Saturday, September 16, 2017

Gluten-Free Travel, Safe Travel Kit

Gluten-Free Travel, Safe Travel Kit

JET LAG:  This trick makes your first day seem endless, but it’s so worth the effort.  Where ever you’re going, no matter how long it takes to get there, no matter what time you arrive…DO NOT go to sleep until at least 9:pm the evening of whatever time zone you end up in. We use our first day to settle in, find our rentals, locate the house, unpack our luggage, do a bit of grocery shopping, and talk about our plans for our visit. First time we did this was traveling to Ireland. We arrived at 8:am! By 9:pm that night we were all sitting outside staring blindly at the countryside, not talking or moving. Some of us gave up and went to bed, some stayed awake another hour. In the morning we were all fine and ready to investigate Ireland!  WhooHoo!

ACTIVATED CHARCOAL: is very effective adsorbent and helps with diarrhea resulting from getting glutened, food poisoning, bacterial infection, or virus.  When you take activated charcoal, drugs and toxins can bind to it. This helps rid the body of unwanted substances. If you’re taking any medications please be certain to take them at least 2 hours apart from the charcoal.  Also, make sure you hydrate well to prevent constipation after taking activated charcoal.  In addition, be careful to avoid activated charcoal that’s been combined with sorbitol. Sorbitol can act as a laxative! On vacation anything laxative may be the last thing you want to take.

ANTIBACTERIAL WIPES:  I’m not a big fan of antibacterial anything…I feel many of us fear germs far more than necessary.  It may sound contradictory, but exposure to germs is necessary to strengthen our immune systems. HOWEVER, when it comes to using strange toilets I’ve discovered the value of Antibacterial Wipes.  Buy those travel packets, make certain they’re the antibacterial type, then keep some in your purse or backpack, more in the rental car, and the rest in your luggage for future use.

ELECTROLYTE MIX:   Sea Salt, Baking Soda, Raw Sugar added to a glass of Lemonade is great for replacing any electrolytes lost during a ‘bad’ day on vacation. And if you can find those dried lemon crystals even better! Mix equal portions (salt/soda/sugar/crystals) in a small container and toss them into your travel bag.  Then simply add 1 tsp (1/2 tsp for children) of the mix in your bottled water and sip throughout the day. This was my serious rescue after a visit to the buffet on top of Machu Picchu in Peru. I thought I was being extra careful...didn't take long to realize I had not! I spent the day in bed while my travel-mates visited Mandor Pampa without me.

GINGER:  Any way you like it, capsules or candy, it’s great for nausea and sea-sickness. You can also order ginger ale to drink as often as you like.  Ginger has a long history of being used to treat nausea, stomachaches, and diarrhea. I learned my love of Ginger from my Grandmother. She always had some of those sweet/spicy candies handy for a tummy ache...or simply for being good :-) I've also learned to cook with it and both the powdered spice and the sweetened candies have always been a staple in my cabinet.

GRAPEFUIT SEED EXTRACT:  Works wonders for bacterial, viral, and fungal infections including yeast infections as well as those nasty little stomach bugs you occasionally find when drinking strange water.  When I picked up that bug in Peru, this was a vacation saver for me.  I have the liquid concentrate in my bath kit.  All it takes is a few drops in some bottled water.  And apparently now you can even purchase it as a capsule…which is exactly what I plan to do next trip. 

IMODIUM:  Yes, it’s a permanent item in my bath kit. No, I don’t take it any more often than is absolutely necessary. If your system is trying to expel something it doesn’t want inside it’s foolish to try and stop that process. However, it does come in handy on occasion if a long travel trip is planned and you’re feeling a bit iffy.  Or after you’ve already spent the day getting rid of whatever was bothering you and you want to venture out the next day. Please don't go crazy with this selective when you're going to use it.

LATEX-FREE BAND AIDES:  Before I got my Dermatitis Herpetiformis under control I went through hundreds of these. Not so much any longer, but they’re still in my bag every trip. My fingers used to crack and bleed something awful. I used these little babies to 'stitch' things up many times. They saved me from a lot of pain and discomfort. If the bandage is too wide for the area...simply cut one in half lengthwise...then wrap as usual.  This little trick worked great if I had to apply one around a toe or between two knuckles. Thankfully, I don't need these as much anymore. Now I travel with my Grand-kids and there's nothing better for a tearful cut than a Nanna Band-Aide.

PEPPERMINT:  I love Peppermint, tea or candy they both work great for many tummy issues.  Thanks to its calming and numbing effect, peppermint relaxes your stomach muscles so that bile can break down fats and food can move through the stomach quickly.  However, if you have GastroEsophageal Reflux Disease (GERD), you should not use peppermint. 

TOILET PAPER:  Yes, Toilet Paper. Just because you love your comforts of home, doesn’t mean you’ll find them everywhere you travel. Get a roll of your favorite Toilet Tissue, unroll it, and break it down into 3 or 4 packets and put them into Ziploc baggies. Keep one in your purse or backpack, another in the rental car, and the rest in your luggage for future use. These days you can also find those little travel-sized packages of toilet paper. They cost a bit more but are easier to tuck into a purse or backpack and still come in very handy when out and about.
VITAMIN C:  Great for burns…even sunburns.  Make certain you pack the capsule form…not the chewable ones. Dissolve a capsule or two in cool water and apply generously to any burn. Try to use distilled or filtered water only…remember you’ll be applying it to damaged skin so you honestly don’t want to be introducing more germs than necessary. I keep Vitamin C capsules in my spice cabinet at home. Yes, I do get careless on occasion while cooking...and these little jewels have saved my hands or arms from scars more times than I care to count. When my Granddaughter burned her ear on the curling iron some Vitamin C dissolved in water and generously applied was the only reason she did not end up with a scar.

                                             Carolanne LeBlanc

Meeting:  4th Saturday of every month except December
               Imperial Palms, East Clubhouse
               101 Imperial Palm Drive
               Largo, Florida  33771

Tuesday, August 22, 2017

Gluten-Free Travel, Cruising

Cruising Gluten-Free

When you live a Gluten-Free lifestyle traveling or eating out can be a bit tricky. Food becomes a real challenge. I’m the sort of person who accepts responsibility for me. I’m the only person responsible for my disease; I can’t blame that on anyone else. When others are preparing my food I’m cautious, I’m careful, but I don’t expect them to fully understand, or care, about my needs and I certainly don’t expect them to take responsibility for me. They may prepare my food but no-one forces me to bend my elbow and open my mouth. I accept those risks and forge bravely ahead in search of my next great vacation!

Cruising can one of the simplest, most cost effective ways to travel. And if you follow a Gluten-Free lifestyle it can also be the safest way to go. I’ve been cruising for 30 years now and I’ve been on most of the cruise lines at least once. They all do things a bit differently, but over the years they’ve certainly learned how to do Gluten-Free with class.  And price-wise you can’t beat a cruise – a warm comfy bed, food nearly 24-hours a day, extraordinary entertainment, swimming pools, hot-tubs, dancing, library, movies, games, activities – all generally included in the price of your ticket. There are tons of ways you can spend your money once on board, but you don’t have to. If you only take advantage of all the complimentary options available you can still have an incredible vacation. PLUS…if you’re Gluten-Free you’ll be assigned an incredible Food Hero (my words, not theirs) to take care of you.

As soon as you book your cruise contact them online or by phone and speak to their Special Needs Customer Service.  Let them know right away about your dietary restrictions. They may have a form they’ll want you to fill out…or they may just take your information over the phone. But let them know you’ve booked your cruise and that you’ll need to eat Gluten-Free.  Every ship that I’ve ever been on has a dedicated, Dietary Restriction, kitchen with dedicated chefs and staff. If you eat in the Main Dining Room your food will always come from that kitchen. If you eat anywhere else on-board your food may come from that kitchen, or a secondary restricted area kitchen.

On the very first day of your trip, once you’ve gotten through all that boarding hoopla, all your bags will be taken away from you and you’ll be welcomed onto the ship. But you won’t be allowed into your room right away. So everyone heads up to the Lido Deck for some food and entertainment while waiting.  This will probably be the riskiest 60-90 minutes of your entire cruise experience. But don’t panic yet! Even the Lido Deck Buffet can be navigated with a bit of caution.  Iced Tea, Water, Lemonade, Hot Tea and Coffee are all complimentary and generally pretty safe. Everything on the Buffet is also complimentary…so take your time. I’ll normally hold the table while everyone else fills their plates first. They’re always much faster than me…so I wait…and watch to see what’s available. There’s almost always fresh fruit, cheese, deli meat, hard boiled eggs, lots of simple, basic options. I usually take mine from an undisturbed area or the back of the platter. That first day I don’t even bother with the hot food options. Everyone is just crazy busy so I like to wait until I can talk to someone who’s not overwhelmed with people. Once that first day rush is over don’t be afraid to ask to speak to a manager or chef. They’ll be better able to guide you to safe options you can enjoy.

Once you’ve been allowed into your rooms at some point they’ll deliver your bags.  You’re allowed to pack things non-perishable if you want. I did that the very first time I cruised. I ended up taking it all back home with me when the cruise was done. So I’ve never bothered since. Now it’s just one box of protein bars so that I can carry one with me when we leave the ship. That’s it…I’ve never needed more. So unpack your bags, settle into your room and go explore the ship! It’s no secret that food is a major part of any cruise. And you’ll find tons of places to try…from tiny little coffee or sushi spots, casual BBQ or grill areas, mile long buffets, pizzerias, ice cream parlors, bakeries, all the way to formal dining and dating rooms. Most of it is complimentary, but be certain to ask before ordering. And not all of it is off-limits to Celiac’s or Gluten Intolerant. On many ships you’ll be able to find dedicated fryers, GF buns, pizza, cookies, breads; you name it, nearly all of it complementary. I’ve even purchased some tasty GF cupcakes straight from the bakery. They were a bit expensive, but so worth it. And don’t think you’re alone in your Gluten-Freeness. If the ship has 2,000 passengers then there are at least 20 others in the same boat with you; s0 don’t be shy, ask!

That first night you’ll want to eat in the Main Dining Room just so you can meet your own, personal, Food Hero. Nearly everything is complementary except for soda and alcohol. I prefer the Dining Room for dinner and breakfast anyway because I find the food is fresher and much better prepared.  PLUS…I have my Hero available to me. Generally the dress code for the Main Dining Room is business casual or better. That means no flip-flops, bathing suits, shorts or t-shirts for dinner.  In the morning they tend to be much more casual but they still discourage flip-flops and bathing suits. When you arrive at the Dining Room let them know who you are and that you’ll be eating Gluten-Free. They’ll be expecting you, but it’s nice to put a face to your name. Chances are you’ll all be escorted to your table and introduced to your Wait Staff. Every table has assigned Wait Staff, anywhere from 2-4 people depending on the size of the table. It’s one of the reasons I prefer to sit at the same table each night. Because when they know who you are they’ll be able to take better care of you. I can’t guarantee it will happen on every cruise line…it has on every one that I’ve ever been on…but this is where you’ll be introduced to your Food Hero for the cruise.

Food Heroes (often a Head Waiter or Maitre D') are specially trained in many types of dietary restrictions and they’re very familiar with all the menu items and many of the ingredients. That first night you’ll receive the menu along with everyone else. Lately, many ships are now clearly marking GF and DF choices right on the menu. Your Hero will guide you to choices that are available and already safely prepared just for you. Often times it’s as much as 50% of the menu choices. Every night they have standard ‘comfort’ choices available for the less adventurous. Then they have Starters – usually soups or hors d'oeuvres.  They often have Didja’s for the more adventurous – such as frog legs, shark, alligator, snails and such. Main course choices cover everything from vegetarian to beef. And all of that is followed by some of the most decadent deserts you’ll ever find. And the menu changes every night.
When everyone has finished their meal, and you’re all enjoying dessert and coffee, your Hero will bring out the menu for the next evening. It varies from ship to ship – some have a selection of choices, others will make anything safe on the entire menu. They always ask me not to share the menu with anyone at the table; they love to keep the element of surprise for what’s next. You’ll also be asked if you’ll be eating breakfast at the Dining Room. Don’t worry if your plans change last minute…they simply want to be prepared for you should you show up for a meal. There are so many other food options available that you can try…I’m simply spoiled by the quality of the food in the Dining Room.

Unfortunately, when you leave the ship to explore one of the port stops you won’t be able to take your Hero with you. Grab one of those protein bars that you packed and enjoy your day. Many ports frown on you bringing fruit off the ship. You’re allowed to return to the ship and leave again as often as you want while in port so going back for a quick snack or lunch is super easy. If you’re going on an excursion you’ll probably want that protein bar and something to drink. I’ve often eaten at the port stops or on excursions but I’m also super careful. I have my Triumph Dining Cards in several languages so they always go with me. Several of the larger ships also have privately owned port stops and those are much easier to navigate food wise. Everything they need is brought to shore from the ship so that you’ll not only have plenty of food and drink available, but you’ll also have the ships staff available for questions. They do this a lot at privately owned beaches and small islands. Again, nearly everything is complementary except for soda and alcohol. 

Carolanne Le Blanc

Meeting:  4th Saturday of every month except December
               Imperial Palms, East Clubhouse
               101 Imperial Palm Drive
               Largo, Florida  33771

Tuesday, August 15, 2017

Gluten-Free Travel

Gluten-Free Travel

VACATION RENTALS:  From screened huts in Peru, to mobile homes in Florida, log cabins in Tennessee, thatched cottages in Ireland and even a castle in Scotland; Vacation Rentals are a great way to go!  They come in absolutely every size, shape and location you can imagine, from dirt cheap to as extravagant as you can dream, there are very few limits. They're easy enough to find if you can Google.  In the U S use the key words "Vacation Rental" and the location you're interested in.  Outside the U S use the key words "Self Catering" along with the country you want to search.

We have one rule when we travel…we never eat, shop, or explore anything we could do at home. That means when we shop for Gluten-Free food we stick to locally available as well.  And it’s a lot easier than you’d expect if you eat real food…fresh fruits, vegetables & proteins. I’ve also found that countries outside the U S are truly much more Gluten-Free safe than I had imagined. 

MEAL PLAN/SHOPPING LIST:  I always seem to travel with a troop…anywhere from 4 to 40 people…so it’s always wise to have a basic shopping list planned out.  About a month before leaving we begin discussing food of course :-)  Meals are planned around my specific needs and everyone else’s likes and dislikes. Yes, we do eat out when we travel.  But we also love to eat in as well.  I travel with some incredible cooks who love exploring the local cuisine. I will admit spending time with people who love food as much as I do really makes the trip so much more enjoyable.  And we all love to immerse ourselves in the local culture which means local food as well. Thankfully, my travel buddies are not big fans of processed foods…so that makes planning and shopping for real, whole foods that much easier.  If you check out the local stores online you can often find out which brands are safe or offer GF options available in that area.

BREAKFAST:  I never leave the house without eating a good hearty breakfast first. Others may stop and eat whenever, wherever they want...for me it's not so easy so I make certain I'm prepared for my day. So first on the list are potatoes, onions, eggs, sausage, bacon, salt & pepper. If you cook the meats first, then you don’t need to worry about the oil/butter.  Otherwise olive or coconut oil is always on our list…we never use anything else.  Everyone seems to love my GF pancakes so those go on the list as well with either real maple syrup (if it’s available) or local jams or fruit preserves. If the pancake mix might present a challenge I’ll pack my own in the suitcase…just in case.

LUNCH/SNACKS:  We never plan lunches, but we do like to keep something on-hand just in case.  Generally it’s some local cheese, perhaps some deli-meats or roasted chicken, plenty of fresh fruit and chips of some sort.  We don’t even bother with the bread or condiments…we don’t truly need them.  Snacks…don't forget stuff that’s not too tender and can easily be thrown into a backpack or purse for the day. Protein bars, dried fruit, hard cheese, nuts; and trust me I’m not the only one who goes looking for them. It’s easy enough to find everything GF and others don’t even know the difference.  Stay away from the chocolate though…if it’s a warm day you’ll regret it.

One thing we’ve learned is that GF potato chips are pretty much available wherever we’ve traveled. My daughters and friends all know this.  And potato chips are the one food I know I can eat without any tummy upset. So when we’re out and about and everyone is stopping to enjoy a snack or lunch and we find there is absolutely nothing available for me; someone will show up with a bag of chips and a cold drink and I’m a happy camper :-) It doesn’t matter what they may be eating, I’m safe and in the company of some amazing people.  I don’t ask for anything more.

DINNER:  This is always a planned event, whether we shop and make it at the house, or find a restaurant in our travels where we can all stop and enjoy a great meal. I’m grateful that my travel mates will search for a place where I can enjoy my meal with them. We discuss this before we even begin to pack.  If it’s going to be 7 nights we may plan on eating out for 1-3 meals and cooking at the house for the rest.  We always leave 1-2 nights with no dinner planned because we’ve discovered left-overs have a way of making it into the fridge and those become lunch or dinner quickly. 

We try to stay away from processed foods...UNLESS...we find something particular to the location that is clearly marked Gluten-Free. Normally, I don't eat that sort of thing at home, but on vacation or a break I love to indulge and try new things. And if they all decide to do a pizza night like we did in Portugal then I’ll raid the fridge and find something interesting to enjoy. I think that night I ended up with fresh fruit, local goat cheese, cookies and wine.  I shared the wine. They all had Portuguese Pizza…it was an interesting twist.

THE HOUSE:  Many of these Vacation Rentals will provide some of the basic items needed for our stay…trash bags, soaps, paper goods, some non-perishable cooking supplies…those are a big help.  Not all rental houses provide things like that.  Many are stripped clean after each renter and it’s up to the renter to scramble for supplies that first day. Honestly, houses that are stripped like that are a huge disappointment. 

And the best part? My own kitchen!  Traveling Gluten-Free can be a real challenge at times and I love being able to prepare my own meals on occasion, on my own terms without worrying about someone else’s carelessness.  Generally, the kitchens are pretty clean and neat.  There is NO maid service but they do have a cleaning crew go through the house from top to bottom before you move in and then again after you move out.  So the kitchens have never really been a problem for me.  The first thing we do upon arriving is inspect the house, find our bedrooms and begin making a note of items we’ll need to shop for.  Usually tops on the list are soaps & paper products for the kitchen, bath and laundry.

I check out the kitchen.  Glass is my friend!  I love finding glass and ceramic dishes, glasses, cups, bowls and baking pans!  When in doubt…wash it out!  Plastic gets shoved to the back of the shelf…I don’t like using it.  Pots & pans take a ton of abuse so I inspect them closely.  Scratches, dents, unknown burnt bits…those get shoved to the back of the shelf as well.  If I have to, I’ll purchase my own trusty fry pan to use while I’m there and then simply leave it behind when I’m gone.  I absolutely dislike aluminum…but if needed I’ll sacrifice my dislike and purchase aluminum baking/roasting pans and foil…simply to protect myself.  I’ve also been known to convert the entire kitchen to disposables if absolutely nothing in the kitchen is safe to eat from.

Can this get expensive?  Perhaps.  But not so much when you consider my share of renting the house can be as little as $15.00 a night!  You probably won’t find any hotel that cheap…and if you do you might not want to walk outside alone. And if eating unsafe food puts me into a hospital in a foreign country…well, I don’t think that's very cost effective either.  So I consider the costs for my Gluten-Free safety and put that right into the travel budget too. House, Food, Gas & Car Rental all get put into the same budget and shared by everyone.

When we’re shopping we generally don’t get much that’s not Gluten-Free because we’re always out and about nearly every day and everyone can indulge to their hearts content.  Here are some of the basics we shop for, you'll need to adjust according to your needs - Bacon, Bath Soap, Broth, Butter, Chicken, Chips, Coffee, Conditioner, Creamer, Deli-Meats, Dish Soap, Dried Fruit, Eggs, Fresh Fruit, Fresh Vegetables, Garlic, Hamburger, Hand Soap, Hard Cheese, Juice, Laundry Soap, Milk, Nuts, Oil, Onions, Paper Towels, Pepper, Potatoes, Protein Bars, Rice, Salt, Sausage, Tea, Toilet Paper, Tooth Paste, Trash Bags, Shampoo, Snack Bars, Sugar, Water. 

Carolanne Le Blanc

Meeting:  4th Saturday of every month except December
               Imperial Palms, East Clubhouse
               101 Imperial Palm Drive
               Largo, Florida  33771

Saturday, July 8, 2017

Gluten-Free Meal Delivery

Gluten-Free Meal Delivery

I’ve enjoyed using the Home Chef meal delivery system for many months now.  Once a week I had meals & recipes delivered right to my door.  I enjoyed the meals, and felt safe enough choosing only their ‘Gluten-Free’ options, even though they didn’t have a GF dedicated facility.  The meats all came pre-packaged straight from the processing plant…the fruits and veggies where whole and easily washed.  The only things questionable were the spices and sauces and those were always marked ‘Gluten-Free’ and I never had any issues with any meal I prepared.

That is until they changed their format.  Now they only do ‘Wheat Free’ options.  And I’m noticing my meal choices getting slimmer and slimmer.  Why is it so difficult to prepare decent, real food recipes without the gluten?  I’ve been doing it for 30 years; I simply want someone else to do it now.  So it’s back to the drawing board for me as I search for a new, Gluten-Free safe, meal delivery system.

I follow a modified Paleo eating plan.  I’m primarily Vegetarian but I do enjoy lots of seafood with the occasional chicken and very rarely pork or beef.  Apparently they now call this Pegan, or Paleo Vegetarian, where meat is only about 25% or less of the entire eating plan. So I found these two delivery plans that seem to work well for me.

Phone:  855-447-2536, Email: 

I love this one because I can order what I want, when I want, and it all goes directly into the freezer so that I can use it whenever I want.  This Florida based company, Paleo on the Go, emphasizes meats, seafood, healthy fats, vegetables and fruits. Paleo on the Go offers chef-prepared frozen meals that are gluten, grain and dairy free.  Delivery is available nationwide and you can order online or by phone.  And if you live within driving distance you can pick-up your order and save on the shipping costs…which is exactly what I do.  They do have monthly meal plans available, but I prefer to use them to order from their extensive line of individual meals, snacks & even desserts!

So what are you getting?  All food is chef prepared in a dedicated Gluten-Free kitchen using high quality, healthy ingredients. They don’t necessarily allow ingredient substitutions or alterations to their preset meal plans.  But they do offer plenty of other options that can be purchased separately. Paleo on the Go meals are packaged and stored frozen.  They then get shipped to all 50 states with dry ice in thick coolers with an outer box.

What’s on the menu?  Tons of options!  There are a variety of Meal Plans ranging from Autoimmune Protocol (AIP), Paleo Meal Deals, Strict 30 Meals as well as Sugar Detox Meals. Meal plans, which include 14 complete meals, one soup, two bone broths, two paleo desserts and two bonus items, start at $299 for the month. Individual entrees start at about $5.00
and portion sizes vary from 1 to 4 servings.  There are always plenty of items on sale each month too. Shipping starts at $19.99 in the contiguous United States only. They also offer a rewards program where customers get 2 rewards points per dollar spent. The rewards points can then be used to purchase FREE food of your choice.

Keep in mind while shopping that things can get pretty pricey.  But it’s not unusual for customers to shop for monthly supplies rather than weekly delivery.  And with so many options available it can be hard to say no.  Meals can be stored frozen for up to 1 year and up to 5 days in the fridge.

Phone:  (888) 420-4080, Email:

This is a new-to-me company I’ve decided to try…so I’ll keep you updated.  Fresh n’ Lean is a Los Angeles-based company that prepares and delivers organic, Gluten-Free, fresh, and ready to eat meals directly to your door.  Prepared in a GF dedicated facility, meals never contain GMOs, Artificial Ingredients/Flavors, Preservatives, MSG, or Dairy.  

$27.99/Day:  Breakfast, Lunch & Dinner w/Free Shipping
this is the plan I’ve decided to try out first…mainly because you get the best price break with the 3-meal a day option.  I’m a little leery of the fact that you can’t create an account online to keep track of your orders. I’m also not too tickled with the fact that you can’t pick and choose anything.  What they send is what you get.  But I’m going to stay open minded and give it a try.

What I did do was call the company and ‘pause’ my account immediately after my first order.  The phone call was easy, they answered immediately and I had no trouble pausing my account.  Customer Service also answered all of my questions very politely and I wasn’t rushed through anything.  So Customer Service wins plus points right away.

So what are you getting?  Quality is farm to table, fresh, organic and all-natural ingredients. Meals come fresh and prepared so no more grocery shopping, meal planning, cooking, or clean-up.  Cost is about $9.00 per person, per meal with  no waste, tax, tips or shipping charges. They use all recyclable material packaging and 100% plant-based meal plans that are filling and nutrient-rich.

What’s on the menu?  Once you’ve chosen your Meal Plan (Healthy, Diet, Gluten Free, Plant-Based, Senior, Organic, Low Carb, Vegetarian, Gourmet, Fitness, Low Fat, Low Calorie) you then choose how many meals you want per day.  After that everything else is chosen for you.  Fresh n’ Lean’s menu changes weekly and includes options for all three meals. 

So the cheapest option (the one I’m getting) begins with the Standard Plant-based meal Plan, 3 meals, 5 days a week for $139.95 per week.  Or you could go with the most expensive option ION Performance Paleo, 3 meals, 5 days a week $194.85 per week

Just be careful because the fewer meals you get the higher the price is per meal. And to ‘cancel’ your account you’ll need to make that phone call…they don’t accept any cancellations any other way.  All Fresh n’ Lean meals are 100% Gluten-Free, and are prepared in a Gluten-Free facility.

Sunday, June 4, 2017

What to eat, Gluten-Free

What to Eat?? I always have people asking me what can I eat?? So here's the short list. 
Warning: this list does contain real foods! 

Almond Butter 
Almond Milk 
Almond Oil 
Apple Cider
Avocado Oil
Baking Soda
Bay Leaf
Black Beans
Black Radish
Blue Cheese
Bok Choy
Brick Cheese
Canned Fish
Canned Fruits
Canola Oil
Cheddar Cheese
Club Soda
Coconut Milk
Coconut Oil
Collard Greens
Colby Cheese
Corn Oil
Cranberry Juice
Dry Curd
Flax Seed Oil
Grape Juice
Grape Seed Oil
Green Tea
Kidney Beans
Kiwi Fruit
Lima Beans
Macadamia Oil
Monterey Jack
Mustard (Plain)
Navy Beans
Olive Oil
Orange Juice
Passion Fruit
Peanut Butter
Peanut Oil
Pea Beans
Peppermint Tea
Pickles (Dill)
Pine Nuts
Pineapple Juice
Pork Rinds
Safflower Oil
Sesame Oil
Spearmint Tea
Split Peas
String Beans
Sunflower Oil
Tomato Juice
Walnut Oil
Water Chest

Monday, May 29, 2017

Dedicated Gluten-Free Safe, Bakeries & Restaurants

This list is constantly changing and being updated as new suggestions are received.  We're not interested in advertising...we're looking for first-person recommendations only.  These are supposed to be retail locations but we do recommend you contact them first to be certain they have public hours of operation.  Updated: 5/17/16

AL – The Funky Muffin Bakery
4647-B Highway 280
Birmingham, AL 35242
Tel:  205.408.9825

AR – Dempsey Bakery
323 S Cross Street
Little Rock, AR 72201
Tel: 501-375-2257

AZ – Gluten Free Creations
10880 N 32nd Street # 39
Phoenix, AZ 85028
Tel: 602-680-7258

AZ – Gluten Free Creations
7607 E McDowell Road
Scottsdale, AZ
Tel: 480-990-2253

AZ – Got2B Gluten-Free
5407 E Pima Street
Tucson, AZ 85712
Tel: 520-209-2872

AZ – Gourmet Girls Gluten-Free
5845 N Oracle Road
Tucson, AZ 85704
Tel: 520-408-9000

AZ – Jewels Bakery & Café
4041 E Thomas Road # 101
Phoenix, AZ 85018
Tel: 602-714-5243

CA – 2Good2B
204 N El Camino Real # H
Encinitas, CA 92024
Tel: 760-942-4663

CA – Breakaway Bakery 
5264 W Pico Blvd 
Los Angeles, CA 90019  
Tel:  310-968-9380

CA – Erin McKenna’s Bakery
236 N Larchmont Blvd
Los Angeles, CA 90004
Tel: 855-462-2292

CA – Farmers Kitchen Cafe

624 4th Street
Davis CA

CA – Grease Box
942 Stanford Ave
Oakland, CA 94608
Tel: 510-922-1323

CA – Kirari West Bakery
707 N Pacific Coast Hwy 
Redondo Beach, CA  90277
Tel:  310-376-5313

CA – Mariposa Bakery
5427 Telegraph Avenue # D-3
Oakland, CA 94609
Tel: 510-595-0955

CA – Mariposa Bakery
1 Ferry Building Plaza # 32
San Francisco, CA 94111
Tel: 510-595-0955

CA – Rising Hearts Bakery
10836 1/2 Washington Blvd 
Culver City, CA 90232 
Tel:  301-815-0133

CA – Sensitive Sweets
17431 Brookhurst Street
Fountain Valley, CA
Tel: 714-968-9169

CA – Sensitive Sweets
362 Camino de Estrella
San Clemente, CA
Tel: 949-388-5764

CO – Coquette's Bistro & Bakery 
321 N Tejon Street 
Colorado Springs, CO 80903 
Tel:  719-685-2420

CT – Dee’s One Smart Cookie
398 Hebron Avenue
Glastonbury, CT 06033
Tel 860-633-8000

CT – Swoon Gluten-Free Bakery
109 Danbury Road
Ridgefield, CT 06877
Tel: 203-438-4326

DC – Rise Gluten-Free Bakery
2409 18th Street NW
Washington, DC 20009
Tel: 202-525-5204

FL – Craft Kafe
West Central Shopping Center
6653 Central Avenue
St. Petersburg, FL 33710
Tel: 727-914-7443

FL – Erin McKenna’s Bakery
1642 E Buena Vista Drive
Lake Buena Vista, FL 32830
Tel: 407-938-9044

FL – Fresh First
1637 SE 17th Street
Ft Lauderdale, FL 33316
Tel: 954-763-3344

FL – Fresh First
4520 N Federal Hwy
Ft Lauderdale, FL 33308
Tel: 954-900-3705

FL – HillBilly Farms
10325 US Hwy 98
Dade City, FL 33525
Tel: 352-567-7475

FL – Island Gluten Free Bakery
1880 Stickney Point Road
Sarasota, FL 34231
Tel: 941-923-0200

FL – Joey's Home Bakery
1532 SW 8th Street
Boynton Beach, FL 33426
Tel: 561-292-4004

FL – Kara Lynn's Kitchen
421 NE Cleveland Street
Clearwater, FL 33755
Tel: 727-447-2536

FL – Serendipity Café
664 Main Street
Dunedin, FL 34698‎
Tel: 727-483-9233

FL – Stacy's Gluten Free Goodies
14379 N Dale Mabry Hwy
Tampa, FL 33618
Tel: 813-477-4247

FL – The Bald Strawberry
1248 Sarno Road
Melbourne, FL  32935
Tel:  321-751-2803

FL – Weezie's Kitchen 
1321 East Commercial Blvd
Oakland Park, FL 33334
Tel: 754-551-6022

GA – Good Karma Coffee House
31 N Avondale Road
Avondale Estates, GA 30002
Tel: 404-499-0999

IL – Bootin Gluten Bakery and Market 
2409 Georgetown Road 
Danville, IL 61832 
Tel:  217-443-3026

IL – Brightwok Kitchen 
21 E Adams Street  
Chicago, IL 60603   
Tel:  312-583-0729

IL – Cassava Chicago
3338 N Clark Street
Chicago, IL 60657
Tel: 773-857-3039

IL – Sweet Ali’s
3 W 1st Street
Hinsdale, IL 60521
Tel: 630-908-7175

IL – Sweet Natalie's 
228 S Third Street 
Geneva, IL 60134 
Tel: 630-232-7434 

IL – Wheat’s End Café  
2873 N Broadway  
Chicago, IL 60657  
Tel: 773-770-3527

IN – Suzy's Teahouse & Bakery 
25 E Court Street 
Franklin, IN 46131 
Tel:  317-739-0800

KY – Annie May’s Sweet Café
3110 Frankfort Avenue
Louisville, KY, 40207
Tel: 502-384-2667

KY – Gluten Free Miracles
145 Burt Road 
Lexington, KY 40503
Tel:  859-278-8888

KY – Wheatless Restaurant
801 Campbell Lane
Bowling Green, KY  42104
Tel:  270-904-1033

LA – Truly Free Bakery & Deli
4321 Perkins Road
Baton Rouge, LA  70808
Tel:  225-383-3344

MA - A New Leaf 
1038 Great Plain Avenue
Needham, MA 02492 
Tel:  781-449-6777 

MA – Duke's Bakery
162 Columbia Street
Fall River, MA 02721
Tel: 508-837-0624

MA - Mother Juice 
625 W Kendall Street 
Cambridge, MA 02142 
Tel:  617-286-6580

MA - Serenade Chocolatier 
5 Harvard Square
Brookline, MA 02445 

MA - Something Sweet Without Wheat 
169 Massachusetts Avenue
Arlington, Massachusetts 02474 

MA - Something Sweet Without Wheat 
19 6th Road 
Woburn, MA 01801 
Tel:  781-281-2003

MA - Sweet Chances 
884 Washington Street 
Norwood, MA 02062 
Tel:  781-352-2900

MA - Twist Bakery & Cafe 
30 Milliston Road 
Millis, MA 02054
Tel:  508-376-1163

MA - Violette Gluten Free Bakery 
407 Concord Avenue
Cambridge, MA 02138 
Tel:  857-500-2748 

MD – One Dish Cuisine
Taylor Village Center  
8001 Hillsborough Road  
Ellicott City, MD 21043
Tel: 443-759-6344

MD – Sweet27 Bakery
123-129 W 27th Street
Baltimore, MD 21218
Tel: 410-464-7211

ME – Tripps Primal Farm and Kafe
1056 Center Street
Auburn, ME
Tel: 207-241-7461

MI – Renee's Gourmet Pizzeria
1937 W Maple Road
Troy, MI 48084
Tel: 248-280-7800

MI – Rumi's Passion Gluten Free Bakery
41120 5 Mile Road
Plymouth, MI 48170
Tel: 734-335-7145

MI – WOW WithOut Wheat
1754 Central Park Drive 
Okemos, MI 48864 
Tel: 517-347-3030

MO – New Day Gluten Free
15622 Manchester Road
Ellisville, MO 63011
Tel: 636-527-5000

NJ – Wildflour Bakery/Café
2691 Main Street
Lawrenceville, NJ  08648
Tel:  609.620.1100

NY – Colors NYC
417 Lafayette Street
New York, NY  10003
Tel: 212-777-8443

NY – Donna Marie's Eastside Bakery 
1694 Penfield Road 
Rochester NY 
Tel: 585-397-0649

NY – Donna Marie's Westside Bakery 
​164 Newbury Street 
Rochester, NY 
Tel: 585-254-0706 

NY – Erin McKenna’s Bakery
248 Broome Street
New York City, NY 10002
Tel: 855-462-2292

NY – Jennifer's Way Bakery
263 E 10th Street
New York, NY 10009
Tel: 646-682-9501

NY – Senza Gluten
206 Sullivan Street
New York, NY 10012
Tel: 212-475-7775

OH – Cherbourg Bakery 
541 S Drexel Avenue 
Bexley, OH 43209  
Tel: 614-725-4560 

OH – Sinfully Gluten-Free Sandwich/Pizza Shop
9146 Dayton Lebanon Pike
Centerville, OH 45458
Tel:  937-433-1044

OR – Angie's Gluten Free Kitchen
214 NE 11th Street
McMinnville, OR 97128

OR – Back to Eden Bakery
2217 NE Alberta Street
Portland, OR 97211
Tel: 503-477-5022

OR – Corbett Fish House
5901 SW Corbett Avenue
Portland, OR 97239 
Tel: 503-246-4434

OR – Eats and Treats Café
1644 Main Street
Philomath OR

OR – Harlow
3632 SE Hawthorne Blvd
Portland, OR 97214
Tel: 971-255-0138

OR – Hawthorne Fish House
4343 SE Hawthorne Blvd
Portland, OR 97215
Tel: 503-548-4434

OR – Kyra’s Bake Shop
599 A Avenue
Lake Oswego, OR 97034
Tel: 503-212-2979

OR – New Cascadia Traditional
1700 SE 6th Avenue
Portland, OR 97214
Tel: 503-546-4901

OR – Petunia's Pies & Pastries
610 SW 12th Avenue
Portland, OR 97205
Tel: 503-841-5961

OR – Prasad Cuisine
925 NW Davis Street
Portland, OR 97209
Tel: 503-224-3993

OR – The Gluten Free Place
Sea Towne Shopping Center
1654 N Coast Hwy
Newport, OR 97365
Tel: 541-574-8437

PA – Ali's Marketplace
105 Blue Spruce Way
Murrysville, PA 15668
Tel: 724- 327-5000

PA – Gluuteny Bakery
1923 Murray Avenue
Pittsburgh, PA 15217
Tel: 412-521-4890

PA – Happy Mixer Bakery
4275 County Line Road
Chalfont, PA  18914
Tel:  267-663-7209

RI – Eva Ruth's Specialty Bakery
796 Aquidneck Avenue
Middletown, RI 02842
Tel: 401-619-1924

TN - The Health Factory Paleo Café 
2900 Alcoa Highway
Knoxville, TN 37920 
Tel:  865-579-7606

TX – Unrefined Bakery
718 N Buckner Blvd # 154
Dallas, TX 75218
Tel: 214-414-2414

TX – Unrefined Bakery
3426 Greenville Avenue # 150
Dallas, TX 75206

TX – Unrefined Bakery
6055 Sherry Lane
Dallas, TX 75225
Tel: 469- 816-2414

TX – Unrefined Bakery
3411 Preston Road # 8
Frisco, TX 75034
Tel: 972-668-2414

TX – Wild Wood Bakehouse
3016 Guadalupe Street # 200
Austin, TX  78705
Tel:  512) 327-9660

TX – Xoco-Latte Bakery & Chocolatier
4719 Lexington Blvd
Missouri City, TX 77459
Tel:  832-243-6748

UT - Zest Kitchen & Bar

275 S 200 W
Salt Lake City, UT  84101
Tel:  801-433-0589 

VA – Happy Tart
2307-A Mt Vernon Avenue
Alexandria, VA 22301
Tel: 571-244-3662

VA – Tio Pablo Tacos 
1703 E Franklin Street 
Richmond, VA 
Tel:  804-643-4828

VA – Triple Oak Bakery
11692-A Lee Highway
Sperryville, VA  22740
Tel:  540-987-9122

WA – Capital Cider 
818 E Pike Street 
Seattle, WA 98122 
Tel:  206-397-3564 

WA – Devour Specialty Baked Goods
511 N Wilbur Avenue
Walla Walla, WA
Tel: 509-520-4384

WA – East Vancouver Fish House
19206 SE 1st Street
Camas, WA 98607
Tel: 360-258-1609

WA – Nourish
101 Provence View Lane
Sequim, WA 98382
Tel:  360-797-1480

WA – Nuflours Bakery 
518 15th Avenue E 
Seattle, WA 98112
Tel: 206.395.4623 

WA – Thrive Café
1026 NE 65th Street # A102
Seattle, WA 98115
Tel: 206-525-0300

WI –Happy Bellies Bakeshop
2107 North Richmond Street
Appleton, WI  54911
(920) 730-2253

WI – Molly's Gluten-Free Bakery
Old Lynndale Farm
N47 W28270 Lynndale Road (HWY JK)
Pewaukee, WI 53072
Tel: 262-369-1404