care provider.

Helping your body heal by consuming probiotic foods and beverages is a good idea in any diet plan, especially a gluten free lifestyle.

If you are ready to learn more, about making the right probiotic food and beverage choices, like home brew Kombucha tea, and how to integrate them into your lifestyle to ignite your inner healing then contact me to schedule a free call to discuss working one to one to evaluate your specific needs.
 
Click here to join my Facebook Group Gluten Free Lifestyle to help you on your journey. 
Click here to learn more about my Ignite 21 day program https://www.joyoflife.coach/ignite-21-day-program.html

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Foods that help your body heal
What is one of the best ways to help detoxify your body? The first place to start is with food. These foods help your body eliminate toxins and provide other positive health benefits.
Cruciferous and Leafy vegetables, like broccoli, cauliflower, cabbage, Brussel sprouts, spinach, kale, radish, and turnips have anti-inflammatory and antiviral effects and are high in fiber.
Lemons can protect liver function and prevent stress related damage.
Avocados contain antioxidants, and fatty acids that help protect against damage by chemicals.
Green Tea which is high in antioxidants, and shown to boost production of detoxification enzymes.
Apples are rich in soluble fiber pectin and help purge toxins like mercury and lead, from the bloodstream and lower LDL cholesterol.
Garlic inhibits the activation of carcinogens, enhances detoxification and even protects DNA.
Turmeric which aids digestion, has been found to have antibacterial, antiviral, anti-inflammatory, antitumor, antioxidant, antiseptic, and helps protect the heart, liver, and kidneys. Mix the yellow spice, fresh or dried with black pepper, which helps absorption, into all sorts of foods.
Beets contain high levels of antioxidants, and has been found to amplify enzymes that support the liver and aid in detoxification.
Blueberries are nutrient-dense and a source of antioxidants.
Cilantro has been found to enhance mercury excretion and decrease lead absorption.
Ginger aids digestion and elimination of waste, and protects against oxidative stress.
Probiotics or good gut bacteria, aid your intestines as they release toxins and waste products. Foods like sauerkraut, kimchi, kefir and pickled veggies are great probiotic food examples.
There are prebiotic foods, which fuel good gut bacteria, such as onions, leeks, Jicama, and asparagus.
Foods to avoid, these tend to have high concentrations of toxins, and cancer causing agents.
Most fish are high in mercury and plastic chemicals. Choose wild salmon, sardines, mackerel and herring instead.
Processed meats, like bacon, lunchmeat, and hot dogs were classified in 2015 by the World Health Organization as carcinogenic.
Cow’s milk, which contains powerful growth hormones, and up to 20 different chemicals. Choose plant based milk instead, like cashew, or almond milk.
Genetically Modified Foods (GMOs) which contain toxic chemicals. Primary GMO foods in the USA are corn, soybeans, canola, sugar beets, papaya, and cottonseed oil. Many processed foods contain GM corn and soy. Avoid GMO foods by steering clear of these ingredients unless they are organic or certified non-GMO.
Helping your body heal by consuming foods like fruits, vegetables and herbs and avoiding toxins and GMO’s is a good idea in any diet plan, especially a gluten free lifestyle.

​Learn which foods to choose and which foods to eliminate to maintain a gluten free lifestyle and help your body detoxify and reduce gut inflammation in my Ignite 21 day program.
 
If you are ready to learn more, about making the right food choices and how to integrate them into your cooking and recipes to ignite your inner healing then my Ignite 21 day program is for you. Gain more energy, mental clarity and lose weight.
 
Click here to join my FB Group Gluten Free Lifestyle to help you on your journey.
 
Click here to learn more about my Ignite 21 day program https://www.joyoflife.coach/ignite-21-day-program.html

My tips on eating out gluten free 
 
​Try to choose a restaurant that offers a gluten free menu, when in doubt go to the restaurant website or call and ask if they offer a gluten free menu, or google it. If not, choose restaurants that offer steamed vegetable platters, like Cracker Barrel, or simply order a salad or steamed veggie side as a main entrée, and add grilled lean meat a ’la cart.   
 
At Subway you can order most subs in a salad bowl without the bread. I like the grilled chicken sub in a bowl and add spinach and guacamole for nutritional value, and order the dressing on the side so I can control how much dressing I add, overall consuming less calories.   
 
Some restaurants offer grilled wraps, I like a grilled chicken wrap, without the wrap and add re-fried beans, for added fiber and protein and extra lettuce with the dressing on the side. 
 
Be mindful of rice side dishes at restaurants, some blends contain pasta, so always ask the server, or to be safe ask for a vegetable substitute instead. If it comes on the plate and you’re unsure what blend it is and you are on a strict gluten free diet, don't eat it to be safe.
 
If the location has limited gluten free choices, I order a dinner salad with the dressing on the side and an appetizer like shrimp cocktail or a grilled meat option without added breading or cheesy sauces.
 
Even eating out you have choices, don't be afraid to ask, simply explain you are on a gluten free diet. Always remember you are in control of what goes into your body, and you have a right to know what is in the dish.

Learn which foods to choose and which foods to eliminate to maintain a gluten free lifestyle and reduce gut inflammation in my Ignite 21 day program where I will show you menu and restaurants choices that will help you eat out gluten free.  

You will feel so much better in a short period of time. In my Ignite 21 day program I will teach you how to choose the right menu options so you feel better, and enjoy a night out.

 Click here to join my Facebook Group Gluten Free Lifestyle to help you on your journey.

Click here to learn more about my Ignite 21 day program https://www.joyoflife.coach/ignite-21-day-program.html
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