Going Gluten-Free

Gluten-Free Blackberry Muffin

More and more people are becoming sensitive to gluten proteins found mainly in wheat, barley and rye. Wether you have a true gluten allergy (celiac disease), eczema or want to lose weight; going gluten-free today is so much easier than it was even three years ago. Grocery stores have labeled gluten-free products on their shelves or have designated gluten-free sections. National brands are coming out with gluten-free versions of your favorite snacks and local gluten-free bakeries are surprisingly popping up.

Here is a list of some of my favorite gluten-free products:

1. Pamela's Baking & Pancake  Mix

2. Pamela's Brownie Mix

3. Blue Diamond Nut-Thins

4. Ancient Harvest Quinoa Pasta

5. Lara Bars

6. Pure Bliss Granola Bars

7. Udi's Pizza

8. Against the Grain Baguettes

9. American Gra-Frutti Multi-Grain Daily Bread

10. Gluten-Free Tamari (Soy Sauce replacement) 

Made with Pamela's Baking Mix

Trade-Offs:

instead of couscous/pasta try rice, millet, quinoa, risotto

instead of crackers try corn chips or popcorn

instead of bread try corn tortillas or lettuce/collard wraps

instead of cookies try granola bars

instead of cake try flour-less tortes

If you feel like you have a gluten sensitivity or any food for that matter, try the elimination diet to see how your body reacts after removing suspected foods for one month.

Get Your Kitchen Organized

Getting your kitchen organized will help you with meal planning. If you know what ingredients you have  on the shelves then you can better determine what's for dinner. Spring is a great time to clean out the pantry and refrigerator, but it is good to do once a quarter just to keep things fresh.

My Spice Cabinet

Now that you are thinking about getting healthier, here is a list to help you know what things to just throw away, what to donate to your local food bank and what to go ahead and eat.


THROW AWAY

1. Anything with artificial sweeteners (the pink, the blue and yes, the yellow)
2. Anything with hydrogenated/partially hydrogenated oils
3. Anything with monosodium glutamate (MSG)
4. Anything in a package that was opened more than 3 months ago
5. Anything in the frig. that has gone bad or was cooked over a week ago

DONATE

1. Anything that is unopened, non-perishable that no longer fits into your new healthy lifestyle
    a. food with ingredients you can't pronounce or don't know what they are
    b. Ramen noodles left-over from college
    c. canned goods with sugar added - read the labels (green beans)
    d. that box of Hamburger Helper - please!

GO AHEAD AND EAT IT  (if you have to) BUT DON'T BUY IT AGAIN

1. Anything with High Fructose Corn Syrup
2. Wheat products (pasta, crackers, bread, cookies)
3. Low fat dairy products
4. Sugary treats & drinks
5. Anything soy-based


So you might be left with a semi-empty pantry. Now you can fill those shelves with healthy ingredients to make yummy meals. Shop week by week and build up your pantry over time so your wallet doesn't go into shock.

cleaned out pantry

Buying in bulk will save you a lot of money. It also allows you to buy a small amount of something new to see if you like it before you commit to a large quantity. When you buy in bulk it comes home in a plastic bag. To keep it fresh it is best to transfer the food into glass jars. 


Up-cycle glass jars from other foods you regularly purchase, (sauerkraut, salsa, coconut oil, old Ball jars) instead of throwing them in your recycle bin.


Keep fresh ingredients, like bananas, avocados, tomatoes in separate bowls on the counter in plain view. This way they get eaten and won't cause each other to spoil.

Kale Chips

Kale, Olive Oil, Salt

Kale Chips are a great alternative to potato chips! Maybe not to the average person, but if you are doing a detox or the Standard Process Purification Program then they are your new best friend. 

Organic Garden

We grow kale in our garden every year and when it comes in there's a lot to eat at once. We love sharing our harvest with friends and neighbors, but a quick way to devour a whole bunch is to make chips out of them.

Here's how it goes:

Start with clean, dry leaves.

Lay leaves on a cookie sheet without layering

Lightly spray on olive oil to one side

Place in oven at 375 for 5 minutes

Flip them over

Spray the other side with olive oil

Place back in oven for another 5 minutes

Cook until crisp, be careful not to burn!

Sprinkle with salt & ENJOY

Krispy Kale Chips

Meal Planning Made Simple

One of my new year's resolutions was to start planning out meals for the week. I love writing it all out on our homemade chalkboard.

homemade chalkboard

I have found that the more structure I have in my life, the more freedom I have as well. When I plan out the menu for the week I know exactly what I need at the grocery store. This prevents me from making up meals as I shop and backtracking all over the store to pick up extra ingredients. So less time spent in the store means more time doing other things.


When I stick to my grocery list, instead of impulse buying, then I save money too. So more money saved on food means more money I can save for other things - or just simply cut down my grocery bill in general.


When the weekly meals are planned out in advance then everyone knows what's for dinner. When you have a plan then you feel like you have a since of accomplishment and feel proud that you are feeding your family a healthy home cooked meal.


So here is how I got started:


1. write out all the recipes your family likes & you like to make
2. keep all these recipes in an easy to find place (i.e.. type them all up or keep a recipe box)
3. get a chalkboard or dry erase board where you write down the weekly menu
4. then create your shopping list based on the ingredients needed to accomplish your menu
5. write out the list according to the sections of the store (i.e. produce, dairy, meat)

this week's menu

Some tips:


Remember that no week is ever perfect. You might get a spontaneous invite out to dinner or over to a friends house. You may feel like Friday night's dinner on Tuesday night. This structure will allow you to be flexible by always having ideas at hand.

How Things Work

I am very passionate about what I do, I love meeting new people that are ready to change their lives. I feel like the people I meet have been asking the right questions but don't always receive fulfilling answers. People want to know what they can do for themselves, just don't know where to start.

Cherokee National Forest

Building a trusting relationship with your doctor is paramount. Knowing that your doctor has your best interest in mind can put you at ease and allow you to open up to what is really going on in your life. Education plays a major role in following through with a program, the more you know the more likely you are to actually make the necessary changes.


Besides my chiropractic education, I have had the privilege to work in one of the best alternative health clinics in the south. I have been extensively trained in Nutrition Response Testing and received a certificate from Standard Process for Applied Clinical Nutrition.

My education and clinical experience allows me to create a nutrition program that is designed specifically for you. I take into account your past history, current lifestyle and health concern. From there we determine what goals you want to reach (lose weight, have more energy, sleep better etc). 

Everyone's path is different. They respond differently and in their own time. This is where my job is most important. During this whole process I can guide you along the way, helping you make better choices, and keeping you motivated. This is a team effort!

Just Getting Started

Everyone has to start somewhere.

Okra Seeds

So look at your life, what do you want to be different?


Make a list of what your ideal life looks like - in terms of health. Do you want more energy? Sleep better? Are you having digestive problems? Headaches? How many prescriptions do you take? Why?


Then look in your refrigerator, freezer and pantry. What's in there preventing you from your health goals?


Now think about how much movement you get in a day. Not everyday chores, office work or chasing your toddler - real intentional movement (aka exercise). What prevents you from getting regular exercise?


Next take this piece of paper and throw it away!

young okra plant in our urban garden

Not that these things are not valid, but they do not have to be YOU anymore. You can decide what the future holds. The most important person in your life should be you. No one else is going to take care of you, no one spends more time with you and no one is going to love you more than you love yourself.


You have the power to make your life what you want it. Start here, start now!

What Inspires Me

Jennifer, Hamilton and Willow

My husband inspires me the most. He was raised without medicine, has never been vaccinated and has never been to a medical doctor. I have never met anyone that grew up in a family that understood the true meaning of a healthy lifestyle. His father, also a chiropractor raised his children with the philosophy that the body is a self-healing organism and under the right conditions can over come most illnesses.


I was not raised that way. I grew up under a more mechanistic model - if you don't feel well you go to the doctor and you take medicine. This is most people's way of life. After attending chiropractic school myself, I have realized that there are more empowering ways to live. We do have the power to heal ourselves. With the proper nutrition, better movement and faith in God we can over come just about anything.

I aspire to live in a community where people live responsibly and in tune with nature. I want to teach people how to take care of themselves and raise their children without drugs, vaccines and surgery. I think that people are starving for this kind of information and I am ready to share it!


These are the things that inspire me. They inspire me to be a better person, to set a better image in which my daughter can learn and grow and become a better member of society.

A New Way to Live

Welcome! We are glad you found us. Discover Your Path to Wellness is a source for developing a healthy lifestyle. Here you will find healthy ways to shop, cook and eat foods that heal the body, exercise tips and ways of moving through life with more grace, as well as positive affirmations and quotes to keep you motivated. Our mission is to create a site to find real information about health that has you in mind. We have posted links, articles, recipes and tips to get you started on YOUR path to wellness...