10 ways to be gluten free

For people living gluten-free, the constant feeling of missing out can be frustrating. Fortunately, a simple change in mindset can be the difference between a sense of exclusion and embracing a new and exciting menu.

Here are my 10 tips for embracing a gluten-free lifestyle from someone in the trenches:

1. Remember: Gluten-Free Living Is Healthy

Gluten has no business in some foods, but it’s used to “pad out” the product. For instance, wheat is used in most commercial soy sauces, yet traditional soy sauce contains no wheat at all. By cutting out sauces and foods that use gluten to water down the genuine ingredients, you’re consuming food without extra additives.

Still, keep in mind that cheap gluten-free products are often more refined than their wheat-y counterparts. Don’t grab something because the label says “gluten-free.” Check for quality.

From experience I can tell you that cheap gluten-free bread is awful, and cheap gluten-free cereal is packed full of sugar. So, make sure to choose good, quality products.

2. Substitution Isn’t The Answer

Instead of trying to substitute a crusty roll with gluten-free bread, change the meal altogether. Turn that salad roll into a luscious salad bowl. You’ll get more veggies that way, plus it will taste better.

All fruit, veggies and fresh meat are gluten-free too, so you’ll find many meals are a natural fit thanks to those great ingredients.

3. Your Favorite Dishes Can Be Modified

Love a creamy pasta dish as a winter treat? Me too! Gluten-free pasta is actually really good, and world famous pasta company, San Remo, makes everything from Spirals to Lasagna Sheets. You can find gluten-free pastas in the health food section of most supermarkets or online. If you can't find any gf pasta, try a risotto or paella for a filling winter dish.

4. Bread Will Change Forever

Realistically, bread will never be the same for you. You won’t be able to grab bakery-fresh bread (unless you’re really lucky where you live!), but that’s okay. You’ll want to toast gluten-free bread unless it’s fresh that day, but who doesn’t love a toasted sandwich? In the peak of summer, try laying your standard sandwich fillings on rice or corn thins for a light lunchtime snack instead. It’s delicious!

5. Google Is Your Friend

Pesky ingredients like maltodextrin and glucose can come from wheat, but the label may not list their origin. Jump on Google and search the product’s name, brand and the term “gluten-free.” The brand’s website will help you find out if it’s safe or not.

Handy hint: Just because a product doesn’t say “gluten-free,” doesn’t mean it’s off-limits. Brands have to pay a lot for the gluten free symbol on their products, so sometimes they go without.

6. Find New Favorites

When you’re entertaining, your friends may be surprised that many gluten-free foods are really delicious! You don’t necessarily have to give up the staples… or the junk food.

Craving pizza and beer? You can drink Budweiser and eat gluten-free Domino’s, if that’s what you want. (Your local pizza shop may make gluten-free pies too, which is way better!)

Want pasta night? Spaghetti bolognese with gluten-free pasta is delicious. You can also try quinoa bolognese for a vegan option.

Hoping to celebrate with birthday cake and sweet? Grab some gluten-free cupcake mix! Or make flourless chocolate brownies.

7. Speak Up

There’s nothing worse than feeling sick after a meal with friends thanks to hidden gluten in a meal you thought was safe. Always ask the waitstaff if your meal is gluten-free or what options are available. If you’re with a big group and embarrassed, excuse yourself before everyone orders and have a chat with the manager about what menu items are safe. Don’t feel bad for piping up and asking. It’s better to speak up than be left feeling ill!

8. Discover The World of Health Foods

Almost all superfoods are gluten-free: Amaranth, psyllium husks and chia seeds help you stay fuller for longer and promote good digestive health without gluten or nasties. Plus all fruit and veggies are gluten-free, so add more of these nutrient-rich goodies to your meals.

9. Take Probiotics

The medical community rarely tells people this, but consuming probiotics is incredibly good for your digestive health. Eating natural, sugar-free yogurt is a great way to keep your tummy healthy or, if you’re lactose-intolerant, try a probiotic supplement. It will make a world of difference.

10. Being Gluten-Free Is Popular

The list of gluten-free celebrities is long: from supermodel Miranda Kerr to Emmy Rossum, from Quarterback Drew Brees to Isaiah Mustafa (the Old Spice guy). Be proud to join the ranks and embrace your new diet. It’s an opportunity to try new things!

I originally wrote this post for Live the Process  - Check out their beautiful website!

All the meals at my retreats and events are gluten free, so if you've got a tricky tummy like me, you won't be left out of anything at Aprivé Wellness events!

What's your best 'how to be gluten free' tip?

Impostor Syndrome - Yes you are good enough

Do you feel like you owe your success solely to good luck? You’re not alone. Impostor syndrome plagues even the most successful women. But why? 

Katty Kay and Claire Shipman, authors of The Confidence Code, say “women are currently in the midst of an acute crisis in confidence.” They blame this for the gender pay gap which still plagues most countries, and in Australia is set at 18% as of 2015. 

The level of success doesn’t make women more confident either.

Plenty of accomplished, famous women struggle with impostor syndrome

Christine Lagarde - managing director of the International Monetary Fund and one of the world’s most powerful women says "We assume, somehow, that we don't have the expertise to be able to grasp the whole thing.”

Liz Bingham, managing partner Ernst & Young once thought to herself: “What are you doing here? What do you think you’re doing? You’re going to be found out.” 

Emma Watson told Vogue magazine she had ‘really wrestled’ with her success; that she often feels like an ‘imposter’ and felt 'uncomfortable' about her acting.

Novelist, poet and inspirational role model Maya Angelou once said: "I have written eleven books, but each time I think, 'uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.’"

“There are an awful lot of people out there who think I’m an expert.  How do these people believe all this about me?  I’m so much aware of all the things I don’t know.” Dr. Margaret Chan, Chief of the World Health Organization

Is self-doubt genetic?

After discovering these accomplished women struggled with their success it made me wonder, are we born with this crisis in confidence? Or do we learn it? 

Kay and Shipman say it’s a bit of both. In women, the ACC (anterior cingulate cortex) is activated more than in men. The ACC integrated both the emotional and cognitive systems, and is the area where we process worry and concern. In other words? Women weigh up decisions more than men. This may be why women are more thoughtful and successful investors long term.

It’s not all neuroscience though, women are brought up differently too. While girls are encouraged and praised for getting things right, boys are more often encouraged to try hard and fail fast.

This translates into adulthood, where many women will blame themselves for failure, while men will often blame an external force (an unfair boss or an overly difficult exam)

We also view confidence differently. In the workplace, a confident man is trustworthy and charismatic, while confident women are often seen as bitchy and demanding. 

Of course there are exceptions to these cases and men doubt themselves too, but overall after Shipman and Kay's research rings true:

It seems women blame failure on themselves, while placing the cause of their success on external factors.

You Can Overcome Impostor Syndrome

The good news? Neuroplasticity is the ability of the brain to change throughout our lifetime, long after we stop growing. It’s how people can learn to speak again after stroke, or learn to change hand dominance. Shipman says women can overcome the confidence crisis by muting the self-doubt soundtrack. "There are moments when, yes, you may want to work in self-doubt, and you may want to go over something again and again and again, but you can't do it all the time,” she says.

So! Save your energy! Make small decisions (cap vs. latté) quickly, and save the careful consideration for important decisions that really need your energy.

Try these tips to combat self-doubt

1. Write down your recent accomplishments. By simply writing them, you’ll reflect on them and the journey. You’ll remember it was a bucket load of hard work and clever timing, not luck, that got you there.

2. Next time your doubt yourself say “I can do it!” Don’t tell yourself off, just remind yourself you’ve got the capacity to do whatever you’re doing. 

3. Remember social media isn’t real life. Too many people compare themselves to the images and ‘perfect lives’ they see on social media. Those lives aren’t real, they’re strategically documented stories people have curated. Look at social media as a marketing tool and a way to tell a story, rather than a reflection of a life.

You are good enough, and you earned your success in life and business. You're amazing! 

Have you ever got stuck in a cycle of self-doubt? Get your free chapter of the Wellness Workbook when you join our community. 

Physiotherapists Are The New Innovators Of The Wellness Industry

When you think about Physiotherapy, you probably imagine limping into a clinic with a sprained ankle, but recently more Physios, like me, are making their mark in the wellness industry. I spoke to Melissa Ingram, Physio and Wellness Consultant at the infamous Golden Door Health Retreat, Elysia, to learn more.

How is Physiotherapy Linked to Wellness?

As a Physio, we undergo two years of gruelling medical school along with cadaver dissection (not for everyone!) followed by two to three more years of full-time rotations in clinics and hospitals. After graduation, we spend a lot of time solving people's problems, helping them understand what’s wrong with them, and convincing patients to do their exercises.

Essentially, we work exactly like a wellness consultant; we assess, educate, inform, and promote habit change.

Thanks to extensive training, Physiotherapists are using their expert knowledge of human anatomy, biochemistry, mechanics and human motivation to enhance the wellness industry.

Physiotherapy & Wellness Expert Melissa Ingram

Like me, Melissa Ingram decided her patients needed a holistic approach to recovery, not simply clinical, so she joined Golden Door health retreat, Elysia, in the Hunter Valley, and hasn’t turned back.

On a daily basis, Melissa works with retreat guests who are on a mission to make themselves better, happier people. She blends her expertise as a Physio, wellness coach and exercise rehabilitation specialist to help them realise what factors may be holding them back; physical, emotional or habitual. After years in the role, Melissa continues to learn and be inspired by her guests:

 

“I now have a much clearer understanding of how formidable our brains are and how they allow (or prevent) us to live whole lives. This requires a more holistic approach than just traditional Physiotherapy or wellness alone.”

Wellness Meets Science

By blending the two schools of thought, from mindfulness and wellbeing to evidence-based science, Melissa gives people real, meaningful tools to make effective changes in their lives.

Rather than airy fairy wellbeing sessions, Physiotherapists in the wellness industry make wellness both fun and effective thanks to their extensive training and expert people skills.

So! Next time you’re looking for someone to help you live a happier, healthier life, look for a Physiotherapist, like Melissa or myself, who specialises in the wellness industry. You’ll be inspired, refreshed and have lots of laughs along the way while learning meaningful tools to enhance your life. 

Yoghurt could make you happy, science says

Researchers have discovered a new gut-brain link, proving what you eat could make you happier.

When we’re feeling ‘hangry’ (hungry x angry) food can calm us and make us feel normal again. The reason is simple; eating restores our blood sugar levels and helps fuel our biochemical processes we use in everyday life. 

What scientists didn’t know until recently though, is the delicate balance of microbes in your gut can determine your happiness.

Inside your gut is a hugely dynamic, varied ecosystem with thousands of bacteria and teeny tiny little organisms called microbes. These little guys have a symbiotic relationship with you, their host, and you live happily alongside one another. When the balance of microbes is off though, it could mean you have low levels of vital happiness-regulators and neurotransmitters like seratonin.

Did you know the highest concentration of seratonin is actually in your gut?

Probitics have been found to have effects on both seratonin levels and GABA levels, another powerful neurotransmitter.

In other words, yoghurt could make you happy!

One study says “These results provide the first evidence that the intake of probiotics may help reduce negative thoughts associated with sad mood. Probiotics supplementation warrants further research as a potential preventive strategy for depression.”

Not everyone’s convinced yet though. Almost all the studies exciting the science world are based on mice rather than humans, so there’s still a long way to go. 

Could probiotics help fight depression?

But! Since the highest level of concentration of seratonin is in your gut rather than your brain, it makes sense that depression and anxiety can be treated by dietary changes, not just pharmaceutical intervention.

This natural approach could have hugely positive implications for everyday people suffering from mental disorders, and could even help you when you’re feeling a bit blue.

To understand more about how your gut health can affect your brain, check out this podcast by Radiolab http://www.radiolab.org/story/197242-gut-feelings/

Need more wellness inspo? Need help staying on track with your wellness goals? Join my April Wellness Challenge!

New Year, New You Wellness Retreat Recap

Queenstown Wellness Retreat

Our retreat last weekend was a huge success! This sold out event at Nugget Point Hotel and Spa blended yoga, Pilates, nutrition, meditation, goal setting and luxury relaxation for an inspiring day.

I was so humbled our guests had flown or driven to the event from all over the country! Women of all ages from Tauranga, Wanaka, Invercargill and locals from Queenstown joined together to learn tips on how to live better in 2016.

Yoga Pilates Fusion class 

I pushed our guests with planks, some tricky core work and difficult balance in the yoga/Pilates fusion class. The retreat was all about starting fresh and achieving goals after all! 

smoothies, nutrition & vegetarian treats

Berry smoothies followed, then our guests were treated to a nutritintion workshop by Michelle of Queenstown Nutrition. They learned how to make matcha smoothies bowls with organic Japanese matcha, a green tea powder with 137 times the antioxidants of green tea! I’m so grateful to Matcha Maiden from Melbourne for sending this superfood to us.

We also learned about the health benefits of fermented food, and tried sauerkraut by Be Nourished. The curry one was my favourite!

Talking about food made the ladies hungry, so it was time for lunch: lentil salad, mesculin and beetroot salad, pumpkin soup and a luxurious cheese board. Aprivé Wellness is all about balance, and treating our guests to a cheese board added a hint of luxury to the day, plus it stayed within our nutrition rule of 80:20. 80% of what you eat should be healthy, and 20% can be a bit naughty!

goal setting & meditation

I led the goal setting session where our guests used the WOOP technique to set an important goal for the year. They locked in their goals by writing them in beautiful 2016 diaries from The Collective Hub. The inspirational messages in their pages are sure to help all the guests stay on track this year.

Meditation on the grass overlooking the Shotover river was the perfect way to unwind and relax, with one of our guests who has a little baby at home falling asleep! She, and all our guests really needed a break, so after meditation they wandered up the sun kissed steps to the stunning Nugget point spa to enjoy the steam room, pool, sauna and hot tub.

Picking up their gift bags with products from Olive Skincare, Global Soap NZ, Matcha Maiden and Chia, each guest hugged me on their way out. I was so flattered with the kind words all the guests uttered as they left, and really hope each felt refreshed and empowered to achieve their goals for 2016.

don't miss your chance to attend our next retreat

All our retreats have been sold out! So become an Aprivé Wellness VIP to be the first to learn about our events so you don't miss out!

Become an Aprive Wellness VIP

Aprivé Wellness VIP