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Food allergy guide and meal plans

My Gluten Free Pantry

March 18, 2014 //  by Marian Mitchell//  1 Comment

gluten free pantry

To keep a gluten free lifestyle as affordable and uncontaminated as possible it is essential to have a well stocked pantry, freezer and fridge so that you cook at home. When eating out, it is difficult to make sure your food in completely uncontaminated unless the place you go to is in the know, takes precautions like paper that gets throw away into baskets instead of plates, the employees know to change their gloves, and there are dedicated pots, pans, cookware, water and oil.

Here in Phoenix I am lucky that the Gluten Free movement is setting the example for the country. According to one of my many Gluten Free magazines, Phoenix is one of the top 10 cities in the country where Gluten Free living is easier. Traveling to San Francisco has really opened my eyes to how lucky my family is to be living in Phoenix. Waiters and cashiers here look at me like I’m nuts when I go into my…..list of needs after I tell them we have a gluten allergy.

This has reinforced the fact that I feel the need to share with all those with food sensitivities how important it is for your health, energy, mental clarity, weight loss, pain reduction/free living that you eat at home as much as possible. So now I want to share with you what staples I keep in my pantry at all times to keep eating at home much easier than eating out most days. (Even I wish I could order a pizza now and then on those really rough weeks.)

In my fridge I do keep many Certified Gluten Free sauces, condiments and salad dressings to help with variety. I won’t be sharing them in this post, but I’m sure I will down the road. You will notice that I don’t keep all the gluten free grains on hand at all times. We don’t really eat many grains in our home. I prefer to stick to fresh fruits and vegetables, grass fed/finished/pastured meats, and healthy fats as they are much more nutrient dense. However, the kids love grains and they need more carbs than adults do. So I do use these and others and mix in with different dishes I prepare during the week. Also, please check all labels before buying any of these products on the list. You have to check for the Certified Gluten Free label, check to see if anything was made in a facility that also processes wheat and just be extremely caution. I usually don’t buy anything processed that doesn’t have a Certified Gluten Free label.

Marian’s Gluten Free Pantry Staples

Grains:

White Rice
Quinoa
Millet
Oats
White Rice Spaghetti Noodles

Proteins:

Almond Butter (I buy the ones that require refrigeration after opening)
Peanut Butter
Tuna in water
Salmon in water
Chicken in water
Beans:
chickpeas/garbonzo
black
kidney
northern
Almonds
Cashews
Pepitas
Sunflower Seeds
Veggies:

Glass jarred spaghetti sauce
Diced tomatoes
tomato paste
diced chiles
olives
artichoke hearts
capers

Snacks: (for the kids)

Crunchmaster crackers
granola bars (just in case I don’t have any homemade)
other crackers

Spices: I have a huge collection of spices however the absolute must for starting out are:

garlic salt
garlic
onion
cumin
red pepper flakes
sea salt
pepper
basil
curry

Oils:

Extra Virgin Olive Oil
Virgin Coconut Oil
Sesame Oil
Peanut Oil
Avocado Oil

Flours:

Almond
Coconut
Sorghum
Quinoa
Arrowroot Starch
Potato Starch

Other:

Chicken stock
Beef stock
Vegetable broth
Dried fruit
Dried unsweetened coconut flakes
Raw cacao powder
Baking Soda
Baking Powder
Raw unfiltered honey (local is best)
Sucanat sugar
Enjoy Life Chocolate Chips

I am here for any questions you may have. I welcome any and all questions so please feel free to message me at any time.

Category: Family Health, Healthy Home, Natural Beauty + Body, Nutrition, therapeutic dietTag: gluten free, healthy, pantry, staples

Previous Post: « Neti Pot: An Option For Seasonal Allergy Relief
Next Post: Spring Veggies and Chicken with Quinoa »

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  1. Anne

    March 19, 2014 at 4:51 pm

    THANK YOU! This will be so helpful!

    Reply

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Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

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mairmitchell

I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

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I like to use bone broth as my base since it's pretty much liquid gold when it comes to health, then load up the herbs for flavor and their medicinal properties, then add veggies, chicken, and sometimes gluten free noodles. My family prefers less veggies and more noodles than I do so I often make two batches. Are you willing to do two batches of a similar meal to make everyone happy?
There comes a time when your patient load is full, There comes a time when your patient load is full, your running a practice full time, and just don't have the time to give to high-need patients that you used to.

Even though you have the coaching skills, there just isn't enough time. You don't have to overwork yourself or tell the patients to read the handouts again. Instead, you have a couple of options to improve patient success rate and their satisfaction with your care.

#1: Partner with a Health Coach. A health coach can be an invaluable asset to complement your practice. A good one can ensure your patients are clear on the why behind the treatment plan and guide them in implementing it successfully into their lives. I've talked with a lot of ND's and I know that there are a lot of coaches out there who just can't coach to the level you need for your patients. Everyone has their specialty and finding a coach that is able to follow your treatment plan correctly is a challenge. We are out there!
#2 Offer an Online Coaching Program. You can develop this yourself or you can become an affiliate to programs. Becoming an affiliate is nice because you don't have to put the hours into creating your own course and you make a supplemental income while providing patients with the support they need.

Having partnered with ND's for over 7 years, I have seen firsthand how beneficial a coach and online coaching programs are to their practices. It gives them more time to be the doctor and business owner while knowing their patients are following the treatment plan and getting better quickly, with less frustration. This past year I created an affiliate program for not only my ND partners but all ND's to be able to share with their patients directly from their websites. Everyone is happy, especially the patients. If you haven't yet, head to the link in my bio to learn more about my Coaching Programs available for your patients!
~Marian
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*the link is also in my bio
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Avocado and avocado oil
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I like to enjoy 1-2 servings per meal to keep me satiated all day long.
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