Gluten-Free and Resistant Starch Flours: Have Your Cake and Eat It Too!

Gluten-Free and Resistant Starch Flours: Have Your Cake and Eat It Too!
Sourdough bread, buns, pastries, cakes, pancakes, muffins ......... Is your mouth watering yet?

If you have been newly introduced to the gluten-free lifestyle, you may be wondering if you will ever be able to eat some of your favorite bakery items again. worries! I have been avoiding gluten for many, many years and I am still learning how to cook and bake gluten-free.

The truth is there is such a huge variety of options at your disposal such as gluten-free grains like rice, sorghum and teff, nut, seed and legume flours. Most of these flours cannot be used alone as a substitute for wheat.  However, by combining different flours you can get a texture closer to what wheat provides.  Here is a good gluten-free all-purpose flour recipe:

Gluten-Free All-Purpose Flour
3 C Almond Flour (or seed flour for nut-free)
1 1/2 C Arrowroot
3/4 C Coconut Flour
3/4 C Tapioca Starch

There are several non-grain flours that are commonly used as substitutes in recipes.

Non-Grain Flours
Almond Flour - substitute for regular all-purpose flour 1:1
Coconut Flour - soaks up moisture due to high fiber; substitute 1/4-1/3 C per 1 C regular flour
Cassava Flour - cookies, cakes, breads substitute 1:1 for wheat

Alternative flours made from seeds (sunflower, millet, quinoa, buckwheat) and beans (fava, garbanzo) can add their own unique nutritional benefits including protein.

Resistant Starch Flours
There are certain flours that contain resistant starch.  We want resistant starch.  It is very beneficial for our digestion. Resistant starch means that the fiber is resistant to digestion or break down in the stomach. It then continues to pass through the small intestine and on to the colon where this fermentable fiber feeds the "friendly" gut bacteria.

When the "friendly" gut bacteria feeds on this resistant starch, a short-chain fatty acid called "butyrate" is produced. Butyrate is the preferred fuel for cells that line the colon.  Interestingly, fermentable fibers and resistant starches feed approximately 90% of our cells.  Most foods feed only 10%.  

Besides providing fuel for our cells .... what are some other benefits of resistant starch?

1) Lowers pH level - high pH values mean acidic conditions which contribute to inflammatory digestive disorders:
  • IBD
  • Ulcerative Colitis
  • Crohn's
  • Constipation
  • Diverticulitis
  • Diarrhea 
 2) Lowers inflammation - lower pH contributes to reduced inflammation 
  • Decreased risk of colorectal cancer
  • Increased absorption of minerals
These 3 flours contain high amounts of "resistant starch":
  • Tigernut  Flour - safe for those with nut allergies; this is a tuber not a nut; use with a 1:1 ratio for wheat substitute 
  • Green Banana Flour - No worries....does not taste like banana!!!  Use about 1/3 C less than wheat flour as a substitute
  • Chestnut Flour - only use if no tree nut allergy; use a 1:1 ratio for wheat substitute
Our digestion can be greatly improved simply by substituting a "resistant starch", gluten-free flour in recipes.  Which one are you most excited to try first?

2 Tips to Help Reduce Body Odor

2 Tips to Help Reduce Body Odor
Let’s start by addressing the elephant in the room. We ALL have body odor in one way, shape or form. There is just no getting around that. The question is what is the best way to manage and reduce it?

High Fiber Foods
Fiber is something we need but it is something that just does not break down easily, if at all, in the digestive system. So, it goes without saying that high fiber foods are even worse. Once fiber enters the colon it reacts with bacteria to form gas, and, well, you know the rest of THAT story!

Cruciferous foods like broccoli, cauliflower, cabbage are good examples of high fiber foods and what happens after we eat them.

These foods contain high sulfur-containing compounds that break down into hydrogen sulfite. This is that rotten egg smell you may remember from your high school chemistry days. 

"What Can Help" - Portion Control
Now these foods have lots of health benefits so just because they can cause our body to emit odors does not mean they should not be eaten. The key is to figure out how much your body can handle at one sitting. For some people 1/4 cup is more than enough versus a whole bowl for example.

Another reason we may have odor emanating from our bodies could be built-up toxins. This may be due to an inefficient liver.

The liver works hard to remove toxins from our blood. If the liver becomes sluggish and inefficient, these toxins can build up in other areas of the body and cause the colon and kidney to become overloaded. When the colon and kidneys are overloaded then toxin elimination through the normal process gets backed up. Our body’s next option is to secrete these toxins through our skin, the largest eliminatory organ. 

"What Can Help" - Increase Greens
Greens contain high amounts of an antioxidant called chlorophyll. Chlorophyll helps reduce body odor in several ways:

  • Neutralizes odor-causing compounds
  • Cleanses the liver of toxins allowing it to function more efficiently
  • Lightens the burden of the colon and digestive tract by supporting the liver allowing elimination to take place through the normal route instead of through the skin
Chlorophyll may also reduce harmful cholesterol levels, increase energy, promote hormone balance, provide arthritis & fibromyalgia relief and even help with weight loss.

There are many chlorophyll-rich “green” foods such as spinach, watercress, kale, chard, spirulina, alfalfa, chlorella. Try adding some of these to your next smoothie or sandwich. You can even add them to your soups and stove-top dishes. 

If adding greens to your food doesn't thrill you or a quick, easy, on-the-go route is preferred then try a supplement like this one. Any way you introduce them it all adds up to clean air from the inside out.

If you like these tips, check out 3 other ways to reduce toxins using my free guide.


Are you a coffee lover?

Are you a coffee lover?
If you are a coffee lover, it will probably be difficult for you to grasp what I am about to say.......... I cannot handle the smell of black coffee.... especially in a small or enclosed area. 🤢

A Little History

I grew up around coffee. I was my mother’s companion for her daily trip to the “truck stop” for her morning cup of coffee. When I was in high school, I decided to try coffee and see what all the “hoop-la” was about.

I sat down one Saturday night in the local diner and ordered a cup of black coffee. Even though my mom drank hers with sugar and cream, I added only sugar as I am not a cream lover. To say it tasted awful is a true understatement. I added more sugar …. then more. You can only imagine how that sweet concoction tasted!

That brings us back to the present and my current situation. I, unfortunately, have a husband who likes his occasional cup of black coffee.

Pumpkin Spice

I happened to notice a natural “pumpkin spice” recipe. My husband normally does not like “flavored” coffee; however, he was willing to give it a try. He added a small amount to the grounds while brewing and loved how it tasted.

There was, however, an added benefit. NO … MORE … COFFEE … SMELL!!

The Difference is in the Energy

Albert Einstein said it best … “Everything is energy”.

There is energy literally in everything... plants, radio waves, EEG, EKG, microwaves, cell phones, our bodies... all the way down to individual molecules. Frequency is the rate (measured in MHz) in which energy flows.

The frequency for a healthy human is 62 MHz to 70 MHz. This frequency, however, is in constant flux through the foods we eat and drink, our behavior, thoughts and emotions.

Coffee, for example, is considered a “low quality food” as far as frequency is concerned. The caffeine in coffee re-creates stress conditions in the body because it increases the cortisol and epinephrine levels. Stress decreases frequency.

Studies have shown that just holding a cup of coffee can drop the frequency from 66 MHz to 58 MHz in just seconds. We are more susceptible to colds at 58 MHz. Drinking a cup of coffee lowers the frequency to 52 MHz where we begin to be more susceptible to illnesses. It takes 3 days to bring the frequency back to normal.

Highest Frequency Available

What is in the “Pumpkin Spice” blend that gave me NO … MORE … COFFEE … SMELL? Essential oils... they contain the highest frequencies of any natural substances ranging from 42 MHz to 580 MHz.

It only makes sense that something of a higher frequency will “raise the bar” for something that is a lower frequency. Here is the recipe I used:

Pumpkin Spice Coffee Blend
9 💧 Cinnamon Bark Vitality
9 💧 Ginger Vitality
6 💧 Nutmeg Vitality
6 💧 Clove Vitality
4 💧 Orange Vitality
Combine in a 5ml bottle. Add 1-2 drops to coffee grounds or directly to your coffee.
(NOTE: I can only confirm these results using Young Living essential oils)

BONUS: My husband is NOT a lover of flavored coffee. But he said “It takes away all the negative of coffee.... just makes it better”.

Did you enjoy this tip? Learn what else affects our personal frequency here.

Join my online community HERE and learn more about how to enjoy life despite stressors.

Do You Suffer From Frequent Bloating, Gas or Stomach Cramping?

Do You Suffer From Frequent Bloating, Gas or Stomach Cramping?
If you suffer from bloating, gas or stomach cramping, you may have an inflammatory-type bowel condition such as:

  • Chrohn’s
  • Celiac
  • IBS
These conditions can affect any part of the digestive system...from the stomach where food is broken down .... all the way to the small intestine where absorption of nutrients takes place. 

When inflammation is present then the possibility of malabsorption increases.  Malabsorption means nutritional deficiencies.  What are some of these and what contributes to the malabsorption?

Malabsorption = Nutritional Deficiencies
Prednisone is a corticosteroid commonly used to reduce or manage inflammatory responses.  Prednisone can cause a deficiency of zinc and potassium.
  • Zinc
    • Loss of appetite
    • Hair loss
    • Diarrhea
  • Potassium
    • Muscles feel weak, twitch, cramp
    • Body feels heavy or weighted down
    • Abnormal heart rhythms
Calories are lost due to the malabsorption.  For someone who is trying to lost weight you might think this is not a bad thing. However, there is more to "lost" calories:
  • Carbohydrates
  • Protein
  • Fats
    • Vitamins A, D, E, K: these fat-soluble vitamins have no "fat" to dissolve in then the body is unable to absorb them
Some medications that are commonly prescribed for inflammatory bowel conditions may sometimes prevent the absorption of Vitamin D and Folate:
  • Cholastyramine
    • Vitamin D
  • Sulfasalazine
    • Folate (inability to be metabolized)
      • Important for helping tissues grow and cells function.
      • Works with Vitamin B12 and Vitamin C to help the body break down, use, and create new proteins.  
        • NOTE: "proteins"  are lost through calories not being absorbed AND through the use of this medication
      • Helps form red blood cells which helps prevent anemia
  • Calcium
Chronic Diarrhea
  • Magnesium
    • Key mineral for bone growth & other body processes
Some symptoms of Malabsorption may include bloating, gas, stomach cramping, bulky or fatty stools and chronic diarrhea.
In severe cases fatigue or sudden weight loss may be noticed.

Be sure to check with your doctor if you have been experiencing any of these symptoms.

Did you enjoy this tip? If so, see what else may contribute to inflammation! Check it out here. 

Join my online community HERE and learn more about how to enjoy life despite stressors.

Why You May Need More of This B Vitamin!

Why You May Need More of This B Vitamin!

Vitamin B9 [Folate (natural)/Folic Acid (synthetic)] is necessary for the process of methylation which ensures the assimilation/absorption of nutrients and that our body systems function at top level. It is also known in its natural form as "Folate" and, in its synthetic form, "Folic Acid".

Folate-Involved Functions
â–ªDNA repair/production
â–ªCell detoxification
â–ªNeurotransmitter production
â–ªGlutathione production
â–ªEye health
â–ªLiver health
â–ªEnergy production
â–ªFat metabolism
â–ªHealthy endocrine function
â–ªRegulate body inflammation and immune response
â–ªStress regulation
â–ªMood stabilizer

In order for methylation to occur Vitamin B9 is needed to turn on the switch to trigger the chemical SAMe.
(SAMe supplementation has been used for depression and SAD (seasonal affective disorder).

Increased Risk of Diseases
Another key function of Vit B9 is breaking down the amino acid, homocysteine. Increased homocysteine increases inflammation and, along with that, an increased risk of diseases such as:
â–ªHeart Disease

How Stress is Involved
Stress is also a factor to consider. When stress is increased then SAMe production is decreased which means more B vitamins are needed to increase the production of SAMe. Stress is more than emotional. Here are some other types of stress:
â–ªLeaky Gut
â–ªHeavy Metals/Other Toxins

Folic Acid, or synthetic B9, is the industries standard in most supplements. It must undergo a process to be converted into a form that is easily assimilated. This requires the enzyme MTHFR. Unfortunately, 30-60% of people have a defective or mutated form of this enzyme so they cannot create enough of it.

On the other hand, folate is already in its easily assimilated natural state which completely bypasses the need for the MTHFR enzyme. It also has fewer interactions with medications. I love my Super B supplement for that reason.
Any one with celiac, irritable bowel disease, or alcoholism will have reduced amounts of Vitamin B9.
Did you notice the other gut-related issues that require more B9 due to the stress they cause.....autoimmune, candida, leaky gut.......everything starts .... and is healed .... In the "gut".

Did you enjoy this tip? If so, you will love some of my other tips! Check it out here. 

Join my online community HERE and learn more about how to enjoy life despite stressors.

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