GoGlutenFreeGracefully Newsletter
Volume II Issue 3
In This Issue
Move It or Lose It
Food For Thought
You, Only Better
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December 16, 2010
Dear  ,
Welcome to the last couple weeks of 2010! Has it been a good year for you and your family? Did you meet your own personal expectations for yourself this year? Are you ready for a fresh start in 2011?

How many of you have had mind-blowing results with setting New Years resolutions in past years? I know, it's tough. Rather than setting resolutions for yourself to implement in 2011, I invite you to try a new way of looking forward to the next 365 days. The past is the past, correct? Let's end 2010 by recognizing some behaviors/patterns that we wish we could break and leave them right where they the past! You can do this. Live in the moment, not in the past. But, all the while, live it consciously. Emptying your backpack of old patterns will leave space to fill with new beneficial behaviors. What behaviors would you like to make room for in 2011?

GoGlutenFreeGracefully is here to make sure you are armed with the information you need to make a healthy transition
into the upcoming year. This is the only newsletter that combines gluten free living, with healthy lifestyle behaviors and fitness education.

This issue is dedicated to you! May you enjoy the holidays with health, happiness and peace of mind. May you be blessed with all the gifts that life has to offer.
Jill Live on Fox13!
Did you have a chance to catch the show live?
Not to worry if you were not able to see Monday's Live at 11 show on Fox13. You can view a video clip of my first segment and get the full recipe on Look for the 8-Hour Brisket post. Please comment and let me know what you think!
Gluten-Free You
Holiday Parties in Gluten-Free Style
Holiday parties should be a time to celebrate. However, a gluten-free lifestyle can turn a simple cocktail party or dinner party into a stressful game of navigating. Remember this simple rule to be P-O-I-S-E-D for success at any social gathering.

ack gluten-free crackers in your bag and lay a stack on a gluten-safe appetizer plate.
ffer to bring a gluten-free side dish or appetizer. Make sure it's something crowd pleasing and hearty.
Inquire about ingredients before you start munching. It may look gluten-free, but you never know until you ask.
Speak with your host/hostess before the party. Nothing is worse for a host to find out about your allergy when you arrive. Call in advance to discuss for both of your sakes.
Eat before you go! Get a good base in your belly before game time just in case.
Don't keep filling your wine glass if you haven't had the food to neutralize the alcohol. Need I say more on this one?

Move It or Lose It
exerciser 8 Tips for Staying Active During the Holidays
We all know that life gets chaotic during the holidays, but that's no reason to watch our workouts get pushed to the back burner. Here's a few tips to keep you on track.

1. Ask for Fitness Gift Certificates for the Holidays. What better gift could you ask for than the gift of fitness? Suggest a gym membership gift from your spouse, or a personal training session from your kids. How about a week-long pass to your favorite yoga studio, or a punch pass to the local pool?

2. Schedule Your Workouts Such as You Would Schedule A Hair Appointment. Open your schedule book for the week ahead and write in your workouts for the week. Better yet, set a phone alarm for the time you have dedicated to exercise. Drop what you're doing when the alarm sounds and grab a quick workout. Make it a priority, and I guarantee you won't be disappointed in yourself.

3. Cut Your Workout Goal in Half. If you normally spend an hour in the gym, and it means cutting your time in half to fit it in, then DO SO! It's better to get half in, than none at all.

4. Use Catch Up Time With Friends in an Active Setting. If you find yourself having to choose between lunch with a friend or a workout, then combine the two! Grab a smoothie, your snowshoes and your friend to head outside for an adventure. Or, ditch the ipod and tell a friend to meet you on the treadmill. Chat instead of listening to music.

5. Try a Class at the Local Gym. Sometimes all the motivation you need to stay active, is the motivation of an instructor-lead class. Take the guess work out of your gym experience and let your mind relax while following someone the direction of someone else.

6. Shop or Run Errands in Your Exercise Clothes. Guaranteed if you stop at home to change clothes, you'll get wrapped up into something that you feel needs to take priority. Being dressed for exercise success will help to bridge the brain-fitness connection.

7. Use Your Time Wisely. If you have extra time on a Monday, but know Tuesday will be a trainwreck, then invest the extra time on Monday and take Tuesday off. Make sure you plan Wednesday's workout in advance to not "fall off the wagon".

8. Breathe and Stretch. Sometimes it will not behoove your body to exercise on a day where you feel run down. Don't throw the notion of activity out the window. Dedicate some time to sit quietly, breathe and stretch. It's just as important to lengthen your muscles as it is to strengthen them. You can combine stretch time with many activities such as catching up with your kids or watching the news.

YOU ARE WORTH a little extra effort!

Food For Thought
The Best Darn Holiday Cookies Ever
Courtesy of Christine Hesket, personal friend and gluten free goddess baker. Thank you!

Gluten Free Coconut Cranberry Chews

1 1/2 C. Butter  (you can use 3/4c shortening    and 3/4c ghee to make dairy free version)
1 3/4 C. Sugar
2 eggs
2 T. Grated Orange Peel (peel from 2 oranges)
2 t. Vanilla
3 C. Gluten Free Flour ( see below for flour mix)
1 t. Xanthan Gum
1 t. Baking Powder
1/2 t. Salt
1 1/2 C. Dried Cranberries
1 1/2 C. Shredded Coconut (unsweetened)

Beat butter, sugar, eggs, orange zest and vanilla until smooth.  Add gluten free flour, xanthan gum, baking powder, and salt.  Beat on low until dough comes together.  Mix in coconut and cranberries.

Form cookie sized balls and place on cookie sheet.  Bake at 350 for 8-11 mins.  Do not over bake!

Bette Hagman's Gluten Free Flour Mix (makes 9 cups)
Brown Rice Flour (2 parts)   6 cups
Potato Starch (2/3 part)       2 cups
Tapioca Flour (1/3 part)       1 cup

YOU DESERVE a healthy holiday treat that you can feel good about serving your guests and family!

You, Only Better!
immune Sugar, Sugar! Oh, Honey, Honey!
Get Ready for January 3nd! Back by popular demand...the 45-day Sugar Challenge!
Will you accept the challenge. Last year the goal was 30-days, but this year we are upping the ante to 45-days. What better way to restart your system after all of the holiday hooplah, than taking a 45-day sugar vacation!?
It's this simple: logon to and submit a post, letting me know that you are "in" for the challenge. You don't have to use your real name, but please share a story as to why you want to release sugar for the next 45 days. I will comment and post daily to help encourage all of you along the way.
Don't worry...I'll be accepting this challenge right along with you!
The advent of this program came when I realized that often times the hardest part of sticking to a behavior goal, is the pressure we receive from friends and family who challenge our decisions. By embarking on a group based challenge, you will have the support and dedication of your team to help you succeed.
For all the details, log on to the blog spot and read further!

YOU DESERVE a dietary jump-start after the holidays!

What's New on
Are you ready to finally release the gluten that is holding you back?
What will it take for you to make 2011 your first COMPLETELY GLUTEN-FREE YEAR?
Having gone through the gluten free transition myself, I can tell you first hand that it's not always easy to commit and implement the changes necessary to go gluten free. I am here to help!

January Special! Buy 3 personal one-on-one coaching sessions for the price of 2, but you have to act before January 31st. This is an offer you cannot watch lapse. Your optimal health and wellness is waiting for you to commit! Email me at to discuss which coaching options will be best for you.

January Special! One night only! January 6th at 6pm EST: "The Step By Step Plan you Need Before Going Gluten Free". This class is specially priced at $59 and will be recorded for your convenience and emailed to you in mp3 format, if for some reason you cannot make the call live. What better time than the first week of the year to implement a plan to help segue you into gluten free freedom! Email me at for more information and sign up.

YOU DESERVE to be living your best life possible! 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 co-workers in helping to understand this disease. Celiac's only cure is a dietary modification, and with proper modification health and wellness can be attained.  Please feel free to share my specially designed newsletter. 


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Jill Molchan