GoGlutenFreeGracefully Newsletter
Volume II Issue 4
In This Issue
Gluten Free You
Food For Thought
Move It and Lose It
You, Only Better
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January 28, 2011
Dear  ,

Sundance Film Festival 2011!
Every year at this time, our quaint ski town of Park City, UT hosts this major event, where we welcome thousands of people from all over the world: people seeking to share their independent films, people devoting entire days to watching these films, and the people who star in the films.

What's so brilliant about the festival is that it shows a cross-section of where the consciousness of the world lays today, at this very moment through film. One of the popular documentaries this year called 'Connected' deals entirely with our recent addiction, as a population, to our personal electronic devices. It shows the malevolence, but also the benefit of our being so 'connected'.

So, I've got to we make this radical shift towards immediate connection with our electronics, our friends, our work cohorts, our finances and our next thought, are we truly balancing that with a momentary connection with ourselves, our true physiological needs and our true desires?

We all get signals from our brain and body to inherently steer ourselves in the right direction of health and wellness. But, if we don't take the time to listen to ourselves and our needs we can become as 'disconnected' as we are 'connected'. Healthy living, wellness and fitness are all gifts that take time, patience and trust to properly receive.

This issue will help to 'connect' you with the most important thing in your life: YOU! If you don't have the time to read this entire newsletter now, then revisit it in segments. I encourage you to chew each section well and digest each piece at it was meant to be: from my heart to yours, something to think about and a stepping stone to helping YOU be the BEST YOU ever!

Gluten-Free You
All of us gluten-sensitive individuals out there know that there's a list of foods that we need to avoid like the plague to ensure that we don't create an inflamed digestive system, causing cramping, bloating and physical malaise. Have you started to compose a list of foods that will eventually start to heal your digestive system and help to replenish the vital nutrients our systems have been depleted in? Mother nature gave us healing foods as a gift from the earth and the power of these foods is miraculous. For the next few months, the 'Gluten Free You' section will help you to create a list of essential ingredients to keep in your pantry, also including why they are beneficial and how they can be used.

1. Coconut milk/oil: Coconut has grown recently in popularity for its antibacterial properties. Anyone with a gluten issue can benefit from a dietary tool that can boost  immunity. Don't fear coconut's fat content, as the fat converts to lauric acid and helps your body to burn fat! Mix coconut milk with peanut butter and tamari sauce for a delicious marinade or a stir fry sauce. Or, freeze in ice-cube trays to add to smoothies.
2. Figs:
Dried or fresh, figs are high in calcium and manganese. Calcium is one of the most depleted vitamins in a gluten-sensitive body, due to lack of absorption. Manganese aids in helping your body to uptake Vitamins C and E, essential for healing and immunity. Figs can be diced and added to salads and rice, or eaten on their own as a power snack.
3. Lentils:
High in protein, folic acid, dietary fiber, Vitamins C and B. That's a small list of this legumes health benefits. Canned lentils are easy to add to any side dish, or read on for a fabulous dried lentil soup recipe.
4. Oysters:
One of nature's highest food sources of B12, oysters have been touted as brain food. Neurological side effects are one of the coined issues of gluten-sensitivity, and this power vitamin helps to rebuild the myelin layer that coats our nerves and helps them to synapse properly. Fresh or canned. For canned, I recommend 'Pacific Pearl' brand, as they are packed in spring water, not cottonseed oil. Top a rice cracker with an oyster and some hot sauce for a low calorie, high protein, high B12 snack. Also, delicious diced and added to cranberry rice stuffing.
5. Almonds: Folic acid, calcium, dietary fiber, monounsaturated fat, manganese and phenylalanine which is a brain/mood boosting amino acid. A perfect snack! Crushed to add to salads, rice or cereal.

Stay tuned next month for 5 more! 

Food For Thought
Hearty Lentil and Turkey Soup

Savory and succulent ingredients make this soup irresistible. The final addition of sweet molasses and tangy vinegar bring the flavors together brilliantly.   

From Jill's Kitchen to Yours

8 cups stock(chicken/vegetable)
2 cups uncooked dry lentils, rinsed
1 lb ground turkey meat, raw and crumbled
3 medium red potatoes, dicedlentil soup
1 sweet yellow onion, diced
3 large carrots, sliced
2 stalks celery, diced
1 clove garlic, diced
2 tsp Herbs de Provence
1 tsp salt
1/4 tsp black pepper
10 whole black peppercorns
pinch fennel seed(optional)
2 tsp molasses
2 Tbs white vinegar

*Bring stock to a boil, while rinsing the lentils. Add lentils and crumbled turkey meat. Meat will continue to crumble on it's own while the soup simmers. Add all other ingredients except for the molasses and vinegar. Simmer, loosely covered with the lid until lentils are tender ~1 3/4 hours. Stir in molasses/vinegar. Cover and let sit 15 minutes before serving.
Note: peppercorns will be tender, and are delicious but rather spicy when eaten. Warn guests or try to remove before serving.

Move It and Lose It
exerciser Honoring a Revolutionist
Earlier this week, we lost one of America's first exercise and nutrition revolutionists at the age of 96 years young. Jack LaLanne began preaching wellness ideas during the Betty Crocker and malt shoppe world of the 1950's. His visions were as simple then as they are now: we need to eat well and exercise everyday to stay fit and healthy. These practices go hand-in-hand. 

At 92 years old, Jack said this in an interview: "I get up at 5 a.m. and work out for two hours. I lift weights for an hour and a half and I spend another half hour in the pool. I never miss my workout. And I hate it. But I like the results. You've got to use your mind and body every day. You've got to sacrifice. It's use it or lose it. Life is wonderful. Life is fantastic. Anything in life that's meaningful, you've got to work at it."

Thanks, Jack! How can us mere mortals who don't have two hours to exercise everyday, still carry on the LaLanne legacy? The answer: just do something everyday! Make it a priority and look at it as an investment in YOU.

If you are currently exercising and you are not seeing the results you want, change something. Standard exercise protocol says to change either your MODE, DURATION, FREQUENCY or INTENSITY to vary your workouts and results. Muscles have memory and they need constant challenging stimulation.

MODE: Bike, run, swim, elliptical, nordic skiing. Ex: If you tend to be a runner, switch to the bike for muscle confusion.
Changing your mode is easy and effective .
DURATION: Do you tend to cardio for 45 minutes and weight train for 30? Switch it up, cardio for 30 and weight train for 45. If your standard cardio session is only 30 minutes, bump it up to 45.
FREQUENCY: Add in an extra day...start with one extra and move up from there.
INTENSITY: This is a tough one for many because this deals in your ability to push out of your comfort zone. Begin by adding in 30-45 second higher intensity intervals in your cardio routine. Or, take shorter breaks between weight training exercises to keep your heart rate stimulated.

Do it for Jack! And, in honor of him, you can hate every minute of it, as long as you connect with fitness's meaning and power and thank yourself in the end for doing something for YOU!

You, Only Better!
immune Sugar, Sugar! Oh, Honey, Honey!

Congratulations to all 63 of the 45-Day Sugar Challenge participants!

As of today, you are on your 25th day and well on your way to smelling sweet success. 3 weeks ago, would you have believed you'd be sugar-free? Your testimonies tell the tale, and I couldn't be more honored to guide a group so motivated.

For those of you who had wanted to try, but weren't quite ready to commit on January 3rd, guess what? There's still time! Why not jump into the challenge starting TODAY and give 20 days a try? Next year, you'll be rip roaring ready for the additional challenge! My recommendation: don't think about it, just do it!

How to get started: go to to register. Send me a post letting me know you are committed. That's it! Free service, as my gift to you. Most importantly, check the past blog posts to catch up on the grocery lists and motivations, and check back daily for the latest tips and tricks.

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!

FEBRUARY Special! Buy 3 personal one-on-one coaching sessions for the price of 2, but you have to act before February 28th. 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.

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