GoGlutenFreeGracefully Newsletter
Volume II Issue 5
In This Issue
Gluten Free You
Food For Thought
Move It and Lose It
You, Only Better
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February 25, 2011
Dear  ,
Last weekend, I hosted a meeting in my home. One of the facilitators had just been to a dinner party at her neighbors the night before, who cooked a "fabulous gluten-free meal", the recipe of which she downloaded from a "great site you must visit". I'm not one for gloating, but I am one for I'd like to say thank you to all of you who make this dynamic process of educating through awareness a rewarding process for me. I love what I do, and I love that you take the time to share in this.

This month's newsletter took me the better part of a day to compose, because I re-routed my computer station from my office to the kitchen, for a change of scenery.  Between writing articles, I would catch glimpses of the news program. Today, above all days recently I felt this unshakable sense of heaviness coming from our country and all over the world, where turmoil is a dominant theme, and people tend to be blaming everyone else, and their ideas for the problem that are perpetuating.

This 'heaviness' resonated with me on all of my errands and meetings, until I would sit back down at my computer and continue to write about these simple health and wellness tips, designed to make life a bit 'lighter'. The idea of health, takes on a different form for many individuals, however the one constant in our health is US. We have information available to us to help us on our health journey, and we are in the driver's seat to choose what is best for us and our bodies. I hope you find this month's information as useful and simple as I felt pertinent. I've designed this information to be user-friendly, to take with you some tips and tricks to ease your transition into the best version of you, you can be.

Simplicity in theory behind this month's 'You, Only Better' segment. Easy choices to fill you pantry with in this month's 'Gluten Free You' section. Lightness in the dynamics of the flavor and nutrients in this month's 'Food For Thought' recipe. And, a trusted 2-century old workout tool making a stellar comeback!

Sit back and enjoy, please and have a wonderful weekend!
Gluten-Free You
Last month we began compiling a 'must-have' pantry list of foods to help heal your digestive system by replenishing the vital nutrients that many gluten sensitive systems are lacking. Mother nature gave us healing foods as a gift from the earth and the power of these foods is miraculous. For the next two 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. If you missed last month's list, you can now view past newsletters at


1. Quinoa: Pronounced "keen'-wah". This nutty tasting, fast cooking seed that is often confused as a grain can be found in red, white and black varieties. Quinoa is a powerful grain replacement because it contains all 9 essential amino acids, making it a complete protein. High levels of magnesium, fiber, manganese and copper make this wonder food good for lowering blood pressure, fighting oxidative stress and balancing a finicky digestive system. Quinoa can be eaten like any other grain, added to cucumber and parsley salads with lemon juice to make GF tabbouleh, or simmered in its flake form as a delicious breakfast cereal.
2. Lemon:
For centuries, lemons have been used to treat indigestion and constipation, but it's vitamin and mineral profile further make this fruit a candidate for a dietary staple. Packed with Vitamins C&B, riboflavin, magnesium and calcium, the benefits of lemon can be seen with as little as a few slices per day. Use fresh lemon juice and olive oil as a simple, fresh salad dressing. Add 1/2 pressed lemon, 1/4 tsp stevia and a sprinkle of sea salt to 16oz club soda for a dynamite mid-day pick-me-up, post dinner digestive beverage or a post-workout recovery drink.
3. Salmon: 
Low in saturated fat and calories, but high in Omega-3 fatty acids. Salmon contains high levels of Vitamins B6, B12 and the minerals selenium, phosphorus and magnesium. A 4oz serving of salmon provides the DV of Vitamin D, which is important in helping uptake calcium. Salmon can be baked at 375 degrees for 25 minutes for a fast dinner protein, or used in it's canned form in place of tuna fish for sandwiches. Always rinse and pat dry your salmon before cooking.
4. Blackstrap Molasses:
One tablespoon of blackstrap molasses contains 4.5mg of iron, as much calcium as a glass of milk, 20% RDA of magnesium and potassium, B-vitamins, chromium, copper and selenium. Blackstrap molasses are the least sweet of all the varieties but the most nutritionally dense. Add to soups and chili. Add to all baked goods, especially muffins and breads to add a beautiful color. Add to meat marinades with vinegar, garlic, salt and your other favorite spices.
5. Yellow Curry Powder: This spice is usually a combination of coriander, fenugreek and turmeric, the latter giving it its yellow hue. Turmeric is a powerful anti-biotic and anti-inflammatory, helping to ease digestive stress while strengthen the digestive system by improving intestinal flora. Also an antibacterial, it helps to purify the blood and stimulate new blood tissue formation. Yellow curry can be mixed with coconut milk and honey as a sauce for stir fries OR combined with plain yogurt, lemon juice, garlic and honey to be used as a dressing for cucumber salad or as a topping replacement in this month's featured recipe. 

Stay tuned next month for 5 more! 

Food For Thought

Red Quinoa, Salmon and Lentil Cakes with Tangy Roumelade Sauce

This recipe came to me by surprise, as I thought to combine all of my favorite kitchen ingredients to create an equally satisfying alternative to crab-cakes. Served as a main dish on top of salad, or in a smallersalmoncakes bite sized version to top rice crackers as an appetizer, this recipe is bound to delight your family and guests.

From Jill's Kitchen to Yours                           


For the Cakes:

2 X 10oz cans wild caught salmon, use a trusted brand like Natural Directions, as some varieties tend to be grey and fishy

1 can lentils, drained and rinsed, mash with fork or hands

3/4c. cooked red quinoa

1t sea salt

1/2t black pepper

1/2 lemon juice

1T each canola mayo and dijon mustard

1c sauteed yellow onion

2 cloves diced garlic

1c fresh chopped parsley   

*Mix salmon, mashed lentils and quinoa in medium mixing bowl. Add spices, lemon juice, mayo and dijon. Stir in onion, garlic and parsley.  

Form into 8 large patties, or smaller appetizer sizes. Pan sear in olive oil until crispy on outside. 


Tangy Roumelade Sauce 

3/4c lowfat plain yogurt

1/3c light mayo

1T horseradish

1t salt

1t crushed garlic

3T ketchup

3T diced capers

1/2 pressed lemon

*Combine all ingredients. Chill for 1 hour before serving* 


Visit for the printable version of this recipe.
Move It and Lose It
ketllebellWhat Are Those Wacky Cast Iron Workout Tools?
Kettlebells, which look like cannonballs with an attached handle, have been gaining popularity recently in the American fitness industry. Although this Russian workout tool has been around for centuries, its recent popularity is due in part to the multitude of benefits the user can attain, from general strength and endurance to increased flexibility and fat burning. Because this workout tool provides such a dynamic core and total body workout, it is paramount that the user is certain of their form and uses momentum and strength to create motion. Below, you will find instructions to perform the basic Double-Arm Swing. Start with a low weight bell and increase size from there.

Starting position:
Stand in a lowered squat position with kettlebell between the legs and both hands firmly gripping the handle. Back should be flat, core is engaged by pulling belly button to the spine, and weight is in the heels. Simultaneously rock weight to the heels and let kettlebell move backward underneath you, slightly beyond the ankles.
Movement position:
For the upward phase, extend lower body by snapping the hips forward in one fluid motion, while the arms extend to just beyond shoulder height. Drive with the quadriceps, gluteals and core. To lower back to starting position, pull belly button to spine and resist momentum by using the deep core muscles.
**This exercise should be fueled by a combination of all lower body and core muscles, not by simply swinging with the arms and shoulders. Start with 1-2 sets of 12 swings, then gradually progress to 2-3 sets of 20+ swings**


You, Only Better!
immune Water in the Morning for a Metabolic Boost?
We've all heard that drinking 8-10 8oz glasses of water is the first step in creating a fat burning, nutrient delivering environment within our bodies. But, is the timing of water as important as how much we drink? This just might be the case!

Water in the morning:

1. Will rehydrate your body after a 6-8 hour rest of no fluids. Especially in the winter, when our environment tends to be more dry, we require a period of re-hydration before we can reach optimal hydration.

2. Will start the digestive process before you have breakfast. Why not get ahead of the curve and lube up your digestive system in preparation for a high fiber, high protein breakfast? Your body will be more likely to deliver necessary nutrients in a well hydrated machine and you will stay more satiated by your breakfast.  

3. Will kick your morning metabolism into high gear. All metabolic functions require water as a catalyst. Starting your day with a glass of H2O will set your body up to react and be energized. Think of water as your internal 'cold shower' in the morning for invigoration.  4. Will jumpstart the elimination process. If you are less than regular in the morning, try this simple cleansing trick, even before you have had your coffee. Constipation is usually caused by lack of hydration, and there's no better time than after a night's sleep to chug-a-lug.  

5. Will get you on the right path for a long day ahead. If you're like me, and you don't even have time for food, nevermind water for a couple hours after starting your day, drinking water in the morning will fuel your tank during the long hours ahead.  


And the proof:

A Clinical Research Center in Berlin found that after you drink 17 ounces of water - Your fat-burning metabolism increases by 30% within 10 minutes of drinking water.


Go to on Monday to read the expanded version of my article, where I talk about the science behind drinking water AND what to do if you just plain DON'T LIKE DRINKING WATER!! 


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!

You can now view your past newsletters on my website! 

Go to to catch up on all the issues you may have missed, or to download recipes such as Hearty Turkey Lentil Soup, Kale Two Ways, and Orange Coconut Chews.  


Are you looking for an inclusive list of gluten-free and gluten-avoid grains and ingredients?

From thickening agents to oils, rice and nut flours, your free list is waiting at This list is great for keeping with you when grocery shopping, or to print and give to your friends and family, so they have an idea of what you can and cannot eat.  


Blog, Blog, Blog and More Blog! 

You're talking and I'm listening, so here you go!! For all y'all who are craving more blogs, starting on Monday, EVERY Monday and Thursday, I will be featuring a new blog post featuring such topics as 'Perfect Brown Rice' to 'The Gluten-Free Traveler' to 'Welcoming Your Child's Gluten-Free Friend to Your Home'. Remember to not be shy after reading...every good blogger loves feedback, so please post a comment if you feel compelled. 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