Recipe: Gluten-Free Bread


Regular glutenous bread is probably one of the hardest things to replace when you start a gluten-free diet. Why? Because gluten-free bread doesn’t possess the obvious…Gluten! Gluten is what gives the bread the glue to hold it together and also gives the dough that stretchy elasticity.

When I was first diagnosed with celiac, I tried and tried to make a good gluten-free bread. The loaves were small, dense and fell apart. I tried store bought gluten-free bread or rather mail order bought bread. It was worse! It was dry, and had a dried out sponge like texture. I got so discouraged that I stopped trying and just started eating rice cakes as a bread substitute.

Well that got old real fast. So I went back to the drawing board. I finally hit on the need for Xanthan Gum. It’s been so long that I don’t remember exactly where or how I learned about the addition of it, but it mimics gluten enough that it helps to give gluten-free bread dough that elasticity. After many tries, this is the recipe that stuck. With Thanksgiving coming up, I figured that this would be a good time to share a bread recipe. Hope you enjoy it! Let me know in the comments below if you try it and what you think.

Better Than Store Bought Gluten Free Bread 

  • 3   Extra Large Eggs, beaten
  • 3   Tablespoons Olive Oil
  • 1 1/2   Cups Warm Water
  • 1   Cup Sweet Rice Flour
  • 1   Cup Rice Bran
  • 1 1/2   Cups Brown Rice Flour
  • 2 1/4   Teaspoons Xanthan Gum
  • 3 1/2   Tablespoons Granulated Sugar
  • 1 1/2   Teaspoons Salt
  • 1/2   Cup Powdered Milk
  • 2 1/4   Teaspoon Active Dry Yeast

Preheat oven to 375 degrees.  Sift all dry ingredients in a bowl.  In a separate large mixing bowl, mix all wet ingredients until well blended.  (I use my electric stand mixer with the dough hook attachment.)  Add dry ingredients to wet ingredients, 1/2 cup at a time while mixer is mixing and beat well, until dough is thick but not too stiff.  Pour batter into a greased loaf pan.

Cover and set aside in a warm location for one hour to rise.*  Once dough rises, bake for 50 – 60 minutes or until edges are well browned.  Remove immediately from pan and brush butter or margarine on top of bread.

Yield:  1 loaf (about 12 – 16 slices)

*I heat a cup of water in my microwave oven for about 1 – 2 minutes and then place my bread dough in the warm microwave to rise.

This bread is more like a whole wheat loaf of bread, rather than a loaf of white bread.

If you try this recipe, please let me know what you think of it.

I forgot to say that you want to keep your gluten free flours in the refridgerator or freezer.  Then bring to room temperature before using.

Actually, gluten free baking works best with all ingredients at room temperature before using.

If you’d like to put a little healthy into your holiday season please join me for my free program Naturally Essential Healthy Holidays.

What Thanksgiving is Like for Someone with Celiac Disease


As I write this we are just a little under two weeks away from Thanksgiving here in the United States. I love the traditional foods of Thanksgiving. Turkey, gravy, mashed potatoes, coleslaw, green beans, pumpkin pie, and stuffing…wait, what?

If you are the 1 out of 133 people that has Celiac Disease or are gluten-intolerant, Thanksgiving can be one of your least favorite holidays. When I was diagnosed with Celiac disease in December of 1986, I had a whole year to prepare for the next Thanksgiving Day, but I still wasn’t prepared for the feeling of loss.

I grew up in a family where the turkey was always stuffed with bread stuffing, ie; glutened. So I had to either make my own food or beg my family not to stuff the bird. Then there’s the gravy, unless the gravy is made with corn starch, (which in most cases it is not, it’s made with wheat flour), you can’t eat that either. Not to mention the pumpkin pie for desert.

This is one of the worst holidays for those of us that have to eat gluten-free. If not careful, this is the one holiday where you could very easily experience cross-contamination. But it’s not all bad news. In the coming week I will share with you ways to celebrate Thanksgiving with confidence and enjoy all the foods of the holiday, with just a few ingredient changes.

Vacations-A Prescription for Health, a Time to Reboot


I am a huge fan of vacations. I think that is one of the things that the Europeans have over us Americans. When my daughter lived over in Scotland, she got, what seemed to her father and I, a lot of vacation days. I don’t remember exactly how many she said it was, but it seemed like she was getting time off every month for her and her hubby to go somewhere.

I love the thought of a vacation, even if we’re not going anywhere. When my hubby has time off from our store, I don’t have to get up as early as usual, although I rarely sleep past 7:00 a.m. even when I don’t have to get up.

Vacations are fun, but did you know that vacations are necessary for a healthy, happy person? For some reason, we humans think that we can just continue working, day in and day out, without taking any time off to smell the roses.

Just as computers sometimes need to be rebooted, so do we.

Have you ever thought about why, when you’re on vacation, that you feel happier, more relaxed and sleep better? It’s because your body needs down time, time to ground it’s self, time to reboot.

Right now, I am spending the next four days at the beautiful Hutchinson Island Resort, Marriott in Stuart, Florida.

I am here for a health coach mastery seminar. I came a day early to have one day of R and R before our  learning begins. I wanted to clear my mind and sooth my soul in the beautiful sunshine and ocean, before I started three days of intense learning and growing my coaching practice. It’s been a fabulous day. I’ve walked around the beautiful resort, I’ve taken a much needed and much deserved nap, I’ve met some wonderful people and most importantly, I’ve rebooted, even if it was for just one day.

Just as computers need to be rebooted periodically, so do we humans. Take some time to reboot. Your body and mind will thank you for it. 😉

Herbal Support for a Naturally Good Nights Sleep

Woman Turning Off Alarm


Are you one of the many people that have a hard time falling asleep? Many, women especially, find it difficult to get to sleep even though they are very tired and need to get some rest. This can be very difficult for people to deal with and it may be a disrupting thing that can cause a lot of problems in one’s life.

A lot of people don’t like to take the harsh medications that are prescribed for sleeping problems. They don’t like the way that they feel when they are taking them. There is also the risk of getting addicted to the sleeping pills and medicines that are on the market today. There are alternatives to those over the counter and prescription sleeping drugs.  There are herbal sleeping remedies that can help a person rest and relax, as nature intended.

You may wander if the herbal treatments are safe. The answer is usually. Most people have nothing to worry about when they are taking an herbal sleeping aid. If a person is healthy and not taking any other medications that could interfere with the herbs, there are usually no problems at all.

Herbal remedies are a lot safer than the other medications that are prescribed by doctors for sleeping problems. If you are like a lot of people, they just don’t feel safe when they take sleeping pills because they feel groggy or out of it after they wake up. With the herbal remedies, you’ll feel as if you had a great nights rest and you’ll be ready to take on the next day ahead of you.

However, if you are pregnant or you are breast-feeding you should stay away from any type of sleeping aid including herbal sleeping aids. You shouldn’t take anything that could compromise the health of your child. You need to find other methods at this point to help you relax and get the sleep that you need.

Try taking a long hot bath or have a hot cup of chamomile tea. These are great ways to get rest and sleep when you are pregnant or a new mom and not getting the rest you need.

Many people do love the way that herbal treatments help them sleep. You can get them in the form of a pill, liquid or even in teas. More women than men seem to like the teas. They love to sit and relax with a great cup of hot tea that will help them fall asleep easier and safely. You’ll love the fact that the taste is great and you will feel energized when you wake up as well. Herbal teas are a great gift idea for anyone that needs to relax and feel good.

As with anything, you should consult with your doctor first to make sure that the herbal treatments are safe for you to take with any conditions that you may have.

Seven Mistakes Women Make When Wanting to Lose Weight

One of the top industries worldwide is weight loss. Ever wonder why that is? Because at any given time 57% of women say that they are trying to lose weight or are on a diet. It’s not easy for women to lose weight, I know, I’ve been there.

If you’re trying to lose weight, or in the process of working up the courage, then be sure to check out these top seven mistakes to ensure your weight loss isn’t a losing battle.


Runner Crouching at Starting Line

MISTAKE #1 Never getting started.

There are a number of reasons why a person who truly desires to lose some weight might never seem to find the time to start a weight loss program. They might include fear, feeling overwhelmed, assuming a gym membership is required, lack of time, lack of money, or even that they just enjoy certain foods that they don’t want to give up. Another significant hold-back for some people is that they feel they have so much weight to lose, that it simply can’t be done. Just remember, every great journey started with the first step, and the great news, is that these reasons are actually myths, and you can overcome every one of them.

MISTAKE #2 Weight loss through starvation.

Successful weight loss is never about starvation. If you starve your body of the nutrients it needs, you’ll be doing more harm than good. The reason is that if there isn’t enough fuel in your body, your metabolism will slow down, and you’ll start to lose muscle, and not fat. In a situation of weight loss through starvation, the result is always temporary, because the fat on your body was never reduced. The simple reverse of this is to INCREASE the amount of healthy food – in particular protein and vegetables. The vegetables should be of the cruciferous kind, like broccoli, and cauliflower. They tend to have more fiber and so help to fill you up faster and keep you full longer.


MISTAKE #3 – Assuming that our current diet is healthy.

If you were to ask everyone you meet if they are a healthy eater, chances are most people will tell you that they are. This is because good nutrition means different things to different people. To find out if YOU are a healthy eater, write down EVERYTHING that you put in your mouth for an entire week. Don’t forget alcohol, and each little “bite, lick and nibble” as the day progresses. It’s sometimes surprising how fast it all adds up. I thought I was a healthy cook and eater, until I went to school to become a health coach and found out what healthy food really was.

MISTAKE #4 – Weight loss means diet.

Long term weight loss and dieting are two different things. Most people who diet, jump onto the latest fad diet and eventually the weight returns – and often with a few extra pounds to boot. In particular, many diet foods such as low-fat grocery items and diet sodas aren’t as healthy as they appear. For example, did you know that most fat-free grocery items are higher in sugar Typically, the original item is the healthier alternative. But the only way to know for sure, is to read the nutritional information on the label.

MISTAKE #5 – Weight loss without exercise.

There are two sides to this issue. Some people chose to lose weight with no thought given to their activity level. And others feel that tons of cardio is required. Neither extreme is ideal. And what YOUR body needs will also depend on your level of fitness.

Although gym memberships, personal trainers and extensive cardio may SEEM the way to go, there are two important things to remember. Our bodies need to get moving. And if you’re someone who just can’t seem to exercise at all, consider taking a WALK a few times a week, or parking your car in the farthest spot from the mall entrance, or from the entrance to where you work. Each of those extra steps can add up.
MISTAKE #6 – Lack of protein.

To maintain your weight, a person needs one gram of protein for every pound they weigh. But to LOSE weight, you’ll need 1.5 grams. And this is TOUGH to accomplish. In particular, many diet programs are so rigid about portion control, that you’re actually NOT getting enough protein.

If you weigh 150 lbs, then your body will need 225 grams of protein every day. And since most people have a hard time getting to the 1 gram for 1 pound mark, don’t be surprised if you can’t seem to consume 225 grams in a single day.

Here are a few examples A 6 oz. steak has 42 grams. One egg contains 6-8 grams (depending on the size). A 4 oz. piece of chicken has 35 grams. To ensure success, latch onto some high protein foods. Tofu has 20 grams per half cup and a 14 cup of pumpkin seeds has 19 grams of protein.

MISTAKE #7 – Not dealing with emotional eating.

Ahh… comfort foods. We all have them, right Whether it’s chips or sweets, most people have a food that they gravitate to when the going gets tough. In particular, this activity is often combined with something mindless or relaxing, like watching TV or playing a game. Add these two things together and it’s a recipe for disaster. In these circumstances we don’t even realize or care how much junk we are stuffing into our mouths. One quick tip to help deal with that – right before you indulge… have a glass of water and a high protein snack. Then wait about 10 minutes before reaching for the chip bag. Once you DO reach for the chips, pour a reasonable amount into a bowl – and promise yourself that this is ALL that you’ll be having today. As you eat this snack, don’t do any other activity. Not only will you limit how much you consume, but you’ll savor each bite as the flavor becomes the focus.

10 Power Packed Foods For All Around Good Health

Did you eat your fruits today

What is the secret to a long and healthy life? It’s in the food that we eat. As you well know, all foods are not created equal. Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot.

The Ten Best Super Foods For Good Health



The older I get the more thankful I am that I have always fed my family healthy choices at meal time. Making healthy choices results in good health, which is priceless because it allows you to get more done in your day and live a more prosperous and healthy life.

It is necessary to take care of your body today so that it’s strong enough as you get older to keep diseases at bay.

Eating good foods doesn’t have to be expensive or take too much of your time to prepare if you plan well. Make sure to stock your fridge with healthy foods to avoid the temptation of getting take-out or eating junk.

Get rid of unhealthy foodstuff in your car or home that could tempt you to eat when you get hungry.

Super Foods

Below is a list of the ten best super foods that you should include in your shopping list.


Salmon is full of omega 3 fats which are beneficial for heart health. Hence, people at a higher risk of heart attack should eat salmon a few times a week.

Salmon contains a chemical substance called tryptophan that is important in promoting better sleep. Salmon is great for improved brain health and highly recommended for children’s proper brain development.

It also increases bone density to prevent breaks in children and the elderly. Just be sure to buy Alaskan Wild Caught Salmon as opposed to Farm Raised.


These nuts contain good fats that help reduce bad cholesterol in the blood; besides they curb hunger to ensure one does not eat too much. Almonds make a great snack; in addition they contain vitamin B, magnesium, prosperous and copper which are necessary minerals for good health.


The darker the chocolate the better the nutrition; chocolate is full of antioxidants that get rid of toxins in the body. It is also believed to lower blood pressure and reduce inflammation in the body for better quality of life. Moderation is required when consuming this super food.


Blueberries have a lovely blue-purple hue that contains a chemical substance called anthocyanin which is an antioxidant. This antioxidant helps to fight prostate cancer, which, is a common killer in the world. They also reduce the risk of developing glaucoma when eaten regularly.


Not enough words can describe the goodness of beans; they are high in fiber which is essential for colon health. They contain easy to digest proteins for building and repair of muscles. They reduce bad cholesterol in the blood when eaten regular; besides they are affordable and available in most localities.


An egg a day is good for you; eggs contain complete protein which the body digests slowly for continuous supply of energy which is beneficial when working out. An egg is one of the few foods that contain natural vitamin D which is essential for strong bones.

Greek Yogurt

Greek yogurt contains proteins that help in the building of strong muscles. Besides it contains good bacteria that strengthen the immune system to fight diseases.


Quinoa is a seed that is high in amino acids, iron, prosperous and dietary fiber. People suffering from anemia will benefit from eating the seeds. Quinoa leaves are also eaten as greens; however they are not easily available in the market. The seeds when cooked can be added to salads for a sumptuous meal full of healthy goodness.


This is a vegetable in the cabbage family that is full of antioxidants that lower the risk of cancer when eaten often. Broccoli can be eaten raw or steamed to ensure the vitamins present are not damaged by high heat.

Sweet Potatoes

Sweet potatoes contain dietary fiber ideal for digestive health; furthermore they contain beta carotene for good eyesight. Vitamin C present is necessary in healing and repair of the body caused by exposure to the elements.


Food Ideas That are Kid Friendly and Healthy

Mother teaching children how to cook

Kids are picky eaters. Some of course are more picky than others. In fact, mealtime can become a dreaded battle ground. Do you have children that despise anything that doesn’t resemble a chicken finger? Do they turn their nose if it isn’t packed with sugar? If so, then you have your hands full. Here are a few ideas to help you win the battle and get some vitamins and nutrients into your kid’s diet.

#1 Fun shapes – It doesn’t matter what it is, kids tend to like things that look fun. Pancakes and sandwiches are easy to shape with cookie cutters. However, you can also make vegetable latkes and shape them. You can also get creative with vegetables. Imagine building a little log cabin out of celery, with carrots and cheese or peanut butter as an adhesive to bind it all together.

Don’t forget meats. You can cut turkey burgers, chicken breasts and other meat into shapes too. Once your child is accustomed to the flavor you can ease back on the novelty shapes and fun designs.

#2 Get sneaky – Add vegetable and fruit purees to their favorites. Brownies, breads and muffins and even sauces or dips can be healthy too. For example, add some applesauce, blueberry or peach puree to yogurt and serve with shredded chicken or breads & biscuits.

#3 Cheese – Most kids love cheese. You can embrace this tasty food as a dip, a sauce or a casserole staple. You can also stuff vegetable or meats with cheese. Yum, a cheese-filled pepper, or chicken breast!

#4 Don’t force the issue – Many parents choose to simply make their meals as they would normally make them. However, they take a less stringent approach. Instead of making kids eat everything, they simply ask the children to “try” everything. Most children are more opposed to how a food looks than how it tastes. When you’re not forcing them to eat they tend to be a lot less rigid with their choices and decisions.

#5 Let them choose a meal once a week – Giving your children some independence and responsibility may make them more responsive at meal time. Let them choose one meal each week. Get them involved in the preparation too. This way they learn to appreciate what goes into making a meal.

Kids can be tough to please. A little patience and creativity can help you manage their picky appetites and mealtime successfully. Be patient. Help them learn to appreciate what goes into a meal and how to be healthy. Provide children with a variety and encourage them to try new things. Eventually they’ll learn to appreciate new foods.


Health Benefits of Garlic

Garlic…just the word strikes a multitude of reactions from people. Many people eat it with abandon throwing stink to the wind. Others won’t touch it with a ten foot pole!

GarlicToday, we’re talking Garlic!

If you eat it, or even if you don’t, you know that it can make your breath, and in some people even their sweat, smell bad, but, are there any good reasons for eating garlic?

Besides being a welcome addition to steak, the health benefits of garlic will surprise you! Here are just a few of them.

Some Facts about Garlic

Garlic is a widely used spice that has had a place in medicine and gastronomy for centuries. Like many herbs and spices, it got its start not at the dinner table but as an instrument of healing.

Garlic is related to onions and shallots. They come from the same family. All you have to do is see it to know this. It is native to Asia. During wars, garlic was used on wounds as a healing agent. This is due to its antibacterial agents, to help fight infection.

On food, the savory smell that is released can bring people running from miles around. It is a welcome addition to stews, soups and as a flavoring for steaks and roasts. Just slide a few slivers of garlic into cuts in the meat to infuse it with flavor as it cooks. In Asia, the leaves of the garlic plant are also cleaned and sauteed with vegetables and meats in main dishes.

Health Benefits of Garlic

If you already eat garlic – good. You might be reaping the health benefits without even knowing it. Just like other spices, you get benefits using dried varieties but fresh is better whenever you can get it.

Garlic contains a compound called allicin. Onions have it too. It is known to help lower blood pressure. Increased blood pressure, combined with other negative health symptoms can lead to a higher risk of stroke or heart attack. Eating it regularly can help reduce your risk of heart disease.

Allicin is deactivated by heat, so if you are going to use garlic in your cooking, to get the most health benefits of allicin, make sure to crush the cloves of garlic and let them stand for about 15 minutes to allow a more stable and heat resistant allicin formation. Then cook on low or medium heat for the shortest amount of time.

I mentioned earlier about garlic being used for wounded soldiers. It has been shown to help stop the spread of infection, both bacterial and fungal. Eating a clove of raw garlic can help ease intestinal disorders when caused by infection as well as fungal ones such as yeast. This helps to regulate the bacteria of the intestinal tract without stripping it of the good bacteria needed for your health.

You may have seen garlic pill supplements in your health food store or pharmacy. They are used to help lower cholesterol, but really there is no substitute for the real thing. A more cost effective way to lower your bad cholesterol is to eat raw garlic regularly. Adding it to your diet will help get your cholesterol numbers under control.

Heard of feeding a cold? Think garlic! Eating garlic can help reduce your likelihood of getting a cold or the flu. If you already have a cold, it can reduce your symptoms and help you recover faster. But because garlic acts like a natural antibiotic, if you are taking large quantities of raw garlic, make sure that you replenish your gut flora by getting a good supply of probiotics back into your body.  Some natural ways of doing this is eating fermented foods. Some examples of my favorites are all natural, low sugar yogurt, kombucha and saurkraut.

Garlic tastes good and it can help you fight infection and poor health.

Just make sure that if you are eating fresh garlic, your significant other is also eating it. Otherwise you may find that you are receiving a few less kisses than usual. 😉