What Are Your Symptoms: Respiratory?

A little nose tickle... a snort... a sneeze... a cough... that post nasal drip. Oh so fun symptoms of food sensitivities. Sometimes I wonder what I'd do without Puffs Plus!

  • Rhinitis (constant runny nose)
  • Sinusitis (inflammation of sinus membranes)
  • Stuffy nose
  • Sinus pain and pressure (I get ear pain too)
  • Frequent colds
  • Asthma
  • Chronic cough
If you are eating something you're sensitive to, you can have chronic inflammation, which can cause all the above symptoms. When I stopped eating gluten and dairy, I noticed respiratory symptoms clear up within days. Are you ready to get going?

Hop over into my Facebook Group Thriving with Food Sensitivities for lots of info and recipes, tips and tricks.

If you're ready to kick out inflammatory foods once and for all, check out my class, Thriving with Food Sensitivities 101, for the simplest way to kick those foods to the curb.

Dairy Free Chicken Bruschetta

I've almost forgotten about dairy. Almost. There's no substitute for cheese. I don't believe otherwise. Hopefully someone in the blogosphere will tell me a great alternative, but until then, I will only hold out hope that its possible to make that creamy, cheesy goodness without dairy... and soy, thank you very much.

Anyhoo.... I made this recipe last night, and it's not just dairy free. It's gluten free, and all the other frees. And it's amazing. Have you ever made a balsamic reduction? Seriously one of the best things ever... so easy, and it's really sweet as anything... so much so that I'm imagining it on raspberry sorbet instead of chocolate. That's a big reach for a chocoholic like me.

This recipe is from A Life of Happenstance, and I can't wait to try more of her recipes!

You season your chicken with salt, pepper, basil and olive oil. The bruschetta is simple too: tomato, red onion, fresh basil, garlic, salt, pepper and balsamic vinegar. EASY as pie! 

Baked Chicken
4 chicken breasts (should be 1 ½ to 2 pounds)
1 Tablespoon dried basil
1 teaspoon salt
½ teaspoon ground black pepper
¼ cup olive oil
Tomato Topping
1 pound roma tomatoes, deseeded and chopped (should be about 2 cups worth)
1 garlic clove, finely minced
¼ cup chopped red onion
10 basil leaves, chopped
¼ teaspoon salt
⅛ teaspoon ground black pepper
1 Tablespoon olive oil
2 teaspoons balsamic vinegar
Balsamic Vinegar Glaze
1 cup balsamic vinegar
Allow the chicken to rest at room temperature for 10 to 20 minutes. This will allow for even baking and a juicier chicken! Pat both sides of the chicken dry with a paper towel and place in a baking dish.
Preheat oven to 400F. In a small bowl mix together the dried basil, salt, and ground black pepper. Drizzle the olive oil over the chicken and rub it in with your fingers. Sprinkle the dried basil mixture over the chicken breasts and then flip the chicken breasts over and repeat.
Bake for 20 to 35 minutes until the chicken has reached an internal temperature of 165F and is no longer pink. The size and thickness of your chicken breasts will determine your cook time!
Remove from the oven and cover the baking dish with aluminum foil. Allow to rest for 10 minutes before serving.
Tomato Topping
Place all of the topping ingredients in a bowl and mix until well combined.
Balsamic Vinegar Glaze
Pour the balsamic vinegar into a small saucepan over medium-high heat and bring to a boil. Reduce the heat to medium and simmer for 5 minutes or until the vinegar has reduced by half.
Remove the glaze from the heat and cool for 5 minutes.
Drizzle the glaze over the chicken breasts and top with the tomato topping. Serve while the chicken is still warm.
Leftovers can be kept in tightly sealed containers in the refrigerator for 3 to 5 days.

Word to the wise: double the glaze!!

Need more help with your sensitivities? I'm here for you! Thriving with Food Sensitivities 101 will help you figure out what's going on, and you'll get a food journal, plus a menu planning module added in. Enjoy!

What Are Your Symptoms: Digestion?

Ah the dreaded first sign.... the bloat....

This is how I feel when I eat soooo many things (dairy especially, sugar, grains...)  ☝🏽

Do you have any of these symptoms:
  • Looking 8 months pregnant in minutes
  • Gas
  • Pains in your gut that can last for days
  • Constipation
  • Diarrhea
  • Mucus poo (your gut is trying to protect itself)
Have you ever wondered why we have gut issues when we are sensitive to foods?

Let's Talk About It

Many people have heard of lactose intolerance. People that are lactose intolerant are short of the lactase enzyme, which breaks down lactose in the gut. "Simple" answer is to stop eating dairy products. I quote simple because it's not easy. Medline says that approximately 65% of the population has trouble digesting lactose. Digestive issues associated with lactose intolerance are abdominal pain, bloating, diarrhea, gas, and nausea.

Gluten intolerance is a sensitivity to a protein in wheat, rye and barley. If you have celiac disease, it is vital for you to stop eating gluten. It is an autoimmune disease that causes severe damage to the small intestine if you continue to eat gluten. Non-celiac gluten sensitivity (NCGS) is much more common, and can affect up to 13% of the population. Digestive symptoms of NCGS include bloating, abdominal pain, diarrhea and constipation.

FODMAP intolerance is very common in people with IBS. FODMAP's are short chain carbohydrates that can cause digestive distress.

There's so much more information out there about digestive issues with food sensitivities, leaky gut syndrome, autoimmune issues, etc, etc.... but I'm no doctor, and I don't play one online.

The truth of the matter is this: you're not crazy! It's not that you're laxative deficient, and some people might get worse from taking a fiber supplement (I sure did!). Making a few simple tweaks in your diet may help your digestion out a ton. It sure did for me (that and Natural Calm Magnesium!)

If you're looking to figure out what your sensitivities are, check out my class: Thriving with Food Sensitivities, or jump in my Facebook Group.

Gluten Free Chocolate Chip Cookies

My new goal is to put an edited recipe here each week, and I'm starting with my favorite. Chocolate Chip Cookies.

Ok, ok, I know you're tired of crumby 😂 cookies, but this one is the best you can make. Ready?

Nestle Toll House Cookies (from allercipes.com)

I've made these cookies hundreds of times, and they're amazing.

2 ¼ cups all-purpose flour  gluten free flour blend
1 teaspoon baking soda
1 teaspoon salt
1 cup butter, softened (If you need to make them without dairy use Organic Palm Oil) 
¾ cup granulated sugar
¾ cup packed brown sugar
1 teaspoon vanilla extract
2 large eggs
2 cups NESTLE® TOLL HOUSE® Semi-Sweet Chocolate Morsels (If you need to make them without dairy, use Enjoy Life Chocolate Chips)
1 cup chopped nuts


Step 1
Preheat oven to 375 degrees F.

Step 2
Combine flour, baking soda and salt in small bowl. Beat butter, granulated sugar, brown sugar and vanilla extract in large mixer bowl until creamy. Add eggs, one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels and nuts. Drop by rounded tablespoon onto ungreased baking sheets.

Step 3
Bake for 9 to 11 minutes or until golden brown. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely.

* May be stored in refrigerator for up to 1 week or in freezer for up to 8 weeks.

PAN COOKIE VARIATION: Grease 15 x 10-inch jelly-roll pan. Prepare dough as above. Spread into prepared pan. Bake for 20 to 25 minutes or until golden brown. Cool in pan on wire rack. Makes 4 dozen bars.

SLICE AND BAKE COOKIE VARIATION: Prepare dough as above. Divide in half; wrap in waxed paper. Refrigerate for 1 hour or until firm. Shape each half into 15-inch log; wrap in waxed paper. Refrigerate for 30 minutes.* Preheat oven to 375 degrees F. Cut into 1/2-inch-thick slices; place on ungreased baking sheets. Bake for 8 to 10 minutes or until golden brown. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely. Makes about 5 dozen cookies.

Gluten Free Pantry Essentials

If you're going, or you've gone gluten free, what's in your pantry? A GF pantry has to have the same essentials, like beans and rice, but also has to have some specialty items.... cookies anyone? You deserve to eat good food, and you have to keep it on hand. Otherwise, you might cheat and cause yourself a relapse.

Here's a list of some of my favorite essentials that will help you stay on the right path:

Staples 🍚 🍝 🍞 🍪 
Flour, Pasta, Oats, and Rice are vital for a stocked GF pantry
Corn Chips (did you know Fritos are GF?), Popcorn, Corn Tortillas

Condiments 🌭
Soy Sauce -- did you know most soy sauce has wheat in it?? Get this kind instead.

Snacks 🥜

Dry Goods
Beans -- keep a bunch of cans handy!

Have you ever considered planning out your menu for the week? You'll always have what you need on hand if you follow my step by step instructions.

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