Celebrate National Strawberry Day with Pancakes!

strawberries gluten free celiac recipe

So today is a fun day here in the kitchen because it is National Strawberry Day and Substitution Saturday at the Integrative Wellness Studio! What I do on Substitution Saturday is to take recipes that I love and that you love and substitute ingredients in/out based on someone’s nutritional needs. For example, I am gluten-free and dairy-free and so is my husband. He happens to love pancakes so I look for ways to make yummy pancake recipes that are gluten-free and dairy-free and lower in sugar. My husband normally will drown his pancakes in maple syrup and so I am substituting strawberry basil puree for the syrup to cut down on sugar and calories! One cup of maple syrup has approximately 832 calories vs. a cup of strawberry puree which has approximately 74 calories! Big difference.

Instead of making the traditional pancake this morning, I did gluten-free/dairy-free granola pancakes that were so very tasty! Do you know just how healthy those pretty little strawberries are? Strawberries can help to improve your eye sight and brain function. They can give relief from gout, high blood pressure and arthritis and can help to minimize risk for cardiovascular diseases.

gluten free recipe strawberry pancake celiac

Strawberries are high in antioxidants and polyphenols and are packed with nutrients like folate, potassium, manganese, dietary fiber, magnesium and super high in Vitamin C! With all of these vitamins they are great for helping to improve your immune system, can help prevent certain types of cancers and reduce the signs of aging!

Gluten-Free/Dairy-Free Granola Pancakes with Strawberry Basil Puree

1 cup Bisquick Gluten Free Mix
1 cup Silk Coconut Milk
2 tablespoons vegetable oil
1 egg, beaten
1/3 cup Udi’s Gluten-Free Granola

Preheat oven to 200 degrees. Stir ingredients together until well blended. Pour about 1/3 cup onto hot greased griddle and flatten out the pancake as the gluten-free ones tend to be a bit more dense and thicker than normal pancakes. Cook until the edges are bubbling and the bottom is golden brown. Flip the pancake and cook on the other side until golden. Place pancakes on a greased baking sheet and keep warm in the oven until ready to serve.

Strawberry Basil Puree
1 pint fresh strawberries with tops removed and cut into quarters
1/8 cup fresh squeezed orange juice
6 large basil leaves
1 tablespoons local honey

Combine all ingredients into a saucepan and cook over medium heat until it comes to a boil. Turn heat down and allow the mixture to reduce by approximately one third. Allow to cool for 10 minutes and then place into food processor or blender (can also use an immersion blender) to puree. Pour strawberry basil puree on top of the pancake and garnish with fresh strawberry slices and a chopped basil. Enjoy!!!


gluten free pancake strawberry recipe celiac

Who Needs a Health Coach?

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So the reason I began my journey to become certified as an integrative wellness health coach was because I was diagnosed with celiac disease about fifteen years ago and at the time, my doctor literally handed me a piece of paper with a list of food items on it and said to me “stop eating these foods.” That was all I got from my medical professional and I was left to my own devices to figure out how to manage an autoimmune disease I knew nothing about.

It took me a very long time to figure how not to eat so many foods that I loved and how to eat things that would not make me sick. Back then, resources for gluten-free foods were also pretty slim so I learned to cook meals from scratch and learned how to eat healthy foods while avoiding gluten while I was traveling about 50% of the year for work as well. It was not easy and I sure wish that I would have had a coach or someone who understood my challenges to help me manage them.

As an integrative nutrition health coach, I work with all kinds of people to help them find real and manageable solutions to their health and wellness needs. Everyone is different and so I work with clients, one-on-one to evaluate their bio-individuality to determine what kind of nutritional plan and fitness plan will work with their particular body type, blood type and lifestyle. No one diet fits all people!

Have you ever wondered why Kirstie Alley has gone back through Jenny Craig three or four times? Those diet plans do not work long term because they do not teach people how to eat for their bio-individuality and they do not coach people through all of the aspects of their life that may have led to their current health situation.

What I practice involves both Primary Foods and Secondary Foods. These terms are probably counterintuitive to what you think they mean and I’ll explain. When I was studying at the Institute for Integrative Nutrition, I learned about the concept of Primary and Secondary Foods and it made total sense to me. Primary Foods are those things that nourish our entire being; our relationships, our career, our physical fitness routine, and our spirituality. If those areas are out of balance, it does not matter what food we put into our body because our being will be out of balance. Secondary Food is what you would think it is…food! The challenge is that when we use secondary food to suppress or mask our need for fulfillment in our primary food, the body and mind can suffer. This concept, outlined by Joshua Rosenthal, founder and director of IIN, was an eye opening concept for me and the basis of my practice.

I never realized how much what was happening in my life on a daily basis directly impacted my health and wellness. Sure, I knew that traveling 80,000 miles a year was taxing and stressful but I never realized that it could have been directly linked to the development of my leaky gut and, ultimately, to my various autoimmune diseases and food allergies. At the time I was diagnosed with celiac, I was exhausted, stressed out, single and lonely and juggling a ton of responsibilities to work and other organizations that I was involved in. I did not take proper care of my body and I ate poorly, drank too much, never got much sleep and exercised sporadicly. I was kind of a mess.

There may be many of you who can relate. There are probably some who just want to lose a few pounds or some who want to get back into the jeans they wore ten years ago. Some may be suffering from food allergies or dietary restriction due to medical reasons or there may be others who just feel like something in their life is missing and want to figure out what that may be. These are all some of the reasons I hear from my clients on why they decided to engage a health coach.

Think about it for a minute. When was the last time you talked with someone about your health and received the personalized attention you deserve? I can bet your doctor does not spend an hour with you to talk about your health and go through a full nutritional plan, right? I am your personal advocate for living a healthy and energized life. Together, I can help you discover the food and lifestyle choices that best support you in making gradual and sustainable changes to help you reach your current and future health goals.

The way the process begins for my Sustainable Health for Life Program is with a comprehensive Health Evaluation. I will sit down with you to evaluate your past and current health situation and to learn what your long-term health goals are. They we work together, twice a month to explore the best solutions for you to reach your goals. If you are in the local area, I try to meet with clients face-to-face for their monthly sessions. However, if you are not located in the Houston area, I have many clients who are coached on the phone or via Skype or FaceTime..the beauty of technology!

If you are ready to change your health for life, contact me and let me know what your concerns and goals are and let’s get started on a plan together! My programs are either three months or six months and I am currently offering a discount on both of my programs. Click here http://integrativewellnessstudio.net/connect-with-me/ to touch base with me and get started!

“It wasn’t just a journey about eating better, it ended up being a journey to rediscovering myself mentally and physically where I am the happiest I have been in myself for years! Heidi is committed to you from the very beginning and beyond. I couldn’t have asked for a better coach. She opened up my eyes to all the things that were hurting me and how I could change things. I learned so many new recipes and how to eat differently to make me healthier and happier. Life is good!!!” Char S. – program graduate

#healthcoachesrock #healthyhouston “sustainablehealthforlife #integrativewellnessstudio

National Cook A Sweet Potato Day!

Spicy Sweet Potatoes recipe gluten free celiac

I am excited today because I get to highlight one of my very favorite veggies! It is National Cook A Sweet Potato Day and I’m going to share with you one of my fave recipes.

Did you know that sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.

sweet potato recipe gluten free celiac

When I was training for both the Chicago Marathon and for the Austin Half Marathon, sweet potatoes were my go to carb load since eating pasta all the time gets kind of boring. Since I have celiac, I was eating gluten free pasta and it just does not always excite me so I began to experiment with sweet potatoes. They are an excellent substitute and there are many delicious recipes available to experiment with them.

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Today’s recipe is one that I call “Spicy and Sweet Sweet Potatoes”. They are super easy to make and taste delicious. Here is the recipe.

Spicy and Sweet Sweet Potatoes

2 medium to large sweet potatoes
2 tablespoons olive oil
2 tablespoons coconut nectar (I used the Amber one)
1 teaspoon maldon salt (sea salt works just fine)
1/2 teaspoon red pepper flakes
1/4 teaspoon ground black pepper
1/4 teaspoon paprika
1/4 teaspoon garlic powder
Large sprig of fresh curly parsley
Cooking spray

Preheat oven to 425 degrees. Wash and dry the sweet potatoes and leave the skin on them. Cut into chucks. Mix the olive oil, nectar and spices together in a medium sized bowl and make sure all is incorporated. Toss in the sweet potatoes and mix well to make sure all the potatoes are well coated. Spray a baking sheet with cooking spray so the potatoes won’t stick from the coconut nectar. Spread the potatoes out evenly and place into the oven for 15 minutes. Lower the temperature to 375 degrees and bake for another 20-25 minutes until the become caramelized. I tend to like mine a little softer and my husband likes them super crispy so you can adjust how long you leave them in the oven based on your personal preference. Garnish with a sprig of fresh parsley and enjoy!

spicy sweet potato recipe gluten free celiac

#sustainablehealthforlife #healthyhouston #healthfoodie #sweetpotatoesrock #foodforrunning #healthynutritioncoach

Welcome to my Blog!

Good morning and welcome to my blog!

I am so excited to get started on this and to share with you my journey managing celiac disease, food allergies and other auto-immune disorders. It has not been an easy road and I continue to learn more and more about my condition and how nutrition is the key to my overall health and wellness.

This blog is my opportunity to share with you a variety of things. Here we will explore information on the latest in research on celiac disease and food allergies. I will share tips and tricks on how I manage my nutritional lifestyle and I’ll also share some of my favorite recipes and ways to substitute things you used to love to eat with the things you now need to incorporate into your daily life that will keep you healthy.

This blogging thing is new to me so I’ll be growing through this process and will strive to bring you fun and useful content that you can use on a daily basis. Sometimes you may see just random thoughts for the day on how I am feeling or frustrations I have about continuing to manage my conditions.

Since this is National Wine Day, I will share with you that I love my red wine. The good news is that red wine actually has some great health benefits…that is awesome!

Polyphenols help to keep your blood vessels open and flexible which can help keep cholesterol down. Reservatrol is powerful ad can help diabetics to regulate blood sugar, can keep your mind alert and may help to inhibit the main actions of a cancer-feeding protein!

Antioxidants even help to keep you from getting sick so, I say, for National Wine Day, enjoy a glass of a nice red wine to celebrate and thank you for joining me on this journey!
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