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Adapting to a gluten-free, dairy-free diet can be challenging if you’re unsure of where to start.  If you have additional food allergies or food sensitivities, finding foods to eat can seem nearly impossible.  This list of gluten-free and dairy free foods will take the mystery out of shopping. And if you’re avoiding peanuts and tree nuts, you’ll also find what you need here.

This post contains affiliate links. If you make a purchase through a link, I may receive a small commission, at no cost to you.

Often, the symptoms which lead you to choose a gluten-free, dairy-free diet  don’t give  you the luxury of time to figure things out. 

Medical conditions like celiac disease and non-celiac gluten sensitivity often come with a host of unpleasant symptoms. The same is true with allergic reactions, especially to dairy, peanuts, and tree nuts.

Consuming foods with these products can cause life threatening allergic reactions.

This gluten-free guide will help you fill your kitchen with safe and delicious food. 

What is gluten

Gluten is a type of protein found in wheat, rye, spelt, barley, and malt. It helps baked goods retain their structure and moisture. Gluten found in wheat flour is what gives bread its elasticity. Without gluten, baked goods can crumble easy.

Gluten also acts as a thickening agent.

Why go gluten-free

Studies have shown improved outcomes when gluten was removed from the diets of susceptible people.  This includes people with:

• Celiac Disease
• Non-Celiac Gluten Sensitivity
• Autoimmune Diseases

People with celiac disease (CD) suffer from damage to the small intestines when consuming gluten. This often results in abdominal pain, malabsorption, and nutritional deficiencies. It can even lead to infertility, depression, osteoporosis, and cancer. 

People with non-celiac gluten sensitivity (NCGS) can experience abdominal pain, constipation, diarrhea, migraines, allergies and joint pain. 

Gluten and inflammation

Gluten has been attributed to the development of leaky gut syndrome. This occurs when the intestinal barrier that keeps food proteins from passing into the bloodstream gets compromised. The resulting inflammation can trigger:

• Inflammation 
• Allergies
• Eczema 
• Autoimmune disease

What is dairy

Dairy includes all milk and milk products derived from mammals. This includes cows, sheep, goats, and buffalo. Eggs are often mistaken as dairy, but they’re not. Eggs come from birds which are not considered mammals. 

Who should avoid dairy products

People with a dairy allergy should not consume dairy products. 

People with lactose intolerance lack the enzyme to digest natural sugars found in milk. This can lead to uncomfortable symptoms including gas, bloating, diarrhea, and stomach discomfort.  Eliminating milk can halt these uncomfortable symptoms.

The Problem with Food Labeling

The FDA requires manufacturers to identify common allergens on food labels. This includes gluten and wheat.  Gluten, unfortunately, did not make the list.  Identifying the presence of wheat is  only half the battle. 

Gluten can be found in other ingredients like rye, barley, malt, and spelt. Those of us who avoid gluten are forced to play the guessing game. 

For this reason, your safest bet is to only eat foods with the certified gluten-free label. But that’s only ¾ of the battle. Because unless you know which foods have the gluten-free label, grocery shopping can be long and painful!

I’m going to take away some of that guesswork for you. I’ve been gluten-free since 2017.  Through the years I’ve found some tried and true gluten-free products that have become kitchen staples. 

Even with this knowledge, I always double-check the label before putting groceries in my cart. Manufacturers are known to change product ingredients without notice.

What can I eat on a gluten-free, dairy-free diet

Whole foods purchased in their natural state can be eaten without any problem. This includes:

• Eggs
• Fresh fruits including apples, oranges, bananas, and melons
• Whole vegetables such as kale, spinach, squash, sweet potatoes, and carrots
• Fresh meat including chicken, beef, pork, and lamb. Avoid processed meats as some can contain gluten.
• Fresh herbs like rosemary, basil, and thyme
• Legumes like peanuts, chickpeas, lentils, black and red beans, peas
• Oils including olive oil, vegetable oil, and coconut oil

The shopping list above is an abbreviated list. Feel free to eat any whole foods purchased in their natural state.

Any food labeled “gluten-free” can be consumed. Below is a list of tried and true gluten-free, dairy free foods, and nut free foods. 

Essential List of Gluten, Dairy and Nut-Free Foods to Buy

Years ago, you had to go to stores like Whole Foods or Trader Joe’s to find foods to accommodate a gluten-free diet. These days gluten-free products are widely available at all major grocery stores.

Bread

Canyon Bakehouse Bread Mountain White Bread is the best gluten-free bread in my opinion. It tastes and feels close to regular bread. Your sandwiches won’t fall apart like some other brands I tried, even with tuna fish.

Canyon Bakehouse Bread comes in several varieties including: 

• Plain Bagels
• Burger Buns
• Bush’s Baked Beans

Most grocery stores only carry 2 or 3 varieties, so purchasing other vari eties online may be your best bet..

Cupboard Essentials

Flour

Wheat flour contains gluten. You can find a variety of gluten-free flour blends in most large supermarkets. I make my own gluten-free all-purpose flour blend using brown rice flour. I’ll alternate between Arrowhead Mills Brown Rice Flour and Bob’s Red Mill Brown Rice Flour, depending on what’s available at my local grocery store. 

I also add:

• Bob’s Red Mill Potato Starch 
• Bob’s Mill Tapioca Flour
• Bob’s Red Mill Xantham Gum  

If you’re making baked goods or pancakes, you’ll want to add some. This acts as a binder, holding the structure together. It also helps baked goods retain moisture and gives them elasticity.

Check out my article, How to Make a Versatile Gluten-Free All-Purpose Flour Blend.

Oatmeal

Even though oatmeal is gluten-free, cross-contamination can happen during the manufacturing process. For this reason, oatmeal sourced from gluten-free oats is the best option. For a fiber rich oatmeal try Bob’s Red Mill Quick Cooking Rolled Oats contains 4 grams of fiber.

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How to Make a Versatile Gluten-Free All-Purpose Flour Blend

10 Gluten-Free Life Hacks

Soy Sauce

Gluten can be sneaky, hiding out in products like soy sauce. Liquid Aminos is a gluten-free alternative that  can be used in place of soy sauce. Sometimes I’ll use Kikkoman Gluten-Free Soy Sauce if Liquid Aminos is unavailable. But Kikkoman has a distinct flavor, and that might not work well for all dishes. 

Seasonings

Spices that contain 1 ingredient are generally safe to eat. I like Simply Organic Seasonings because of their potent flavors. Avoid seasoning blends as they may contain gluten. Here are some of my favorites:

• Turmeric
• Cumin
• Cinnamon
• Parsley
• Cilantro
• Smoked Paprika
• Basil
• Rosemary

Other Cupboard Essentials

• Bob’s Red Mill Gluten Free Cornmeal 
• White Rice
• Brown Rice
• Simpli White Quinoa
• Barilla Gluten-Free Pasta 
• Gravy master
• Ragu Sauce traditional 
• Kirkland Pure Maple Syrup
• Pacific Foods Chicken Broth

Snacks

• Enjoy Life Chocolate Chips Baking Morsels
• Nature’s Bakery Gluten Free Fig Bar – Raspberry/Blueberry
• Skinny Pop Popcorn (plain)
• Late July Organic Restaurant Style Tortilla Chips

Fridge and Freezer Essentials

Milk

These days there’s no short supply of dairy-free alternatives for cow’s milk. While cashew, macadamia, and almond milk are sourced from nuts, other options exist. Soy milk and oat milk are 2 popular dairy alternatives. Not all of these are gluten-free so be sure to read the labels.  Rice milk is also widely used. I use Dream Organic Rice Milk in place of milk for all my recipes.

Ice Cream

Like milk, gluten-free ice cream is more often than not made with nuts. So Delicious Cookies and Cream ice cream is sourced from coconut milk.

Yogurt

So Delicious Dairy-Free yogurt is sourced from coconut milk. It has a thick, creamy texture similar to Greek yogurt. Silk yogurt is a soy-based yogurt. Both are available in an assortment of flavors.

Tips for Gluten-Free Shopping

Since manufacturers are not required to identify gluten content in their products, care should be taken. 

• Always Read Labels: Even if a product seems naturally gluten-free, it’s important to check the label for hidden gluten or potential cross-contamination.
• Look for Certification: Products labeled with a gluten-free certification have been tested and are considered safe for those with gluten sensitivities or celiac disease.
• Watch Out for Cross-Contamination: Some products may be processed in facilities that also handle wheat, so opt for items specifically labeled gluten-free to avoid contamination.
• Always read the label for rice blends as they contain spices and other ingredients that may contain gluten.

Conclusion

By stocking up on these gluten-free essentials for your fridge and cupboards, you’ll have a wide variety of ingredients on hand to create delicious, safe, and satisfying meals. Whether you’re cooking from scratch or looking for easy meal options, this list of gluten and dairy-free Foods will help you maintain a healthy and gluten-free lifestyle.

The post Essential Gluten-Free, Dairy-Free, and Nut-Free Foods List for Easy Shopping appeared first on Health Uprising Now.

Do you love the taste of Southern collard greens, but lack the time it takes to make them? Then this quick Ninja Foodi Collard Greens with Bacon recipe is for you! This article will provide step by step instructions on how to whip up a batch of southern style collard greens with bacon in less than half the time. [Gluten-Free, Dairy-Free, Paleo, Whole30]

This post contains affiliate links. If you make a purchase through a link, I may receive a small commission, at no cost to you.

Now if you’re a visual person and prefer to see a demonstration, I’ve created a step-by-step video tutorial that shows exactly how I make these Southern collard greens. From soaking and cutting to cooking, every step is covered in an easy-to-follow format.

Feel free to check it out, or continue reading on for the delicious details.

Health benefits of collard greens

I know I don’t need to tell you how delicious Southern Collard greens with bacon are. But did you know that collards have many health benefits? Collard greens are high in Vitamin K which makes them good for maintaining strong bones. Vitamin K also helps blood to clot and encourages healing.

Collards are also a good source of soluble fiber and are rich in antioxidants. Not to mention, collards contain several other nutrients including Vitamins A, C, folate, magnesium, potassium, and phosphorus. In addition to supporting liver health, collard greens can help improve digestive health and reduce inflammation.

Ninja Foodi

Healthy Collard Greens Recipe

For this Ninja Foodi Collard Greens with Bacon recipe, turkey bacon is used. This is lower in fat and sodium than pork bacon, which is high in saturated fat. 

The rendered oil is typically used as seasoning in Southern collard greens.  Since turkey bacon renders less oil than pork, the turkey bacon is fried in olive oil, a heart healthy fat.

This dish is also made with organic collard greens. Conventional collard greens are sadly on the dirty dozen list. The list is composed by the Environmental Working Group and contains fruits and vegetables with the most pesticides. These pesticides can be toxic.

How do you clean collard greens with salt

Collard greens grow close to the ground. When they’re harvested, they can contain dirt, grit, and even tiny insects. That’s why it’s so important to clean them well. There’s nothing worse than eating a delicious plate of greens only to bite into a mind shattering piece of grit.

Soaking collards in salt water helps to loosen debris and insects. Call me a clean freak, but I like to rinse each individual leaf first to remove visible debris.

Some people like to soak their collard greens whole. I prefer to cut my collard greens before soaking. This allows the salt mixture to reach more surface area. It also makes handling more manageable.

To soak, fill a deep pot with water. Add 1 to 2 tablespoons of salt for each gallon of water. Soak cut greens for 10-15 minutes. Soaking too long can cause collards to lose some of their nutritional value.

Before rinsing, gently agitate greens using your hand. This will further loosen any clinging debris. Drain completely then rinse thoroughly for 3 minutes under running water.

What is the best way to cut collard greens

Before cooking your collard greens, you’ll want to remove the thick, fibrous stems from the base of each leaf. Some people remove the spine as well which is the central stem that runs down the center of each leaf. These spines are thick and take longer to cook.

However the benefit of cooking collard greens in the Ninja Foodi is that leaves are tenderized in only 10 minutes, spines and all! This alleviates the need for having to remove spines prior to cutting.

To cut collards, stack several leaves and tightly roll into a cigar shape. Cut crosswise into 1-inch thick slices using a sharp knife. Repeat until all greens are cut.

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Why do you put vinegar in collard greens

As collard greens mature, their leaves grow larger, tougher and more bitter. The acidity in the vinegar helps to offset the bitterness of the collards. In addition, vinegar helps to tenderize collard greens. 

How long does it take greens to get tender

Traditional collard greens cooked on the stovetop can take over 2 hours to cook. Cooking collard greens in the Ninja Foodi cuts this time dramatically! Collards literally cook for only 10 minutes!

Want to see this recipe in action? Watch my full YouTube tutorial for Southern collard greens here: Quick Southern Collard Greens with Bacon.

Print

Easy Ninja Foodi Collard Greens With Bacon Recipe

This Southern-inspired side dish combines smoky bacon with nutrient-packed collard greens for a healthy and delicious meal in minutes."

Course Side Dish

Keyword Gluten-Free, Paleo, Whole30

Equipment

• 1 Ninja Foodi

Ingredients

• 3 bunches Collard greens
• 12 ounces Turkey bacon Cut into 1/2 inch strips
• 1 Onion
• 3 tbsp Olive Oil Extra Light Virgin Oil for Frying and Baking
• 2 cups Chicken Broth
• 1 tbsp Onion Powder
• 1 tbsp Garlic Powder
• 1 tbsp Smoked Paprika
• 1/2 tbsp White Vinegar
• Salt to taste

Instructions

• Heat olive oil in a skillet and fry the bacon and onions until brown. Start with 2 tablespoons of olive oil and add more if needed. Ideally, there should be 2-3 tablespoons of oil remaining upon completion to be used in the next step.
• Add bacon and onion mix to cleaned, cut collard greens. Pour remaining oil over the collards.
• Add garlic powder, onion powder, smoked paprika, and salt to taste. Toss until the greens are seasoned throughout and the oil is evenly distributed.
• Pour 2 cups of chicken broth into the Ninja Foodi. Add vinegar.
• Transfer the chopped greens to the Ninja food, and carefully mix with liquid.
• Set the Ninja Foodi to the pressure cooker setting. Cook on high for 10 minutes, performing a quick release when done to release the steam.
• Stir the greens to evenly distribute the flavors before transferring to a serving platter.

The post Quick and Easy Ninja Foodi Collard Greens With Bacon Recipe appeared first on Health Uprising Now.

20 Pumpkin Dessert Recipes to Indulge in This Fall

Pumpkin season is upon us and so are these delicious pumpkin dessert recipes. Feeling pessimistic because of your paleo diet? Gloomy because you’re gluten-free? Well fret not. This recipe roundup includes an assortment of gluten-free and paleo pumpkin desserts you’re sure to love.

Why Pumpkin Fall Recipes Are a Must for Healthy Autumn Indulgence

Why do we love fall pumpkin recipes so much? Is it because the smell of pumpkin and spices makes us feel warm and cozy? 

Maybe pumpkins remind us of the upcoming holiday season.

Well, here’s another reason to love pumpkins. Pumpkins are loaded with antioxidants and a wide variety of vitamins and nutrients.  Vitamins A, C , E,  B6, iron, magnesium, niacin and folate are just a few. 

Pumpkins are also a rich source of fiber which helps improve gut health. And since pumpkins are naturally sweet and low in calories, they’re a good choice if you’re trying to maintain your weight. 

Pumpkin And Warm Spices: The Perfect Pair for Gluten-Free and Paleo Baking

Pumpkins pair nicely with warm spices like nutmeg, cinnamon, and cloves. The comforting flavor and aroma are so inviting, even candle companies have capitalized on the scent.

If you’re on the gluten-free or paleo diet, you’re in for a special treat. Not only do pumpkins help baked recipes retain moisture. Pumpkins act as a binder, holding your ingredients together. This is important because baked desserts can be crumbly without gluten.

Plus, pumpkins are naturally creamy which makes them the perfect ingredient for recipes without butter or milk.

So brace yourself…even reading these pumpkin dessert recipes can trigger an irresistible craving for autumnal sweetness.

20 Pumpkin Dessert Recipes for Fall

1

Easy Healthy Pumpkin Pudding (vegan, paleo, AIP)

A no bake fall dessert made entirely from scratch. With only a few ingredients, this easy pumpkin pudding is ready in 5 minutes.

Check out this recipe

2

Almond flour Chocolate Chip Pumpkin bread (gluten free, paleo, vegan)

Try this easy and healthy homemade chocolate chip pumpkin bread recipe. This almond flour pumpkin bread is paleo, vegan and gluten free. It is moist and delicious.

Check out this recipe

3

Gluten Free Pumpkin muffins

These Gluten Free Pumpkin Muffins are light, moist and super flavorful. This gluten free, eggless, coconut free, AIP, paleo, vegan recipe takes 10 minutes to make in just a few simple steps.

Check out this recipe

4

Gluten-Free Pumpkin Scones

These Gluten-Free Pumpkin Scones are Perfect for breakfast, brunch, or a special treat!

Check out this recipe

5

Gluten Free Pumpkin Cookies with Maple Frosting

A soft and chewy gluten free pumpkin cookie recipe with maple cream cheese frosting. Easy to make and perfect for Fall. This is the BEST GLUTEN FREE cookie recipe.

Check out this recipe

6

Sugar-free Gluten-free Pumpkin Roll–dairy-free with vegan option

This Dreamy Sugar-free Gluten-free Pumpkin Roll is sure to be a hit for your Holiday table–and all year round. Soft Pumpkin Cake and creamy dairy-free filling, lightly dusted with sweetener–yum!

Check out this recipe

7

Healthy Pumpkin Snickerdoodles- gluten-free w/ keto option too!

Looking for Healthy Cookie Recipes or Allergy Free Cookies? These Pumpkin Snickerdoodles are Gluten-free, Dairy-free, Egg-free and Sugar-free and you can make them low-carb too!

Check out this recipe

8

Healthy Pumpkin Truffles (dairy-free, paleo, low-carb) | Whole New Mom

These Pumpkin Pie Truffles combine the goodness of a smooth pumpkin inside enrobed in White Chocolate. Low-carb and dairy-free / vegan so you can enjoy them guilt-free for the Holidays, or year round!

Check out this recipe

9

Gluten Free Pumpkin Bars – Allergy Free Alaska

Pumpkin pie meets a cookie crust. These super simple Gluten-Free Pumpkin Bars are a cinch to make and taste absolutely divine!

Check out this recipe

10

Vegan Pumpkin Brownies – gluten free option

This recipe for vegan pumpkin brownies is the perfect way to enjoy the flavors of fall. These brownies are rich, fudgy and chewy!

Check out this recipe

11

Paleo Pumpkin Mocha Brownies – egg-free, refined sugar-free

With a nice dark chocolate flavor and the subtlest hint of pumpkin, these paleo pumpkin mocha brownies will delight your taste buds!

Check out this recipe

12

Paleo Pumpkin Whoopie Pies (SCD, Gluten Free, Dairy Free)

This Pumpkin Whoopie Pies recipe features cake-like cookies sandwiched around meringue that has been whipped to a marshmallow fluff consistency!

Check out this recipe

13

The Best Gluten-Free Vegan Pumpkin Pie (Allergy-Free, Dairy-Free)

The BEST Gluten-Free Vegan Pumpkin Pie recipe! Easy from-scratch, allergy-free, healthy, & delicious! Creamy pumpkin filling & a flaky dairy-free crust!

Check out this recipe

14

Pumpkin Sticky Date Pudding (Gluten-Free, Dairy-Free)

Healthy sticky date pudding recipe made with pumpkin puree and naturally sweetened caramel sauce. Paleo, gluten-free, dairy-free.

Check out this recipe

15

Fresh Pumpkin Donuts : Gluten Free, Dairy Free, Nut Free, Egg Free

These super soft, super delicious pumpkin donuts are the perfect treat for all of your fall weekend adventures!

Check out this recipe

16

Dairy Free Pumpkin Pudding (SCD, Paleo, Egg Free)

This Dairy Free Pumpkin Pudding recipe tastes like pumpkin pie filling and is a healthy pumpkin dessert recipe that’s refined sugar free.

Check out this recipe

17

Gluten Free Pumpkin Cupcakes with Cinnamon Frosting

These Gluten Free Pumpkin Cupcakes are filled with flavor! They are topped with a thick and creamy cinnamon buttercream frosting!

Check out this recipe

18

Pumpkin Sponge Cake with Caramel Glaze

This paleo pumpkin sponge with caramel glaze is sweetened with honey and packed with nutrition!

Check out this recipe

19

Soft Gluten-Free Pumpkin Cookies with Chocolate Chips

Soft gluten-free pumpkin cookies with chocolate chips, fluffy, moist and cake-like cookies bursting with pumpkin spice. An easy gluten-free pumpkin cookies recipe loaded with creamy chocolate chips.

Check out this recipe

20

Gluten Free Pumpkin Bread (1-Bowl, Dairy-Free)

Warm up your mornings with the best vegan gluten free pumpkin bread – moist, healthy, and bursting with pumpkin spice goodness. Perfect for breakfast, brunch, or a cozy snack. Get the recipe now!

Check out this recipe

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Summary

There you have it…20 pumpkin dessert recipes to indulge in this fall. This just goes to show, you can have your cake and eat it too on the paleo and gluten-free diets. So grab your apron, pick your favorite recipes and experiment to your heart’s content. Happy baking! 

The post 20 Best Pumpkin Dessert Recipes to Indulge in This Fall appeared first on Health Uprising Now.

A number of diets have gained popularity in recent years for their ability to reduce inflammation.  Inflammation has been associated with autoimmune disease and other chronic illnesses. Two popular diets are the paleo diet and the Whole30 diet. This article will compare the paleo vs. Whole30 diet and explore the pros, cons and purposes of each.

The information provided is for general informational and educational purposes only. It is not intended as medical advice, and it should not be used to diagnose or treat any health condition or illness. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or your individual health.

Paleo vs. Whole30 Diet

Chronic inflammation can damage certain types of cells throughout the body. This can ultimately lead to skin disorders, respiratory issues,  type 2 diabetes, heart disease, autoimmune disease,  and a host of other illnesses.

Both the paleo and Whole30 diets can result in improved health outcomes. But they both have different approaches. The ideal diet for you will depend on your health goals and personal preference.

Purpose of the paleo diet

The paleo diet consists of foods similar to what our hunter-gatherer ancestors ate during the Paleolithic Era.

The premise is that our bodies have not adapted to our “modern diets”.  Farming was introduced around 10,000 years ago.  Grains, legumes and dairy products became readily available as a result. 

It’s believed that our genes were not wired to process these “new” foods. These foods are believed to cause inflammation. Chronic conditions can result.

The paleo diet helps improve health outcomes by eating foods our bodies are wired to eat.

Purpose of Whole30 diet 

The purpose of the Whole30 diet is to identify foods you’re intolerant to. Food intolerance can trigger or exacerbate many chronic conditions. 

The paleo diet eliminates all potentially inflammatory foods. Forever. 

The Whole30 diet eliminates potentially inflammatory foods for 30 days. Once the 30 days are complete, foods are reintroduced. This phase lasts 10 days. 

Only foods that cause a reaction on the Whole30 diet are eliminated for good. 

Foods you can eat on the paleo and Whole30 diets

Allowed foods on both diets are similar, however, Whole30 is more restrictive. The following foods can be consumed on each diet.

Lean Meats and Grass-Fed Meats

Meats should preferably be grass-fed, free-range, and organic. These meats provide a higher quality of protein and omega-3  than regular meats. The high omega-3 helps to reduce inflammation. But if grass-fed, free-range and organic aren’t available or within your budget, don’t let that stop you. What matters is the meat is unprocessed.

Wild-Caught Fish 

These include fish, shellfish and other types of seafood that were harvested directly from natural bodies of water including seas, oceans, and rivers. Halibut, cod, sockeye salmon, and mackerel, are a few examples of wild-caught fish. Wild-caught is preferred over farm-raised, however let your personal preference guide your selection.

Healthy Fats 

Healthy fats come from certain oils as well as avocados, nuts, seeds and some fish. Here are some examples.

• Olive oil, coconut oil and avocado oil are considered healthy fats.
• Salmon, tuna, sardines and mackerel are high in omega-3 fatty acids.
• Flax seeds, chia seeds, pumpkin seeds, and sunflower seeds are also healthy fats.

Vegetables

Most vegetables are acceptable on both the paleo and Whole30 diets, including green leafy vegetables, cruciferous vegetables like cabbage and brussel sprouts, starchy vegetables, and root vegetables. However, certain vegetables should be avoided, and they’re mentioned below. 

Fruits

Most fruits are allowed on both diets. This includes berries, pits (peaches, plums), cores (apples, pears), citrus fruits, melons and tropical fruit (mangos, papaya). Some stricter paleo eaters will avoid or limit their consumption of fruits containing high amounts of sugar. These sweeter fruits can cause spikes in blood sugar and increased insulin production which can lead to insulin resistance. 

Seeds and Nuts

All tree nuts, nut milk, and nut butters are acceptable on both diets. Peanuts, however, are considered legumes and should be avoided.  More on restrictions later.   

Other

In addition to the above, the following may be consumed in moderation on the paleo diet:

• Dark chocolate, providing it doesn’t have added sugar or milk.
• Wine
• Natural sugars like raw honey, maple syrup, and blackstrap molasses.

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Foods to avoid on the paleo diet and Whole30 diet

The following foods should be avoided on both diets.

Grains

These foods tend to have a high glycemic index and are difficult for some people to digest. 

Legumes

These foods contain anti-nutrients which prevent the absorption of nutrients in other foods. 

Dairy

Many people are unable to digest milk. In addition, conventional dairy products often contain hormones and antibiotics.

Refined Sugar 

Refined sugar causes spikes in blood sugar and insulin levels. Artificial sugar can throw gut bacteria out of balance. This can result in digestive problems as well as metabolic disturbances like insulin resistance, hyperglycemia, hypoglycemia, and hormonal imbalance.

Processed Foods

These foods lack nutrients and tend to be higher in calories. Some people even experience allergic reactions to the artificial colors, flavors, and preservatives in these foods. Processed foods include lunch meats, frozen food, ready made breakfast cereals, and canned fruits, vegetables and meats. Meat products like sausage, bacon, and salami are also processed. 

Vegetable Oils

These oils tend to be higher in Omega-6 fatty acids, which makes them more likely to trigger inflammation. In addition, it’s not uncommon for partially hydrogenated oil to contain trans-fats, which are the worst fats. 

Other

In addition to the above, the following foods should be avoided on the Whole30 diet.

• ALL Alcohol
• ALL added sugars, including natural sugars like raw honey, maple syrup, and blackstrap molasses

What are the pros of the paleo diet

The paleo diet is rich in nutrient dense foods that promote healing and overall health. Because processed foods are minimized or eliminated, the risks associated with these foods are also reduced. The paleo diet works well for reducing inflammation.

Blood sugar is stabilized with the elimination of refined sugars and carbohydrates. Stable blood sugar means no spikes and crashes that drain you of energy. Many have experienced improvements in mental clarity as a result.

Another benefit is weight loss, since the paleo diet is so restrictive. And there’s no calorie counting involved. Also, nutrient dense foods cause you to feel fuller faster so they support weight maintenance. 

The increased fiber from fruits and vegetables helps improve digestive health.

What are the pros of the Whole30 diet

Like the paleo diet, the Whole30 diet is rich in nutrients and helps stabilize blood sugar. It also results in weight loss and improved digestive health. An added benefit of the Whole30 diet is it  helps to identify food intolerances.

The Whole30 diet is also said to reset your taste buds, so sugar and salt cravings diminish.

What are the cons of the paleo diet

The paleo diet is a restrictive diet and may be difficult to sustain for the long term. The elimination of grains, legumes, and dairy can result in deficiencies in calcium, vitamin D, B complex vitamins, magnesium and iron. 

Reduced carbohydrates can also lead to a lack of energy.

Another disadvantage is that constipation can occur because of the elimination of grains and legumes.

Health isn’t the only concern. A restrictive diet can  impact your social life. It may be difficult finding foods you can enjoy while eating out. 

Still another con of the paleo diet is the cost. Organic, grass-fed, and wild caught foods can be pricey. Also, these items may not be available where you shop.

Weight loss may not be a desired outcome for some.  

The good news is the paleo diet doesn’t have to be all or nothing. You can customize it to suit your needs and preferences. 

Years ago I was searching for an anti-inflammatory diet. I opted out of the paleo diet because it seemed too restrictive. Having multiple food allergies and sensitivities, the last thing I needed was a restrictive diet.

But apparently there are different variations of the paleo diet. Some people use the paleo diet as a model to base your diet off of, rather than a rigid set of rules.

What are the cons of the Whole30 diet

Like the paleo diet, the Whole30 diet is highly restrictive, albeit for 30 days. Still there’s a chance of nutritional imbalance as entire food groups are removed. Low energy, constipation, and cost are also cons.

Another con is the potential for rebound weight-gain when restricted foods are added back in. 

Is paleo gluten-free

The paleo diet restricts all grains, so it is gluten free. Care should be taken to check labels on foods and seasonings.i

Is Whole30 gluten-free

The Whole30 diet is gluten-free during the 30 day elimination period. However, it can be added back in during the 10 day reintroduction period to see if it is tolerated.

Summary

In a comparison of the paleo vs. Whole30 diet, both emphasize unprocessed, nutrient dense foods. Both diets allow lean meats, fish, fruits, vegetables, nuts, and seeds. Likewise, both diets exclude grains, dairy and legumes. The Whole30 diet is an elimination diet. It has more restrictions, but only during the first 30 days. The paleo diet is more of a lifestyle diet that lasts indefinitely. Each has the potential for reduced inflammation and improved health outcomes. Consult with your healthcare provider to determine the diet that best suits your needs.

The post Paleo vs. Whole30 Diet: Everything You Need to Know appeared first on Health Uprising Now.

What better way to kick start your day than to indulge in a nutritious high-fiber breakfast. Not only will your digestive system be happy, but you’ll feel satiated and energized. Finding a variety of gluten free recipes that are also high in fiber can be challenging. That’s why we created this flavorful roundup of gluten free high fiber breakfast recipes. We’re sure you’ll agree, somewhere in this list is a new morning favorite or two…maybe even three!

What are the benefits of eating a high fiber breakfast

There are many benefits to eating a high fiber breakfast. For starters, a high fiber breakfast fills you up. This reduces the likelihood of you experiencing mid-morning hunger. And if you’re not hungry, you’ll be less tempted to fill up on unhealthy snacks.

Another benefit of eating a high fiber breakfast is that it helps to moderate glucose levels. This prevents spikes and crashes and maintains consistent energy levels.

If you’re prone to constipation, a high fiber breakfast can kickstart your digestive system. Combined with a few simple constipation relief strategies, you can finally get a handle on  chronic constipation once and for all. 

A diet high in fiber has other health benefits including reducing cholesterol levels and reducing the risk of type 2 diabetes.

Learn more about the benefits of a high fiber diet and grab your Free Constipation List of High Fiber Foods. This list is also gluten-free. 

If you’re looking for gluten-free high-fiber dinner recipes, check out Gluten-Free High Fiber Dinner Recipes.

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21

Easy Vegan Banana Oat Muffins (Gluten Free Tested!)

These easy vegan banana oat muffins taste bakery-level good, but they’re secretly full of satisfying fiber and protein.

Check out this recipe

22

The Best Oat Waffles

These oat waffles are unbelievably delicious. Super easy, healthy, tasty, and one of my favorite breakfast foods. Get the recipe now!

Check out this recipe

23

Chia Pudding Breakfast Bowl with Almond Milk and Superfood

Loaded with superfoods, this easy keto-friendly chia pudding breakfast bowl is tasty, nutritious, and free from gluten, dairy, soy, and grains.

Check out this recipe

24

Grated Egg Avocado Toast

This grated egg avocado toast is super quick and easy! This recipe is loaded with protein, nutrients, and flavor.

Check out this recipe

25

Cinnamon Spice Oatmeal

Cinnamon spice oatmeal is a healthy and delicious breakfast option that is packed with nutrients and fiber! Great for kids and adults.

Check out this recipe

26

Sweet Potato Oatmeal Pancakes (Gluten-Free)

Are you searching for a healthy, tasty, and gluten-free pancake recipe? If yes, then your search ends here with this sweet potato oatmeal pancake recipe. Serve with yogurt and berries or nut butter and syrup!

Check out this recipe

27

Vegan Banana Oatmeal Pancakes (Gluten-Free)

Are you looking for a dairy free, wheat free, gluten free, and purely vegan breakfast idea? If yes, then we’ve got the best recommendation, vegan banana oatmeal pancake are here to save the day!

Check out this recipe

28

Nutritious Flaxseed Overnight Oats

These nutritious flaxseed overnight oats are packed with fiber, healthy fats, and omega-3s! They're prepped in less than 5 minutes, can be made ahead of time, and will keep you feeling full for hours!

Check out this recipe

29

Flaxseed Porridge

This low carb Flaxseed Porridge makes a delicious healthy breakfast. With a nutty flavor and sweetened with maple syrup, it is a great way to start the day!

Check out this recipe

30

Easy Flax Brownie Muffins

Not overpoweringly sweet and with a perfect texture, these grain and dairy-free easy flax brownie muffins are a perfect snack or treat!

Check out this recipe

31

Simple Spinach Fruit Smoothie – Beside the Mountain

Simple spinach fruit smoothie: delicious and easy! A great first-time green smoothie to make. 5 simple ingredients make the perfect blend.

Check out this recipe

32

20 Minute Huevos Rancheros –

20 Minute Huevos Rancheros have crispy corn tortillas piled high with crispy bacon and beans simmered in salsa and topped with poached eggs.

Check out this recipe

33

Simple Savory Oatmeal – Simple And Fraiche

This Simple Savory Oatmeal is chalk full of veggies, protein and healthy fats; all around, a well-balanced breakfast. And not only is it simple and delicious to make – it all comes together in less than ten minutes.

Check out this recipe

34

Raspberry Cheesecake Overnight Oats – Liv’s Little Muffins

These raspberry cheesecake overnight oats are super creamy and delicious, just like a piece of cheesecake while also being packed with protein

Check out this recipe

35

Brownie Batter Overnight Oats – Liv’s Little Muffins

These brownie batter overnight oats are fudgy and rich but yet still healthy and make for an easy breakfast (or treat) on the go! An easy breakfast to please any chocolate lovers out there.

Check out this recipe

Summary

We hope you’re inspired by these gluten-free high-fiber breakfast recipes. Whether you have a busy day in the office, or a leisurely day at home, you’re sure to find the right recipe that suits your schedule and your tastebuds. Enjoy experimenting and discover first hand the benefits of eating a fiber-rich breakfast. 

The post High Fiber Gluten-Free Breakfast Recipes to Start Your Day Right appeared first on Health Uprising Now.

End your day on a healthy note with our gluten-free high-fiber dinner recipes! 

Fiber has many health benefits including constipation relief, weight management and sugar regulation. Fiber also minimizes the risk of colon cancer and cardiovascular disease. Learn more about the benefits of fiber and download your free constipation printable list of high fiber foods. 

This recipe roundup includes an assortment of gluten-free salads, stews, and even stir fry! Made with an assortment of fresh vegetables, gluten-free grains, and beans, these mouthwatering dinner recipes are sure to delight the taste buds. This is the first part of a two-part series.

Stay tuned for the second part of this series on Gluten Free High Fiber Breakfast Recipes.

Gluten-Free High Fiber Dinner Recipes

Healthy Vegetable Stir Fry

This is the easiest, one-pot, healthy vegetable stir fry. Colourful vegetables tossed in an Asian-style sauce, ready in less than 30 minutes.

Check out this recipe

Healthy Black Bean Burrito Bowls {Meal Prep}

These healthy Black Bean Burrito Bowls are perfect for meal prep. The flavor-packed avocado creme makes a delicious burrito bowl sauce too!

Check out this recipe

Edamame Salad (Easy Recipe)

This edamame salad is full of lots of wonderful crunch and flavors as well as nutrients! Great for lunch boxes or as a side salad, too.

Check out this recipe

Fresh Tabbouleh Stuffed Peppers

Quinoa tabbouleh stuffed peppers are a light and fresh version of the classic stuffed pepper. Make this version in summer for light meals.

Check out this recipe

Fava Beans with Tomatoes (Easy Italian Recipe)

Fava beans with tomatoes is such a simple dish and so very easy to make, I bet it will become your favorite “go-to” fava recipe!

Check out this recipe

Healthy Mediterranean Grain Bowl – Moderately Messy RD

A super healthy and tasty Mediterranean grain bowl packed with fresh flavors, healthy fats, protein, fiber and veggies.

Check out this recipe

Vegan Thai Green Curry

This Vegan Thai Green Curry recipe is a fragrant and flavorful one-pan dish that is crammed with wholesome vegetables and tofu simmered in a rich and creamy green sauce! With a mix of mildly spicy, savory, tangy, and umami flavors- this dish will make your senses reel in delight! You can make it in 30 minutes and customize the heck out of it to your liking!

Check out this recipe

Grilled Brussel Sprout Salad w/ Walnuts, Prosciutto & Parmesan – Chef’s Pencil

This salad with grilled Brussels sprouts, walnuts, radicchio, and bacon is loaded with fiber and makes a great choice for a summer lunch or as a side dish to BBQ.

Check out this recipe

Tofu Buddha Bowl with Peanut Sauce (Vegan)

Tofu Buddha Bowl is a fresh, healthy, and delicious lunch or dinner you can make in around 30 minutes! It features crispy tofu, rice, an abundance of vegetables, and a spicy and nutty peanut butter sauce.

Check out this recipe

Creamy Vegan Sweet Potato Lentil Soup • Happy Kitchen

Gluten free, vegan sweet potato and lentil soup is a healthy and tasty meal that will satisfy both your hunger and your tastebuds. This delicious vegetable soup is smooth and filling as well as simple to make. Sweet potato and lentil soup comes out creamy, savory, and decadent thanks to ingredients that not only taste amazing, but are nourishing for your body as well.

Check out this recipe

Vegetarian Roast Dinner • Happy Kitchen

Ultimate vegan loaf, harmoniously blending the earthy richness of lentils, the hearty crunch of nuts, and the umami depth of mushrooms, is a perfect crowd-pleasing holiday centerpiece. This wholesome and easy gluten-free juicy vegetarian roast is packed with plant-based protein and fiber, and is full of flavor! Serve it with mashed potatoes, vegan gravy and a side of balsamic-glazed brussels sprouts for a complete vegan roast dinner!

Check out this recipe

Black Bean and Sweet Potato Stew with Spinach

This plant-based black bean and sweet potato stew is a total comfort food and makes a delicious hearty meal on a cold winter day. Enjoy this satisfying one-pot meal that's rich, creamy and easy to make with simple pantry ingredients.

Check out this recipe

Gluten Free Pasta Fagioli

Enjoy a comforting bowl of Gluten-Free Pasta Fagioli, a wholesome twist on the traditional Italian soup. A rich broth with a texture that's both hearty and satisfying. Easy to make and perfect for busy weeknights.

Check out this recipe

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Vegan Stuffed Peppers

Vegan stuffed peppers are the perfect main dish to impress your friends and family. There is no lack of Mexican-inspired seasoning, such as cumin, smoked paprika, cilantro, jalapeño, and sweet peppers.

Check out this recipe

Creamy Pesto Red Lentil Pasta Salad (vegan, gluten-free)

This creamy pesto red lentil pasta salad pairs the rich flavors of pesto with red lentil pasta for a fresh pasta salad perfect for summer.

Check out this recipe

Gluten-free Vegan Eggplant Lasagna • Happy Kitchen

This vegan eggplant lasagna is a satisfying and hearty gluten-free main course full of Italian flavor. Made with a handful of simple ingredients, this vegetable lasagna is full of flavor and nutrients and is just perfect for a cozy family dinner.

Check out this recipe

Slow Cooker Vegetarian Chili (Vegan, Gluten-Free, Allergy-Free)

Easy Slow Cooker Vegetarian Chili is a dump-and-go crockpot meal you can set and forget! This healthy three bean chili is vegan, gluten-free, allergy-free.

Check out this recipe

Healthy Air Fryer Falafel Recipe (Vegan, Gluten-Free, Oil-Free)

This easy and healthy Air Fryer Falafel recipe is gluten-free, vegan, grain-free, & allergy-free! No oil or frying needed for these light & crispy falafel.

Check out this recipe

GROUND TURKEY ENCHILADA SKILLET

This ground turkey enchilada skillet is one of our weekly staples! It’s packed with the irresistible flavors of enchiladas while being a lighter option.

Check out this recipe

Vegetable Stew

Vegetable stew is a hearty and comforting recipe made with a variety of vegetables cooked in a flavorful broth! It is a healthy and versatile meal. Great for the colder weather, family dinners, meal prep, and leftovers!

Check out this recipe

We hope you’ve enjoyed exploring our gluten-free high-fiber dinner recipes! Incorporating more fiber while maintaining a gluten-free diet doesn’t have to be challenging. Wind your down day down with a wholesome, delicious dinner that will keep you satisfied and energized while improving overall health.  Happy cooking and here’s to a healthier, more fiber-filled diet!

The post 20 Gluten-Free High Fiber Dinner Recipes for Better Health appeared first on Health Uprising Now.

Whether you’re young or old, heat sensitivity can cause extreme discomfort in the summer months. With the right products, you can still enjoy the season doing the activities you enjoy. In this article we’ll show you how to beat the heat with these Amazon summer essentials. 

This post contains affiliate links. If you make a purchase through a link, I may receive a small commission, at no cost to you.

Heat Intolerance versus Photosensitivity

Summer heat can be hard enough to deal with when you’re in good health. But for some, medical conditions like multiple sclerosis and hyperthyroidism can cause heat intolerance. Warm temperatures can cause excessive sweating, dizziness, fatigue, nausea, vomiting, and even heat stroke. 

Even menopause can cause an inability to tolerate warm temperatures. Add to that hot flashes, night sweats, and increased sweating, and you’re like a walking sauna.

Other conditions like lupus, Sjogren’s Syndrome, dermatomyositis and even certain medicines can cause photosensitivity. Exposure to the UV rays of the sun causes the skin to react. Itching, redness, rashes, blisters, hyperpigmentation, and severe sunburn can result.

Summer Essentials to Keep You Cool and Protected

The products below have been selected for their ability to do one or more of the following:

• Cool the body when exposed to warm temperatures
• Provide soothing relief/protection from UV rays

Products to Cool You Down

Portable Handheld Fans 

Get instant cooling on those hot summer days. This handheld fan is lightweight and small enough to fit in your pocketbook. These fans are a lifesaver in crowded environments. And for my “mature” (a.k.a. menopausal) crowd, they’re perfect to use all year long. I even keep one by my bedside to use at night!

Handheld Misting Fans 

These portable fans provide cool air and a mist spray to cool you down with a quickness. Great for outdoor events. This rechargeable fan has 3 speeds. It’s simple design makes it easy to turn off and on with one touch.

Portable Neck Fans 

This hands-free unit sits comfortably around the neck. And because there are no rotating blades, it’s perfect for children and adults of all ages. Not to mention hair can’t get caught in it. This is a great companion for outdoor activities like gardening and grilling. 

Cooling Towels

Manage body temperature and get instant relief from summer heat with these cooling towels. Simply wet and wring out excessive water. These Microfiber towels retain moisture for up to 3 hours after wetting. They’re perfect to use for heat stroke prevention or even headache therapy.  And they come with a pouch to make carrying easy.

Best Products to Stay Hydrated

Insulated Water Bottles 

Staying hydrated is a must to help regulate body temperature. Water is needed to produce sweat. When sweat evaporates, the body cools down. Insulated water bottles keep your water cool for hours. These stainless steel water bottles come with a straw, handle, and strap for easy carrying.  

Electrolyte Drink Packets

Stay hydrated and replenish electrolytes lost through sweating with these convenient powder packets. Simply mix with 8 ounces of water. They come in 4 delicious flavors and provide 3 times the electrolytes and half the sugar as other sports drinks. And they’re gluten-free, non-GMO, and don’t include artificial preservatives. 

Summer Essentials to Protect Skin From Sun

Beach Umbrella

This product is an absolute beach necessity. Don’t get caught without one only to have to rent one on the beach for an exorbitant price. This heavy duty 7-foot umbrella comes with a carrying case, a built in table, and a sand anchor. Not to mention the umbrella tilts and its material provides 99% UV protection.

Portable Sun Shelter

If you’re looking for broader protection, this sun shelter with its 9×9 foot canopy has you covered (pun intended). Like the umbrella above, this sun shelter provides 99% UV protection. It also comes with built in sandbags that can be easily adjusted to provide better coverage as the sun travels.  Great for the beach, camping, and outdoor fun! 

Recliner Chair with Umbrella

Lay back and relax with this portable recliner with adjustable umbrella. Or simply sit up. This lightweight recliner gives you 3 options.  Like the 2 products above, the canopy provides UV protection. This recliner also Includes a cup holder and enough insulated storage to fit 4 drinks.  Perfect for picnics, beach outings, or park visits.

Protective Clothes

When performing outdoor activities, the American Academy of Dermatology recommends covering as much skin as possible.  Opt for lightweight, tightly woven shirts and pants. In other words, avoid loosely weaved fabrics like lace. Look for fabrics that offer UV protection. Bear in mind, dark colors provide greater UV protection than light colors. Clothes that absorb moisture are best since dry clothing offers greater sun protection. Here are just a few styles to choose from. 

Quick Dry Long Sleeve Sun Shirts

Long Sleeve Sun Protection Shirts with Rash Guard

Long Sleeve Safari Shirts

Swim Cover Up

High Waist Swim Leggings

Women’s Quick Dry Cargo Pants

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Arch Support Flip Flops

Did you know you can actually burn your feet in the sand? This is especially the case for people with neuropathy resulting from diabetes. This condition makes it difficult to detect how hot the sand is. Also people with thin skin from conditions like eczema and psoriasis may burn easily. Protect your feet from the hot sand while supporting your arches. These aren’t ordinary flip flops, ladies. These textured slip-ons have a yoga mat insole and sturdy footbed. They’re perfect for people with painful conditions like foot pain, arch pain, and plantar fasciitis. Check out these fun colors.

Protective Hats

Minimize sun exposure with a protective hat. Ideally, you want to choose something with a wide brim made of breathable materials. Adjustable straps and drawstrings are good for breezy days. Also, look for hats with a UPF rating of 50 or higher. Here are just a few styles that you can choose from that received good reviews on Amazon.

Summer Straw Hat

Wide Brim Hat with Neck Flap

Foldable Cool Mesh Ponytail Bucket Hat

Super Wide Brim Bucket Hat

Sunscreen for Sensitive Skin 

No summer essentials is complete without sunscreen. While everyone should wear sunscreen, certain conditions are especially sensitive to UV rays. At the same time conditions where the skin barrier is compromised like eczema and psoriasis may react to certain ingredients. CeraVe has a hydrating mineral sunscreen for face and body that has an SPF of 50 and is free of oil and fragrances. 

Sunscreen – Face

Sunscreen – Body

Summer Essentials to Keep You Cool At Night

Cooling Sheets 

These sheets are designed to keep “hot sleepers” cozy. They’re made from a proprietary material that keeps you cool and dry while pulling moisture away from the body. And they come in a variety of sizes including twin, twin XL, full, queen, king and California king.

Cooling Pillows

Sleep longer and deeper with pillows designed to regulate body temperature. By keeping head, neck and shoulders cool, these memory foam pillows help to prevent night sweats. And they’re perfect for back, stomach and side sleepers.

Summary

Just because you live with a chronic condition doesn’t mean you have to can’t enjoy summer. Staying hydrated, keeping cool, and protecting your skin from the UV rays has never been easier.  You can enjoy the beach, camping, picnicking, or your favorite summer activity. Stay comfortable and safe with these summer essentials. 

.

The post 14 Summer Essentials to Keep You Cool and Protected appeared first on Health Uprising Now.

Who doesn’t love salsa?  The savory blend of  tomatoes, onions, chili peppers, cilantro, and lime juice combined to create an irresistible sauce. Or better yet, how about the summer sweetness of juicy mangoes, flavorful pineapples, and strawberries bursting with flavor. With an array of fresh flavors, these gluten-free salsa recipes are your ticket to a flavor-packed fiesta! 

While salsa may have started with Mexican roots, it wasn’t long before its flavor extended well across the globe.  Nowadays every culture has its own customized version. Whether accompanying a big bowl of tortilla chips, spread over an omelet, or served alongside your favorite grilled barbecue, salsa adds life to any dish.

If spicy salsa is your thing, fresh jalapeno, chipotle peppers or even chili peppers can give your salsa an extra kick.

What type of tomatoes make the best salsa

As you’ll see from these vibrant salsa recipes below, salsa doesn’t always require tomatoes. But if you’re going to opt for a version with tomatoes, Roma tomatoes are the best to use for salsa. This is a meaty, tangy variety with fewer seeds.

While canned tomatoes can be used, fresh tomatoes are best.

29 Gluten-Free Salsa Recipes

While every effort has been made to categorize these recipes, always use caution and your own judgment when following someone else’s recipe. 

For sensitive, gluten-free individuals, I recommend looking for the “gluten-free” label on canned ingredients and seasonings. For more information, check out 10 Gluten Free Life Hacks.

36

Easy Homemade Salsa with Fresh Tomatoes, gluten-free

Try this delicious homemade garden salsa recipe packed with fresh flavors! It’s quick, easy, and perfect for dipping or topping your favorite dishes. Get ready to elevate your chips and dip!

Check out this recipe

37

Homemade Roasted Jalapeno Salsa Recipe, gluten and dairy-free

If you love salsa, you’re going to fall in love with the fresh flavor of this roasted jalapeno salsa recipe. Smoky, savory, easy and so good!

Check out this recipe

38

Easy Strawberry Mango Salsa Recipe, gluten-free

This Strawberry Mango Salsa is bursting with color, flavor and nutrients. Serve it up with tortilla chips, grilled chicken or fish!

Check out this recipe

39

Fresh Peach Salsa Recipe (Oil Free), gluten-free, dairy-free

Fresh peach salsa recipe (Oil free) WFPBNO peach salsa. No Cook, Vegan, GF, Plant based quick, easy WFPB recipe suitable as a dip or a snack

Check out this recipe

40

Avocado – Mango Salsa and Tacos ( No Oil), dairy-free and gluten-free

Avocado – Mango Salsa and Tacos, gluten-free, dairy-free. No Cook, WFPB, Vegan, GF, WFPBNO, Oil Free quick, easy recipe for a weight loss diet meal, snack.

Check out this recipe

41

Quick and Easy Padron Pepper Salsa, gluten-free, dairy-free

This homemade fresh spicy salsa is made with tiny padron peppers. It is so full of flavor! Make it in about 5 minutes!

Check out this recipe

42

Easy Corn Salsa (or Salad), gluten and dairy-free

This super-easy Corn Salsa recipe is so delicious and so versatile! Use raw corn or grilled … and serve it as a salsa dip or as a side salad. You can even make it ahead, too!

Check out this recipe

43

Black Bean and Corn Salsa, gluten and dairy-free

This easy Black Bean and Corn Salsa is a healthy year-round appetizer or delicious topping for tacos, burrito bowls, and more.

Check out this recipe

44

Blender Salsa (Restaurant Style) | Valerie’s Kitchen, gluten and dairy-free

This easy Blender Salsa recipe creates the BEST restaurant style salsa in about 5 minutes with a short list of easy to stock ingredients

Check out this recipe

45

Dragon Fruit Salsa, gluten-free, dairy free

Get ready for a delicious twist on traditional salsa. This dragon fruit salsa is perfect with chips, or on your favorite grilled fish.

Check out this recipe

46

Summer Tomato Salsa, gluten and dairy free

You’ll never buy pre-made salsa again. This salsa is very versatile, it can be served with toasted pita bread as a dip, makes a great accompaniment to grilled or barbequed meats such as lamb or chicken, goes well with many shellfish such as steamed mussels or smoked oysters and goes great in omelettes or on the side with scrambled eggs. Of course there are hundreds of other uses only limited by your imagination.

Check out this recipe

47

Pineapple Salsa, gluten-free, vegan

Perfectly sweet and a little bit spicy, this flavorful Pineapple Salsa is filled with simple ingredients, including pineapple, bell pepper, red onion, and jalapeño with tangy lime juice and fresh cilantro. Serve with grilled chicken, fish, or shrimp, or enjoy scooped onto your favorite salty tortilla chips.

Check out this recipe

48

Roasted Tomatillo Salsa (Salsa Verde), gluten and dairy-free

Tangy, smoky Roasted Tomatillo Salsa is easy to make with a short list of ingredients. This green salsa is a delicious dip or condiment.

Check out this recipe

49

Pineapple & Coriander Salsa, gluten and dairy-free

This pineapple salsa is ideal for summer barbecues. Serve it as a dip with white corn chips, on top of grilled fish, throughout a salad of prawns or along side any chicken dish. The best time to make this is about 1/3rd of the way into pineapple season as that is when they are at their sweetest and luckily also when summer is in full swing.

Check out this recipe

50

Quick and Easy Mango Corn Salsa | Ooh La La It’s Vegan (and gluten-free)

Mango corn salsa is loaded with healthy vegetables & jalapeño & takes only minutes to prepare. A corn and mango salsa recipe that’s perfect!

Check out this recipe

51

Homemade Mango Habanero Salsa Recipe, dairy-free and gluten-free

This homemade mango habanero salsa recipe comes together with sweet and spicy fresh ingredients. It’s juicy, bright, and flavorful!

Check out this recipe

52

Spicy Peach Salsa, dairy-free and gluten-free

Spicy Peach Salsa comes together with 6 ingredients. Bursting with sweet and spicy flavor, enjoy this salsa with tortilla chips or in tacos!

Check out this recipe

53

Pineapple Mango Salsa, gluten-free and dairy-free

6 ingredient pineapple mango salsa recipe. It’s easy to make, so refreshing and super healthy too! Fresh ingredients and a delicious salsa.

Check out this recipe

54

Pomegranate Salsa, gluten free and dairy-free

This Pomegranate Salsa looks like Christmas in a bowl! A unique but super-fast Christmas appetizer that wins huge raves every single time!

Check out this recipe

55

Fruit Salsa with Cinnamon Chips Recipe, dairy-free

Make this Fruit Salsa with Cinnamon Chips in just 10 minutes! It’s made with tons of fresh summer fruits plus crispy tortilla chips for dipping.

Check out this recipe

56

Spicy Mango Habanero Salsa Recipe, gluten-free

The best mango salsa recipe with a kick. Move over jalapenos we have hot habanero peppers, crunchy bell peppers, and refreshing ripe mangos. A great recipe for super bowl parties, and more.

Check out this recipe

57

Chipotle Corn Salsa (Copycat), gluten-free, dairy-free

All the Mexican flavor without the heat! This Chipotle corn salsa copycat recipe perfectly uses frozen or fresh corn and is great served over burrito

Check out this recipe

58

Best Watermelon Salsa Recipe, gluten-free, dairy-free

This fresh watermelon salsa recipe is refreshing twist on a classic salsa. Bursting with flavor, this is a delicious and healthy dip that’s perfect for any get togethers or holiday gatherings

Check out this recipe

59

Fresh Cranberry Salsa, gluten-free, dairy-free

Cranberry salsa is zesty, fresh, tart, and a little sweet & spicy! It’s an easy holiday appetizer and a great way to use fresh cranberries.

Check out this recipe

60

Dijon Corn Salsa, gluten-free and dairy-free

This easy Sweet Corn Salsa dip is perfect for summer grilling season! With plenty of cilantro and an easy dijon lime sauce.

Check out this recipe

61

Roasted Sweet Pepper Salsa, gluten-free and dairy-free

This roasted sweet pepper salsa is a fantastic addition to snacks such as nachos or dishes like tacos, burritos, or quesadillas.

Check out this recipe

62

The Best Summer Zucchini Salsa Recipe, gluten-free

Wondering what to do with the zucchini overflow in your garden? Use up your squash haul by making this delightful zucchini salsa recipe!

Check out this recipe

63

Roasted Chili Corn Salsa (Best Chipotle Copycat), gluten-free, dairy-free

This copycat roasted chili corn salsa is made with 6 simple ingredients in just 5 minutes! It follows Chipotle’s original corn salsa recipe.

Check out this recipe

64

5-Minute Fire Roasted Salsa Recipe

This Fire Roasted Salsa Recipe is easy to make with canned tomatoes! Homemade blender salsa creates a simple but delicious snack.

Check out this recipe

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These gluten-free salsa recipes offer exciting flavors with diverse ingredients. Whether you’re celebrating Cinco de Mayo, Taco Tuesday, or simply looking to spice up your grilled meats, these recipes prove that you don’t have to sacrifice taste just because you’re gluten-free. With a variety of options to suit every palate and occasion, you can enjoy the vibrant flavors with joy.

The post Taste the Rainbow: Vibrant Gluten-Free Salsa Recipes for Every Palate appeared first on Health Uprising Now.

Receiving a chronic illness diagnosis is a life-altering event that can evoke a whirlwind of emotions including fear, uncertainty, and anxiety. Resilience is a lifeline, offering solace, cultivating strength and anchoring the mind in turbulent times. In this article, we explore strategies for developing resilience in the face of uncertainty.

Why is it important to build emotional resilience

Resilience is the ability to adapt and thrive in the face of adversity, trauma, or significant stress. It is not a fixed trait but rather a dynamic process that can be cultivated and strengthened over time. Resilience in chronic illness encompasses coping with treatment challenges, managing emotional distress, and finding meaning and purpose in the midst of uncertainty.  

How does uncertainty cause stress

Uncertainty is a pervasive aspect of a chronic illness. From the ambiguity surrounding treatment outcomes to the unpredictable nature of chronic illness, patients are often confronted with a myriad of unknowns. This uncertainty can fuel anxiety, depression, and a sense of powerlessness, impacting mental well-being. 

Coping with the uncertainty that accompanies a chronic illness diagnosis is a multifaceted journey that requires resilience, support, and proactive self-care strategies.

Importance of acknowledging emotions

It is crucial for individuals facing a chronic illness to acknowledge and validate their emotions. From the initial shock of diagnosis to the ongoing rollercoaster of treatment, it is natural to experience a wide range of feelings. Denying or suppressing these emotions can intensify distress. Instead, creating a safe space to express feelings, whether through journaling, talking to loved ones, or seeking professional support, can help alleviate emotional burden.

Cultivating Resilience in the Midst of Uncertainty

By implementing the strategies below, individuals can develop the resilience needed to navigate the chronic illness journey with greater fortitude and strength.

1. Building a Support Network

Navigating the challenges of chronic illness alone can feel overwhelming. Building a strong support network of friends, family, healthcare professionals, and fellow survivors can provide invaluable emotional support and practical assistance. Support groups offer a great opportunity for patients and their families to come together. Surrounding oneself with positive, understanding individuals who offer encouragement, empathy, and a listening ear can bolster resilience and alleviate feelings of isolation.

2. Seeking Professional Support

Sometimes, coping with uncertainty and maintaining mental health may require professional intervention. Mental health professionals, such as therapists, counselors, or psychologists, can offer specialized support and therapeutic interventions tailored to the unique needs of patients. From cognitive-behavioral therapy to relaxation techniques, these professionals can equip individuals with coping strategies to manage anxiety, depression, and other mental health challenges associated with a diagnosis.

3. Seeking Knowledge and Understanding

Knowledge is power. Taking an active role in understanding one’s diagnosis, treatment options, and prognosis can empower individuals to make informed decisions about their care. Engaging in open and honest discussions with healthcare providers, asking questions, and seeking second opinions can demystify the fear of the unknown and instill a sense of control.

4. Practicing Self-Care

Prioritizing self-care is essential for nurturing resilience in the face of chronic illness. Taking time to rest, eat well, exercise, and engage in activities that bring joy and relaxation, whether it’s spending time in nature, pursuing hobbies, or connecting with loved ones, is essential for maintaining mental health during challenging times.

Mindfulness practices, such as meditation, deep breathing exercises, and yoga, can also promote emotional well-being and reduce stress.

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5. Finding Meaning and Purpose

Finding meaning and purpose can be a powerful source of resilience. Whether it’s connecting with others who share similar experiences, volunteering to help fellow patients, or pursuing creative outlets and hobbies, finding moments of joy, fulfillment, and connection amidst adversity can foster resilience and a sense of purpose.

6. Embracing Positivity

Maintaining a positive outlook can also be quite powerful. While it’s natural to experience a range of emotions, including fear, anger, and sadness, cultivating a mindset of optimism and hope can help individuals weather the storm. Focusing on moments of gratitude, celebrating small victories, and visualizing a future beyond chronic illness can instill a sense of resilience and empowerment.

7. Cultivating Flexibility and Adaptability

Resilience is not about avoiding challenges but rather about adapting and growing in response to them. Embracing flexibility and adaptability in the face of setbacks and uncertainties can help individuals navigate the twists and turns of the chronic illness journey with resilience and grace. Finding silver linings amidst adversity, and focusing on what can be controlled rather than dwelling on what cannot, can foster a sense of hope and optimism in the face of uncertainty. Recognizing that setbacks are not only temporary, but they provide opportunities for growth can fuel resilience and perseverance.

Summary

A chronic illness diagnosis can shake individuals to their core, testing not only their physical strength but also their emotional well-being. Cultivating resilience enables them to feel hope and a sense of control amidst uncertainty. By acknowledging emotions, seeking support, empowering through education, practicing mindfulness and self-care, embracing flexibility, and seeking professional support when needed, individuals can navigate the uncertainties of chronic illness with resilience and strength.

ABOUT THE AUTHOR

Kaitlyn Carlock is an Advocacy Associate at Mesothelioma Hope

Mesothelioma Hope strives to connect mesothelioma patients with the resources they need most. Their goal is to educate and answer questions or uncertainties of a cancer diagnosis, along with helping families find health care and financial benefits to help them pay for their treatment.

The post 7 Strategies for Cultivating Resilience in the Midst of Uncertainty appeared first on Health Uprising Now.

Eating can be challenging when living with conditions like pemphigus vulgaris or ulcers. While adequate nutrition is important for healing, finding nutritional foods that aren’t abrasive and are easy to chew and swallow isn’t always easy. In this article, we’ll explore 10 soft foods for sore mouth due to pemphigus vulgaris and ulcers.

The information provided is for general informational and educational purposes only. It is not intended as medical advice, and it should not be used to diagnose or treat any health condition or illness. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or your individual health.

Whether you’re suffering from oral blisters or painful lesions of pemphigus vulgaris or discomfort from ulcers, eating can be an excruciating event.  A soft food diet for sore mouth will include foods that can easily dissolve with little to no chewing.

What is a soft food diet

A soft food diet is a diet modification consisting of food that is pureed, mashed, ground, and moistened. The best soft food diet for sore mouth will include foods that are easy to chew and swallow. 

This type of diet is optimal for people experiencing discomfort from oral lesions, sores, and ulcers. Soft food eliminates the risk of scraping, jabbing, or biting sore and inflamed tissue. This gives the mouth the opportunity to heal. 

Soft food diet for sore mouth due to pemphigus vulgaris

Pemphigus vulgaris is a rare autoimmune disease that causes painful blisters and lesions on the skin and mucous membranes. Blisters burst easily, leaving open sores. Skin that is affected peels easily when rubbed.  Areas affected include the gums, hard and soft palette, inner cheeks, and throat.

When blisters form in the mouth or throat, it can be difficult to eat or even speak. Oral blisters may make it hard to chew or swallow. Lesions also have an increased risk of getting infected.

Soft foods reduce the risk of injuring lesions from teeth or crunchy foods.   

Foods to eat for pemphigus vulgaris should include anti-inflammatory fruits, vegetables, grains, and proteins. Foods rich in vitamins A, C, E and omega-3 fatty acids can help reduce inflammation.

Soft foods to eat with mouth ulcers

Mouth ulcers are sores or erosions of the soft tissue inside the mouth. There are different types of mouth ulcers including canker sores and oral lichen planus. Recurring ulcers can also be a sign of anemia or vitamin deficiency.  The most common cause is trauma to the mouth.  

Mouth ulcers are characterized by persistent pain and difficulty eating.

Like pemphigus vulgaris, ulcers are prone to injury from hard foods as well as infection. Soft foods rich in vitamins, minerals, and antioxidants will help promote tissue repair and reduce inflammation. 

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What foods can you eat on a soft food diet

The best foods for someone dealing with pemphigus vulgaris or  ulcers will depend on the severity of your condition. Some of the foods listed below are creamy and require no chewing. Others are soft but require gentle chewing. Use your best judgment or contact your healthcare provider for further direction. 

Below is a list of nutrient-rich foods that contain vitamins and minerals to promote healing.

12 Soft Foods for Sore Mouth Due to Pemphigus Vulgaris and Ulcers

1. Mashed potatoes can be made with either sweet or white potatoes. Both provide dietary fiber, B-complex vitamins, and antioxidants. In addition, sweet potatoes have anti-inflammatory properties making it an ideal food for sore mouth.
2. Pureed Vegetables like carrots, squash, string beans, and broccoli are rich in vitamins and minerals. Steam until tender, then puree. 
3. Soup made with a variety of pureed vegetables is an excellent source of vitamins and minerals including vitamins  A, B, C, D, E, and K, making it an optimal food for mouth ulcers. Allow soup to cool to avoid burning or irritating open sores and ulcers.
4. Yogurt is a good source of protein and rich in probiotics. Dairy free and gluten-free options are available for those on restricted diets. Plain, unsweetened yogurt is best as added sugars can cause irritation.
5. Smoothies consisting of fruits, leafy green vegetables, yogurt, and protein powder are easy to consume and nutrient dense.
6. Tofu, which is made from bean curd, is a good source of protein and comes in a variety of textures. Silken tofu has a gentle texture and can be added to soups or smoothies. 
7. Mashed avocado has a soft, creamy texture. It’s an excellent source of omega-3, fiber, and a host of vitamins and minerals. It also has a mild flavor which makes it a good candidate for any healthy soft food diet. 
8. Applesauce is naturally sweet and contains soluble fiber, vitamin C and antioxidants. Choose the unsweetened varieties to get the biggest health bang for your buck.
9. Cooked oatmeal is soft, warm and filling. It’s also high in dietary fiber, and is a great source of complex carbohydrates.
10. Scrambled or boiled eggs are high in protein and heart healthy nutrients like folate, B vitamins and potassium. Just don’t put too much salt on them because that can irritate a sore mouth. 
11. Mashed bananas are an excellent source of potassium. They can be eaten alone or added to oatmeal or smoothies. Bananas add a natural sweetness.  
12. Cottage cheese is soft and easy to eat and  it’s a good source of calcium and protein. Serve with soft fruits, over baked potato, or served by itself for a nutritious snack or meal.

Choosing soft foods with minimal seasonings will help avoid further irritation with oral conditions like pemphigus vulgaris and ulcers.

Summary

A soft food diet plays an important role in managing the discomfort associated with conditions like pemphigus vulgaris and mouth ulcers. By incorporating these soft and nutritious foods into your meals, you can support the healing process while maintaining a well-balanced diet. Be sure to  consult with your healthcare provider or nutritionist for personalized dietary recommendations catered to your individual needs.

For more information on pemphigus vulgaris, visit the International Pemphigus and Pemphigoid Foundation.

The post Best Nutrient-Rich Soft Foods for Managing Painful Mouth Sores appeared first on Health Uprising Now.