Food for Thought

Disclaimer: Our bloggers are not health experts. Contact your physician if if you are thinking about starting a new dietary program.

By: Shannon Boatwright

“Food for thought” means something that warrants serious consideration. Now let me tell you something you should already know…what you eat and drink matters immensely to your overall health and quality of life. Thus, it should certainly be food for thought!

Now there are tons, upon tons, of diets and healthy eating programs out there. But what we need to focus on if we want to truly be healthy, is a change of lifestyle.

I recently completed the Whole30 Challenge. Now let me state something here – I have NEVER done any kind of diet. Ever. Was never my thing. I like food too much and I’ve always just believed that exercise was the answer for me and I could eat and drink whatever I wanted. I’m not in the overweight category, have never been a big soda drinker or sweets eater, and overall believed I was a pretty healthy individual. So this concept of focusing on changing my lifestyle for the better really attracted me.

The truth is, I shouldn’t eat whatever I want. At least not if I actually want to feel good and operate at my best! So what in the world inspired me to try this Whole30 thing? Well, amongst my busy-ness I noticed that one of my dearest friends, Tiana, had been posting things on Facebook about her healthy eating and weight loss. Though I was really happy for her, I honestly didn’t pay much attention to the details of her journey. Then my sweet Tiana came to visit me this past summer. Wowzers!! Not only did she look positively amazing – better than I’ve ever seen her look – but her health journey story with the Whole30 absolutely wowed me! Here was a woman, my age (in our very early, fabulous 40s), a kindergarten teacher assistant, with four kids and a very stressful home life. Before doing the Whole30 and changing her lifestyle, she would have anywhere from 15 to 20 migraines a month, had to get weekly allergy shots, experienced low energy and battled depression. Back in February she completed the Whole30 – a whole 30 days of eating and drinking healthy. It was her doctor that suggested the program in hopes that she would achieve positive results and ultimately all around feel better. She committed whole-heartedly, doing the program all alone in a house full of folks that did not join her in her mission to better health.  She stuck it out and has become a new and improved person, gaining much better habits and incredible awareness of what foods triggered ailments, etc. She went on to lose 40 pounds, has gained a life with zero migraines, no longer has to get weekly allergy shots and has boosted her energy levels immensely. Is that not crazy wonderful or what!??!

Needless to say, her story, her positive experience, totally captured my attention. I wanted, needed a body that functioned better! I desperately wanted to feel better while living my stressful, busy life. And though I considered myself a relatively healthy individual, I have learned so very much from my experience with the Whole30. Which by the way, is not a diet, nor a program really, it’s a lifestyle change. And the number one thing I learned is that the way you fuel and hydrate your body is absolutely critical to truly achieving good health.

Life is short, we have to take care of our vessel if we want to make the most of our lives!

Everyone’s experience with the Whole30 is different. We experience different benefits and learn different lessons. We figure out how to maneuver this healthy lifestyle change to best suit our needs and achieve health success. My biggest benefit is that since a drastic cleaning of my diet, I sleep better. Me! The chick that never sleeps well. The mom and teacher that can never turn off her brain! I can tell you right now that going 30 days without a whole lot of stuff that I really, really like, was totally worth it when I started actually falling right to sleep and finally sleeping well! I really, really hope to hold onto the key to keeping this benefit a part of my life.

Here are a few lessons I learned: 

1) I did not exercise as much as I should have while doing the thirty days, so I probably did not lose as much weight and/or inches as I could’ve. So, I learned that I really need to do better with that and move more on a consistent basis. Not necessarily for the sake of losing weight, but to benefit my body, activate and stretch my muscles, lubricate my joints, etc.

2) I actually experienced not having those afternoon slumps. You know, those moments in the afternoon when most people reach for that sugar filled, caffeinated drink to give you a boost? Yea, well I couldn’t do that while on the Whole30 and surprise, surprise, I didn’t need my sweet tea or coffee in the afternoon. I could drink some good ole water or cold green tea (nothing added) and feel good! For real.

3) I seriously love to cook. And boy did this experience ever give me a chance to get really creative with my cooking! Recipes change when you cut butter, certain oils, grains and dairy out of your diet!  And did you know that sugar is in almost everything!? Seriously, even my absolute favorite seasoning, Lawry’s, has sugar in it! This diet opened up a whole new world for me when it comes to reading ingredient labels! These products get so sneaky. Did you know that there are so many different words for sugar!? It’s crazy. So I learned and certainly experienced the reality and truth behind eating REAL foods, with REAL ingredients.

4) I learned that processed food is BAD. And now that I’ve tasted the difference, I sure do like the real stuff better. So much better! It’s amazing how it all affects your gut. Your body thanks you in so many wonderful ways, when you actually fuel it with real food and not processed, boxed and bagged foods.

The flip side – What I also learned:

1) I learned that I despise – I mean I truly cannot stand – my coffee with no sugar or cream. Yep, can’t do it. Drinking what seems and tastes like dirty water – NOT MY THING.

2) I learned that my body does need some dairy and grains. Fortunately, I do not have any sort of lactose intolerance – as long as I stick with the good stuff and not anything processed in any way. My gut operates better when I have some milk, cheese, yogurt, rice and breads – in moderation, of course.

3) I learned that any type of what I call “fake sugar” is really bad for me. I can literally take one swig of something with aspartame or sweet-n-low, etc in it and it will send me straight to the bathroom. Not good. And guess what, that’s totally fine with me because that fake sugar stuff is terrible for you anyway! When I do have any added sweetness, I’ll stick with the real deal, thank you very much.

4) I learned that I can actually survive just fine without alcohol and still be happy. Yep, I was without my wine. Did I miss it? Sure, there were definitely moments. Ironically, the 30 days that the hubby and I dedicated to the Whole30 were literally filled with special occasions and big events! Ranging from my sister’s 30th birthday to about four different other family birthdays, dessert dinner theatre and other random, special events and celebrations. Not to mention school started back up for me and goodness don’t you know a glass of vino after a long day back to the grind would’ve be so lovely. But nope, didn’t do it, and I survived just fine! My hubby is not a big drinker at all, so that certainly helped me. Instead, we focused on food. But I have to admit, because I do indeed love to cook, I really missed being able to pair the foods with a good glass of wine. On the flip side though – do you know how much money I saved by not buying that wine to go with my food? A lot.

5) I learned that though I have always been a pasta and wine lover, surprisingly it was not the pasta and wine that I missed most and not what my body craved the most during my 30-day experience. I missed my coffee! My Café Bustelo coffee with my French Vanilla creamer and sugar. And when I say I missed it – it was a tragic loss. In all seriousness, there were many days that I literally fantasized about my coffee. In dramatic fashion, with total desperation, all I wanted was my coffee, declaring, I’ll never eat pasta or drink wine again, just let me have my coffee with my cream and sugar!!! But alas, I pushed through the pain and made it out. Will I indulge in my coffee now that my 30 days is up? Absolutely. But, will I be more aware of the amount of creamer and sugar I put in my coffee? Sure thing. And will I limit all the other sugar filled beverages I have so that I can at least have my coffee the way I like it? Yes indeed!

6) The hubby and I learned that honeydew melons are the best fruit on the planet. You might say we overdosed on honey dew. They are the sweetest, yummiest fruit! OMG. In fact, we both probably gained weight and did not follow the Whole30 rules as much as we should’ve because we literally ate so much of that succulent, sweet, heavenly produce. It was how we survived our loss of sugar and now we are forever fans.

7) I learned important, yet ironic lessons about quality and quantity. I discovered that even though the foods we were cooking with were top quality, fresh, real foods, I still have a problem. Quantity!! That southern clean your plate mentality apparently applies to me always. I still tend to eat too much and not listen to my body when it’s full. So I’ve learned to be more aware of how much I put on my plate. Too much food is still too much food, even if it is great-for-your-body food. Moderation! In today’s times we eat enormous amounts of food! And it’s not necessary! We’re consistently overfilling our bodies and what our body cannot process quick enough, just flat out turns to fat and makes us feel terrible! So I’ve definitely learned that even though I’m on a mission to eat real foods, I still must be aware of the amount I’m taking in too.

So all this being said, I want to thank my precious friend Tiana for being the best cheerleader and role model ever! She has supported me every step of the way and been such an inspiration. She even repeated the Whole30 days with me! I don’t think I could’ve done it without her. I am so proud of her dedication to changing her life for the better and so very thankful for her unending love and support in helping me change mine! And to my sweet hubby, Brad, I cannot thank him enough for suffering through this experiment with me! He did not have to do it, but he made the sacrifice and knew it would be easier on me if I had a buddy. He recognized the benefits of making the commitment and I’m ever thankful that we were partners through the experience. It made it all much more meaningful being able to learn through it together. I’m very proud of him for committing to it for the sake of his own health too!

The journey to better health doesn’t have to be such a battle. It’s simply a lifestyle change and really comes down to awareness, smarts, logic and effort. What you put in your body directly affects how you will operate and feel. Period. It’s that simple.

Do you want to get out of your own vicious cycle? How do you plan to take care of this one vessel you’re given in order to live your life to the fullest?

It is definitely food for thought. 😉

Something to Chew On

By: Rachel Sircy

My last post was on the dangers of eating out at restaurants that serve gluten free food, but don’t have gluten free kitchens. I thought I would follow up on that by offering my opinion about certain gluten free products that are sort of in the same boat.

Anytime a person with an allergy or food intolerance purchases a product made by a company that makes a wide variety of products, or that attempts to appeal to a broad base of customers, the person with the allergy is taking a risk. Unfortunately for those of us with issues, there are more people out there who aren’t allergic to peanuts or who aren’t lactose intolerant or who don’t have celiac disease. These healthier customers are usually going to win out with most big companies because they are going to be making up a larger part of that company’s revenue than sickies like us.

Now, that being said, many large food corporations are realizing that the number of people with food intolerances and allergies is on the rise and that it is in their best interest to start making a niche for us or they’re going to lose a large portion of paying customers. BUT, people with serious conditions should not feel indebted to these companies for noticing us. It’s not personal, it’s business.

One thing that I’ve had to learn over the years is that as ecstatic as I am whenever I see a food product that I used to love that has suddenly “gone gluten free,” I shouldn’t feel as if the big-name company that produces that product was really interested in my well-being when they made it. I’ll admit, it does give me the warm fuzzies when I see my childhood favorite cereals like Lucky Charms and Cheerios are now gluten free. I sometimes catch myself thinking: “Wow, General Mills really cares that I’m happy. They’re giving me back a piece of my childhood.” And, of course, they are giving me back a piece of my childhood, for a price. So, write letters to the company if something makes you sick or if you are not satisfied with the way that the company is handling safety issues.

And of course, you have pay attention and learn whether a company’s safety policies are up to your standards, so read, read, read. Be picky, be demanding and don’t feel bad about it. Allergen free products are just a matter of money to most large corporations. The stakes are a bit higher for those of us with dietary issues. For us, allergen free food is about our quality of life. Don’t forget, the hardest punch you can throw is with your dollar.

I don’t mean to sound too cynical, but when you have a real issue with your health, you cannot afford to let excitement or nostalgia cloud your judgement. What I’m trying to get across here is that it is expensive – sometimes it’s really, REALLY expensive – for these companies to accommodate those of us with special dietary needs and since the regular customer base (I mean those with no dietary restrictions) don’t want the cost of the products that they’re used to buying to go up, it only makes sense that some companies might cut corners in order to still make a profit. That means that they might not test these products for allergens as rigorously as they should, or it might mean that they are producing these products in the same facilities as the gluten, dairy or nuts that you may have a problem with. Cross-contamination can happen at any stage of the process and it will still make you sick. (By the way, this includes your own home, so watch out!) I’m not saying that any of these companies definitely do cut corners, only that they might. We can’t be 100% sure. It’s always a little bit safer to go with a product that has a written guarantee on the side like this:

Labels like those generally come on specialty products that are a bit more expensive than the products that are more widely available and are marketed to a broader customer base. But, in the end, I’ve found that I’m willing to pay a bit more for certain products just to have that peace of mind about my health. Plus, I’m happy to help support smaller companies that have made efforts from the beginning to create food that is safe and healthy for all of us.

Let me finish by saying that I, too, purchase gluten free products from famous brand companies, sometimes. But, when I do, I try to make sure that I am keeping track of how I feel after I eat them. Keeping a food journal is a really good idea, especially if you have a food intolerance instead of an allergy. Food intolerances are much slower to affect the body. Sometimes you won’t feel bad until 2 or 3 days after eating something contaminated, so it’s best if you have a written record that you can look at. Record both what you ate and your symptoms even if your symptoms don’t seem related to anything you ate. Eventually you will start to see patterns in your diet and your overall health.

Hopefully this was helpful and gave you something to chew on for a while!

Yuck! Southern Foods I Just Can’t Get the Taste Of

By: Jeanne Reynolds

I love food.

I love to make it, plan it, read about it and think about it. The Food Network is practically the only TV station I watch. (Fortunately, I also love to run or I’d have a big problem … and I do mean big.)

But that doesn’t mean I love all foods. In fact, there are some I’d rather go hungry than eat. I’m not talking about the stuff hardly anybody likes. I mean, if you really like liver, that’s fine, but please just keep it to yourself. I’m talking about popular, traditional, mainstream dishes my family and friends profess to love. And they’re aghast that I don’t share their tastes.

So here, at the risk of starting a second civil war, is my list of foods I just can’t learn to love even after living more than 40 years below the Mason-Dixon Line:

  • Boiled peanuts. Mushy with little taste other than salt. Give me a paper sack of nice roasted peanuts any day. Or a jar of peanut butter (not so handy for tailgating, though).
  • Pimento cheese. What a waste of perfectly good cheddar. The only exception I’d make is DiPrato’s sharp white pimento cheese. The smoked gouda with bacon might be OK, too, but I haven’t tried it yet.
  • Pepper jelly. One word says it all: why? If you want something spicy, have a pepper. If you want something sweet, have some jelly. Don’t try to cram them together into one item. Even pouring it over cream cheese doesn’t cut it. Here again, you’ve ruined some perfectly good cheese.
  • Beets. Maybe it’s the color. Maybe it’s the texture. Maybe I’ll pass (make that definitely).
  • Rice Krispie treats. “Treat” is quite the misnomer. What’s in those things, marshmallow fluff and Karo syrup? Oh, no, I see online it’s butter instead of Karo. Still, there are tastier ways to remove your fillings.
  • Pecan pie. If you were getting all indignant that Rice Krispie treats aren’t Southern and don’t belong on this list, then this Bud’s for you. Too sticky, too sweet. Don’t bother trying to juice it up with bourbon or chocolate. Can I please just have a small dish of pecans? I’ll take the bourbon and chocolate on the side.

The list could go on, but I don’t want you to leave thinking I’m a hater. Fresh sweet corn, vine-ripened tomatoes, the occasional piece of super-crispy fried chicken, perfectly seasoned collards (on holidays), locally caught shrimp (in or out of a Beaufort stew), homemade peach ice cream … there’s lots to love in our neck of the woods. God willing, it keeps coming.

But please, God, keep the boiled peanuts.

How Much is Too Much?

Disclaimer: Our bloggers are not health experts. Contact your physician if if you are thinking about starting a new dietary program.

By: Mary Pat Baldauf

It started innocently enough. Saturday afternoon, I found a carton of Edy’s Mint Cookie Crunch at Target. Ahh, Mint Cookie Crunch. Delightfully refreshing mint light ice cream with chunks of chocolate sandwiches with half the fat and one-third fewer calories than regular ice cream. It’s hard to find. So when I saw it at Target, I thought that I better get some while it’s still available. Sometimes I over eat ice cream, so I thought twice about it, but thought that I could control my portions. The next day, the half-gallon was empty, and besides the cup that my sister enjoyed, I’d eaten it all.

I wrote the ice cream down in my food journal, and with exercise, I was somehow able to keep my calories down to a reasonable number, despite the many half-cup servings I had during those two days. But what really bothered me was my lack of control and the really large amount of ice cream that I ate in less than 48 hours. I rationalized it by thinking that “everybody does that every once in a while,” but this time, that didn’t make me feel better. So I took to the Internet.

Binge eating is such a strong term for overindulging, I thought, but according to the National Association of Anorexia Nervosa and Associated Disorders (ANAD), Binge Eating Disorder (BED) will soon join the ranks with Anorexia Nervosa and Bulimia Nervosa as an “official” eating disorder. Binge eating is characterized by insatiable cravings that can occur any time of the day or night, usually secretive, and filled with shame. Bingeing is often rooted in poor body image, use of food to deal with stress, low self-esteem and tied to dysfunctional thoughts.

Could I have binge eating disorder? Distinguishing between overeating and binge eating is sometimes difficult, even for the eating disorder professionals. Compulsive eating and emotional eating are terms that have been around for years. BED is a distinct entity and not merely the occasional craving, over-eating when you are hungry, or the overindulgence during the holidays. According to Cynthia Bulik, PhD, “Every binge is different, just as every craving is different, and every binge eater is different but the scenario is the same.”

According to ANAD, Criteria for Diagnosis of BED includes:

  • Loss of control over amount of eating
  • Marked distress over binge episode
  • Occurs at least 1x per week for 3 months

And, three or more of the following:

  • Eating more rapidly than normal (i.e. 2 hour period)
  • Eating until feeling uncomfortably full
  • Eating large amounts of food when not feeling physically hungry
  • Eating alone because of being embarrassed by how much one is eating
  • Feeling disgusted with oneself, depressed or very guilty over after overeating

So yes, I overdid it, but according to the ANAD definition, I’m not a binge eater because it doesn’t happen on a regular basis. (Saved by the “once a week for three months” clause.)

In my research, I found a great article about binge eating in Self, called “How Bad is Binge Eating. In the article, several professionals discussed binge eating, both anecdotally and clinically.

“It’s okay to binge every now and again,” says Mike Fenster, M.D., cardiologist, professional chef, and author of The Fallacy of the Calorie. “All things in moderation, including moderation. However, two important caveats do apply: intensity and frequency.”

Fenster recommends following the 80/20 rule. “Try to adhere to your usual healthful approach at least 80 percent of the time,” he says. “But there are special occasions, vacations, and life moments that call for a willingness to throw caution, and nutritional guidelines, to the wind. But a special occasion should not become standard fare. That ‘once in a while’ jumbo waffle sundae can’t morph into a nightly ménage with Ben and Jerry.”

Whew! Anyone got Edy’s?

Let’s talk. Am I the only one who occasionally binges or do you have binges, too? What do you most often binge on and what brings them on? What do you usually do after your binge?

Accomplishment

By: Rachel Sircy

Recently, I wrote about how it’s good to shop at the farmer’s market for your food. However, I recently experienced something even better than getting your food from the farmer’s market…I grew some food for myself!

This is a picture of my tomato plant. I really wish I had taken a picture of it when I first got it, but honestly, I thought I was probably going to kill it. It was about 2 or 3 inches high when I first got this little tomato seedling. I planted it in a pot and now it’s about 3-4 feet tall. It’s so tall, that I have two separate stakes trying to hold it up and it’s pulling them both over. I didn’t bother getting a tomato cage, even though my neighbor told me that I should, because, like I said, I was pretty sure I was going to kill it.

I have a history with plants, mostly it’s a dark, sad history of dried up and forgotten impatiens and leafy ferns. But this year, in an effort to eat a bit healthier and closer to home (and also a bit cheaper) I decided I was going to try to grow my own herbs and some tomatoes. The herbs have done amazingly well. Parsley was the first plant that I bought and I’ve had it for about four months now and it’s still going strong. I have actually taken scissors and cut the plant all the way back to the dirt (a lot like cutting grass) several times now, and each time I do, the herb comes back fuller than it was before. I use fresh parsley in just about everything, and so this little plant, which cost me less than 5 dollars (it was a little over $11 for the terra cotta pot, potting soil, fertilizer spikes and plant all together) has saved me quite a bit of money. I was going to the grocery store and buying those little plastic containers of fresh herbs every time a recipe called for it. The thing is those little plastic packages are outrageously expensive, especially when compared to growing them yourself.

This little package of organic thyme cost me $2.99 pre-tax. I know I didn’t have to get organic thyme, but I prefer organic when I can get it. The terrible thing is, I won’t even need this much thyme for the recipe that I’m using, so I’m probably going to have to either throw the rest of it away or freeze it. If I paid that much for every fresh herb in every recipe I make, I would be totally broke. That is what I realized about four months ago. And so, I went to Lowe’s and picked up a little parsley plant which paid for itself in about 4 weeks’ time.

This basil plant was about two inches tall when I got it. It looks a bit rough right now, but just three weeks ago, I snipped almost every branch and every single leaf off of it for a large pasta recipe. At the time, it was standing about a foot and a half high.

Until this past weekend, the herbs were really the only plants that I had been able to use in my cooking. My tomato plant had some tiny cherry tomatoes on it, but they seemed to be taking forever to ripen.

But then, finally, I went outside and one of my tomatoes had turned red as if by a miracle.

I didn’t take a picture of it on the vine. I picked it and cooked it with eggs on Sunday morning. One cherry tomato may not seem like much, but the feeling of eating something that my own two hands had planted and helped to grow was absolutely magical!

So, if you are like me and you think that you have the hand of death when it comes to plants, you might just try something like herbs or a tomato plant and see how you do with them. Even if you don’t make it the first time, they are really not that expensive, so you won’t be out that much money. The fact that I could eventually eat these plants is what kept me really interested in them. Flowers never fascinated me the way that these plants do. I find myself checking on these plants daily and watering them regularly. I even talk to them sometimes. I think this is turning me into a gardener. And, in the end, growing your own food is a great way to save money on groceries as well as to eat healthier. When you buy organic produce from the store, you always have to take someone’s word that it really is organic. You can be 100% certain that your food is organic if you grow it yourself using organic methods!

For those interested, I found an extremely helpful app for my phone called “Gardening Know How.” It’s free and it has a gardening journal and tons of articles that are searchable. All of the articles are written in terms that are easy to understand for beginning gardeners. It’s sort of been my lifeline when I’ve run into problems or had questions about my particular plants.

Happy growing!

Gluten Free and Not Broke

By: Rachel Sircy

When my husband and I first got married, I was a grocery-budgeting wizard. I could easily keep our food expenses under $100 a month. I shopped sales and bought store brands. I figured out meals made from ingredients that were inexpensive but that were also delicious. Unfortunately, none of these inexpensive delicious meals were gluten free. My dinners relied a lot on processed convenience foods like the just add water pizza crust mixes you can get for 1.00 each in some stores.

When I was first diagnosed with celiac disease, I had to give up all the basic knowledge that I had about how to shop for and prepare food. And my grocery bill quadrupled (that’s not an exaggeration). Suddenly inexpensive bleached wheat flour had to be replaced with countless tiny 1lb bags of bizarre powders – things I would never have considered edible before had I not been forced to turn to them. I learned a new vocabulary and new price tags. Amaranth, Teff, Xanthan gum were now words I knew and things I ate. Sickness forced me to eat some pretty horrible things in those days (thanks Bob’s Red Mill for your experiments with bean flours, but your beany bread was puke-worthy) and sickness also forced me to get over the sticker shock. The first bag of xanthan gum that I bought was 8oz and it cost me over $12. After a while, things stopped tasting like cardboard, and I stopped tearing up every time the cashier said the grocery bill total out loud to me. Sooner than I realized, $6 for a half-sized loaf of bread seemed normal to me. After all the terrible mishaps I made in the kitchen playing mad scientist with these tiny bags of ridiculously expensive flours, I was relieved to find a 4lb bag of all-purpose gluten free flour for $16. I was going into the grocery store trying to stick to a budget, but I was so clueless that if someone had told me that a bunch of bananas was $10 I might have believed them.

So, I’ve been broke for a while now. I guess that’s what I’m trying to say. But the good news about that is that after several years of trial and error, I am finally learning how to be gluten free without breaking the bank. And now, I can take all of my mistakes and turn them into helpful knowledge for all of you out there reading this. Here are 5 tips that I hope will help you go gluten free without going broke:

  1. Keep it Simple: If you’re starting out on any kind of diet, the cravings for all the delicious food you used to eat will intensify. At least that’s what happened to me. I wanted doughnuts, fried chicken and Swedish meatloaf with gravy. Unfortunately, learning to cook gluten free was, for me, like starting all over at square one. I had no idea how to make these things with gluten free flours. Things are a bit easier now than they were nearly 8 years ago, but still, it’s hard to learn a whole new way of cooking and thinking about food. So, to keep you from making a bunch of expensive messes in the kitchen, do what I didn’t do: keep it simple. Realize that you will eventually figure out ways to make gluten free versions of your favorite foods. If you’re a beginner, start out like a beginner. A dietician gave me some very helpful advice when I was first diagnosed (and I should’ve listened, but I didn’t). She told me to just concentrate on making a balanced plate using foods that I was already familiar with. For example, have a piece of lean meat, two or three non-starchy vegetables that I already know how to make in a way that’s gluten free (i.e., steamed broccoli) and a starch like rice, or a starchy vegetable like a baked potato. You can get simple ingredients for a whole lot cheaper than boxed gluten free convenience foods and these basic meals will keep you fed and healthy while you figure out the more complicated dishes.
  2. Go Big or Go Broke: When I was diagnosed, there weren’t many gluten free all-purpose flours available on the market. And, as I said above, you had to buy a bunch of little 1lb bags of flour for anywhere from $3-$12 each and experiment by mixing them together to create different flour combinations. Each thing I wanted to make needed a different combination of flours. The flour mixture I used for dredging meat was no good for baking and the baking mix I had was no good for gravy. The gravy thing really hits home for me. Once I made the mistake of thinking that white rice flour and sweet rice flour were the same thing (who does that, right?) and ended up making a pan of stuff that was supposed to be gravy, but was really just salty, gray wet sand. Gross and costly. Anyway, my point here is that today there are more and more all-purpose gluten free flours on the market, and they are worth it! Don’t get me wrong, they’re still expensive. My favorite brand, Pamela’s Artisan Flour is $16 for 4lbs. Still, $16 for a bag of really versatile gluten free flour is SO much cheaper than having to have a separate mix for each dish that I want to make. So, skip all the cake mixes, cookie mixes and boxed gravy. You can usually substitute these all-purpose flours for wheat flour in almost any recipe. That not only means you save money, but it also means that your grandmother’s prize-winning cookie recipe is back on the menu!
  3. Make it Yourself: We all know that eating at home is cheaper than eating out. That is especially true for eating out gluten free. Most restaurants are not celiac safe anyway, but even if you’re not a celiac, you will pay more for gluten free options when you go out to eat. A few restaurants now offer sandwiches on gluten free buns, but be careful, you’ll be paying sometimes up to $2 more for that sandwich than if you purchased it with a regular wheat bun. As much as possible, cook at home. It’s cheaper and it’s healthier. I know that some of you are thinking about how much you hate to cook, and I don’t blame you. I used to hate cooking too, but now I really enjoy it. I found that what I really hated was coming home from work tired and hungry and having to put an hour or more into preparing a meal before I could eat it. The trick for me was to learn to cook on my days off – which took off most of the frustration that sapped the joy of cooking for me – and then freezing the meals in individual containers for later in the week. Now when I come home from work, there’s usually a home-made meal ready for me in the fridge or freezer. Also, let your crockpot be your guide. There are thousands of crockpot recipes floating around on the internet, many of them naturally gluten free. Throw everything into the slow cooker and let it do the hard work for you.
  4. Just Because It’s Expensive Doesn’t Mean It’s Good: Remember that. I can’t stress that enough. I mentioned above that I used to spend $6 for a small loaf of whole grain gluten free bread. The loaf was so small and my bread consumption so massive at the time that I would go through two of those little loaves per week. So, that’s $12 a week I was spending on this bread. I thought it was a really great deal at the time because the bread was at least edible – and believe me there is some gluten free bread out there that definitely isn’t – but I was settling for this expensive bread. It was thick and dense and so tough that sometimes it actually cut the inside of my mouth when I ate it. But then, one day, my mother-in-law gave me a loaf of gluten free bread from Aldi’s that was about half the price of the other bread I’d been eating. And I found something amazing. Aldi’s bread was way, way better than the other bread. Each slice was roughly the size of a regular slice of bread and the bread was actually soft! I am totally going to shill for a grocery store here, but if you want to know where the best gluten free bread is, it’s totally at Aldi. They also have some of the best gluten free crackers. So, don’t get stuck on one expensive brand and think that it must be better because it costs more. You might be pleasantly surprised by a cheaper product.
  5. Cut Down on the Cost of Other Groceries: This seems really obvious, probably, but it isn’t always. I used to tell myself that I was just going to stop into Whole Foods or Earthfare for one thing, but it was never just one thing, it was always ended up being at least 5 things. If I stopped in to grab some GF crackers to go with a pot of chili that I was going to make, I ended up getting my chili beans there. Now, the only thing wrong with the bean selection at higher end grocery stores is that they can be $3 a can. I use two cans of kidney and one can of black beans in one pot of chili. That’s $9 just for the beans to go in my pot of chili. I have since switched to purchasing store brand beans at another store that I can get for less than $1 per can. Truthfully, I really don’t notice a difference in the quality of the beans. So, be a smart shopper. When it really matters, go for the best quality you can afford (and remember, like I said above, price isn’t always and indicator of quality). However, when it comes to something like chili beans, my book says it’s okay to go with the cheapest can.

Well, I hope this lesson taken from my mistakes will help some of you avoid the pricey pitfalls of going gluten free!

Superbowl Snacks

By: Stacy Thompson

Football

At the writing of this blog, I may be really, really happy about the competitors involved in Super Bowl LI (if it’s the Packers/Patriots) or just looking forward to a good game. But for many people, the biggest game in the National Football League doesn’t signify the game between the two best teams, but something much greater, much more lasting. Not just the commercials, my friends, but the food served before, during and after the big event!

Ideal Super Bowl commercials generally include a monkey, kid or Clydesdales (Career Builder/Monkey Office, The Force/Mean Joe Green/Like a Girl, and pretty much every Budweiser commercial ever, most of all the post-911 tribute). The commercials keep us in our seats through the breaks in play and sometimes are more entertaining than the game itself. Regardless, the food can bring a good game home or take minds off of the fact that the next football competition is many, many Sundays away…

So, without further ado, here are some suggestions for your Super Bowl menu:

CRISP AND SPICY SNACK MIX

Ingredients:

  • 2 cups crisscross of corn and rice cereal (such as Crispix)
  • 1 cup tiny pretzel twists or sticks
  • 1/2 cup wheat crackers (such as Wheat Thins)
  • 1/2 cup cheddar crackers (such as Cheez-It)
  • 1 1/2 tablespoons butter, melted
  • 1 tablespoon ginger stir-fry sauce (such as Lawry’s)
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • Cooking spray

Directions:

  1. Preheat oven to 250º.
  2. Combine the first 4 ingredients in a bowl. Combine butter, stir-fry sauce, powder, cumin, and salt; drizzle over cereal mixture, tossing to coat. Spread mixture into a jelly roll pan coated with cooking spray. Bake at 250º for 30 minutes or until crisp, stirring twice.

HOT ARTICHOKE – CHILI DIP

Ingredients:

  • 1 (14 oz.) can artichoke hearts, drained & chopped
  • 1 c. grated Parmesan cheese
  • 1 c. mayonnaise or salad dressing
  • 1 (4 oz.) can diced green chili peppers, drained
  • 1/2 cup shredded Parmesan cheese
  • Triscuit crackers or tortilla chips for dipping

Directions:

  1. In a small bowl stir together artichoke hearts, Parmesan cheese, mayonnaise and chopped chili peppers. Transfer artichoke mixture to a casserole dish.
  2. Bake, uncovered, in a 350 degree oven about 20 minutes. Top with shredded parmesan cheese and broil until browned.
  3. Serve warm with crackers or tortilla chips.

CHILI RECIPE

Ingredients:

  • 1 lb. ground beef (season with salt/pepper)
  • 1 medium onion, diced
  • 1/2 large green pepper diced
  • 1/2 large red pepper diced
  • 1 can rotel – Mexican flavored diced tomatoes with chilies
  • 1 can black beans
  • 1 small can tomato paste
  • 1 can dark beer
  • 4 tablespoons ground chili powder
  • 2 tablespoons cumin
  • 1/2 square Bakers unsweetend chocolate
  • Garnish—sour cream, shredded cheddar cheese, green onions
  • Serve with or without rice

Directions:

  1. Brown beef, peppers, and onion. Drain off any grease.
  2. Stir in the rest of the ingredients. Add the beans last.
  3. Bring to a boil, and reduce heat to VERY low.
  4. Cook with the lid off for an hour. Then cook 1 hour with the lid on. Can be cooked in a slow cooker on low heat for 2 hours.