“Where do I start?” has been answered!

Well, it’s taken me 12 months, but it’s finally done!

3 Steps to Gluten-Free Living is now available on Amazon.com

  Fullscreen capture 932015 111515 AM-001 Fullscreen capture 932015 111515 AM

And just in time!  I just read that “roughly 1 in every 133 Americans has celiac disease, but 95% remain undiagnosed.  This means that almost 3 million Americans have celiac disease and only about 150,000 know they have it.”  THAT IS INCREDIBLE!  This one statistic is why I am passionate about people going gluten-free the right way.  More and more people are being tested for celiac and many more are being diagnosed with little or no direction from their medical providers.  To no fault of their own, doctors don’t receive much nutrition training, so patients are forced to turn to the internet and figure out how to navigate the gluten-free world on their own which takes lots of time, energy and money.

My own husband was diagnosed with celiac in May and was told (by phone) to change his diet with no recommendation on how to do it.

This book is perfect for anyone newly diagnosed by a doctor with celiac or gluten-intolerance because it takes you step-by-step through the journey.  The first step is learning to eliminate gluten 100% from your pantry and why that is so important.  Each page is a different subject and provides just enough information to give the reader a jumping off point for that subject.

The second step is transitioning your heart and home to a new way of eating. Losing the foods you love is extremely hard, but having a positive attitude and being prepared when eating out takes the stress out of eating and makes new foods more enjoyable.  I provide thought provoking exercises to get the readers to recognize new and exciting foods to love.

Finally, knowing what foods to substitute back into your pantry to make life easier saves time and money.  I stress that being gluten-free is NOT a diet, it’s medically necessary.  If you do it the wrong way you will gain weight, but by eating organic, fresh and local ingredients you’ll always have safe foods to eat that are good (and healing) for you.

I’m looking forward to getting this information into the hands of people who need it now, so please forward my post to anyone you know that is new to the gluten-free community and tell them they are not alone on their gluten-free journey!

Thanks for all your support!

Print

Advertisements

3 Steps is almost done!

Very excited to show you all the new cover for my book!  3 Steps is almost ready, just waiting for the editor to do their voodoo so we can get it on Amazon.  Stay tuned…

Presentation1

3 Steps to Gluten-Free Living

BIG things are happening here at Gluten-Free Bebe!  I’ve been slow posting on my blog because I’ve been busy writing my book.

Last November I began writing a step-by-step guide on how to go gluten-free after a student in one of my classes asked “Where do I begin” at the end of our 2 hour class.  I realized what had been easy for me, since I was living it day by day, was completely overwhelming for people new to the gluten-free world.  I decided to breakdown my 2 hour class into 3 easy to follow steps and create a workbook that people can carry with them through their daily routines.  Each page is a step towards being gluten-free and allows the reader to keep notes about what works or doesn’t work in their daily lives.  It’s the perfect book for anyone starting out in the gluten-free world.  There is just enough information to get you on your way without overwhelming the reader with too many details.

The book starts by explaining what to eliminate from your diet, how to read labels and where to find support.  Then it shows how to transition your heart and home to new ways of eating and concludes with products to substitute back into your diet to stay gluten-free and feel better quickly.  There are lists of products to buy, where to buy them, how to eat out, how to be prepared, how to prevent cross-contamination and much more!

The book is called, 3 Steps to Gluten-Free Living and will be available in July through Amazon.  Thank you for being patient and for supporting me on this blog.  I’m passionate about making gluten-free eating simple and easy to follow.  No cheating necessary! Please pop over to Facebook and “like” Gluten-Free Bebe for daily updates and  more information on gluten-free living.

“So where do I start?”

That was the question that was asked at the end of my Gluten-Free tips and tricks class this past week.  It was a two-hour course that went over three main points, what to eliminate, how to transition to a gluten-free lifestyle and what gluten-free products to substitute into your pantry.  It was a lot of information in a very small period of time.  Especially for someone who has been medically forced to go gluten-free.  My initial response recommended that she go “full tilt” and replace everything in her pantry with gluten-free products.  This response was made before she had time to digest all the information she just received during my class about product names and where to buy them.

I had completely forgotten how overwhelming it was 4 1/2 years ago when I went gluten-free.  I left the class and had an immediate flashback of me standing in my food pantry searching for something familiar to eat.  Nibbling on dry rice cakes, horking down potato chips and being starved when I left the house unprepared for the gluten-full world outside my house.  I forgot how long it took me to get gluten out of my diet because I didn’t know what I could eat, or what I wanted to eat.  Being unprepared led me to let my guard down and open myself up to ingesting gluten and feeling miserable.

Now that I’ve had time to look back and see the world through my students eyes, I’m better prepared to answer that question “Where do I start?”.

Here is a plan on what to do….

1.  Write down 3 items you like to eat for each meal of the day (Breakfast, lunch & dinner)..

2.  Look at each item on your meal plan/recipe and decide what items contain gluten or might contain gluten.

Example:  For lunch, check to see if your lunch meat and chicken salad are g.f.photo 2 (2)

3.  Create a grocery list to include gluten-free items that you need to complete those menu items.  This will help to prevent buying products that you might not need in the future.  Gluten-free pre-packaged foods are very expensive, so try to only purchase what you need.  This is a good time to try to use as many “clean” ingredients that you might already have in your home.  Instead of purchasing a marinade for your steak, make your own using balsamic vinegar, garlic and rosemary(see recipe below).  It’s a good idea to have ingredients on hand to make 4 or 5 quick recipes that you know your family will enjoy.

Remember to make eno ugh of each item to cook once, but eat twice.  Dinner tonight can easily be lunch tomorrow.  Don’t forget to have 3-4 quick and healthy “Go-to” snacks available at all times.  Low carb power bars are great to have as well.  Some of my favorites are fresh vegetables, fresh fruit, hommus with baby carrots, celery with Laughing Cow cheese, G.F. chips and salsa,

photo 1 (2)

So, to answer my student’s question of where to begin, start by planning 3 meals and writing a good shopping list of what you need to complete only those meals.  Also, keep some snacks on hand to satiate your hunger quickly.

Remember to be prepared with healthy snacks and items to take with you when you leave your home, just in case there is no g.f. options available.

Marinated Flank Steak

1 flank steak (1.5 pounds)

1/3 cup balsamic vinegar

3 cloves garlic, minced

1 tsp. dried rosemary

1/4 tsp. salt

1/4 tsp. ground pepper

Combine all ingredients in a shallow dish or resealable bag.  Pierce meat with a fork and add meat to bag.  Refrigerate in marinade for up to 24 hours.

Gluten-Free Tips and Tricks Class

I have a secret ambition to be a teacher.  I should’ve been one, but my path took me other directions.  Now it’s my time to work toward what I love the most…educating others!

If you, or a friend, live in the Chester County, PA area, I am teaching a Gluten-Free Lifestyle course on two different dates, Wednesday, April 2 and April 9th.  It’s the perfect class for newly diagnosed as celiac, gluten-intolerant, thinking about going gluten-free or have a need to know how to help a family member or friend who is gluten-free.

For $29 you will get lots of great information and LOTS of samples and fun conversation.  Classes for Chester County Night School are easy to sign-up for. Spread the word and see you there!

 

Maisy’s Farmfest Sunday, September 22nd

Hi All!  If you’re in the Eastern, PA vicinity, please come out to Glenmoore, PA to support a wonderful local farm.  I started going to Maisy’s farm when my children were just babies.  It was a local CSA that allowed its shareholders to pick-up organic vegetables weekly.  For the first 4 years of my children’s lives, this was our school.  The farm gave me to tools to teach my children where our food came from and how important organic farming is.  I’ll never forget seeing my children’s faces when they saw how brussels sprouts grow.  To this day, they enjoy eating raw vegetables more than cooked ones, probably because they were taught at a young age (through Maisy’s), that food tastes better when you pick it fresh and enjoyed on the spot. 

Now it’s time for me to give back…

Maysie's FarmFest 2013

Tomorrow Maisy’s is sponsoring an all day Farmfest to support their farm.  There will be a dozen different local bands, local organic/non-GMO food vendors and lots of local craftspeople.  I’ll be on the Mic as the co-MC, so you’ll get to hear my lovely voice on the microphone all day talking about the importance of sustainable, organic and non-GMO farming. 

It’s going to be a BEAUTIFUL day, so please come out and support this wonderful event.  Gates open at 11:30.  Bring a chair or blanket and plan to spend the day enjoying….Great Food, Great Music and FUN activities for the children.  Hope to see you there!

Link

Chester County Night School

Do you know anyone new to gluten-free?  Are you thinking about going gluten-free (or being forced)?  I’m teaching a class in October on how to start a gluten-free lifestyle.  It will be filled with great information, recipes, tips, samples and lots of enthusiasm and encouragement!!!  If you live in the Philadelphia area, please consider signing up through Chester County Night School website.  Just click on the link above or cut and paste the following link… https://chestercountynightschool.org/CourseStatus.awp?&course=13FFH785