Getting Fit with fitmob + Athleta Gift Card Giveaway

Hi friends!


I am happy to have recently learned about fitmob because I have been so unmotivated with my workouts lately. And it’s fun when you guys can win great prizes. Even though I am too far from their Seattle location, I think the idea behind it is pretty neat.

What is fitmob? It’s a fitness brand that offers fun and challenging workouts with top trainers for a very affordable price.

Their mission is to get the world healthy and fit through the power of community. Unlike the gym though, members can workout in various neighborhoods and pay weekly, although members are rewarded the more they work out by paying less! And members won’t pay for inactivity which is really awesome. There is nothing that I dislike more than wasted memberships, even if it’s for a week.

The workouts range from cardio to strength training, dance, and yoga and are offered at a variety of times in indoor and outdoor locations. Right now they are located in in the Seattle and San Francisco Bay area.

If you are not in those areas mentioned, read on because this applies to everyone!

They are offering  a new program called MobTribes. This is shared personal training that is all about results, plus it’s meant to be affordable and fun!

You get the motivation of working out with a team plus the benefit of having a coach train you. The groups are small, 2-6 people and they are matched with a top rated certified trainer and meet at a convenient location picked by the tribe. The tribe trains together 2 times a week in a six week program to motivate each other and get results.

You can start a Tribe in your area!


Other great things about the MobTribe is that you get a lot more than just two training days- you’ll also get workouts to do on off days, messaging with your trainer and Tribe members, nutrition tips and more. If you are looking for a training buddy, check out MobTribes!

The cost is $34 a session (which is a 6 week program commitment= 12 sessions), and if you invite friends you and your friends only pay $29 which is a lot less than most personal trainers.

This is how you join a MobTribe

  1.     Click here to enter your email address:
  2.     Select your preferences: choose the location, time/day, and fitness level you want.
  3.     They’ll match you with a Tribe or you can create your own with your friends.
  4.     Once your Tribe is ready, your trainer will email you to prepare you for your first session!

You’ll only be charged if the tribe has 4 or more people and you can invite your friends via the site.


Are you looking for a training buddy? You can find more here at

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fitmob is giving away a $25 gift card to Athleta to one lucky reader so enter via the Rafflecopter below!

Please note that by entering this giveaway, you may be contacted via fitmob via email to learn about updates, seasonal sales and expanding cities.

a Rafflecopter giveaway


Disclosure: I was selected for this campaign as part of the Sverve network. Thank you to fitmob for sponsoring the giveaway.  The text and opinions, as always, are my own. 


Tricks for Getting Kids To Eat Vegetables #ILikeVeggies

How do you get kids to eat their veggies? Whether you’re a parent, a nanny, a pre-school teacher, you may have come across a picky eater or two. Having 4 kids of my own, I know it’s not easy getting them to try new vegetables or even familiar vegetables that they have already determined they don’t like.

This year, Birds Eye has teamed up with Melissa d’Arabian, celebrity chef, mom of four, and host of’s web series The Picky Eaters Project, to make a difference and help moms with the dinnertime dilemma. Birds Eye provides families with tasty, nutritious veggies that kids will love. Let me remind you that frozen veggies can be just as nutritious, if not more, than fresh depending on when they’re harvested and frozen. Thankfully my kids do like some frozen veggies which  makes my life easier.

Tricks For Getting Kids To Eat Vegetables #ILikeVeggies

Step Up To The Plate is Birds Eye’s long-term commitment to reshaping kids’ veggie perceptions and getting children to like veggies for life. According to the State Of The Plate report, 9 out of 10 people in the United States do not get the proper amount of vegetables these days. So there is a lot of room for improvement! Birds Eye offers more than 40 vegetable blends to encourage families to fill half their plates in vegetables in simple and affordable ways.

Here are some more tips from Melissa D’Arabian. Her quick quinoa salad looks easy and tasty and I love her suggestion on roasting- I never thought of roasting frozen vegetables! Watch the short clip.

Being a Registered Dietitian makes it even more painful when my children shun the vegetables I’m serving, but I’ve found a few tricks that work for my family. Hopefully some of them will work for you!

Top 10 tricks for getting kids to eat vegetables

1. Get your kids involved in shopping. Let them pick out at least two of the vegetables going into your cart.

2. Incorporate veggies into smoothies. I don’t make this a big secret, in fact, I explain to them it’s green because of the kale or spinach and they marvel at the fact that you can’t even taste it.

3. Transform your vegetables. Maybe your kids don’t like tomatoes, but they might love tomato soup (like this one, it tastes like pizza sauce).


4. Let your kids help you cook. Keep it simple- let’s them pour ingredients, stir things, add pre-measured spices.

5. Keep frozen frozen veggies on hand at all times for quick fix meals. They are already cut and washed, ready to go!


6. Try cooking the same vegetable different ways. My kids don’t love kale salad, but they do love kale chips.


7. Introduce one new food at a time. Keep the rest of the meal familiar foods and your child might be more likely to try the one new item.

8. Let your kids pick the recipes. I allow my kids to pick recipes for our meal plan on occasion. Rule #1) one of the dishes must include vegetables.

9. Pair your vegetables with tasty dips. My kids are more willing to eat vegetables if they can dip it in something like hummus, salsa, guacamole or homemade ranch.

Homemade Ranch Dressing-6

10. Don’t give up! What they don’t like today, they might love tomorrow. Tastes change so be patient.


[Tweet “Tricks for Getting Your Kids to Eat More Veggies via @nutritiouseats #ILikeVeggies #CG”]


Question: What are your tricks for getting kids to eat their veggies?

I was selected for this opportunity as a member of Clever Girls Collective and the content and opinions expressed here are all my own.

Tofu Scramble #LovingTofu

One of my favorite ways to cook with tofu is this tofu scramble. I started making it years ago when I did my vegan experiment and now, though not vegan, enjoy making it on a regular basis. It doesn’t replace my eggs, it’s just something different and it’s awesome.

Tofu, a great protein source for both vegetarians and meat eaters, is normally pretty bland which makes it a great canvas for spices and other flavor additives like garlic, soy sauce and veggies!

When I was asked to create a recipe using Mori-Nu tofu I knew that I needed to share this one with you. First let me tell you about Mori-Nu tofu, it is silken tofu which is a smooth, silky variety of tofu.

The great thing about this brand is the special packaging that requires no refrigeration and has a year-long shelf life. It was awarded the #1 food science innovation of the last 50 years because of this special aseptic packaging that protects the tofu from harmful effects of light, air and microorganisms without irradiation or preservatives!

Mori-Nu tofu is made with Non-GMO soy (verified from the Non-GMO project) and is gluten free, certified Kosher and Halal.

They carry a variety of tofu (different textures for different functions) and I love that the box tells you which variety is best for which dishes.

Soft: perfect for blending into smoothies and dips or used in baking, the softest variety of silken tofu.

Firm: a firmer variety of silken tofu for entrees and salads.

Extra firm: their firmest variety of tofu for stir-frying or sautéing.

Light firm: firm silken tofu with only 1 gram of fat per serving.

Organic firm: firm silken tofu certified USDA organic.

Nigari: traditional Japanese silken tofu made with sea minerals.

I typically use firm or extra firm tofu but I am excited to try the softer variety for some desserts and other preparations. One thing that I noticed immediately, even in the firm variety, is the smooth texture which is unique to Mori-Nu. I’ve seen it in bulk at my Costco so keep your eye out!

Mori-Nu is hosting a sweepstakes where 25 prizes will be awarded so enter for a chance to win (sweepstakes will end November 4th). The prize pack will include 6 packages of tofu, a recipe book and a $100 VISA gift card!

Just enter via the Rafflecopter below!

a Rafflecopter giveaway

[Tweet “Tofu Scramble & a great giveaway #lovingtofu via @nutritiouseats”]


Tofu Scramble

Yield: 2-4 servings


  • 2 teaspoons olive oil
  • 1 (12-14 ounce) block firm or extra firm tofu, pressed dry of liquid (*see note)
  • 1 large clove garlic, minced
  • 1/2 teaspoon cumin
  • 1 teaspoon tumeric
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon black pepper
  • 1 Tablespoon reduced sodium soy sauce
  • 1 cup sliced mushrooms
  • 1/2 cup diced red bell pepper
  • 1/3 cup diced onion
  • 1/3 cup diced tomato
  • Toppings:
  • Sliced avocado
  • Pickled jalapeño
  • Cilantro, chopped


  1. Add tofu to a medium size bowl and use a fork to crumble. Add minced garlic, cumin, turmeric, garlic powder, black pepper and soy sauce and let the mixture sit while you prep veggies.
  2. In a large non stick skillet on medium heat, add oil and all the vegetables EXCEPT the tomatoes. Cook for 2-3 minutes. Add tofu and turn the heat to medium high and cook for an additional 6-7 minutes until tofu starts to get brown in places. Stir in tomatoes and remove from heat.
  3. Spoon filling into tortillas of choice. Top with chopped cilantro, jalapeños and avocado.


The turmeric gives the tofu it's yellow color, but it also stains so keep your precious dishtowels or wooden spoons out of reach.  Make sure to squeeze as much liquid out of tofu as possible. I cut mine in slices and leave it under a clean dishtowel topped with something heavy- a cutting board, cast iron skillet, etc. for a couple hours if possible).

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   Follow Mori-Nu Tofu on Facebook, Twitter and Pinterest . This is a sponsored conversation written by me on behalf of Mori-nu. The opinions and text are all mine. Do you ever cook with tofu?

Oatmeal Raisin Cookie Dough Balls {Vegan, Gluten-Free}

Oatmeal Raisin Cookie Dough Ball |

Here we are in our first full week of school (last week was short due to the Holiday). The kids are both doing so well, but our schedule has officially picked up with the addition of after school activities like gymnastics, church class and soccer twice-a-week for both kids.

The kids come home starving as it is, but now that we go straight to another activity I have to keep the house well stocked with healthy snacks. One of their favorites is the snack balls I make in a variety of flavors- they often have some sort of dried fruit, some form of nuts and/or oatmeal.

Since I’ve had oatmeal raisin cookies on my mind, I decided to make a healthier version by creating these no-bake oatmeal raisin snack balls. What I love about them is that there is no added sugar, just naturally sweetened raisins! I know, I know… not exactly like homemade buttery oatmeal raisin cookies, but definitely a figure-friendly alternative.

I always have a bag of California raisins in the pantry- they make a great choice for healthy, on-the-go snacking and you can use them is so many ways. I love adding raisins to oatmeal, muffins, trail mix, granola, quick breads, etc. The whole family loves them and it’s such an affordable dried fruit.

Oatmeal Raisin Cookie Dough Ball |

What I also love about raisins is the ingredient list…..raisins! Yep, that’s it. No added sugar or other unnecessary ingredients just all-natural, sun-dried fruit you can feel good about feeding your kids.

California raisins have a great nutritional profile too- they have no cholesterol and offer 9% of your daily fiber and potassium and 6% of your daily iron (per quarter cup serving).

For this recipe, I ground half of the raisins in the food processor for the base of the mixture and added the other half whole into the “dough”.  They are not overly sweet, have a nice cinnamon flavor and are definitely satisfying. I love how easy they are to make, great to grab for on-the-go snacking and the kids loved them. Everybody wins!

Oatmeal Raisin Cookie Dough Ball |


Visit for more information about California Raisins and find us on Facebook at where you can sign up to receive a California Raisins prize pack! Limited supply; while quantities last.

[Tweet “Oatmeal Raisin Cookie Dough Balls #SnackToSchool #LoveYourRaisins via @nutritiouseats”]


Oatmeal Raisin Cookie Dough Balls {Vegan, Gluten-Free}

Yield: ~10 balls

Serving Size: 1 ball


  • 1 cup dried rolled oats (divided) (use Gluten Free oats if necessary)
  • 2/3 cup raisins (divided)
  • 1/4 cup natural peanut butter (or nut butter of choice)
  • 1/3 cup unsweetened dried coconut
  • 1/2 teaspoon vanilla
  • 1 heaping tablespoon coconut oil, melted
  • 1 teaspoon cinnamon
  • 1 tablespoon water


  1. In food processor, add 2/3 cup of the oats, 1/3 cup of raisins, peanut butter, dried coconut, vanilla, coconut oil, cinnamon and water. Process for ~15 seconds or the mixture starts to come together.
  2. Transfer mixture to a bowl. Stir remaining 1/3 cup oats, 1/3 cup raisins. Stir well to combine or knead with hands (this method is easier to get mixture to stick together). Scoop out ~1 Tablespoon of the mixture, using your hands roll it into a ball, proceed to to scoop and roll with the rest of the mixture. Store balls in air tight container in the refrigerator.


You will probably want to double this recipe if feeding a large family.

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I was selected for this opportunity as a member of Clever Girls Collective and the content and opinions expressed here are all my own.

Favorite Ways To Use Soy Milk

Hope you all had a great long weekend! We stayed local and did some fun activities with the kids- the movies, blackberry picking and the Northwest Trek, a beautiful wildlife park about an hour away from us. We all had an awesome time seeing the buffalo, bears, deer, cougar, and more and are enjoying the last bit of summer weather while we can.

Long weekends call for leisurely breakfasts and that is just what we had- pancakes are always a perfect weekend breakfast because they take up a little more time than I care to give on a weekday. While I was cooking up my favorite vegan pancakes I finished up the last of my Silk Soy Milk, thankfully I was going to do a Costco run tomorrow anyway, and I thought I’d share my favorite ways to use soy milk with you.

Whether you don’t tolerate regular milk or can’t drink it for other dietary reasons, non-dairy milk, such as soy milk, is such an easy swap and works in a wide variety of dishes. Here are some examples (click on the photo for a link to the recipes):



Oatmeal- there is a variety of ways you can make your oatmeal. I usually make mine with water, then at the end of cooking I cool it off and add more liquid using my soy milk. It gives it a nice creamy consistency that I love. It works great in slow cooker oatmeal too. I also use it in baked oatmeal such as this one

Apple Pie Baked Oatmeal |

Pancakes- I have a couple of favorite pancake recipes- one is gluten free and one is vegan. The vegan recipe uses soy milk and they are delicious! You’d never guess these are dairy free!


Muffins- muffins, like pancakes, turn out great with soy milk. Just make an equal substitution of soy for regular milk in your muffin recipes. Love these and they’re perfect for the fall.


Smoothies- I love the flavor of soy milk in smoothies. It brings a little sweetness to them and you can even use the vanilla or chocolate versions for extra flavor.

Tropical Smoothie-2

Coffee- a splash of soy milk is perfect in coffee. I have had several brands and from my experience, Silk soy milk is the only one that doesn’t separate for some reason. It adds the perfect flavor to my morning cup.


These are the most common ways I use non-dairy milk, like soy milk, but you can also buy an unsweetened version to use in a variety of savory recipes such as soup or casseroles, mashed potatoes, etc.

If you have to avoid dairy for whatever reason or if are like me and just like the taste of soy milk, hopefully this gives you some ideas of how to incorporate it into your day to day life.

[Tweet “My Favorite Ways to Use Soy Milk! What are yours? #silkproteinpower @LoveMySilk via @nutritiouseats”]

Questions: How about you- are you a milk drinker or a non-dairy milk drinker? What’s your favorite way to enjoy soy milk?

This conversation is sponsored by Silk. The opinions and text are all mine.

Back-to-School Snacking with NatureBox & Lunch Tips

It’s back to school week over here. My oldest started 2nd grade yesterday and my daughter started kindergarten! As much as I will miss having my daughter around, she has gotten to the point where she just wants to do stuff all day. Since her two youngest siblings take up a lot of my time I just can’t keep her entertained enough. She will do amazing at kindergarten and her awesome big brother will be there to keep an eye on her.


Nowthat I have lunches to pack again on a regular basis, I love having new ideas. I am not sure who gets bored with the lunches more- me or the kids. These snacks from NatureBox are the perfect thing to keep things interesting. They have such a great selection I had a hard time choosing, but I tried to pick things the kids would really like.

What is NatureBox all about? NatureBox delivers an assortment of carefully sourced and nutritionist-approved foods right to your door.  When you join NatureBox, you’ll receive five different snacks every month. You can choose the snacks you want or be surprised with their carefully curated selections.


What I love about Nature Box?

  • You will find snacks made with wholesome ingredients- no artificial sweeteners, flavors or colors.
  • Something for everyone. Do you have food preferences or allergies? Nature Box has over 100 snacks to fit every palate!
  • Convenience! NatureBox snacks are perfect for getting back into the swing of back to school, whether it’s in the lunchbox, carpooling, or for after school snacking.

These were the tasty treats found in my Nature Box. The kids loved them all and get to chose one item per day to put in their lunch. Check out the NatureBox snack catalog to see all the options.

PB&J Granola

soft & chewy- tastes just like a good ol’ pb&j


Dark Cocoa Nom Noms

A chewy cookie with a chocolatey almond flavor


Carrot Strawberry Fruit Chews

It’s hard to find these without the color additives and the high fructose corn syrup, but these are made from carrot and strawberry juice. Yay!


Blueberry Nom Noms

These taste like a healthy oatmeal cookie. These were our least favorite, but we still enjoyed them.


Mighty Mix

a perfect balance of sweet and salty



I know I often dread packing lunches but here are some tips to make things go a little more smoothly.

Tips for Packing Lunches

  • Rotate your entree- I keep a list of things the kids like and post it to my fridge. It’s not rocket science, but sometimes my brain just doesn’t work at night or early in the morning when I am packing and it helps to see ideas.
  • Try to incorporate most food groups- is there a fruit, veggie, carbohydrate, a protein and/or dairy item? It helps to piece it all together.
  • Stock up on the right containers. Nothing wastes time more than trying to piece together multiple piece of Tupperware or hunt down those reusable bags. Keep everything in a designated drawer and make sure you have the right amount for the number of people you are packing for.
  • Make lunch fun! Pack a note, include a homemade or healthy treat like trail mix with a few chocolate chips. Those little treats go a long way and make everyone happy.
  • Subscribe to a service such as Nature Box where you’ll be introduced to new and healthy snacks each month! It will keep you and the kids from getting bored and make lunch a lot more fun!


Click HERE to get 50% off your first month’s NatureBox delivery! ($10 value) using promo code: SNACKTOSCHOOL


Do you pack lunches? Have any tips to share? Have your tried Nature Box yet?

[Tweet ” Back-to-School Snacking with NatureBox & Lunch Tips @nutritiouseats #natureboxsnacks #promocode””]

I was selected for this opportunity as a member of Clever Girls Collective and the content and opinions expressed here are all my own.

Love My Silk! Introducing Silk Almond Coconut Blend

I can’ t remember the exact year that I discovered I was lactose intolerant but it was over 15 years ago. I switched over to soy milk and cut back on a lot of dairy products. Now I can handle a lot more dairy in my diet than I used to (cheese, yogurt and cooking with small amounts of milk don’t bother me anymore), however I still don’t drink milk. I just never developed a taste for it and knowing I might not tolerate it as well as a non-dairy milk I see no point in trying.

Love My Silk! Silk Almond Coconut Blend |

Silk has always been my preferred brand of soy milk, but you can also find their almond milk in my fridge as well. So of course I was excited to hear that Silk has two new products: Silk Almond Coconut Blend in Unsweetened and Original and Silk Protein + Fiber Almond milk in Vanilla and Original.

I set out to find one. I went to the commissary first because I knew they’d carry it at a reasonable price and the one I wanted, the Almond Coconut blend was sold out. I was annoyed of course, but I took it as a good sign! I headed over to Safeway and found it.

I found the unsweetened one which has 0 grams of sugar and only 35 calories per cup! It also has the same amount of Vitamin D and has 50% more Calcium than regular milk (45% of your needs versus the 30% of regular milk). That’s important if you don’t consume a lot of dairy products. The negative is that the sodium is 170 mg per cup which is about about 50 mg more than that of regular cows milk. It’s something to consider if you drink multiple cups or are closely watching your sodium intake.


The new Silk Almond Coconut Blend is simply that- an unsweetened blend of almond milk and coconut milk. It’s gluten, dairy and GMO-free like their other products. I loved the presence of the coconut milk- it was definitely the first thing I noticed.

And you still get a perfect milk mustache!


How would you incorporate a non-dairy milk into your diet? Just like you would regular cows milk. Since you can buy unsweetened varieties you can easily cook with them in savory dishes and if you have a sweetened or flavored one like vanilla they go great in variety of recipes such as:

Vegan Blueberry Pancakes


Apple Oat Muffins

Apple Pie Baked Oatmeal

Chocolate Oatmeal

This new unsweetened almond coconut blend is a great low calorie food and really versatile. Make sure to check out these Silk products and enter their facebook page HERE for a chance to win a coupon on your next purchase.

This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.


Screen Shot 2014-06-22 at 2.50.44 PM

I love group fitness. I am not able to do it all the time because it’s hard to commit to the classes while coordinating the kids’ schedules, but I love doing zumba, yoga, pilates, body pump- I am open to anything really. This year the group class I focused on TRX which was something different for me. I am always up for new-to-me classes because I think it’s so important to vary your exercise routine.

Speaking of new…..

You’ve probably heard of Les Mills , the creator of global group fitness and team training programs such as BODYPUMP™, BODYCOMBAT™ and RPM™? They obviously think it’s important to vary your routine too.

Les Mills has a new exercise concept, like no other, which integrates exercise with technology and creative design. It’s called Immersive Fitness™ and sounds really neat- studio fitness that features cinema quality video content projected onto screens of a purpose-built studio.


When I first read about it I thought participants went into a studio room and just followed along with an exercise video in a group setting, but I was wrong. There is an actual instructor who cues exercise moves that synchronize perfectly with music and graphics, creating a truly immersive fitness experience.



Having a hard time imagining what this class would be like? “Participants taking part in a cycle class may find themselves riding up an impossibly steep glacier or sprinting their way around a digital velodrome. In a dance class you might be immersed in a tent at a music festival, where everybody’s dancing together.” The studio can be transformed into whatever they want it to be. Not only will it be an amazing workout, it will also require a sense of focus as you react to visual cues on the screen.


Check this out


I personally think it would be pretty cool. I imagine the class would fly by because you’d be distracted by what’s on screen and it would put you in a zone, away from day-to-day thoughts and focused on your new surroundings. Love the combination of imagination with fitness.

The Project: IMMERSIVE FITNESS™ will make it’s debut in London and do a promotional tour of major European giving fitness enthusiasts the opportunity to experience the new program free of charge. A wider consumer launch in Europe and the United States is planned for 2015.

If you’re on Instagram I encourage you to follow the project.

The next level of fitness is here. IMMERSIVE FITNESS™ surrounds participants with cinema quality video content projected onto screens of a purpose-built studio.  Exercise moves synchronize perfectly with music and graphics, creating a truly immersive fitness experience. Learn more!

This is a sponsored conversation written by me on behalf of Les Mills. The opinions and text are all mine.

Pop Quiz: How Much Do You Really Know About Gluten?


I posted this hilarious video to my Facebook page last month from the Jimmy Kimmel show where they asked some people in LA, who follow a gluten free diet, if they knew what gluten was and none of them had a clue! It’s pretty amusing (and embarrassing).

A lot of people follow a gluten free diet for medical purposes, some self-diagnose and others just want to experiment, but what ever the case it’s good to learn more facts about your diet restrictions.

Don’t let the staff of Jimmy Kimmel catch you in the streets unprepared to answer the basics of gluten free living like these folks – make sure to read this quiz!


Pop quiz! True or False

1. Gluten is a starch that causes us to bloat and gain weight.


False. Gluten is a protein. The term encompasses two primary families of proteins, the gliadins and the glutenins. It’s responsible for the elastic texture of dough. It’s not necessary for the everyone to eliminate it, although it does trigger an immune response in some people resulting in a bloating.

2. Gluten is only found in wheat products.


False. Wheat is the principal source of gluten in the diet, but not the only (this includes all types of wheat like faro, bugler, semolina, spelt). Gluten is also found in rye, barely and triticale. The confusing thing is that wheat can be found in several unsuspecting products such as soy sauce, frozen foods, beer, etc. so you need to check all labels.

3. You should use separate utensils for cooking gluten free foods to avoid cross-contamination.


True. Say you flip a hamburger bun with a spatula and then go and flip a burger with the same spatula, your burger is no longer gluten free and the slightest cross contamination can bother those who medically cannot ingest gluten.

4. Eating gluten free is more expensive.


True and False. Processed gluten free foods are definitely more expensive like breads, tortillas, bagels, and crackers, but you can substitute plenty of other naturally gluten-free carbohydrates that are inexpensive such as rice, beans, quinoa and potatoes.

5. You can not eat tortillas on a gluten free diet.


False. Corn tortillas are gluten free and you can find gluten-free flour tortillas that are made from different gluten free flours such as rice flour, sorghum flour, corn flour, etc.

6. Wine is gluten free.


True and False. There are instances in which gluten can be introduced to wine 1) a gluten-containing paste is used to seal the oak barrels, however I have read that wax has really taken over on this practice or 2) a gluten containing protein can be used to fine (or clarify) the wine. From what I’ve read, those practices are pretty rare in US made wines, but is a more common practice in Europe. Both of those practices result in very low levels but still something to consider for those with Celiac disease. Most beers on the other hand do contain gluten, therefore you want to look for gluten-free beer if following a strict gluten free diet.

7. If I am on a gluten free diet I can’t eat things like pancakes, muffins or other baked goods.


False. You can’t eat those things if they are made with regular all-purpose or whole wheat flour, however there are tons of recipes for baked goods using gluten free flours such as almond, coconut, rice or oat flour (an many more- for a guide to gluten free flours go HERE).

8. A gluten free diet help you lose weight.


True and False. Those with medical conditions that eliminate gluten from their diet and focus on eating healthy, naturally gluten-free foods, little processed foods, might experience weight loss for a variety of reasons- a decrease in the hormone that stimulates appetite, cutting back on food intake overall, cutting back on processed foods. etc. Ditching gluten doesn’t guarantee you’ll be at a healthy weight though. Some people that don’t consume the protein are still obese. Many packaged gluten-free foods have just as many calories, added sugars and fat as their gluten-containing counterparts. Take a look at your eating habits as a whole before assuming that cutting out gluten will make you lose weight.

9. You should see results (as in decrease in symptoms) of following a gluten free diet after one week.


False. It varies from person to person. Some people feel better after a few days, but for some people symptoms can take up to several weeks to disappear and some symptoms like a rash could take even longer to clear.

10. You can trust the food labels to determine if a product is gluten free.


False. The aren’t going to list the word “gluten” in the ingredient list which is why you need to familiarize yourself with all the forms of gluten, especially wheat. For example, you pick a package of frozen dumplings and wheat isn’t listed but semolina is listed. Does it contain gluten? The answer is yes! Also, labels can legally label something as gluten-free even if it has a very small amount of gluten so if you are very sensitive, depending on your disease condition, you might have a reaction. Plus manufactures can change their products at any time without warning so always read those labels in detail.

11. A tiny bit of gluten probably won’t hurt people with Celiac Disease.


False. Some studies report as little as 1/8 teaspoon of flour can prevent healing and exacerbate symptoms. In order for the inflammation in the small intestine to heal, people with Celiac disease need to avoid gluten permanently.

There you have it, lots of info about gluten so you can be knowledgeable for when an unsuspecting reporter comes at you!

Learn more about living gluten free! Visit

This is a sponsored conversation written by me on behalf of Udi’s Gluten Free. The opinions and text are all mine.


My Gluten Free Journey: Part 2

My Gluten Free Journey

For the last three months I have experimented eating gluten free. At first I thought it would just be a fun challenge, but as time went along I found myself really not missing much.

Now it’s not to say I haven’t had any gluten at all, there were a few occasions when I had regular pizza crust and once when I had a few bites of pasta and one regular cookie. Overall though, day to day meals and snacks have been gluten free.

I personally have never had a problem ingesting gluten and now that I have tried not eating it for a few months I don’t necessarily feel any different physically. With that being said, it’s still been a very positive experience. Here are 4 of the main benefits I’ve noticed while eating gluten free:

1. I find myself checking the label of every single food item. As a Dietitian, I’ve always been a label reader, but once I started having multiple kids and less time to shop and peruse the labels. I got into the habit of grabbing stuff I figured was healthy. Now I am back to analyzing the labels. Luckily I tend to buy the same stuff over and over now and packaged foods is fairly limited in our house so it’s not too time consuming while shopping. It’s amazing how many products contain wheat flour.


2. I have cut back on nonnutritive snacks, for example the kids cheese crackers! I find myself ONLY having snacks that fill in the gap with my nutrition goals- maybe some protein like a small bowl of nuts or a hard-boiled egg, maybe an apple or homemade chocolate chip cookie ball. Gluten free eating equals a lot less grazing for me.

3. I have experimented with more products and recipes. I’ve found new ways to enjoy potatoes, I’ve tried some gluten free pastas that are great and discovered some favorite snack foods like seed crackers and dried fruit crisps. The kids have discovered that they like Udi’s bagels rather than the “regular” wheat based bagels they used to eat (topped with cream cheese and a hard boiled egg below).


4. I have increased my vegetable consumption. Whenever you eliminate certain foods you often look for a way to replace them with other items. I am definitely still eating carbohydrates, but have found myself eating somewhat smaller portions and increasing the vegetables.

Overall I have enjoyed the experience and like my new way of eating. I plan to continue experimenting and trying new things.

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This is a sponsored conversation written by me on behalf of Udi’s Gluten Free. The opinions and text are all mine.