Category Archives: Nutrition

FLA Juice and Bowl

Gluten Free Jacksonville Florida Juice and Bowl
Ever since Florida Juice and Bowl opened up over a year ago I have been wanting to try it. Not only is it super close to where I live it just puts off this really cool beachy and healthy vibe that I wanted to be a part of. Florida Juice and bowl is located in Jacksonville Beach and was recently voted best Acai bowl in the 904. In addition to acai bowls they have fresh juices, coffee (including nitro brew), kambucha on tap, smoothies, pitaya bowls and poke bowls.

My husband and I stopped by to get kambucha, cold pressed coffee with macadamia milk, tuna poke and a salmon poke. I loved all of the add ons for the poke and they let you choose all lettuce, rice or a mixture of lettuce and rice. Add ons include things like macadamia nuts, avocado, seaweed salad, cucumber, ginger, wasabi, spinach, avocado, etc. I opted for the spicy aioli on the side and my husband opted for the Shoyu Wasabi sauce which he said was much spicier than mine.

It was delicious and I felt really safe because I didn’t see gluten anywhere except in the sauces that contained soy sauce and those are optional. It is a little pricer than most lunch spots but you definitely get what you pay for. Everything we had tasted so fresh. In talking with one of the staff they pretty much make everything in house and try to avoid refined sugars or sugar at all. The constant sound of delicious fresh smoothies being made filled the air during lunch. I also liked that almost all of the disposable items were biodegradable.

This is definitely the kind of place I will crave and I will be back!
Gluten Free Jacksonville Florida Juice and Bowl

Gluten Free Jacksonville Florida Juice and BowlGluten Free Jacksonville Florida Juice and BowlGluten Free Jacksonville Florida Juice and BowlGluten Free Jacksonville Florida Juice and BowlGluten Free Jacksonville Florida Juice and Bowl salmon poke bowlGluten Free Jacksonville Florida Juice and Bowl tuna poke bowlGluten Free Jacksonville Florida Juice and Bowl

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Filed under Dining, Nutrition

Top Ten Things I Learned From the Ketogenic Diet

gluten free jacksonville keto dietIn February 2018 I made the decision to try out the Ketogenic Diet based on a doctor’s recommendation. Did I need to lose weight: yes, did I have other health issues that needed to be corrected: yes. I had never even heard of this diet and honestly was quite nervous. At the time I was living a gluten-free, dairy-free and grain-free life (no corn, quinoa, etc). However I was a sugar addict! So after doing some research I thought I would give it a try knowing it would be a challenge.

What is the Ketogenic diet? In my own shortened, non-medical terms it is a diet that forces your body to burn fat instead of carbohydrates. It is high fat, no sugar, very low carb, no fruit (except  berries), protein and certain veggies diet. Your daily intake should consist of 70% fat, 25% protein and 5% carbs. Sounds simple. It is not. Here is what I learned on my six month trial:

  1. 70% of your diet needs to be fat; this is VERY hard. Most people start off thinking they can get their fat from protein. This will cause you to go over your 25% a day. You will need to add some sort of fat such as olive oil- think sauteed spinach or salad dressings; unsweetened full fat coconut milk- think coffee creamer, keto ice cream, curry dishes with cauliflower rice.
  2. Carb Manager App is a life saver. I used this for the first month to help me realize how much fat/protein/carbs are in the foods I was eating. This App is a must!
  3. Did you know vegetables have carbs?  Onions have carbs, even broccoli has carbs.  Crazy.  However, there are low amounts so it is ok to have them in moderation.
  4. I love pickle juice and avocados.  I have these items daily they help to replenish electrolytes and magnesium that you are missing during this diet.
  5. My brain is amazing!  I stopped having the foggy gluten-head in the afternoons and I noticed that I was becoming more alert and engaging in meetings.
  6. All of my inflammation went away. I had started noticing that I felt puffy and swollen before going on this diet.  The first week on Keto all of my inflammation went away.
  7. I am a lot less hungry.  I used to need an afternoon snack every day.  Now sometimes I can go without eating lunch.
  8. Ground grass fed beef is way better than ground turkey breast.  OMG food tastes so much better!  My diet, while always mostly protein and veggies has always been low fat high carb.   High fat and low carb tastes so much better to me!
  9. I can still have wine!  I am still able to drink wine- wine is very low in carbs.
  10. I have lost 24 pounds! Clothes I was unable to wear suddenly fit again!

So what do I eat you ask?  Here is what a normal day looks like:

  • Breakfast:

    • During the week: two hard boiled eggs, black coffee, sometimes an avocado
    • On the weekend: eggs cooked in coconut oil with bacon or sausage and sauteed spinach or avocado toast on keto bread
  • Lunch:
    • Salad with sliced turkey meat, spinach, kale coleslaw, onions, peppers, tomatoes with a keto salad dressing
    • Sliced cucumbers topped with mayo and pepperoni
    • Lettuce wrap hamburger with coleslaw
    • Cucumber wrapped sushi with a side of wasabi mayo and seaweed salad
  • Snacks:

    • Celery and low carb peanut butter
    • olives
    • pickles
    • Salami slices
    • Pork rinds and guacamole and salsa
    • avocado
    • almonds
  • Dinner

    • Grass fed beef stuffed peppers with cauliflower rice
    • Steak with mashed cauliflower and sauteed spinach and mushrooms
    • Salmon with asparagus (picture above)
    • Chicken wings (picture above)
    • Grass fed beef with low carb spaghetti sauce over shiritaki noodles and Mikey’s english muffin garlic bread (pic above)
    • Taco salad
  • Dessert
    gluten free jacksonville smart cakes

    • Peanut butter and chocolate bars
    • Ice cream
    • Coconut shavings with a spoonful of coconut milk
    • Smart Cakes (see photo above they are so good)

My overall consensus: I feel great and I am going to continue.  I plan to continue this as my lifestyle because it is easy, I am eating whole foods, it tastes so good and I am not always so worried about my next snack.  I also think it is helping my gluten-free lifestyle and my overall health.  Have you tried it?  What do you think?

 

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Filed under Indulging, lists, Nutrition, Recipes

Native Sun Jacksonville

gluten free jacksonville native sunThis past month, I had the opportunity to meet with Native Sun Natural Foods Market to discuss their celiac safe bakery, gluten-free product vetting, and more. As background, Native Sun opened its first grocery store in Jacksonville over twenty years ago. Since then, it has grown to three neighborhood stores and is known around town for its all organic produce selection, health minded and organic deli, delicious juice and smoothie bar, and the best celiac friendly bakery in town. They are truly Jacksonville’s neighborhood grocer!

Gluten Free Jacksonville Native Sun

Whether you were recently diagnosed with Celiac Disease or are trying to prepare a gluten free meal for a friend or family member, I highly recommend making a trip to Native Sun. After meeting with their team, I really believe that they are the number one resource in the JAX community for products and tips on how to live a gluten-free lifestyle. Ginny Nehring, who is Native Sun’s Manager of Research and Education, is just one of the many resources available to you when shopping at Native Sun. Ever since her middle son was diagnosed with Celiac Disease twenty years ago, Ginny has been researching gluten-free products and spearheading Celiac Disease community education around Jacksonville. I admire Ginny for her dedication to our community and the 1:1 time she spends with newly diagnosed gluten-free families. One of the services she offers at Native Sun is hosting tours to those newly diagnosed with Celiac Disease. Tours can include education on Native Sun’s color coded in-store labeling, recommending some of her favorite products, and can provide much needed comfort to those who are trying to navigate a new lifestyle and diet. Ginny shared with me that people often hear, “Celiac Disease” and fear that they can never eat their favorite foods again like pizza, pasta, or cake. When she walks them through the aisles and shows them donuts, fritters, muffins, pizza crust, pasta and breads that are celiac safe, it can open a whole new world of enjoyable options!

Native Sun’s new product vetting process is also impressive. As the Manager of Research and Education, Ginny contacts every single gluten-free product manufacturer and researches their cross-contamination practices. As a result, Native Sun will not label a product gluten-free unless it has passed a rigorous process that ensures it is Celiac safe. Ginny shared that some products will be labeled by the manufacturer as “gluten-free” but after researching cross contamination practices, Native Sun will discover that they do not meet their gluten-free labeling standards.

It was Ginny’s idea to create the dedicated gluten-free bakery at Native Sun. She had perfected many of the recipes in her home for her son and wanted to share them with the community. It’s important to mention that when I say, “gluten-free bakery,” I mean 100% gluten free Celiac safe bakery—it’s dedicated gluten-free. Their bakery items include my favorite oatmeal cream pie made with purity protocol oatmeal, carrot cake, banana bread, and even a pecan pie.

In addition to what we put in our body, I had the opportunity to talk to Ginny about the cosmetics and skincare products that we often use. Ginny shared with me that we need to be concerned about the cosmetics we put on our skin and in our hair. One of her favorite products is a skincare line called Derma E—all items are gluten free. After our meeting, I tried one of the Derma-E face serums and absolutely loved it! I had to get used to the sunscreen type consistency, but it has done wonders for smoothing out my skin! Ginny assured me that not all their products share that consistency!

Gluten Free Jacksonville Native SunSome of the items Ginny shared with me that I really want to highlight are these new Udi’s bread you do not need to toast! This is a game changer!

Lastly, I compiled some of my favorite gluten-free items that are available at Native Sun! If you are looking to set up a meeting with Ginny you can contact the store by phone and request a store tour or stop by and complete a Product Knowledge Enhancement Tour form and she will contact you, usually within 24 hours to set up a time to meet with you at your convenience.

Italian night! This gluten-free pasta tastes just like the real thing and the recipe for Manicotti is already on the box! The pasta is made in Italy. I also suggest pairing the cheesy bites. You might even trick your gluten eating friends.

Gluten Free Jacksonville Native SunMexican is the easiest to eat gluten-free and you can feel safe doing it at Native Sun even this margarita mix is safe!

Have you been to Native Sun? Have you ever taken one of Ginny’s tours?

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7 Things I Have Learned Since My Celiac Diagnosis

gluten free jacksonville celiac disease I was diagnosed with Celiac Disease in November 2017. Since then the gluten-free world has changed and so have I.  I feel a little more confident about how to eat, I am comfortable talking with restaurant staff in front of friends and I have learned not to hold up the entire tables order when giving my specific instructions. But there are some other big things I have learned. Let me share them with you!

1. Gluten-free does not always mean healthy. It is so easy to get caught up in the gluten-free breads, desserts, pastas and other processed foods. Many times those foods are high in sugar, fillers, fat, etc. that are not always good for you. While I am not perfect and I enjoy breads, cupcakes (icing is my weakness) I am trying really hard to stick to whole foods and have even tried to eliminate sugar and carbs completely. It is really important to read labels.

2. Gluten-free does not always mean celiac safe. In my early days, I thought if it was on a gluten-free menu it was safe. Many times restaurants will label fries and wings as gluten-free. Many times those items are fried in the same oil as chicken fingers or other breaded items. I try to always question items that I know will be fried or I avoid them all together and stick with salad and grilled items. Even a few tortilla strips on top of a salad can be agony for someone living with celiac disease.

3. I have gotten a little bit boring with my food. I eat at a lot of the same places because I feel safe. I feel like when someone asks me where I want to go it is one of these restaurants: Tacolu, Bonefish, PF Changs, Kamiya 86, Moxie, Epik Burger or Sake House. All places #1 are close to my house and #2 are places that make me feel safe. However, I am always up for trying something new even if it means I may have to spend extra time talking with my server before I order. More and more restaurants are educating their staff on the needs of gluten-free patrons.

4. I always have snacks on me. There is nothing worse than going to a work meeting and seeing that everyone is given a sandwich or wrap and I am stuck there for 3 hours or being on a plane where the only snack options are pretzels or cookies. I always keep some sort of nuts in my work bag and when I travel I like to bring peanut butter, gluten-free crackers, gluten-free pretzels and apples or grapes because no one wants to sit next to someone who is hangry.

5. I have a huge fear of being stranded without anything to eat. This is similar to #4; when you live with celiac disease the convenience factor is taken away. Fast Food restaurants are not always available and able to accommodate, gas stations have limited availability and coffee shops and other quick stop places don’t always have gluten-free items available. This has caused me to perhaps overeat at times and has got me into trouble with my weight. It is hard to find that balance between eating before you go somewhere and not having any options when you get to the event. This happens mostly when I go to weddings, dinner parties, on trips, and going to a friend’s house that doesn’t know I have celiac disease.

6. I make mistakes. I sometimes get lazy and it has come back to bite me in the you know what. Sometimes at certain restaurants that I trust I forget to tell the server that I am gluten-free and dairy-free . While most of the time I am fine, there have been times when other ingredients that are not gluten-free end up on my dish. This is not only annoying for me it is annoying for the server and those dining with me because they have to re-make my food
gluten free jacksonville celiac disease gluten free jacksonville celiac disease
7. I need support. It is easy to feel like the odd man out when you are gluten-free and dairy-free. I occasionally get comments like “oh my gosh what do you eat” or “don’t you just want to cheat.” But overall my friends and family know that I am gluten-free and they are very supportive. My husband is extremely supportive we don’t have any gluten in our house. On Monday nights we rotate houses for dinner with some of our friends and it is amazing to see how friends say “gluten-free really isn’t that bad.” When I was diagnosed I felt like such a weirdo but now my friends will call and say “I am making dinner and here is the menu what can’t you have” or “what do I need to avoid for this recipe.”  People don’t realize just how happy this makes me.

What have you learned on your gluten-free journey? What advice would you give to someone newly diagnosed?

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Schar Gluten-Free Artisan 10 Grains and Seeds Bread

Whenever people ask me “how does gluten-free bread taste?” my usual response is “it’s ok, it doesn’t have a long shelf life, it needs to be refrigerated, it needs to be toasted and it is usually very small with large holes in the middle and tastes somewhat dry and it crumbles as I eat it.” Well no more!  Schar’s Gluten Free Artisan 10 Grains and Seeds Bread has changed the game completely.  gluten free jacksonville schar gluten free bread

For decades Schar has been dedicated to the celiac and gluten sensitive communities providing a safe and flavorful line of gluten free products including: bread, cookies, crackers, pizza, pasta and frozen meals.

Schar’s Gluten Free Artisan 10 Grains and Seeds unique sourdough recipe is made with ancient and whole grains including : rice flour, quinoa seeds, pumpkin seeds, flax seeds, sunflower seeds, millet flour, buckwheat flour, quinoa flour, amaranth flour and chia seeds and comes packaged at room temperature; there is no need for refrigeration, freezing or toasting.  Schar’s Gluten Free Artisan 10 Grains and Seeds Bread is also high in fiber.

gluten free jacksonville schar gluten free breadThe package can easily get you through the week with 2 people having sandwiches or breakfast toast.  The bread is chewy and delicious with a hint of sweetness.

gluten free jacksonville schar gluten free breadWe enjoyed ours with a turkey sandwich and with my husbands famous toast, guacamole egg breakfast (paired with sauteed spinach and Canadian Bacon).

gluten free jacksonville schar gluten free breadgluten free jacksonville schar gluten free breadI love this bread so much it is definitely a bread game changer.  Where can you get it you ask:  as of the posting of this blog they are available at Native Sun Natural Foods Market, Winn Dixie, Walmart, The Commissary and The Fresh Market. Click here for a full list of locations as they get updated. 

Also click here to visit their website for a coupon to give their Gluten Free 10 Grains and Seeds Loaf- the newest member of the Artisan Baker family.

Follow them on Facebook and instagram @ScharGlutenFree.

Have you tried them yet?  What are your thoughts?

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Front Porch Pickings – Veggie Delivery Service

About 3 years ago I subscribed to a veggie home delivery program called Front Porch Pickings.  Every two weeks a box of vegetables grown within Florida is delivered directly to my doorstep for only $26 a delivery.  I love vegetables and am not picky at all.  Even my husband enjoys the veggie creations I come up with.  My goal every two weeks is to use everything in the box even if I have no idea what it is.  I have grown to love turnips and kohlrabi, vegetables I never would have purchased on my own at the supermarket.  I even became hooked on my eggplant parmesan recipe because I had no idea what to do with the gorgeous eggplants I got in my delivery box.

What I really love is they send you what you will be receiving the Sunday before they deliver so you can make changes and take out items you don’t like.  For instance sometimes there an abundance of salad bunches in the box and my husband usually purchases tons of spinach for our salads so I may substitute for more of one thing or add on something different that may be available.  In addition to vegetables you can add in local coffee, bread, soaps, and more.

Because everything is from Florida the vegetables usually arrive ripe and full of nutrients.  Another nice thing is if I run out of something that is especially delicious I know it is going to be available at the local farmers market or grocery store so I can go and get more.  I feel like I am on top of whatever is in season based on what is in my box.  Here are a few of my finds from my local deliveries:

Oyster Mushrooms, sweet potatoes, green beans, eggplant, peaches, tomatoes, muscadine grapes and sweet potato greens.

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Here are a few of the meals and sides I have made with items from my Front Porch Picking bin:

gluten free jacksonville front porch pickings

Locally grown black eyed peas with fresh sauted green peppers

gluten free jacksonville front porch pickings

Locally grown green peppers and mushrooms in a chicken stir fry

gluten free jacksonville front porch pickings

Locally grown arugula, peppers and cucumbers in a yummy salad

gluten free jacksonville front porch pickings

Locally grown roasted zucchini

Do you subscribe to a local veggie delivery service ? What is your favorite vegetable?

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Fresh Jax: Gluten Free Goodness

gluten free jacksonville fresh jaxI was recently contacted by Jason at FreshJax to stop by and see their almost one year old store. I have known about FreshJax for a few years now through their strong presence at the Riverside Arts Market and just hadn’t had the time to make it to their store. Prior to opening their store they invited me to a wonderful gluten-free dairy free meal that was delicious.  Fresh Jax is the brain child of one of the sweetest couples you will meet, Jason and Hilary.

As I walked in I was kindly greeted by one of 2 staff working at the counter. I asked for Jason and was asked if I would like a tour while I waited.

gluten free jacksonville fresh jax

gluten free jacksonville fresh jax

gluten free jacksonville fresh jaxAs I approached the cafe counter I could quickly see chili, broccoli soup, donuts, kale wraps, yoga bars, a TON of amazing spices and a nice menu of fresh to order food options. The thing that is so hard to believe is that their entire menu is clean and the ENTIRE STORE IS GMO-FREE, GLUTEN-FREE AND DAIRY-FREE. No joke! Staff are not even allowed to come in with gluten-containing foods.gluten free jacksonville fresh jax

gluten free jacksonville fresh jax

gluten free jacksonville fresh jax

How do they do it?? They use a ton of locally sources fruits and vegetables and use a variety of replacement options such as organic coconut milk and organic maple syrup.  They also have a vast array of spices that they create in house.  A sample of their amazing spices include:

  • Bold Bayou perfect for pasta, potatoes, corn on the cob or as a marinade. It is made from Ancho Peppers so it is not too spicy but has a nice flavor.gluten free jacksonville fresh jax
  • Grill Master: one of their most popular seasonings this time of year as people start firing up their grills. Great on burgers!gluten free jacksonville fresh jax
  • Their signature coconut bacon that tastes just like bacon.  Great to add to on saladsgluten free jacksonville fresh jax
  • Thai Coconut Curry includes real coconut and thai spices
  • Himalayan Sea Saltgluten free jacksonville fresh jax
  • Italian Herb Blendgluten free jacksonville fresh jax
  • A tofu scramble spice that makes tofu taste just like scrambled eggsgluten free jacksonville fresh jax

They also have an entire case full of Kambucha and turmeric drinks. Turmeric is all the rage right now for its ability to decrease inflammation in the body which is very helpful for those of us living with Celiac Disease and other gluten-related illnesses.

They support a ton of local products such as 5 Points Candle Co. – they are organic soybean food grade essential oil with wood wick and a 60 hour burn. They are colorless so you are not breathing artificial coloring as they burn.

I tried their sushi bowl which is made of home made pickled veggies, carrots, ginger, seasoned rice with wasabi and cashew cream, black sesame seeds and guacamole. The flavors of the pickled veggies and the cream and guacamole make you forget that there isn’t ahi tuna in it. It was delicious and so fresh!gluten free jacksonville fresh jax

In addition to the cafe, spices and local products they also have a yoga studio attached. They have thought of everything! They offer 40 classes a month and they pride themselves on providing restorative yoga for every body! It is a beautiful space and you can purchase a class pass or a regular membership. They also host cooking classes and movie nights.gluten free jacksonville fresh jaxgluten free jacksonville fresh jax

They recently started catering office lunches to provide a healthy option during work meetings.  They are now offering boxed lunches for $15 per person that includes a kale wrap, yoga bar, cashew cheese and healthy chips, clean pickle and a pass for a free yoga class!  Here is an example of the yoga wrap they use for their wraps.

gluten free jacksonville fresh jax

I love this place! Not only is it a really nice environment, it is nice to support a business that is owned by passionate people who love what they do and believe and live out the mission of their organization. As I left I tried the chocolate donut with blueberry jelly.

gluten free jacksonville fresh jaxOMG! I was just thinking about how much I miss Dunkin Donuts chocolate donuts and this hit the spot and tasted just like it and yes it is organic, gluten-free and dairy free (I seriously asked 3 or 4 times because I couldn’t believe it).gluten free jacksonville fresh jax

If you are in the area- they are near 2-95 and Gate Parkway- I suggest you stop by.  Not only is it delicious but you are supporting this great couple who are truly following their dream.  gluten free jacksonville fresh jax

Update: As of June 30th Fresh Jax has announced that they will be closing their store. However, you can still find all of their delicious spices and food at the Riverside Arts Market each Saturday.

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