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Blog posts tagged with 'health'

4 Tips to Remember When Going on a Gluten Free Diet

Transitioning to a gluten-free diet, whether it be due to an intolerance or celiac disease diagnosis, is a huge life change. While many of the changes you make in this process revolve around the food you purchase and the restaurants you visit, there are also several emotional effects—and this is sometimes the hardest part.

Remind Yourself: This is Your Health

When going through a major dietary transition, you have a lot of thoughts wrestling around in your head. Will it really matter if I cheat just this one time? Did I feel that sick last time I ate gluten?

With these pesky questions circling around in your mind, it’s important to remind yourself why you made this change in your diet. The odds are that you will be continually asked by friends, family and co-workers, “What would a piece of bread really do?” Or, “Does cross-contamination really affect you that much?” Don’t let these skeptical questions affect your commitment to the diet—especially because it’s your health. No one wants to feel sick day in and day out, so ignore the haters and do you.

When I’m asked these types of questions, my response usually highlights the fact that I don’t know the extent of what would happen if I ate a crumb of gluten today, but I certainly don’t want to find out!

Prepare for Social Interactions

Social outings are often the most difficult part of going gluten free. Packing your lunch or making dinner at home is easy as pie because you’re in control. However, when it comes time to grab food with friends after work, or go on a business lunch, you must rely on someone else’s plans and suggestions.

Typically when going to an event of any kind, I mentally prepare myself to not be able to eat anything. I even pack food to eat before the event (shout-out to my favorite gluten-free bars, Larabar and KIND Snacks!). This has prevented several hangry social interactions! And when there is food you can eat at an event, it’s more of a bonus than an expectation!

If you’re planning dinner or lunch with a group of friends or coworkers, I find it best to inform them of where you can go right off the bat. Don’t wait around and hope that they choose a restaurant with a gluten-free menu. You can download the Find Me Gluten Free app for a list of places, based on geographic location, that offer gluten-free accommodations so you can give a full list of options to your friends. If you can’t agree on a place, be sure to eat ahead of time.

Focus on the Positives of the Gluten-Free Diet

One of the greatest parts about going gluten free is how it makes you grow as a person. While it may seem like the only thing you’re changing is your diet, the fact that you’re branching out, trying new foods—and maybe even learning how to cook—has a larger impact on your life than you first realize.

Before I went gluten free, I was the pickiest eater you’ll ever meet. In fact, I kind of ate like a kindergartener! Being gluten free forced me to try new foods—many of which were outside of my comfort zone. I was also forced to learn how to find new recipes and cook for myself, something that I look forward to doing today. And if you follow my blog, you’ll see that the recipes I whip up are in no way boring—like these blueberry and lemon energy bites, or quinoa pizza bites. YUM!

Being gluten free has actually brought more excitement into my life and I’m much more confident in the kitchen. Who would have thunk!

Be Thankful

Do you understand how awesome it is that a simple change in diet is able to solve your health issues? While it is something that affects our everyday lives, we are extremely lucky to be able to treat ourselves with a diet rather than medication, surgery or other measures.

Are you at the beginning of your gluten-free journey? What are the biggest roadblocks you’re experiencing? Reach out to me on social media @gfreelaura and share your story, ask questions, or just simply grow your gluten-free support network. I’m more than happy to help—or point you in the direction of a few tasty gluten-free products or recipes!

After going gluten free in 2009, Laura found that many answers related to the gluten-free diet—and the journey one takes when on it—are found in the online community. She started her blog, G-Free Laura ( in 2011, focusing on sharing gluten-free lifestyle tips, product reviews and recipes. Today, Laura focuses on sharing healthy gluten-free recipes, as well as the gluten-free journey that led her to a more balanced, whole foods diet—with the exception of her gluten-free pizza obsession! 

Lighten up with Green Cleaning

It's that time of year when the snow melts away and we wait for plants come to life again. Pastel colors are trending and Easter plans are in the works. It's a season of hope, regrowth, and well cleaning. While you may not love cleaning, this is the time of year when the stale air in your home needs a boot, and your bathrooms need sanitized more than ever. For those of you in the north, it was a dark cold and let's be honest, dreary winter. You don't have to wait for mother nature to officially give the chilly temps a boot and bring out the energizing sun. You can energize yourself and get a jump start on your spring cleaning before it officially arrives. We all know what spring cleaning is about. Out with the old, and in with the new. It's the time to release the last few bursts of germs that are still lingering from your family's never ending colds and viruses. So, while you take on this yearly tradition, let's change the way you do it. This year let's put a twist on cleaning, by going green. I like to refer to this (as do many others) as GREEN CLEANING. According to Wikipedia, GREEN CLEANING uses cleaning methods and products with environmentally friendly ingredients, and are specifically designed to preserve human health and environmental quality. Not only are we going to talk about ways to stay green when you clean (love the rhyming words), but we are also going to take a load off by getting rid of what you don't need.  

Begin by writing down everything that you hope to accomplish within your spring cleaning goals. Section off room by room on your list, and decide what needs to be done in each room. Keep it simple and remind yourself that it doesn't have to all get done in one day. Schedule dates and times with your cleaning plans and then set an end date. To keep this momentum going throughout the year, try this method on a weekly and monthly basis. Keep a daily checklist on your refrigerator and check it off as you go. You can even write these items down in your planner. The idea is to get the chaos out of your mind and onto paper, so you will visually see and better organize what needs to be done. The last part is simple ... To do it. 

Get everyone involved or even ask a friend for help. I know this is easier said than done, but it's worth a shot if you seem overwhelmed. Ask your family to participate. You could assign each kid or your spouse to a particular room. Give each person their own little checklist and then ask them to have everything on the list done by a certain date. My husband and I have resorted to this method in the past, and I have to admit it worked quite well. No one wants to be nagged, so we decided what each person is going to do. We wrote it all out on a dry erase board, and accomplished it on our own time frame. This way we have the freedom to accomplish the task our different ways. If that doesn't work, pick a day to tackle the jobs as a family. Crank up the music and shake while you dust. Feel free to offer everyone a reward or a fun treat once everything is done.

Once you have delegated who gets what room and what needs to be done, then it's time to detox your home. Again, taking one room at a time, get rid of everything you don't need or use. Extra clutter in the home leads to clutter in the mind, which leads to less productivity, and more stress. Less is more. Go through closets, cupboards, and drawers. This is a great way to take a load off and also give to those in need. Find a charity that could use clothing and household items, and donate. It's so therapeutic for the mind, body, and soul. 

We are definitely making progress, and boy does it feel good! Now that everything you don't need is out of your home, it's time to organize. Keeping things tidy is just as good for you as a bowl of leafy greens (in different ways). Can you imagine knowing where everything is? How about opening up your linen closet and feeling good about it? Get a system in place, that will suit you and your family. Consider using mason jars in your kitchen cupboards, baskets in your bathroom cupboards, and color coded bins for your holiday decorations and photos.  By doing this, you will be able to see what you have, and at the same time keep it organized. 

It's all coming together! Next, we want to incorporate the green cleaning method. By now you've heard me talk about eating foods and using products without chemicals and junk. If you are new to our site, let me do a little recap. The easiest way to explain it is to stick with the REAL thing. When it comes to your food, we say consume mostly whole foods. If you are eating something from a package, know what ingredients are used to make it. My standard rule of thumb.. If you can't understand the ingredients, then you shouldn't eat it. The same rule applies to the products you use on your hair and skin. Those products seep into your body within roughly 30 seconds. That brings me to my next point. The cleaning and household products you use in your home play a major role in your health. Those products get on your food, into your skin, and are welcomed into your lungs upon each breath. Look for products that are made without harsh chemicals. According to The Environmental Working Guide (EWG), many consumer products contain ingredients that are known to cause skin and respiratory allergies.  These disorders are lifelong conditions that can range from annoying to disabling. The EWG also believes that any products containing substances that may cause allergies should be properly labeled so that people can avoid them. This includes so-called "natural" ingredients. They also state that some of the substances that trigger allergic reactions are found in natural as well as synthetic fragrances. We know that buying green products can often get pricey. Believe or not, you can actually find some healthy ingredients right in your kitchen pantry. Start using ingredients like white vinegar, baking soda, lemon juice, and essential oils. Tip: Pinterest has a plethora of cleaning recipes using these kitchen staples. 

So this season lighten your load and spring into health with our green cleaning tips and suggestions. Adding these changes could make a big difference in your own and your family's health. 

(Note: All photos used on this blog post came from the internet, not

5 Healthy Habits That Could Change Your Life

Each week I like to bring something new to the table. Something to excite you, educate you, or simply motivate you on your healthy journey. As I tell my clients, when it comes to being healthy, we have to keep things fresh and fun. If you find yourself doing the same thing every single day, you're more likely to get burnt out and give up without hesitation. Finding your health and balance should be enjoyable and it should absolutely feel good both physically and mentally. Personally, if I did the same thing day in and day out,  I wouldn't be as passionate about what I do. I'm constantly trying new morning concoctions, new workouts in the gym, and introducing myself to different tips and tricks. As a Health Coach, I know how important it is to challenge our bodies and minds. It allows us to test out and find what works best for us on an individual level. It can also be the difference between getting results and not getting results. Rest assured keeping things fresh does not have to be complicated. It could mean trying one new thing each week, or to scale back, one new thing each month. I encourage you to do whatever it takes to find what works for you, and motivates you to keep going. If you're drawing a blank, try one of our five healthy habits. While it might not be what you're looking for, we say it doesn't hurt to try. Who knows, including some of our habits and suggestions could make a big difference in your life.

(photo from the internet)

1. Oil Pulling: It's a "crunchy" habit that can really amp up your morning routine. Oil pulling sounds funny, but once you try it, we think you might get hooked. It's a pretty simple method. Upon rising, take a small spoonful of melted coconut oil and put it in your mouth. For the next twenty to thirty minutes, swoosh it around your mouth (do NOT swallow or spit in sink). It's literally known to pull toxins from your body, while possibly whitening your teeth, and freshening your breath. We always follow our oil pulling sesh with our warm lemon water (deets to follow). There are MANY articles on the internet that will say you have to do it this way or that way, but I say start at your pace. Try it out for a few minutes tomorrow morning while getting ready for work or preparing your breakfast. Increase the time as you get more comfortable with it.

2. Morning Meditation: Hey, don't knock it until you try it. I like to call it "the calm before the storm." We wake up and next thing you know it's already noon. Each day is packed with more work, errands, chores, and events to attend. We can get so caught up in the craziness of life that we forget to stop, breathe, and take in the view around us. Getting your mind and thoughts right before you walk out of your front door can make be the difference in a good day or a bad day. I love to start my morning off with a daily devotion from the Bible and a calm five minutes before I get going. This is also a great time to pop in the oil pulling or sip on your warm lemon water. See, we're tying this all in for you. A one stop shop for your morning health routine (however, this can be enjoyed whenever you please!).

(photo from the internet)

3. Warm Lemon Water: Sometimes, I feel like I should be a spokesperson for lemons. I'm constantly encouraging all of you lovely peeps to drop and give me some fresh lemon juice in your morning water. The health benefits are endless but my most favorite include reasons like balancing your pH levels, flushing the junk from your body (also known as detoxing), helps cure the common cold, and aids in digestion. Honestly the list could go on but these are a few BIG reasons to give the lemons a shake. From time to time, we change it up by adding some fresh ginger slices, orange slices, or better yet cinnamon and honey. Fresh lemon juice, warm water, cinnamon, and honey has been said to aid in weight loss when consumed in both the morning and the evening on an empty stomach. Whether or not this helps you lose weight, I can attest that it helps curb my late night cravings and also tastes quite sweet and delicious!  

4. Fresh Air: I don't care if it's hot outside or freezing, I'm here to say that fresh air does the mind and body good. Many of us spend a lot of time indoors for work or everyday life. While we can't always control where we have to be, we can make an effort to take in some fresh oxygen in the great outdoors. If you don't have time to get outdoors for a quick workout, open your windows for a few minutes every single day to circulate fresh air. It can also help push out the germs and not so pleasant smells that you may not even realize are there. Some studies even suggest that kids who get more fresh air may do better in school or show fewer ADHD symptoms. So, take a family walk around the block, soak up the vitamin D, and take a few cleansing breaths in the middle of mother nature. 

(photo from the internet)

5. Be Present: Most of us have some sort of electronic in our hands all of the time (guilty!). While it can often be work related, I'm pretty sure it can also be harmful to our health and to some of the relationships around us. Our loved ones want to spend quality time with us (whether they admit it or not), so give them what they naturally crave, YOU! Set a time to sign offline each day, and let's get back to spending time together the old fashioned way. If that doesn't move you, then consider signing off at least two hours before bed. Doing this could help calm your mind, and improve your sleep habits too. Be present in your life and make the most of the time you spend with others. If you're at a game, be all in at the game. If you're at the movies, be all in at the movies. Wherever you are, and whatever you're doing be there and not off focused on someone's status on the internet.  

The goal is try something new, while keeping things fresh, and also exciting. Our suggestions may or may not work for you, but the goal is to challenge yourself to be better with each new day. If it works great, and if it doesn't, then let this be the motivation behind introducing yourself to different ways that could help you to look and feel your best. 

Kick Your Sugar Habit to the Curb!

You can’t miss the health craze that’s happening all around you. The good for you choices are gaining popularity and many more of you are working to improve your health. While I’m more than thrilled with all of this, I also feel like there’s a little confusion. If you follow me on social media, you know that I’m an advocate of organic food choices. However, I feel like that’s where we are getting things wrong. I'm all for organic choices, as it reassures you that your food is grown without harsh chemicals.  But stop right there!  While you're staying away from toxins, you aren't always clear of one thing that will also make a huge difference. That one thing I’m talking about is SUGAR.

Take your standard organic granola product. Turn the box to the nutrition label on the side. You'll notice most granola products are packed with SUGAR! So while you think you're choosing a healthy food option, it really may not be as healthy as you thought after all. One of the first ingredients you will find in most processed foods is SUGAR. Yes, this includes the organic choices too. The fact of the matter is, sugar really affects your health. Let me break the process down for you. When you consume sugar it's converted into energy which may be why you reach for the candy bar during your afternoon energy crisis. That energy is also known as calories. When those calories aren’t burned quickly after consumption, it’s stored as FAT.

This might explain why you aren’t getting the results you’ve been looking for. I say it’s time to check the ingredients in your food and really get a better understanding of what you're eating. Sugar is a sneaky ingredient, to say the least. You'll be surprised to know that it’s in more products than you would think. For example many condiments, breads, and salad dressings are packed with sugar. This is not good! Why? Well, this may be hard to believe, but some studies suggest sugar can be as addictive as cocaine. What? Yes, I said it! If you’re experiencing cravings, weight gain, or acne prone skin then your body may be trying to tell you something. It's time to cut your losses with the white crystallized goddess. I'm telling you the unhealthy sweetness just isn't worth it.

So, what can we do about it? We can start by buying more whole foods, rather than packaged foods. The less boxes and pre-packaged bags we have in our grocery carts, the less sugar you’ll most likely be consuming. Next, really get to know your nutrition labels, or at least check the ingredients in your packaged products (even when it’s organic!). If you see added sugar, I would look for something else. Last but not least, get comfortable using healthy alternatives to sweeten your baked goods and dishes. It will take a little time to adjust, but I think you will be quite satisfied with how delicious your food will taste when switching from sugar to honey and maple syrup. I know you're busy, but planning ahead to make homemade treats and goodies will be much better for you and your family.

(photo from the internet, not

To sum it up, sugar is in everything, and it affects the way we look and feel. Consider cutting sugar out for at least one week to see how you feel. Find healthy alternatives to bring that sweet taste to your lips. If you still aren't convinced, we say you're too sweet to be anything but healthy!

Five Ways to Stay Motivated

Don’t let the leftover paczkis from Fat Tuesday distract you from staying on track with your health and fitness goals. You’ve got your eye on the prize and you know what you’re working towards. That is until the excitement of making healthy choices become repetitive and boring. You think to yourself the start of living healthy always goes well, but within a couple of weeks your drive is diminished with the box of chocolates you devoured on Valentine’s Day. Before you throw in the towel, we’re offering you five fun and refreshing ways to stay motivated.

1. Mix it up: If you find yourself bored and distracted with being healthy, it may mean that it’s time to change what you are doing. Start by changing up your food. Don’t be afraid to try something new. Pick one new fruit or vegetable each week to try, and then choose a new way to cook it. Get friendly with spices, as it can be the secret to delicious healthy dishes. If you want to keep things simple, rotate meals every two to three days. After you’ve tackled the food, it’s time to change up your workout. Consider trying a new fitness class, or rotate what you’re doing throughout the week. Once you’ve tested our a few workouts that feel good, continue changing things up each week. Remember, if you aren’t having fun or enjoying this, then you need to continue searching until you find what works for you!

2.  Partner up: Grab a buddy to share this journey with. You can check in with each other each day, to make sure you’re both staying on track, and encouraged. Ask your friend to meet you at the gym, try a new workout class, grocery shop, and prep your food together. You can send each other encouraging texts, keep charts, and hold weekly meetings with each other.  Ask her to hold you accountable all throughout this process. Don’t be afraid to ask a group of friends to join in. It’s kind of like a book club, but for health, and fitness!

3. Share what you’re doing:  Consider sharing your healthy journey and progress on social media. You can post pictures of your healthy food choices, accomplished workouts, healthy products, or quotes that motivate you and others. You can even create your own hashtag, so you can look back and reflect on the progress you’ve made. Living a healthy lifestyle is something that should be celebrated. Not only will this encourage you to keep going, but you could also be inspiring others to get healthy too!

4. Create a Vision Board: A vision board is a collaboration of photos and words that inspire you to reach your goals. You can cut pictures from magazines or the internet, and then paste it altogether on a board. If that sounds like too much work, you can copy and paste pictures on your computer and keep the board on your desktop. Each time you open your computer, it will remind you of what you are working towards. Another option would be to create a Pinterest board, where you can pin motivational pictures, helpful information, and ideas. Keep your vision board posted somewhere where you can see it each day.

5. Reward Yourself: Each week decide what you’re going to accomplish, and then offer yourself a reward once you’ve reached your goals. This will help motivate you, as you will have something to look forward to. If you ate healthy, worked out, and did everything you’ve set out for, be sure to reward yourself for your hard work. A few rewards could include purchasing new music for your workout, a new outfit to wear while working out, a cheat meal, or a relaxing massage. You can set smaller weekly goals, and then quarterly goals, where you can set rewards ahead of time once accomplished.

The bottom line is that living a healthy lifestyle takes work, and you constantly need to motivate yourself to keep going. If you find yourself in a “healthy girl rut” then consider trying a few of the suggestions listed above. Remember, this lifestyle should feel good, inside and out! 

Give Thanks. Find Balance. Stay Healthy.

The holidays are upon us. To some of us, it’s the most wonderful time of the year, but to others it’s a sign of weight gain, gluttony and a New Year’s Resolution that will most likely fizzle out after a few weeks. Before you go all Scrooge on us this holiday, let's talk it out. This Thanksgiving you don’t have to keep yourself from enjoying all the splendor of the Thanksgiving meal in effort to button your jeans. 

Give thanks. Every day we go through the same motions. We wake up; go to work, make dinner and then sleep. Okay, I may have left out twenty plus details, but you get the point. This life is a gift, and because we are human we often focus on what we lack or don’t have, rather than being grateful for what’s already upon us. So this Thanksgiving, give thanks for the little things.  When your alarm clock goes off instead of rolling over and groaning about having to get out of bed, take a moment to appreciate the blessing of being able to get out of that bed. Give thanks for the job you do or don’t have. Remember, everything happens for a reason. It’s all leading you down the path to the next great thing. The gift of life shouldn't ever be taken for granted. Instead, embrace it, not only during the holidays but every day. Be thankful for time spent with an elderly grandparent or even for your old car that barely runs. Surely we all can find something we are thankful for. So this Thanksgiving, simply give thanks.

Find Balance. This tends to be a difficult one. We all have a lot on our plate, so finding a healthy balance in life is something we have to really work at. It doesn’t always come easy, but it can be done. It starts with keeping things simple and prioritizing. Write out the most important aspects of your life, and then work on time management among those areas. For example, balancing work and family entails a lot of planning. Find a system that works well for you and your loved ones. This holiday season don’t get caught up in the things that don’t matter. Don’t get so overwhelmed with fancy displays that you lose precious time and meaning behind Thanksgiving. Find your perfect balance.

Stay Healthy. You don’t have to put your skinny jeans on hold this Thanksgiving, just so you can eat your mom’s famous sweet potato casserole. Instead, let’s talk moderation. This is the time of year we love to overindulge in our traditional Thanksgiving feast. The secret is you can still enjoy your favorite holiday dishes, but in a different light. We invite you to try these healthy suggestions to help you stay on track this year!

1. Kick off your Thanksgiving with our Turkey Burn Cardio circuit (found under the fitness section), or some other form of exercise you enjoy. This gives you a little room to enjoy the big meal without feeling guilty. Besides, getting exercise and fresh air is a great way to start any day!

2. Put a healthy spin on your traditional Thanksgiving dishes. There are many healthy alternatives to bring to your Thanksgiving table this year. It's a great way to enjoy your favorite dishes with a healthy twist and fewer calories. If you aren’t hosting dinner, offer to bring at least one side dish to ensure you are getting something healthy and light. Try our homemade coconut fluff instead of processed, sugary whipped creams.

3. Spend less time stressing over little things that don’t really matter. It’s simply not worth it. The glittered coated pine cones for your table centerpiece won’t last long, but the memories will.  Never take these moments for granted. Remember to breathe, take it all in and cherish what’s around you.

4. Go light on the booze. The cocktails and beverages will be flowing, but these calories can add up quickly. Stick with wines and spritzers and try not to overdo it.

5. Watch portion sizes. The key is to take small amounts, which allows you to enjoy the meal, without feeling guilty. Eat slowly and put your fork down between bites. When seconds or leftovers are offered, politely say no. Allow yourself one piece of dessert and remember everything can be enjoyed in moderation. Here are some other healthy alternatives to bring to your table this year. 

Sometimes we lose track of what this time of year is all about. It’s a precious gift to be able to wake up in the morning, spend time with those you love and treat your body like a temple. This Thanksgiving give thanks, find balance and stay healthy. 

This year we have SO much to be grateful for, including you! I couldn't be more thankful for your love and support, as our team continues to spread our mission, to help you reach a happy and healthy lifestyle. Thank you from the bottom of my heart! I'm wishing all of you a blessed, happy, and healthy Thanksgiving. GOD BLESS!




Fall has arrived and we couldn’t be more thrilled. The trees are changing into colorful spectacles and the fresh autumn air is crisp and comforting.  It comes with relief as our summer clothes are packed away and cozy sweaters are brought back to life. We begin to fall back into a routine and surprisingly it feels good. There are countless treasures to enjoy during these months. Weekends are spent watching your favorite football teams, drinking pumpkin lattes, and picking out pumpkins. It’s the season we impatiently look forward to all year long, and wish would stay just a little bit longer. Thankfully it’s here, and because it is we thought it would be the perfect time to share its health benefits. Consider it the calm before the storm, and by storm we mean the holidays (although we are looking forward to that too!).

Let’s begin by focusing on the main purpose of fall, the autumn harvest! Take advantage of fresh produce grown directly by your local farmer. Use local produce to prepare your favorite fall recipes. You’ll find simple fall dishes right here, like our Healthy Butternut Squash Soup.

When you aren’t enjoying the delicious foods of fall, take a moment to stop and soak in the beauty around you. It’s gorgeous! Mix in an outdoor workout, walk with your family, go on a hike, or try some outdoor yoga.
Create a relaxing cooking space. Start your experience by washing your hands with your favorite fall scented hand soap (all-natural). Light a seasonal soy candle and turn on some relaxing music. Consider making this a family affair. Grab the kiddos or your significant other and have some fun while putting dinner together.

We eat healthy food to nourish our bodies, prevent disease, and other illnesses. Find ways to incorporate healthy eating into everyday living. Remember, it’s a way of life. Try swapping your favorite dishes into healthier alternatives. After a period of time you’ll notice your cravings will change. Fruit treats like our "Candy Corn" parfait will become sweeter, and our skinny veggie pizza will be beyond satisfying. Be patient; it doesn’t happen overnight. Trust the process!

"Candy Corn" Parfait

1/2 cup mango or pineapple cubed
1 tangerine peeled and sliced
1/4 cup plain yogurt 

1. In a small glass or jar begin layering fruit starting with mango or pineapple.
2. Add tangerine slices and yogurt of choice.
3. Top with coconut shreds or bee pollen (optional).

Life can get busy and we often forget there’s no better time to find balance than in the fall.  Incorporate healthy food, physical activity and joy. Why not be the best that we can be? Leave unhealthy habits behind, and fall into good health.

Best in Health,

Jenna Lento

Board Certified Health & Wellness Coach