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.


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
▪DNA repair/production
▪Cell detoxification
▪Neurotransmitter production
▪Glutathione production
▪Eye health
▪Liver health
▪Energy production
▪Fat metabolism
▪Healthy endocrine function
▪Regulate body inflammation and immune response
▪Stress regulation
▪Mood 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:
▪Heart 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:
▪Leaky Gut
▪Heavy 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.

Are Chemicals Making Me Hungry?

Are Chemicals Making Me Hungry?
One morning my husband and I were on our way to our place of worship. We had eaten a nice breakfast. We picked up a young friend to ride with us. When we arrived about 15 minutes later we dropped off our friend and then had to leave. We were having such a hard time focusing and forming our thoughts. And, even though we had eaten breakfast, we were absolutely feeling this deep, hollow pit in our stomachs!! How could we possibly be hungry?

And then, it dawned on me. We were feeling the effects of our young passenger’s perfume!

I know what you must be thinking .... “how can smelling something affect our gut?”

Consider what happens when you smell bread or an apple pie baking? Does your mouth start watering? Do you feel yourself getting hungry and wanting to eat?

The part of our brain called the hypothalamus helps control our hunger. When the hypothalamus is stimulated it signals the pancreas to release hormones to adjust the blood sugar as needed. For example, when carbohydrates are eaten the hypothalamus signals the pancreas to produce insulin to help lower the blood sugar. If blood sugar needs to be raised, glucagon is released. In turn the liver is prompted to release stored glucose.

This efficient control of blood sugar gets disrupted when someone has environmental illnesses such as MCS or Multiple Chemical Sensitivities. Due to damage from toxins such as heavy metals and free radicals those of us with these conditions may feel exaggerated brain related symptoms from high blood sugar.....a so-called “heightened” sugar sensitivity.

What comes next is the well-known “sugar crash” followed by hunger. This is exactly what we experienced and I still experience.

So, can environmental fragrances affect our gut? Absolutely!!! They are “external” stimulants just like food smells are. These can include:

  • Carpet chemicals
  • Paint
  • Mold
  • Detergents/Dryer Sheets/Cleaning Products
  • Hair/Personal Care Products
  • Perfumes/Colognes
  • New Cars/Furniture/Clothes
  • Air Fresheners
  • Herbicides/Pesticides
Everyone and their neighbor typically use lawn chemicals whether for weed or mosquito control. One summer was so bad that even though my husband ate like a horse … he still “lost” weight and he didn’t have any extra to lose.

So, can what we breathe affect our gut health? Absolutely!!

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.

Noodling Around

Noodling Around
The other day, when I was shopping for some food items on the internet, I couldn’t help but realized how things have changed.

Let’s face shopping isn’t what it used to be. Take macaroni for example. There may have been a few different brands but they were all basically made with the same ingredients....fortified semolina or durum wheat. They could be found in any store....displayed proudly on the shelves where a box could easily be grabbed and tossed into the shopping cart.

My preferred brand of choice? Creamette, of course. It is what my mom used.

Then came the era of allergies, food sensitivities, diet changes and food limitations. Creamettes were to be no more. Now, the search was on for "gluten-free". No longer was it a quick trip to Copps or Piggly-Wiggly.

A quick in and out was now a thing of the past. Every trip now required a thorough search of ingredients of every “gluten-free” box of noodles....only to find out it had not been manufactured in a “dedicated gluten-free" facility. And, so, the search continued.

Most products used white rice or corn as a substitute for the glutinous ingredients of wheat, barley, rye and oats. However, rice and corn only added empty calories and carbs. We all know what that adds up to!

In no time necessity required gluten-free to be replaced with “grain-free". However, time also brought a revolution to how foods were being made. Now, foods with new and different flours were being introduced....chickpea, black bean, lentils. And, let’s not forget the nuts and seeds....almond, cashew, pecans, quinoa, millet, buckwheat, sunflower. The list could go on and on. It would seem a whole new world of banquet eating had just opened up!

Enter AIP (Auto-Immune Paleo)
Not familiar with an AIP diet? I am so happy for you because, hopefully, you do not need it!! 😂😂

Seriously, though, it is a way of eating that focuses on reducing the inflammation that people with auto-immune disorders tend to have by removing “inflammatory” foods from the diet. These foods include nuts, seeds, grains, dairy, and nightshades. For me eggs are also excluded. No more banquet of new foods for me!

The Internet
Many people find the internet to be a quick and convenient way of shopping.

What if someone wants macaroni and cheese and can’t wait for it to be shipped? No worries. Creamettes can still easily be found on your local grocery store shelves. And, don’t forget the ketchup for the mac ‘n’ cheese. (You know who you are.)

Internet is Quick?....Let me tell you....I entered a search for “grain-free” noodles....30 mins later I found an acceptable macaroni that had only 2 ingredients.

Frustration and Anxiety
Emotions play such a huge part in our health. Imagine how frustrating it is using all that time just for one item.…and, still may not find what you are looking for.

Perhaps, you are wanting to travel. Do you know what it is like to look at a restaurant menu and not be able to find something to order? Or, maybe it is gluten-free but not grain-free....or, grain-free but not dairy-free. “yes”, they say...we have grain-free buns and noodles”. Your excitement starts to build only to wane because they are made with almond flour or lentils or eggs.

Sadly, grocery shopping and meal preparation is no longer quick or easy. But this does not mean we are left to wallow in our sorrow. Sometimes, it just requires a fresh, new approach and perspective to gain back that freedom to enjoy life again.

So, the next time you see me on my phone for hours....I’m probably doing my grocery shopping. And, by the way, I was quite thrilled with my newly discovered, 2-ingredient, grain-free macaroni noodles. 👍

So, if you love this info and are in the market for trying something new, you will love my guide to removing triggers!

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