Monday, March 23, 2015

Gluten-Free Healthy Pregnancy Tips

I took a break from blogging for a few months. 5 to be exact. Why? Because I have a gluten-free bun in the oven!

I'm 5 months pregnant and my first trimester definitely came with all the usual symptoms... all-day morning sickness, fatigue, cravings, mood swings, you name it.

But the most frustrating symptom of all? I was so. not. interested. in. food.

The funny thing is, I always thought I'd be a kale-eating, exercise-doing, totally glowing pregnant person—that I'd eat nothing but good, wholesome foods and ignore the cravings for things like pizza and ice cream and pickles. Boy, was I naive... and unprepared for how much hormones would take over. absolutely. everything.

And being gluten-free was a factor that I had not anticipated would complicate things further. Everyone's go-to food for morning sickness? Saltines and oyster crackers, both of which are nothin' but processed gluten. So I had to figure out alternatives that worked for me and were something I could stomach.

So below are my Gluten-Free Healthy Pregnancy Tips - Part One, containing all the resources I've stumbled across in my own desperate moments that I hope you will find before then! I'll post again soon with additional information.

Also, now that I'm in my second trimester, I'm happy to say that I'm back in the kitchen and cooking some delicious new recipes, including Coconut Thai Soup, an easy, delicious Hummus, a new Lemon Salad Dressing, and more.

Stay tuned and be well!

- The Gluten-Free Yogi


Pregnancy Books/Sites:
Prenatal Yoga:
I recommend looking into local yoga studios to find out where they offer prenatal yoga classes. In addition, YogaGlo is a great online resource with lots of prenatal classes. 


Prenatal Vitamin:
Morning Sickness (or All-Day Sickness) Foods:
  • Deli Meat - Applegate Farms (make sure you heat it up before you consume it)
  • Red Meat - Stick with grass-fed, organic meats, preferably from farms you know and trust. 
  • Fish - Obviously no raw oysters and no sushi for 9 months. But eating cooked, low-mercury fish in moderation is perfectly safe. This infographic is helpful for finding out which fish is most safe. Sardines are a great high protein snack to have with crackers. 
Belly/Breast Lotion:
Per the article under "Herbs" above, it's probably best to avoid most herbs during your first trimester. Just stick to pure ginger tea, warm lemon water, or the following:
In the second and third trimester, I recommend adding these options to your tea regimen:

Tuesday, December 16, 2014

Gluten-Free Kale Salad with Honey Ginger Miso Dressing

I've been digging chickpeas lately. Chickpeas and miso—a heavenly combo! Ever since I discovered a gluten-free organic miso paste at my grocery store, I've been coming up with cool ways to cook with it.

Here's one recipe that's great for staying healthy this winter: Kale Salad with Ginger Honey Miso Dressing. Kale is an obvious nutritional power house but red cabbage is a rockstar, too. And, if you want to "amp" this salad up a notch, you can add 1 clove of RAW garlic to the dressing. Raw garlic is a natural antimicrobial, so it'll help stave off those winter colds and flus.


- The Gluten-Free Yogi

Kale Salad with Ginger Honey Miso Dressing
Serves 2

1 bunch of fresh organic kale (rinsed and chopped)
1 15 oz. can of organic chick peas, drained (I like the "Eden Organic" brand)
1/2 of a red cabbage, chopped
1/2 cup dried cranberries
Optional: 1/2 cup of slivered almonds

Combine ingredients in a medium sized salad bowl.

Note: if raw kale is too intense for you, you can lightly sauté it first.

3 tablespoons Extra Virgin Olive Oil
3 tablespoons Braggs Apple Cider Vinegar
1 tablespoon honey
1 tablespoon GingerPeople minced ginger (or freshly grated ginger)
1 tablespoon organic/nonGMO miso paste
Optional: 1 glove raw garlic

In a small bowl, whisk together dressing ingredients until all the miso "lumps" have been removed. If adding garlic, blend thoroughly. Drizzle on top of the salad ingredients and toss well.

Tuesday, November 18, 2014

Morning Yoga...In Bed

If you are or ever were an athlete, chances are you have tight hamstrings. And if you sit for most of the day, chances are your hamstrings have only gotten tighter.

Tight hamstrings definitely plague me. And when I wake up in the morning, I am always amazed at how challenging it is to do a forward fold. 

Our bodies were definitely not meant to go from 0 to 60 without warming up the engine first. 

That's where your bed comes in. Or mine, for that matter.

This is a photo of my bed:

And this is a photo of where I usually practice yoga in my home:

At 5:15 AM, when my alarm goes off, which one do you think looks more inviting? Comfy, warm bed...or hard, cold floor...Hmmmmm, tough decision! ;-)

I was recently introduced to a new memory foam mattress company that makes mattresses that are not only good for sleeping but also for yoga. They're called Casper Mattresses and I really like what they're all about. Especially since most of us don't sleep very well or enough, wake abruptly to our alarms going off, snooze several times, and reluctantly get out of bed.

The reality is, we should be a little kinder to our bodies and ease into rising. A little self-love can go a long way.

The next time you wake up in the morning, try this sequence. It's short because we all have to get a move on our day...but it's sweet because it feels good to stretch your body body and get the bloody flowing.

Once you've woken up but while you're still lying down, give yourself a Full Body Stretch. This should feel good (a lot of us do it instinctively already after we wake). Stretch your fingers out and your toes and everything in between. 

Spread your arms out wide like a "T" and prepare for a gentle Spinal Twist. Bring your knees to your chest and then drop them to one side, twisting your torso and head to the opposite side. Do this on both sides and then return to a Full Body Stretch

Bring your knees to your chest and grab a hold of your toes for a little Happy Baby rolling from side to side, massaging your spine. 

Extend your legs up a straight as they can go (you can also put them up the wall or up the headboard) and point and flex your toes and roll your ankles. This will prepare your joints and your fascia tissues at the bottom of your feet for the impact of the floor. 

Roll yourself over onto your belly and do one easy Cobra pose, opening your heart. 

Transfer onto your hands and knees for 3–4 Cat/Cow poses. 

Rest back into Child's Pose and take 3-4 deep breaths. Set your intention for the morning or perhaps the whole day. 

Rise from your bed. Take one more standing Full Body Stretch and then gently go down into a Forward Fold. Hold your hands on each elbow and act like a Rag Doll, gently shaking your head forward and back and side to side. Rise gently. Take another DEEP BREATH and go take on your day! 

Saturday, November 1, 2014

My Favorite Gluten-Free Fall Vegetarian Dinners

I'm often asked about gluten-free vegetarian recipes and wanted to share a few fall favorites—a week's worth, in fact! I tend to make lots of warm dishes in the fall and winter. According to Ayurveda, the 5,000 year-old system of natural healing that has its origins in India, our bodies need different things as the seasons shift—and each body operates differently. Now that I'm in the midst of my 200 hour Yoga Teacher Training, I'm coming to understand my body's own needs. And in the winter, soups are definitely just what the natural healing doctor ordered! I am the gal with cold hands and cold feet. In July. The girl who loves big chunky sweaters and curling up by the wood stove with a big mug of tea to survive winter. Sometimes, I seriously scratch my head and wonder why I live in New England...

Below are a week's worth of warm, delicious vegetarian dishes—all packed with healthy vegetables and grains, all great for chilly autumn weather.


-The Gluten-Free Yogi

Monday: Veggie Burgers with Salad
This recipe makes LOTS of burgers... so you could have burgers a few nights in a row and vary up the salads you serve them with or you could freeze the extra burgers for another week when you're more in a jam. 

Tuesday: Roasted Carrot, Arugula & Quinoa Salad

Wednesday: Thai Curry

Thursday: Kale Salad, Eggs & Pesto

Friday: Baked Sweet Potato
If you bake extra sweet potatoes, you can use them for the soup the next night. 

Saturday: Sweet Potato Soup with Cilantro Almond Pesto

Sunday: Gluten-Free, Dairy-Free Borscht
If you're only cooking for 2, you should have leftovers for Monday night!