GoGlutenFreeGracefully Newsletter
Volume II Issue 2
In This Issue
Move It or Lose It
Food For Thought
You, Only Better
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November 18, 2010
Dear  ,
How is it that November has a way of sneaking up on us, creating such momentum that the rest of the year flies by on warp speed? Hang on folks...2011 is on the horizon!

GoGlutenFreeGracefully is here to make sure you are armed with the information you need to make a healthy transition
into the busiest season of the year, where holiday shopping, preparing, traveling, hosting and celebrating dominate our daily schedule. It takes a savvy holiday navigator to stay in tune with the most important aspects of life during this season: our gluten free dietary needs, healthy behaviors and exercise program.

This issue is completely dedicated to enhancing your immune system naturally! Here, you'll find the #1 secret to a stronger immune system, exercise news you can use, and gluten free recipes your family is guaranteed to enjoy. Stop, take a deep breath and delight yourself in some health and wellness!

Move It or Lose It
exerciser Physically Active People Get Fewer Colds?
Gluten sensitive individuals know the importance of a keeping a strong immune system. What if I was to tell you that there's a simple daily routine that can boost your immune system and keep you fit, trim and sane during the holidays? Read on!

Do physically active people get fewer colds? Absolutely, says a recently published study from the British Journal of Sports Medicine. Not only do active people get fewer colds, but researchers also found that the cold symptoms of physically active people were 41% less severe than their sedentary counterparts.

Physical activity has been proven to create a boost in immune system cells that lasts for an average of a few hours. Each bout of exercise can help ward off harmful viruses and bacteria that cause the common cold.

Simple, good news, huh?
  All the more reason to stay consistent with your current program during the hustle of the holidays. Remember, SOMETHING IS BETTER THAN NOTHING! If you cannot fit in your typical hour, don't bail on the workout all together. 20 minutes is enough for maintenance.

*Next month's Move It feature: "Ten Tips for Staying Active During the Holidays"

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Food For Thought
kale An Ode to Kale
This brilliant and hearty green is not only delicious when prepared properly, but is also a nutritional superfood that packs the necessary nutrients to heal a gluten sensitive gut. Since most of us gluten free individuals also have to be dairy free, it is important to include high calcium vegetables into our daily routine. Kale is not only packed with calcium, but also B1, B2, B6, antioxidant rich vitamin C, iron and manganese. See, I told you...superfood!!

These recipes are bound to satisfy a picky palate(trust me, even my husband will eat this!).

Orange Sesame Kale                   Simple Sauteed Kale
1 bunch Kale                                       1 bunch Kale                       
1 tsp sesame oil                                  1 1/2 tsp olive oil
1 tsp wheat free tamari                        1/2 tsp chopped garlic
2 1/2 tbs orange juice                          2 tbs stock(chicken or veg)
1 tsp apple cider vinegar                      salt and pepper to taste
1/2 tsp powdered ginger
(combine all wet ingredients)

Kale cooks best when turned using cooking tongs. Begin by slicing down center stalk to remove leaves. Chop kale into pieces from there. Heat oil in pan, making sure oil completely covers bottom of pan. For simple kale, add garlic to hot oil and cook briefly. Now, add your kale to the pan and toss consistently until the kale turns bright emerald green. Add wet ingredients to pan and cook for an additional 1-1 1/2 minutes. Immediately transfer to serving dish to avoid overcooking.

*Next month's food feature: "Gluten Free Holiday Cookies"
You, Only Better!
immune Sugar, Sugar! Oh, Honey, Honey!
I'll be the first to admit my raging sweet tooth knocks on the door everyday at 4pm, then 8pm and then again at 10pm. If it wasn't for my drive to stay clear of the common cold, I'd be diving in to the cookie jar three times daily. Here's the truth on sugar and why it's good to limit your consumption, especially during the cold and flu season:

-  1 teaspoon of sugar can lower your immune function by 60% for
   up to 6 hours after ingesting
-  Sugar inhibits the entrance of Vitamin C into our white blood cells
-  Sugar feeds on a natural opioid in our brains that signal us to  
   consume more(eat, reward, crash, eat, reward, crash)

Here's my favorite...
-  1 teaspoon of sugar equals 4 grams, meaning that a typical serving of candy with 24 grams of sugar equals 8 teaspoons of sugar!!!  Are your teeth getting fuzzy from the mere thought?

Here's the take home message: Sugar is unavoidable, but it should be limited, especially when you are feeling the onset of a cold or generally run down. A simple sugar craving when left alone, will disappear within 10 minutes.

5 Tips for Beating a Sugar Craving
1. Eat a protein rich breakfast. Typical breakfast cereals and bread products are full of carbs that will promote and enhance sugar cravings throughout the day. Protein balances blood insulin levels.

2. Get Up and Move. Take a walk, do a chore in another room, walk away from the cookie tray in the office break room, turn on the music and have a one-man dance party. Whatever it takes. Move yourself away from your sugar craving.

3. Drink a full glass of water. Often times, a sugar craving is merely your body's way of asking for hydration. Grab a glass and slug, don't sip. Drown the craving!

4. Learn to understand your craving. When are your cravings most prevalent? Are your cravings more of reaction towards stressful situations? Get one step ahead of your cravings by learning their patterns. Seek to break those patterns, not let the patterns break you.

5. Laugh at your craving or speak it away. We all know the power of laughter, right? Seriously, laugh out loud at your craving. People may look at you like you're crazy, but that's all the more reason to laugh again. Speak it away: use the power of your own voice to tell yourself to resist. Sometimes our inner voice does not come through as clear as our outer voice.

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What's New on
MY RECIPE DATABASE IS UP AND GROWING EVERYDAY!! Check it out. You've asked for it, and now I'm delivering. The secrets of my kitchen are being divulged on a daily basis, and I've made all of the recipes available to be printed as recipe cards.

THE SPIRIT OF THANKSGIVING I am blessed and honored to be able to share my passion for health, wellness and gluten free living with you. Thank you for this opportunity. If you feel abundant this holiday season, then please remember to pay it forward and share your abundance with someone less fortunate. It can be as simple as a smile or as bold as donating the fixin's for a holiday meal to an underprivileged family. Gobble, gobble! is committed to creating awareness on issues surrounding gluten sensitivities. My information is designed not just for the affected individual, but also for their friends, family and coworkers to help understand this disease. Celiac's only cure is a dietary modification. Please feel free to share my specially designed newsletter. 


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Jill Molchan