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I’m here to help you get confident in your food choices, build healthy habits & thrive in your gluten-free life 🎉
I provide gluten-free and health food resources to my audience.
Don’t forget the Gum! —- Xanthan gum that is. ☝️ If using a pre-made GF flour blend, just make sure the blend contains some form of gum. If not, add it into the blend before baking. Xanthan gum provides GF baked goods with structure; to avoid a heavy, gummy texture use an optimal ratio of gum to flour. 💡 ✔️ Cakes: 1/4 tsp per cup flour ✔️ Cookies: 1/4 to 1/2 tsp per cup flour ✔️ Quick breads: 1/4 to 1/2 tsp per cup flour ✔️ Muffins: 1/4 to 1/2 tsp per cup flour ✔️ Baked goods requiring kneading: 1 to 2 tsp per cup flour In need of an alternative for xanthan gum? Psyllium husk (ground) can be substituted in a 2:1 ratio with xanthan gum (you’ll need to use twice as much psyllium husk). Ground flax seeds (flax meal) can be used in place of xanthan gum in a 1:1 ratio, but you’ll need to mix the flax meals with hot water (use the twice as much water as flax). Gelatin can replace xanthan gum – use twice as much gelatin as xanthan gum. Note that gelatin isn’t vegan or vegetarian, and, since it is typically derived from pork, wouldn’t be a good choice from someone following a kosher or halal diet. Agar agar is a vegan replacement for gelatin that can be substituted for xanthan gum in a 1:1 ratio. Guar gum can be used to replace xanthan gum in a 3:2 ratio. SAVE THIS for your next gluten-free baking partyyyyy.
Struggling with your celiac diagnosis 😳 Are you or someone you know feeling overwhelmed and alone with their celiac diagnosis? We have been there and know how hard it can be to navigate. Not sure where to start…we have you covered! We are SO excited to officially announce the launch of our new guide- ✨ 14 Steps After Your Celiac Diagnosis ✨ This guide is for anyone that needs help after a celiac diagnosis. We provide the resources and support that you have been looking for! The guide includes: ✔️ Understanding celiac disease and navigating a gluten-free diet ✔️ Resources to help you find your community ✔️ Guides to gluten-free vitamins, supplements, medicines, and beauty products ✔️ Additional links to our favorite gluten-free cooking websites, podcasts, apps, and cookbooks. ✔️ Plus so much more! Get excited to navigate your new journey and start living your life again! 👉🏻 Click the LINK IN BIO to grab your copy of the guide.
So… I’m wondering if I have celiac, what test do I need? 🤯 You might have heard of a lot of tests associated with celiac disease and the gluten-free diet. It’s pretty complicated and can be tough even for those in the medical community to navigate. Understanding what you actually need to receive a celiac disease diagnosis can feel overwhelming. And, what happens if you have celiac symptoms, but the tests do not confirm it? 👉 Slide through the post above to understand the process of diagnosing celiac disease. This post walks you through the bloodwork and endoscopy process. We also talk about steps you can take if the tests do not confirm you have celiac disease, but you show symptoms for it. Remember - the only treatment for celiac disease is a gluten-free diet, but it is still important to get a proper diagnosis from a gastroenterologist. Your medical team (doctor, dietitian, and any other provider you need!) can help you navigate your specific symptoms and diagnosis, because it’s so individualized. Tell us below if you or anyone you know has a celiac diagnosis 👇
My *not so secret* latest obsession! ➡️ @eatprotos Since I tried these chips 2 months ago, it’s bee a true love ever since. It checks ALL my boxes; ✔️ gluten-free ✔️ dairy-free ✔️ high protein ✔️ quality ingredients ✔️ convenient ✔️ high fiber Now it’s your turn to get your hands on these! ✨ give away alert! ✨ I’ve been working to get YOU to be able to try some of these chips too! Protos is partnering with The Celiac Space for Celiac Awareness month and giving away a 6 pack of Protos. Here is how to enter; follow @the_celiac_space + @eatprotos + tag 1 friend, 1 tagged friend = 1 entry
❓ Confusing Label Trends with Hidden Gluten ❓ Do you constantly feel like there are new diet terms to learn? It can be really challenging to keep up with these terms and know what they actually mean! “Keto” is a great example! Many people might not know what this means. It might also be easy to think “keto” means healthy or even gluten free! 🛑 Keto does not mean gluten-free!!!🛑 This Franz Keto Bread is labeled as keto, but it is not gluten free! The main ingredients in this bread include the words wheat and gluten! Remember not to get confused by diet terms. How do we do this? 1️⃣ Read the ingredient list and look for any no or whoa terms. 2️⃣ Look for a gluten free label on the packaging. List below the latest diet terms that confuses you 👇🏼
HAPPY CELIAC AWARENESS MONTH! 🎉🎉🎉 *Let’s celebrate with a giveaway!* Gluten-free resources and celiac support has change a LOT of the last few decades, all for the better. But, we aren’t done yet! We have to work together to continue pushing things forward and getting better resources and support for this community! TCS is full of free resources for individuals with celiac and their supports. But, we have to get the material in everyone's hands. ⏩⏩ Today, let’s DOUBLE DOWN on spreading more resources to those not already in this community. Here are 9 of my TOP resources to help spread awareness. 💥 SHARE this post to your story for your audience to learn about celiac AND tag me. Tomorrow, two winners will win a $10 Starbucks card 💥
Let’s talk about Gluten Free Toothpaste! 🦷 It can be hard to remember all the things that you need to worry about being gluten free. Of course we remember food, but what about other types of products? ✨ A good rule to remember is that if it goes in, on, or around your mouth, it needs to be GF! ✨ This includes the type of toothpaste you use. To save you some time, we did the research for you. Check out the list below for some gluten- free toothpaste brands to try. ✅ Hello ✅ Tom’s of Maine ✅ Kiss My Face ✅ Dr. Bronner’s There are other brands that “don’t contain gluten ingredients” but the brands listed here are recommended based on their gluten free status! Click the link in my bio to link to my favorite toothpaste products on Amazon. Comment below what brand you use ⬇️
Are you currently making this top mistake? 💭💭 .. you know. Scrolling through FB groups and online forums and believing anything a stranger from the internet tells you? Yea. STOP 👏🏻 THAT 👏🏻 NOW 👏🏻 Many of my clients were just like you, scrolling through groups and filling their brains with nonsense, myths, and misinformation. Let me tell you, it never leads to anywhere beneficial for you. It likely is MORE harmful to both your physical and mental health. So, if you find yourself stuck and living by rules that strangers online told you, make a change. Here are some things you can do instead; ✔️Delete the groups ✔️Hide groups from your timeline ✔️Meet with a Registered Dietitian (hi!) ✔️Join TCS Inner Circle on FB Let’s have some fun. What’s the strangest nutrition or health advice you heard online? 👇🏼👇🏼
One of the biggest concerns I hear from my clients is that the social aspect of things and how others are going to respond to them makes them stressed and anxious. Right? I get it! Been there! 🤷🏼♀️ One thing we do on our calls if to go through different scenarios and discuss how they can handle each specific situations based on what they are comfortable with. Let’s go through some examples! 🔑 ANSWERS KEY 🔑 *feel free to remove or increase sass level as necessary* ❓Are you still gluten-free? Yes! I’ll be gluten-free forever actually. ❓How much weight have you lost on that diet? Eating gluten-free has nothing to do with my weight or your business. ❓Can’t you just have one bite? Naw, not even one crumb actually. It’s kinda like Kryptonite- just a little will do the trick. ❓Don’t you miss yummy food? Sometimes I miss things I used to be able to eat. But missing yummy food? There’s nothing to miss, I eat yummy gluten-free stuff all the time. Want to try my gluten-free stuffing? ❓What CAN you eat? See these things on my plate, I can eat all those things… and more! ❓But like, how sick will you actually get? I mean, I don’t think you really want me to answer that question while you’re eating. But it ain’t pretty! ❓Why can Karen eat gluten sometimes then? I don’t know. Go ask Karen personal questions about her life. ❓The green beans are GF. Why don’t you eat them? Because I don’t like green beans… Drop a 👏🏻👏🏻 if you have been asked these! before!
Another fancy term floating around social media- "DYSBIOSIS" Let's get into it ⬇️⬇️ Dysbiosis occurs when there is a disruption or imbalance in the microbiome (gut bacteria. It can involve both “good” and “bad” bacteria, there may be too much or not enough. There are many potential causes of dysbiosis, and there are different types of dysbiosis depending on the cause. Insufficiency dysbiosis occurs when there isn’t enough of the good stuff, the beneficial bacteria. Inflammatory dysbiosis occurs when there is a little too much of the not great stuff, and digestive dysfunction dysbiosis occurs when there are certain functional issues with the gut (see post for details). How do I know if I have gut dysbiosis? Great question! 💡 Common symptoms of dysbiosis may include bloating, irregular bowel movements (constipation, diarrhea), nausea, burping, passing gas, fatigue, anxiety, etc. Your symptoms will vary depending on which bacteria are out of balance, how significant the dysbiosis is, and where along the GI tract the imbalance is primarily located. Treating dysbiosis can be complex and may involve antibiotics (traditional and/or herbal), dietary changes, lifestyle changes, etc. Treating dysbiosis is also highly individualized – there is no one set treatment protocol, so working with a dietitian to tailor treatment recommendations and provide guidance and follow-up is key! 💯
Do you often find yourself hungry throughout the day, unsatisfied, or don’t know what each meal should really consist of? 👎🏼👎🏼 Don’t worry I got you! This simple formula is easy to implement for lunch and dinners. And…. Best of all… No measuring or counting calories required! Simply set up your plate to consist of: ✔️ 1/4 plate Carbohydrates ✔️ 1/4 plate Protein ✔️ 1/2 plate Nonstarchy veggies. The plate method is a simple way to visually create meals to ensure you’re getting enough protein, carbohydrates and veggies! By doing this, you’ll find yourself staying more full and satisfied in-between meals! Swipe to see a few different meal examples! 👉🏻 Lemon chicken + sweet potatoes + salad 👉🏻 Deconstructed taco salad (lettuce + ground turkey + corn chips) 👉🏻 Salmon + brown rice + broccolini What's your go to "PLATE METHOD" meal?
💥 THE ULTIMATE RESOURCE VAULT! 💥 start watching now! Whether you are veterans or newcomers to the TCS community, I know you have burning questions you want me to answer. Or, you want to refer back to some of the topics I've covered before. Well... I've got you covered! 👉🏻👉🏻 I've put together my most asked questions in one place for you! We have over 30+ videos for you to watch and will upload more each month. Click the link in my bio to join for FREE 🎉🎉
❕ LIVING IN A SHARED HOME WITH GLUTEN ❕ — part 1 — How do you navigate keeping yourself safe and reducing the risk of cross-contact? Many people decide it’s best for their family or living situation to not make the house completely gluten-free. That’s perfectly fine! 👯♀️👯♀️ Fact- I lived with 18 girls in a sorority house for 3 years, it was the absolute best. I can’t imagine having to miss out on those memories because I was afraid of getting sick. Most places I have lived have not been gluten-free at all. It’s always worked for me, my family, and my roommates. I firmly believe it can be done, just with some extra care. STEP 1️⃣ : Get rid of (or keep separate) cooking utensils that may have been exposed to gluten and can’t be cleaned properly. 🔸 Toaster 🔸 Bread makers 🔸 Wooden cutting blocks *To clean properly: Scrubbing well with a clean dish sponge will do the trick. If there was gluten on there, it will come off with a good washing. IF it doesn’t come off then, it never will. It can stay! But, if you decide to replace things for peace of mind or to upgrade your supplies, go for it! STEP 2️⃣ : Create your own “Celiac Space” - Dedicate a shelf or drawer to keep all gluten-free products & cooking utensils - Wipe down the area & label it gluten-free STEP 3️⃣ : Communication! - Talk with everyone in the house about why it’s important that gluten-free items be kept separate. Help educate them on how they can support you and keep you safe. Stay tuned.. part 2 coming soon!
It is FINALLY here!🤩 TotalWellness is Launched!🧡🧡🧡 And this program is not limited to our celiac clients (but of course, those with celiac and still struggling with symptoms may be a good fit!) Now what is in for me here if I join the program? What you will get is… 1. 2 sessions per month with personal dietitian 2. Weekly check-ins 3. Unlimited messaging for support protocols & recommendations specific to your needs 4. Gut health testing to get to the root of your symptoms Honestly, I want you to make smart choices when it comes to your health and don’t keep doing the same things and getting the same results(#notrecommended). Cheers to making awesome health decisions!😊 Have questions? Want to know more about the program? Shoot me a DM!