Happy Healthy GF New Year 2015

Happy New Year!

Often January is a great time to take inventory of habits and see what fits…and see what to recycle. Here are some of my favorite suggestions for living well on a gluten-free diet.OLYMPUS DIGITAL CAMERA

  • Unleash your inner rabbit: find ways to get at least one vegetable or fruit with every meal—5-9 servings a day.  That can be as easy veggies in your morning omelet, a veggie soup and a salad with lunch, yogurt and berries for snack and 2 servings of veggies along with dinner.
  • Choose whole (fresh, frozen or dried) vegetables and fruits over juices, which have most of the fiber removed.
  • If tolerated, include legumes (i.e., dried beans and peas) with your meals regularly; increase your intake of these foods gradually to limit gas. Not only are meatless meals better for the environment, but beans feed good bacteria in our gut.
  • Drink up!  8-10 glasses a day are important to stay hydrated, especially when you increase the amount of fiber you eat. Tea and broth can be great alternatives to water.
  • Include nuts and seeds daily or at least several times a week, which also contain monounsaturated fats and can help control blood cholesterol levels.
  • Go for healthy fats. Increase the amount you eat of fatty fish, like salmon, trout, flounder, sole, sardines, etc.mint quin
  • Make your grains whole grains, and experiment. Wild rice, quinoa, and buckwheat are easy to find, and sorghum, millet, teff and amaranth can be a fun new adventure.
  • Move it. Exercise helps our cardiovascular health and lowers sugar, and benefits our mood, concentration and joints as well.
  • Use healthy oils in cooking and baking. Eliminate trans fats at all cost.
  • Limit all sweeteners–I’ve never had to tell a client they need to eat more sugar for good health.
  • Take care of yourself. This includes sleeping well, reducing stress, and doing things you enjoy. You’re worth it!

Need more inspiration? Here are a handful of my favorite gluten-free cookbooks from the last year or two that are both delicious and promote good health:51jgCwjOlBL._SL500_AA300_


Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Cheryl works with people to feel and look their best with a range of specialties, including Celiac Disease, food allergies, pregnancy, breastfeeding, vegetarian and vegan diets, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

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