Who wouldn’t want to try this amazing vegetarian gluten free melt?

When I was asked to create a sandwich, my go-to is always that made using a panini maker. I love the flavor and light crunch of the bread. I discovered just how good this was last year after sharing this Italian Panini on the blog.

I developed a fondness for paninis after my trip two years ago to Italy after we discovered a gluten free bakery. That lunch changed my life and inspired me to give gluten free paninis a try.

Trust me… every bite IS worth it!

Greens & Sprouts Gluten Free Melt (Veg-friendly)

There are so many options to make this type of gluten free sandwich become a memorable meal.

You can easily play with the type of greens and sprouts, but you could also increase the spiciness with a touch of cayenne or hot sauce added to the aioli.

And if you don’t have grilled zucchini, you could use other grilled or even oven-roasted veggies too!

I did use a vegan mayo in this recipe, so I can assure you that it turns out quite delicious even though it’s obviously egg free.

I can’t eat a high concentration of chicken eggs and have run into a duck egg shortage where I live. So I reached for my trusted back up vegan option that stepped in like a champ!

While I can eat cheese, there are plenty of vegan cheese options out there that could also work. Just make sure that they’re clearly marked gluten free (since I’ve seen some on the market lately that actually have gluten in them).

The Best Gluten Free Bread

I’ve tried nearly every type of gluten free bread on the market since I’ve been gluten free since 2008.

Aside from minuscule slices that make you feel like you’re eating a delicate tea party sandwich from your childhood, they often crumble apart in your hands.

Or they have gigantic holes in them that leave you feeling frustrated for all the bread that’s missing.

But it’s not that way with Canyon Bakehouse!

I tried their bread for the first time a number of years ago and NEVER LOOKED BACK.

And their Heritage-style loaves are normal sized (typically found in the freezer section though you can order them online too).

Hallelujah!

You won’t feel like cheated by some teeny tiny slice.

Plus, they don’t fall apart and every single person I’ve shared them with becomes a raving fan.

So yeah… they’re my go-to for all things bread 🙂

How to make the Greens & Sprouts Gluten Free Melt

To make this gluten free melt (which is a twist on a panini), put everything together just before you plan on cooking it. It can make for a very quick lunch when you’re in a pinch.

If you are making a bunch of melts for a group, you could easily assemble the sandwiches ahead of time and keep them piled in the fridge.

They will cook on the grill just fine (and typically you can fit two of them at one time)!

I personally researched panini makers for a few days before deciding on THIS ONE which I’m so incredibly happy about and would highly recommend (should you decide to take the plunge and get one yourself).

If you’re looking for the perfect melt to enjoy this spring (or you’d love to get more veggies into your diet, this Greens & Sprouts Melt is a winner!

The post Greens & Sprouts Gluten Free Melt appeared first on Jennifer Fugo, CNS.

For those of you following me for some time now, you know that I was originally making these with a gluten free box mix. However… I’ve finally figured out how to make these grain free!

And what’s equally neat is that you don’t need to be an expert baker to make these.

In fact, I hate to bake!

I love to be creative and not necessarily have to measure things with such precision that’s often required in baking. That said, this recipe is incredibly easy even for a non-baker. (Though I’d highly recommend that you use a hand or stand mixer to help with beating the egg whites!)

And what’s equally great — you don’t need to frost these muffins since the chocolate chips and the additional vegan hazelnut chocolate spread dollop provide plenty of satisfaction.

Every time I bite into one of these chocolaty muffins, I’m transported back to this tiny 100% gluten free pastry shop I found while exploring Florence, Italy back in 2017.

You read that right!

On a tiny side street, we stumbled upon THIS BAKERY that was, by far, one of the highlights of our trip.

By no means am I suggesting that these Hazelnut Chocolate Chip Grain-Free Muffins compare to pretty much everything in that shop, but they certainly bring back wonderful memories.

Hazelnut Chocolate Chip Grain-Free Muffins

There are 2 integral products that make these muffins amazing.

1. Otto’s Naturals Cassava Flour

Because I’m not a baker, gluten free baked goods recipes are the bane of my existence.

I mean… who on earth has the time to bother with 20+ ingredients?

I don’t have the patience and love of baking to deal with that.

And that’s why Cassava Flour is the right way for someone like me (who won’t bother with super complex recipes). It’s also great if you’re looking for a lighter consistency without having to mix and blend in other starches and such.

Fortunately, I’ve had a baking angel swoop in who has given me the confidence to start slowly baking!

Sadie, the founder of Otto’s Naturals, has coached me on how to get the hang of baking. I appreciate her so much for all my many questions that I inevitably ask!

In fact, this recipe is a twist on a lemon poppyseed muffin recipe from their site! (And there are many other amazing recipes that you can try that truly have a fantastic texture while not falling apart.)

2. Rigoni di Asiago’s Nocciolata Dairy Free

One of my best finds ever last year is this cleaner alternative to Nutella!

It’s organic, gluten free, dairy free, vegan, and loaded with flavor.

Using a teaspoon of this added to a small well in the muffins makes this unforgettable. Plus it adds that creamy factor without having to frost these. Dairy Free Nocciolata is one of my favorite “teaspoon of sweetness” condiments that I’ll periodically use.

And of course… it reminds me of all the wonderful flavors of Italy!

Don’t Forget About The Chocolate Chips!

Last, but not least, I’d recommend getting mini chocolate chips for your Hazelnut Chocolate Chip Grain-Free Muffins. This way, you’ll end up with the perfect muffin to chocolate ratio.

I used Enjoy Life Mini Chocolate Chips, but you could also try Lily’s Stevia Sweetened Chocolate Chips if you’re hoping to cut back on the sugar content.

Also, I used 2 duck eggs instead of chicken eggs (as a result of my sensitivity issues) — see a video HERE where I explain all about this! Even though duck eggs are larger, the recipe turned out just fine.

The post Hazelnut Chocolate Chip Grain-Free Muffins appeared first on Jennifer Fugo, CNS.

I’d honestly not tried polenta until after I went gluten-free.

It was mentioned in some book or website I read. After following a couple of basic recipes, I made some tweaks and this was the final result.

Though I certainly have a funny relationship with corn (corn on the cob goes RIGHT through me), polenta seems to be okay.

And that’s why I enjoy making it from time to time. It’s a very Italian, naturally gluten free dish that often catches guests off guard since polenta isn’t often made.

If you’re not familiar with polenta, here’s the rundown and how I make it (and use it in recipes)!

What Is Polenta?

Polenta is a porridge made of corn grits that dates back all the way to Christopher Columbus. It comes from Northern Italy.

It has been known as the “poor man’s food” throughout history. My parents even experienced this stigma first-hand when they lived in Bologna, Italy and their good friends refused to make it because of how much they ate it during the war.

Polenta can be generally made either one of two ways.

The first is as a creamy polenta topped with a flavorful sauce like my vegan Spicy Marinara Sauce.

The second is to allow the polenta to cool and harden into denser patties or cakes.

This polenta recipe can be used to make both.

However if you follow this recipe beyond the point of creating a creamy porridge, you will end up with polenta cakes.

There is no wrong way to make polenta… it’s just personal preference.

You can certainly buy polenta pre-made in tubes at the grocery store. Though they’ll do the trick, they sometimes have a bit more of a gummy texture which can be slightly off-putting.

I prefer freshly made polenta to store-bought any day of the week.

What You Need To Know About The Corn Grits

Polenta is not reserved for only lunch or dinner meals. You can easily incorporate it into breakfast if you so choose. It’s quite versatile — like a blank canvas waiting for you to sauce it up!

Before you ask, there is no really great substitute that is corn-free. 

I was able to find a millet polenta recipe as well as a cauliflower polenta recipe. I’ve never made either and cannot vouch for their consistency nor taste compared to creamy polenta vs polenta cakes.

I realize that not everyone can tolerate corn, but if you can, this is a nice alternative to gluten-free pasta.

It’s also one of those foods that’s hardy, great in the winter months, and “sticks to your ribs”.

Though corn is naturally gluten free, make sure that the packaging clearly advertises this label. There is a high incidence of gluten contamination in grains due to contamination.

Ultimately this means that you’ll want to avoid polenta from the bulk bin aisle.

Also, I recommend buying organic polenta since corn is one of the big GMO crops. This will help keep GMO’s out of your kitchen!

One thing I learned when I first started making polenta is that there are a lot of “grits” on the market. You have to purchase grits that are specifically for making polenta. They will be made coarser than your traditional grits.

Recipes To Pair With This Herbed Polenta Recipe

There are so many ways to enjoy this polenta recipe! Flavorful sauces are the best way to enjoy polenta from my experience.

My #1 favorite recipe to pair herbed polenta cakes is my Poached Eggs In Marinara With Polenta & Wilted Greens! Though you might think of this as a breakfast dish because of the eggs, you really can make this for any meal.

Other recipe options include:

Italian Wedding Soup

Sweet & Salty Fig Salad

Slow Cooker Balsamic Beef

Balsamic Roasted Green Beans With Pomegranate & Goat Cheese

The post Herbed Polenta Recipe (with a Vegan Option) appeared first on Jennifer Fugo, CNS.

Truth be told, my mom’s stovetop was completely full… and none would be available any time soon to get this dish on the table in time for dinner.

I decided to work with what I had available to me. So I tossed the green beans with balsamic vinegar, olive oil, and spice and hoped for the best. I mean, how bad could it really turn out? I’m sure I’m not the first person to ever do this.

Turns out that my educated guess is pretty darn tasty!

Since then, it’s become a fun variation to batch cook them rather than steaming or boiling.

Sometimes I’ll buy a two-pound bag of green beans that are pre-washed and trimmed. That way, I can easily mix them up and pop them into the oven as other things on the stove top cook.

If you decide to add this to your holiday menu, you can roast the green beans the day before. Refrigerate the beans in a bowl and then toss them with the pomegranate seeds and goat cheese before serving.

In fact, this side dish is good both warm and cold!

Balsamic Roasted Green Beans with Pomegranate Seeds & Goat Cheese

Roasted green beans can be a fun way to enjoy what is a timeless favorite. Plus, it avoids the dreaded soggy, tasteless green beans that result from over steaming (or boiling).

A bonus tip would be to try using a flavored balsamic (like lemon or even pomegranate) in this recipe! It can add a delightful twist that turns a good side dish into something memorable.

And yes… there are flavored balsamic vinegars out there! My favorite company to get them from is The Olive Press. They ship… so you don’t have to go out to Sonoma, CA in order to get their oils.

If you’re looking to round this dish out with some other favorites from the blog, check these out:

Italian Wedding Soup

Slow Cooked Balsamic Shredded Beef

Slow Cooked Italian Pork Roast

Pear Walnut Salad

And don’t forget about this if you’re looking for some yummy Christmas-inspired desserts:

80 Gluten Free Desserts For The Holidays

The post Balsamic Roasted Green Beans With Pomegranate & Goat Cheese appeared first on Jennifer Fugo, CNS.

Well, don’t worry… I did that for you!

One of the reasons that I made this list is because it’s no fun being unable to fully participate in the “food” experience of the holidays. There is something truly special about the food this time of year that brings us closer. And it reminds us of memorable holidays from years past.

So whether this is your first gluten free Christmas or your tenth (like me), you’ll find everything you need to get your gluten free Christmas experience on!

No need to “go without” when there are plenty of amazing recipes out there to try.

What you’ll find below are 80 gluten free desserts for the holidays that cover your idea of how healthy your dessert should be. There are some that are straight carbs and sugar and spice! While others are paleo, low carb or even keto.

That said, if you’ve got other diet restrictions to account for, HERE’S how to swap out dairy from recipes.

Oh, and here’s why you can’t eat gluten free cookies or desserts served on the same tray as those made with gluten. It’s best to keep your holiday desserts separate and clearly marked so people don’t get them confused.

Recommendations for Making Gluten Free Desserts for the Holidays

Depending on how new you are to baking and being gluten free, I thought I’d share some pointers with you to make the process easier.

First of all, always make sure that you purchase spices and extracts (ie. vanilla, almond, peppermint, orange) that are clearly marked “Certified Gluten Free”. It might not seem like a big deal, but there is a gluten contamination problem with spices.

I personally use Spicely Organics since they are certified organic and gluten free. Plus they do not irradiate their spices at all!

If you’re in the market looking for gluten free chocolate chips, you can try:

1. Enjoy Life Chocolate Chips
2. Lilly’s Chocolate Chips – sweetened with stevia, also make baking chocolate
3. Guittard Chocolate Chips

For really good gluten free Baking Mixes that actually work and turn out amazing desserts and baked goods, these two are my favorite:

1. Jules GF – Gluten Free Flour mix
2. King Arthur Flour – Gluten Free All Purpose Mix

And lastly, if you’re looking for some healthier sweetener options, you can often swap these out in recipes cup-for-cup:

1. Lakanto – monkfruit sweetener, keto-friendly
2. Swerve – erythritol-based sweetener (not FODMAP friendly), keto-friendly
3. Coconut Palm Sugar – lower glycemic index and not quite as sweet as cane sugar
4. Sucanat – organic cane sugar

Gluten Free Christmas Cookies

I went a little nuts with the recipe options here, but I personally love gluten free Christmas cookies!

They are around for such a short period of time and frankly… who isn’t eating at least a few cookies?

There’s quite a variety of recipes. I’m sure you’ll find something that will work for you!

I made sure to include some of my favorite Italian Christmas cookies that I just totally love. Enjoy!

4-Ingredient Flourless Nutella Cookies – The Baker Mama (NOTE: Make sure to use gluten-free quick-cooking oats)

Christmas Cucidati (Italian Fig Cookies) – The Spunky Coconut

Cinnamon Star Cookies – The Spunky Coconut

Eggless Chocolate Chip Cookies – Otto’s Naturals

Frozen-Inspired Paleo Spritz Cookies Recipe {Paleo, Gluten-Free, Clean Eating, Dairy-Free} – My Natural Family

Ginger Shortbread Cookies – Elana’s Pantry

Gingerbread Cookies and REAL DEAL Vanilla Buttercream Frosting – Primal Palette

Gingersnap Cookies – Primal Palette

Gluten Free Chocolate Crinkle Cookies – Your Gluten-Free Kitchen

Gluten Free Chocolate Pizzelles – Your Gluten Free Kitchen

Gluten Free Milano Cookies – GF Jules

Gluten-Free & Naturally Dyed Holiday Shortbread Cookies – Yum Universe

Gluten-Free Peanut Butter Cookies – Prep Dish

Gluten Free Pizzelle – GF Jules

Gluten-Free Spritz Cookies – Gluten-Free Baking

Gluten-Free Thumbprint Cookies – Fed + Fit

Homemade Fig Newtons (Gluten Free and Paleo) – A Clean Bake

Keto Macadamia Nut Butter Cookies – Grass Fed Girl

Low-Carb Pizzelle – All Day I Dream About Food

Mexican Hot Chocolate Sugar Cookies (Vegan, Paleo) – Cotter Crunch

Mint Double Chocolate Chip Cookies (Gluten-Free, Paleo) – Downshiftology

Paleo Almond Cookies (AKA the World’s Easiest Cookies) – Gluten-Free Baking

Paleo Holiday Cookie Cut-Outs – Jay’s Baking Me Crazy

Snickerdoodles (Gluten-Free, Paleo + Vegan) – Bakerita

Thick & Chewy Mint Chocolate Chip Cookies (with Andes Mint Pieces!) – Gluten-Free on a Shoestring

Vanilla Meringue Cookies – Taste of Home (NOTE: Make sure to use vanilla extract marked “gluten free”)

Gluten Free Cake Recipes For The Holidays

A little cake always adds a nice touch to any event or special holiday occasion. Here’s some that you and your guests will absolutely love!

Cinnamon Apple Cake – Elena’s Pantry

Monkey Bread “Cupcakes” – The Spunky Coconut

No-Bake Paleo Peppermint Chocolate Cheesecake – Paleohacks

Paleo Vegan Pumpkin Cheesecake – Jay’s Baking Me Crazy

The Ultimate Chocolate Cake gluten free, paleo & keto – gnom-gnom

Grain Free Cardamom Cranberry Christmas Cake – Kitchen Stewardship

Gluten Free Pies and Tarts Perfect For The Holidays

The pies and tarts at this time of year can be so rich, but that’s what makes them soooo good.

You have plenty of options to pick from here that even the gluten-eaters will love!

Chai-Spiced Pumpkin Pie with Cocoa Crust – Yum Universe

Chocolate Truffle Pudding Pie (Dairy-free) – Gluten Free School

Chocolate Truffle Tart (Gluten-Free, Paleo) – Downshiftology

Cranberry Curd Tart – Zen Belly

Gluten Free Cashew Cream Pie (No Bake Recipe) – Gluten Free School

Paleo Pie Crust – Back Porch Paleo

Sweet Potato Pecan Pie – Zen Belly

Perfect Holiday Drinks

You just can’t say NO to these festive beverages! These definitely take things up a few notches.

If you’re wondering about what alcohol is safe on a gluten free diet — Check out my list HERE.

Healthy Maple Sea Salt Hot Chocolate – Fit Foodie Finds

Holiday Spice Flavored Coffee – culicurious

Luscious Homemade Eggnog (gluten free, keto & paleo) – gnom-gnom

Pomegranate Spritzer Recipe – Steph Gaudreau

Raw Vegan Eggnog – The Blender Girl

Simple Vegan Hot Chocolate (dairy and sugar free) – Whole New Mom

Slow Cooker Spiced Wine (Mulled Wine) – Well Plated

Bars, Brownies and Fudge

How delicious and yummy do these gluten free desserts look? These are typically easy and can be made quickly which is especially good for short-notice invitations!

Chocolate Chip Peanut Butter Bars – Cooking on the Weekends

Chocolate Chunk Gingerbread Blondies (Gluten-Free, Paleo + Vegan) – Bakerita

Flourless Brownies – The Ingredient Guru

Hazelnut Chocolate Chip Cookie Bars (Gluten Free and Paleo) – A Clean Bake

Paleo Pecan Pie Bars – Jay’s Baking Me Crazy

Perfect Paleo Lemon Bars {Nut Free} – Paleo Running Momma

Salted Tahini Fudge – My Heart Beets

Gluten Free Biscotti (Italian Cookies)

I know that biscotti are a very Italian cookie, but I could not leave them off the list!

I’ve got fond memories from childhood of watching the adults drink coffee after dinner dipping their biscotti in the hot mug. And I loved the biscotti my Aunt Feine would make for us every holiday. Though I can’t eat them anymore, these versions definitely do the trick!

Gluten-Free Almond Biscotti – Fit Foodie Finds

Low Carb Almond Flour Biscotti (Paleo, Sugar-Free) – Wholesome Yum

Paleo Biscotti with Hazelnut and Chocolate – Primal Gourmet

Triple Chocolate Gluten-Free Biscotti Recipe – Cooking on the Weekends

Gluten Free Holiday Bark Recipes

In my family, any type of bark was a total sweet indulgence that we’ve never get to the eat the entire bag of! It was just so decadent. What I’ve found for you here are some healthier versions that can easily make your mouth go “mmm”.

Paleo Peppermint Bark – Living Healthy with Chocolate

Pecan Pie Cookie Bark – PaleOMG

Vegan Peppermint Bark – Food Faith Fitness

Gluten Free Puddings, Custards, and Tiramisu

Because they’re just so darn good… what’s why these are worth making!

They are perfect for holiday parties or for a small get-together.

Easy Keto Lemon Custard – Grass Fed Girl

Easy Vegan Tiramisu (Gluten-Free) – The Minimalist Vegan

No Bake Keto Pumpkin Dessert Pudding – Grass Fed Girl

Decadent Chocolate Mousse – Rachael Pontillo

Decadent Holiday Truffles and Balls

There are so many different truffles and dessert balls to enjoy… here is a decadent section!

Chai Collagen Bliss Balls – Paleo Valley

Chocolate Strawberry Truffles – Fed + Fit

Decadently Delicious Low-Glycemic Chocolate Filled Coconut Nougats – Dr. Ritamarie Loscalzo

Healthy 5-Ingredient Dark Chocolate Peanut Butter Balls – The Baker Mama (NOTE: Make sure to purchase a gluten free granola)

Low-Carb Almond Joy Bon Bons – My Montana Kitchen

Other Fun Gluten Free Desserts For The Holidays

There are so many different types of desserts you could enjoy at this time of year. Some of which don’t fit into a clear category here, but deserve to be included.

Yum, right?

Poached Pears with Cardamom and Saffron – Bon Appétit

Chocolate Mint Marshmallows – Steph Gaudreau

Paleo Peppermint Marshmallows – Bakerita

Chocolate Peppermint Cups (Gluten Free, Paleo + Vegan) – Bakerita

Easy Cinnamon Baked Apples – Minimalist Baker

Gluten-Free Cream Puffs – Otto’s Naturals

Crunchy Coconut Paleo Macaroons – Paleo Hacks

Homemade Hanukkah Gelt – Elana’s Pantry

LCHF Whipped Cream {keto; primal} – OPL

Vegan Whipped Cream – The Spruce Eats

Vegan Maple Cashew Cream Cheese Frosting {Paleo} – Cotter Crunch

Like this Post? Pin it and Save it for Later!

The post 80 Best Gluten Free Desserts For The Holidays appeared first on Jennifer Fugo, CNS.

Before I can break that down for you, you have to know how to figure out the amount of sugar in your food. That’s the most complicated part of this process.

You’ve probably noticed that all of the nutrition information is listed in grams. But do you even know what a gram of sugar looks like or what it means for your health?

Probably not. Most people don’t have any idea.

That’s because a gram isn’t a tangible real-life measurement that you use within the cooking world (unless you’re weighing your ingredients).

In the previous podcast (LISTEN HERE), I shared that you are exposed to 17 weeks of sugar conditioning from Labor Day to the week of Christmas here in the US.

A big piece of the problem is that information on food labels is intentionally unclear or confusing. It leaves you unsure of what’s healthy and often misleads savvy shoppers into believing something is healthier than it is.

One of the biggest “unhealthy” foods includes dried cranberries that have been marketed heavily as a healthy alternative. In reality, they’re a sneaky way to increase sugar content to your food.

How To Translate Grams Of Sugar To Something You Understand

So let’s go back to my point about what a gram looks like!

First of all, ingredient lists are created by ranking ingredients in a product. The list is written in descending order starting with the ingredient that the product contains the most of.

Sometimes companies will use several different types of sweeteners so that they show up lower in the list. This is one of the misleading tactics to make you think that there’s not that much sugar in the product.

If you have any hopes of outsmarting crafty marketing, here’s what you need to do…

Start by finding the total grams of sugar in a single serving.

Take the total number of grams of sugar and divide it by 4.

That will tell you the number of teaspoons of sugar in a single serving.

Because you know what a teaspoon of sugar is.

Discovering that your favorite drink or snack or dessert has way more sugar in it than you thought is, frankly, upsetting.

Especially when you thought that you were making a healthier choice.

And FYI — more natural sweeteners like honey or maple syrup used in Paleo products and baked goods aren’t necessarily better. They’re still sugar.

They may not be as processed, but they certainly have an effect on your body, its hormones, your gut, and other systems.

Don’t be shocked if you discover that even the “natural sweeteners” can trigger your sweet tooth.

I’ve worked with a lot of clients who were misled into thinking that they could eat all of the paleo brownies and cookies they wanted because they used natural sweeteners.

How Much Sugar Is Too Much In Your Diet?

Wondering how much sugar is too much is a great question. It means you’re aware and concerned about the effects that excess sugar has on your health.

First, you should know that the answer to this question is largely based on added sugar in your diet.

That means, health organizations don’t care how much fruit you consume in a day. The sugars that naturally occur in them would be considered natural sugars… not added.

However, they would consider fruit juice crystals, honey, maple syrup, or coconut palm sugar in a food product to be added since those sugars were not naturally occurring, but clearly added (which you can verify on the ingredient list or a recipe).

According to the American Heart Association, they keep a pretty tight leash on added sugar.

Women should not exceed 6 teaspoons of added sugar, while men should not exceed 9 teaspoons per day.

(Isn’t it funny that they specifically list this information on their site in teaspoons, but know darn well that you probably don’t know the grams-to-teaspoons conversion that I just shared with you.)

I’d recommend tracking the amount of added sugar to your diet for three days.

Each day, tally the total grams of sugar you’ve eaten (remember to account for serving sizes!!!). Then divide that number by four so you know the number of teaspoons.

Check out your favorite bars and other products that you buy and see how they stack up!

Do Carbs Count Into Your Sugar Intake?

The short answer is YES… carbs count.

I want to be clear that in no way am I suggesting that carbs are bad and that you should avoid them.

But this will explain to you why diabetics can’t have something like brown rice pasta even though there isn’t any sugar present.

If you pick up a box of pasta or something with a decent carb load, take a look at the Total Carbohydrate section. Underneath, you’ll then see dietary fiber and sugar content.

It could look something like this (pulling this directly from a box of gluten free pancake mix):

Total carbohydrates: 41g
Dietary Fiber: 1g
Sugars: 3g

If you looked at this purely from a sugar content perspective, you’d say that each serving has ¾ tsp of sugar in it. And that it wasn’t too bad!

However, this product has a lot of starchy carbs in it.

To find out how much in it in, you’ll subtract the grams of dietary fiber and sugars from total carbohydrates.

In this particular case, 41g – 1g – 3g = 37g.

So when you eat a single serving of this particular product, your digestive system will break down that remaining 37g of carbs into their smallest units before they are absorbed.

The smallest biochemical unit is glucose.

AKA. Sugar.

That’s why a product like this would be off limits to someone with blood sugar issues even though it technically has very little sugar included in it from an ingredients perspective.

Why Your Sugar Addiction Isn’t Your Fault

Do you see the problem now?

This is one of the reasons why people who go gluten free often end up with a ridiculous sugar addiction.

In fact, after working with clients for the past eight years on this, it’s pretty common to notice a significant uptick in sugar cravings after going gluten free.

That 17 weeks of the constant influx of sugar (and potentially way too many carbs) skews your microbiome to favor bugs that aren’t so friendly to you.

And it rewires your brain and taste buds to expect it.

So much so that every meal isn’t complete without dessert.

And before you know it, your cravings have taken over to a point where you can’t control how much sugar you eat.

If you’re thinking… “gosh, I really don’t want to know all of this… ignorance is such bliss”… Trust me – you definitely want to know.

What’s not blissful are painful skin rashes that keep you awake all night long itching.

Or having diarrhea so much that you can’t go out without knowing exactly where all of the bathrooms are (and hoping that none are occupied when you need to make a mad dash).

Or even dealing with painful constipation that makes you feel like your body is bloated and sluggish. Or your already struggling thyroid that can’t keep up with the ups and downs of your blood sugar.

Or the brain fog, mood swings, the “I can’t keep my eyes open” fatigue all day long, and any other number of symptoms that you wish every day would just disappear.

I know you’re listening to this with every intention of becoming educated to make the best decisions for yourself… so here are a few more tips to help you over the holiday season.

More Tips To Keep Your Sweet Tooth In Check During The Holidays

Eat before you go to a party and bring a healthier dessert that you will eat.

Put a cap on how much alcohol you’ll drink. I typically will stick with one glass of wine and then afterward, just stick with club soda or water with lemon or lime in it.

Eat more protein! I often find that clients are skimping on the protein and rely too much on quick carbs to keep them going. During the holidays, get more protein in your diet even if it’s through protein shakes.

Choose healthier sweeteners to bake with. Yes, things may taste different, but you’ll get used to it. Swap out coconut palm sugar for cane sugar. Or try some of the alternatives like Swerve (erythritol-based making it a high FODMAP option), stevia, or monk fruit.

Stop saying that you’re being “bad” if you eat something with sugar. It’s ultimately your choice whether you choose to indulge or not. It’s not about being “bad” or “good”. I realize that we’ve had many years of conditioning with diet, but that “bad” vs “good” mentality is actually very unhelpful.

I’d argue that it actually creates more problems that lead to binging on sugar and dessert foods.

Self-punishment only leads to a vicious cycle of feeling awful and then seeking comfort — both of which drive you to eat more sugar.

If you’re ready for some help, check out this webinar I’m hosting:

Kiss Your Sugar Cravings Good-bye (And Ditch The Inflammation Driving Your Symptoms)

JOIN ME FOR THIS LIVE FREE TRAINING (I ONLY OFFER 1X PER YEAR)

I’ll be diving deep on the problems that sugar addiction creates and why the results can be so hard to break if you don’t know the three steps I’ve discovered over the years. I want to share them with you and hope to see you there!

And I’d love to hear in the comments what’s the most eye-opening snack or favorite food you’ve found that’s loaded with more sugar than you ever thought!

Pin this Post and Save it for Later

The post How Much Sugar Is Too Much? (Here’s How To Tell): GFS Podcast 101 appeared first on Jennifer Fugo, CNS.

You’re trying so hard to be healthy this holiday season… doing your best to make better choices and eat less junk even though you’re addicted to sugar.

With the hopes that after the holidays, you’ll simply start fresh.

But I know you have your doubts about whether you can actually follow through with that in January.

Last year probably didn’t go as planned (especially if you were one of the many who got sick). You didn’t get as far as you had hoped.

But this year’s gotta be better, right?

Well, that all depends on a number of factors that you may be blind to right now.

I’ve discovered in my clinical practice is that once you’re aware of what’s causing the problem, you can then take action.

You can make better choices. And ultimately that’s what this conversation is all about.

Over the next two episodes, we’ll explore how the “Season Of Sugar” as I call it has become twisted to glorify sugar and desserts at nearly every single turn.

Addicted To Sugar? Blame The 17-Week Sugar Binge

I’d argue that in the US, we don’t get a break from desserts even after Labor Day which tends to be around the beginning of September.

What used to be a significantly shorter 5-week holiday season loaded with treats has bloated to an astronomical 17-week period of sugar overload!

That’s right… 17 weeks of sweets where stores stock their shelves with Halloween candy nearly 2 months before that big day.

Take a moment and really think about that… 17 weeks of palette-shifting, tastebud-twisting, Dopamine-overloading, skin-triggering and gut-wrecking.

That’s a long time.

Basic training that gets you in fighting shape to serve in the military only lasts 9 weeks.

They know that in 9 weeks, they can mold you into a soldier ready to start more advanced training.

And yet, somehow after 17 weeks of conditioning, you’re just supposed to drop sugar like it’s a hot potato?

Yeah right.

I want to be clear… I’m not here to shame you or make you feel like a failure.

Those feelings of inadequacy are a distraction from the bigger conversation about why you’re even in this boat in the first place.

And what caused to ultimately become addicted to sugar.

If you want to make better choices, you’ve got to know HOW you’re being played, right?

This conversation also isn’t about judging your mindful indulgences like a piece of chocolate or a teaspoon of honey in your morning tea.

My main concern today is with the excessive overindulgences that hijack your brain, gut, and taste buds to expect something so unnaturally sweet.

ALL. THE. TIME.

And then you’re faced with the utterly unrealistic reality that you are supposed to drop sugar cold turkey without any issue come January 1.

After 17+ weeks of conditioning.

Sure…

It should be easy peasy… right?

Yeah… NO.

10 Ways Your Self Control Is Bamboozled By Sugar

Here’s how your taste-buds and biology are tricked by the food industry and holiday consumerism to fuel your addiction to sugar…

1. As I already mentioned, your palate is inundated with sugar starting around the end of August (long before Halloween)!

2. It’s pretty normal to crave more carb-heavy and sweet foods in the cooler months of Autumn and Winter.

3. Politics has gotten incredibly divisive and polarizing which frankly can trigger a ton of stress. The most common way to deal with stress is… sugar!

4. Stress… going to parties, seeing family, dealing with shopping, feeling overscheduled, and end of year stuff.

5. Many Thanksgiving dishes have added sugar to them… even the vegetable like carrots, sweet potatoes, and brussels sprouts.

6. Gluten free food products tend to have even more added sugar to them to make up on flavor. This also can be a hidden reason why you’re now addicted to sugar.

7. And let’s be honest… No one has just ONE gluten free cookie.

8. Sugar is in pretty much every hot drink from here until springtime — hot apple cider, hot chocolate, honey or sugar (or syrup) in your teas and coffee.

9. People bring in cookies and treats to the office to pawn them off on you (and the co-workers) so they don’t have to eat them all at home.

10. Food companies know that YOU don’t know how to read their food labels. They use healthy ingredients like dried fruit to make you think that it must be healthy when it’s actually not.

Hidden Sugar In Healthy Food Like Dried Fruit

One of the biggest offenders is dried fruit!

Oh yes… you read that correctly.

While dried fruit’s higher sugar content can come from its natural sugars, that doesn’t excuse eating it in large quantities.

It’s easier to eat a bag of dried apricots.

But no one would likely eat that many fresh apricots in one sitting!

And to make matters worse, it’s not uncommon for food companies to add even more sugar!

That’s the case with dried cranberries (for the record, they are very tart, but not naturally sweet).

If you’re an “I need to see the numbers” type of person, I’ve got you covered! (They are truth-be-told quite sobering.)

That’s why I created a great cheat sheet to help you see exactly how much sugar naturally occurs and is typically added to all your favorite dried fruit.

>>> GET MY Sugar Content In Dried Fruit Cheat Sheet HERE 

In the next episode, I’m going to share with you my favorite simple strategies to outsmart sugar this holiday season. This way you can start to break free from feeling addicted to sugar and out of control of your cravings.

What’s really neat is that while these tips are perfect for reigning in your sweet tooth now, they also still apply all year round!

In the meantime, I’d love if you dropped a comment on this episode’s podcast sharing what YOUR biggest sugar downfall is during the holidays?

We all have at least one.

(Mine is pretty much anything with cherries or peanut butter.)

Pin This Post And Save It For Later

The post Addicted To Sugar? It’s Not Your Fault (And Here’s Why): GFS Podcast 100 appeared first on Jennifer Fugo, CNS.

Absolutely my new favorite breakfast (that I could even eat for lunch or dinner)!

Full of rich flavor, Italian Poached Eggs in Marinara is a plate-licking meal (if you do that sort of thing) that could be your new favorite.

To be fair, I didn’t know that poaching eggs in a tomato-based sauce is even a thing. That’s until I saw Ronny Joseph behind @primal_gourmet on Instagram make something similar. The colors and richness of food hooked me.

So the next morning, I cleaned out my fridge and made a variation of his recipe for breakfast.

I used some jarred marinara, though I will use my own Spicy Marinara Recipe in the future. (You can make it without spice and heat by omitting the red pepper flakes.)

Granted my version is nowhere near as fancy as his, but boy is it a winner!

Upon further research, this type of dish in Italy is known as Uova al Purgatorio (or “Eggs In Purgatory”). Made traditionally in Southern Italy, this dish is highly versatile and easily adaptable based on your own dietary preferences.

Though I categorize this meal as “breakfast”, you could easily make this for lunch or a quick dinner!

Wait… I Thought You Couldn’t Eat Eggs?!?!

I couldn’t eat eggs until a few weeks ago.

Until that point, I’d basically been egg free for nearly ten years due to a very high food sensitivity.

The last time I ate eggs, I thought that I was having a heart attack and was about to drive myself to the hospital.

Somehow I made it home moments before becoming violently ill.

I share about my journey discovering and living with food sensitivities (gluten, dairy, eggs) HERE.

I won’t go into length here why I’ve suddenly been able to add eggs back into my diet. It’s a story for another day.

That’s why this is one of the first recipes that I’ve ever personally created and tasted for my website that features eggs as a prominent, irreplaceable ingredient.

If you’re curious about how I added eggs back in, here’s a video explaining how this was possible!

Tips For Making Italian Poached Eggs In Marinara Sauce

This Italian Poached Eggs in Marinara Sauce recipe isn’t difficult. There are also plenty of ways you can play with it!

First, know that you can use any type of egg in this recipe (that you do not react to).

That means you can use chicken, duck, quail… or anything else.

My egg of choice is duck (not chicken). So dash any fears you have trying another type of egg… it will taste wonderful!

Secondly, I’d recommend that you make the marinara sauce yourself. Here’s my go-to vegan marinara recipe you can make in about 10 minutes from start to finish.

I’ll typically make a double or triple batch and then freeze leftovers to use in the future.

But if that’s not your thing, there are some decent bottled pasta sauces available. I’m pretty picky because I make my own. However, I do think that Dave’s Gourmet makes very good jarred organic marinara sauces.

As for the polenta — Buy organic since this is made from corn.

Corn is a top GMO crop.

You can purchase polenta cornmeal and make it yourself with my easy polenta recipe. Or you can buy pre-made tubes in the grocery store (not the tastiest option).

If you cannot tolerate corn, you could certainly swap out the polenta with roasted sweet potato slices or some other polenta alternatives listed here.

And lastly, pick your favorite greens to use in this recipe.

I love arugula’s slightly peppery flavor. Plus it’s a cruciferous veggie that can help with liver detoxification. But it’s not as rough as kale or collard greens on your GI tract.

I wouldn’t recommend using salad greens since they don’t tend to hold up too well to heat and will end up soggy.

Have fun with this recipe and certainly make it your own!

And if you make this, post a comment below sharing how you enjoyed this easily Italian Poached Eggs recipe!!

The post Italian Poached Eggs In Marinara Sauce With Polenta & Wilted Greens appeared first on Jennifer Fugo, CNS.

Because there are so many of these recipes available online, the question then becomes “which ones are actually worth the effort to try?”

I admit that I’m not much of a baker (though Sadie from Otto’s Naturals is trying her best to teach me the ropes). This explains why you’ve never seen any gluten free bread recipes posted on the site despite you asking for them for years now.

Thankfully, there are so many different variations of gluten free bread recipes now! The biggest reason is the explosion of paleo, grain free, and keto bread recipes.

We’ve taken the guesswork out so you don’t have to search any longer. Here’s the list of the 45 best gluten free bread recipes that you and your family will love!

Gluten Free Bread Recipes (Loaves)

Let’s be honest…

No matter how anti-carb you are… everyone loves a good piece of bread.

That’s why there are so many different types of gluten free bread recipes — running the gamut from gluten free all the way to keto.

Here are more traditional loaves of bread that you can enjoy as a slice or as part of a sandwich.

Gluten Free No Yeast Sandwich Bread – GF Jules

Amazing Bread – Keto Adapted

Easy Homemade Gluten Free Potato Bread – Cotter Crunch

Easy Peasy No Yeast Sandwich Bread – Otto’s Naturals

Gluten Free Sour Dough You’ll Actually Want to Eat – Wholehearted Eats

Grain Free Blender Bread – Danielle Walker’s Against All Grain

Grain Free, Egg-Free, Dairy-Free, Yeast-Free, Sugar-Free Sandwich Loaf – Ricki Heller

Low Carb Paleo Bread Recipe with Olives and Sun Dried Tomatoes – Grass Fed Girl

Paleo Sandwich Bread (Grain-Free, Dairy-Free and Sugar-Free) – Paleo Running Momma

Paleo Seed Bread – Primal Palate

Real Deal Grain-Free Crusty French Bread – Ottos Naturals

Soft ‘N Fluffy Sandwich Bread (Gluten Free, Keto and Paleo) – gnom-gnom

Sunflower Seed Bread – The Spunky Coconut

The Best Nut-Free Bread – Lexi’s Clean Kitchen

Gluten Free Flat Bread Recipes

Flat bread is so uniquely different than traditional sandwich bread. I’m excited to share with you some of these gluten free bread recipes that can fill this void!

You can certainly use these recipes to enjoy on their own or make gluten free paninis (like I do).

3 Ingredient Paleo Naan (Indian bread) – My Heart Beets

Cherry Tomato, Olive and Thyme Focaccia Bread – Gourmande in the Kitchen

Focaccia Flax Bread (Paleo and Yeast-Free with a Vegan Option) – Whole New Mom

Gluten-Free Focaccia – The Spunky Coconut

Gluten-Free Vegan Herb Garlic Focaccia Bread – Sarah Bakes

Golden Flax Focaccia – The Primitive Palate

Yeast-Free Garlic Flat Bread – Back Porch Paleo

Gluten and Dairy-Free Irish Soda Bread – The Spruce Eats

Gluten Free Breadstick Recipes

Because why wouldn’t you need things like breadsticks and garlic knots in your life? (The Italian in me is showing!)

Here are some scrumptious options that are perfect for any pasta dinner!

AIP Breadsticks – Primal Palate

AIP Garlic Knots – The Curious Coconut

Gluten-Free Cheesy Breadsticks – Gluten-Free Palate

Paleo Breadsticks – Zen Belly

And don’t forget that you can dip this in my Vegan Pesto or my Spicy Vegan Marinara!

Gluten Free Banana Bread Recipes

Gluten free banana bread is easy and something that can act as both a snack and a dessert! Don’t forget that you can spread nut butter or a vegan hazelnut spread overtop for a delicious treat.

Plus, these make thoughtful gifts for friends and relatives for birthdays and holidays.

No one is going to turn down a delicious banana bread!

5-Minute Paleo Banana Bread – Primal Palate

Chocolate Chip Vegan Banana Bread (Gluten-Free and Refined Sugar-Free) – Bakerita (Note: make sure to use certified gluten-free oats)

Gluten-Free Coconut Pecan Banana Bread – Gluten-Free Palate

Homemade Irish Cream Gluten Free Banana Bread (Dairy-Free and Paleo Friendly) – Cotter Crunch

Strawberry Banana Bread with Cassava Flour (Paleo and Nut-Free) – Paleo Running Momma

Sweet Gluten Free Bread Recipes

I have fond memories from my childhood of the mouth-watering scents of freshly warmed cinnamon rolls or zucchini bread.

My initial journey to being gluten free led me to think that I’d never be able to enjoy these favorites again.

That’s no longer the case…

Here are some of the best (and incredibly delicious) gluten free alternatives that will make everyone happy!

Cinnamon Almond Flour Bread (Paleo) – Cotter Crunch

Easy Gluten Free Pumpkin Bread – GF Jules

Gluten Free Challah with Apples & Raisins – GF Jules

Gluten Free Zucchini Bread – GF Jules

Paleo Carrot Bread – Bakerita

Paleo Challah – Zen Belly

Paleo Cinnamon Rolls (Grain-Free, Gluten-Free and Dairy-Free) – Paleo Running Momma

Sweet Potato Bread (Vegan and Gluten-Free) – From My Bowl

Vegan Gluten-Free Almond Peach Bread – Healthful Pursuit

Other Favorite Gluten Free Bread Recipes

I wanted to make sure that we hit all of the possible favorite gluten free bread recipes so that this becomes your go-to resource for excellent recipes.

90 Second Microwavable Low-Carb Keto Bread – Gimme Delicious

Cloud Bread – Spend With Pennies

Keto and Low-Carb Coconut Flour Biscuits – Healthful Pursuits

Keto Corn Bread – Elana’s Pantry

Gluten-Free Pull-Apart Dinner Rolls (Dairy-Free Option) – My Gluten-Free Kitchen

Paleo Bagels – Elana’s Pantry

Flour Blends For Making Gluten Free Bread Recipes

There are so many different cup-for-cup blends on the market now that didn’t exist when I went gluten free ten years ago. Count yourself lucky because it can be costly and frustrating to mix your own custom blend from scratch.

GF Jules Flour Blends – the most straightforward mixes that don’t taste like gluten-free baked goods

Otto’s Naturals Cassava Flour – excellent consistency and a grain-free alternative

Jovial Foods Gluten-Free Flour Mixes – more traditional and require more skill as a baker

These are the top three trusted blends that I recommend if you’re looking for an option to make some of these gluten free bread recipes above!

And if I missed a recipe that you have tried (and love), feel free to leave the link in the comments!!!

The post Best 45 Gluten Free Bread Recipes (That You Won’t Believe Are Gluten Free) appeared first on Jennifer Fugo, CNS.

Listen… I totally get it! There are some scary side effects to sleeping meds.

But that doesn’t fix the ongoing problem you’re having of being wide awake while the world around you rests.

It’s utterly one of the most frustrating experiences.

It doesn’t matter whether you’ve just turned off the light for the night or your eye popped open mid-way through.

Your body and even your mind just aren’t cooperating.

And leaves you feeling just as awful the next day!

One night of poor sleep now and then isn’t such a big deal. BUT when you can’t sleep more often, it can really through a wrench into your healing journey or just general sense of wellbeing.

How can I get better sleep is one of the most asked questions in my clinical nutrition practice. I want to share some of the reasons WHY your sleep may be a mess and what you can do about it!

Why Is Getting Quality Sleep So Important?

Getting good quality sleep (almost) every night should be filed under the category of “life goals”.

There is almost nothing that compares to waking up feeling incredibly refreshed and profoundly energized to start your day!

Yet according to a report by the CDC in 2016, more than 1/3 of US adults reported not sleeping enough.

I’d argue that this figure seems shockingly low because of how many people describe themselves as tired and rely on caffeine to get their day started.

Thanks to ongoing research, we know how important sleep is to maintaining good health!

Getting plenty of rest influences your…

1. Glucose and insulin regulation (1)
2. Ability to feel full after eating (aka. satiety) (1)
3. Waistline and ability to lose weight (1)
4. Cortisol output and how well you manage stress (1)
5. Human Growth Hormone production (most of which is made by your pituitary while sleeping) (2)

And the list goes on… but for now, this should be enough to help you see that getting good quality sleep is a priority!

Hidden Reasons That Disrupt Your Sleep

If you’re not getting good sleep, here are some of the common (and not so obvious) reasons why your sleep is disrupted…

• Exercising at night too close to bedtime. I realize that sometimes the only class you can attend is in the evening, but working out too late may not wind you down.
• Liver detoxification is “kicking on”. If you wake up sweated and hot in the middle of the night, there’s a good chance that your liver detox system is being put to work when your body is supposed to rest. It can certainly be a sign of hormone imbalance, but it can also happen due to hidden GI issues. Read more on your liver detox system HERE.
• Monkey mind is keeping you up! It could be a sense of anxiety or worry or running lists. No matter what the exact issue is, your mind just won’t settle down. (Here are some breathing exercises that can be helpful!)
• Restless legs won’t settle down. This is typically a surefire sign that your system is in need of magnesium.
• You can’t get comfortable! Whether your mattress is too old, or you’ve got physical injuries (and pain) to deal with, this can certainly keep you up.
• Bedtime is all over the place. Routine is so so important. When you don’t heed that advice, it’s hard for your body to know how to react because, frankly, it likes routine. So does your brain. Having a consistent bedtime provides a natural rhythm to work off of.
• “I’m a night owl!” — I too used to be a night owl soaring high on my second wind. The only problem is that you’re tuning out your body’s natural cues that it is tired. This can lead to HPA axis dysregulation down the road.

How To Fall Asleep (And Stay Asleep) With Natural Sleep Remedies

I want to be entirely transparent with you… I’m a very Type-A person.

I have a hard time shutting down and find that my most productive hours can often be later in the day into the night.

While I prioritize sleep, I’m not going to completely unplug and go live in a cave. That’s just not realistic.

I do not have lots of time for “self-care”.

I don’t have much interest in sitting in a bath infused with lavender essential oil relaxing to soothing spa music as candlelight flickers around me.

Nor do I wear those blue-light blocking glasses.

What I have done is, in my mind, practical and reasonable.

One key way to improve sleep is to pay attention to your body when it’s tired. If I’m feeling sleepy at 8 pm, I’ll head to bed. That way I can get up earlier to take care of what I’d missed the night before.

Minimize the blue light on your computer with a free program called f.lux. It’s a program that makes the screen increasingly orange the later it gets. I also have a “night light” feature on my mobile that produces the same effect from 10 pm to 6 am.

Keep your bedroom cool, remove the TV from your bedroom, and reduce whatever light pollution you can.

Reading can also be a great way to help fall asleep. Pick a fun and interesting book or story that draws you in and tickles your imagination. I typically read for 15 to 20 minutes in bed.

This suggestion isn’t for everyone, but I’ve personally found that an increase in the window between the last meal of the day and bedtime is very helpful for me to STAY asleep. I will wake up at 2 or 3 am if I don’t stop eating by 4 pm overheated and sweated.

A lot of my clients have the same issue! That timeframe in Chinese medicine is attributed to the Liver. My experience has been that the liver is overstimulated and needs to be better supported. I discuss liver detoxification and support in this podcast.

One of the biggest things to help me fall and stay asleep is thanks to my Sleepy Milk Recipe. It makes a massive difference in how good my sleep is too!

A Word Of Caution Using Melatonin

If you’re wondering if I use or recommend melatonin, the answer is no.

I realize that melatonin seems to be the go-to of natural sleep remedies. But I urge you to tread cautiously.

The reason is that it is a hormone that your body should naturally produce. By supplementing it, you essentially tell your body that it no longer needs to make melatonin.

So melatonin supplementation shuts down the feedback loop — which isn’t good.

That’s why I do not reach for melatonin as a first line of defense when you can’t sleep. Also, I believe it’s smarter to naturally increase your own melatonin production before adding in this sleep supplement.

One example of this is adding in some sweet cherry juice to your routine because they actually have melatonin in them!

But if you’re still deadset on taking melatonin, get your levels checked!

You can do that through the at-home urine Dutch Complete test from Precision Labs. It’s a simple test that you can order yourself and it looks at various hormones including sex, cortisol, and melatonin as well as metabolites!

Natural Sleep Remedies That I Use (And Recommend) For Improving Sleep Starting NOW

My personal experience with sleep issues has been quite a lengthy one. When I realized just how unproductive and grumpy I am when I don’t sleep well, that’s when I got serious about creating habits that support a better night’s rest.

My natural sleep remedies include:

Magnesium Citrate – Magnesium has this incredible ability to help your body calm down and rest!

I will often suggest clients take Magnesium Citrate before bedtime unless they suffer from chronic diarrhea because another thing it does is to loosen stools. Someone with diarrhea should stick with the next option instead.

If you have normal or more constipated stools, you can use this starting at 1tsp per night before bed in about 1/2 cup of water.

Reacted Magnesium Powder from Ortho Molecular – If you have increased magnesium needs OR are prone to diarrhea, this form of magnesium is best to take before bedtime. It will not affect the GI tract like Magnesium Citrate will since it is better absorbed.

You would take 1 full scoop in about 1/2 to 3/4 cup of water before bed.

In order to get this for yourself, you’ll need to create a free account in my Practitioner Dispensary and do a quick search for the product.

CBD Oil – I’ve been taking CBD oil orally since earlier this year. While it doesn’t knock you out at all, I’ve found that it’s helped me not wake up in a panic in the middle of the night unable to fall back asleep. If I wake due to drinking too much water, I can easily fall back asleep again. In my personal experience, I’ve not found it to be addictive and that it improves the quality of my sleep.

To know what dose to take, I started with just 1 drop each night and have found that my body is happy with only 8 drops! With something like this, I like to take the minimum effective dosage possible.

NOTE: CBD (and THC which is missing from commercially sold CDB products) can cause significant drug interactions due to its effects on the Cytochrome P450 Detoxification system in your liver. Medications include: “macrolides, calcium channel blockers, benzodiazepines, cyclosporine, sildenafil (and other PDE5 inhibitors), antihistamines, haloperidol, antiretrovirals, and some statins (atorvastatin and simvastatin, but not pravastatin or rosuvastatin)”… “SSRIs, tricyclic antidepressants, antipsychotics, beta blockers and opioids (including codeine and oxycodone)”. (3) If you are taking any of the drugs listed or other medications not listed, you should discuss this with your doctor before giving CBD a try.

Intellibed Mattress + Pillows – Beds and pillows all have a lifespan. And many are also made with very toxic materials that off-gas and further expose you to harsh chemicals for many hours every day! Additionally, it’s a great option if you’ve got back problems! Both my husband and I have pretty serious back and neck issues. Getting an Intellibed about 3 years ago has completely changed the quality and comfort of our sleep.

Foam Roller – This one might seem odd, but a foam roller can do wonders to keep your back healthy. When you’re uncomfortable, it’s incredibly difficult to get a good night’s sleep. This one inexpensive roller has saved my husband and me thousands of dollars in chiropractic visits!

And of course, I have to share this one…

Lavender Essential Oil – While I do not use this since my husband is very sensitive to scents of any sort, I have had several clients who have found this helpful. Lavender is known for its relaxing superpower. A dab on each wrist before bedtime can be helpful!

Here’s HOW I Put Natural Sleep Remedies Into Practice

If this all seems like a lot, let me show you my own sleep routine! Natural sleep remedies shouldn’t feel like a chore, but instead a routine that helps your body feel supported as it makes its way towards rest.

Ready?

1. Make and drink Sleepy Milk (link to recipe) about an hour before bed.
2. Mix Magnesium in water and drink before heading to the bathroom to get ready for bed.
3. After brushing my teeth, then take CBD oil orally.
4. Roll out my back (and hopefully get a good few pops).
5. Get in bed and read for 15 or 20 minutes.
6. Lights out!

Simple, right?

Now you see that it’s not THAT complicated.

If these natural sleep remedies don’t help and you still can’t sleep, it’s time to dig deeper to discover what root causes issues are messing with your sleep.

REFERENCES FOR NATURAL SLEEP REMEDIES IF YOU CAN’T SLEEP

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/

2. https://www.healthline.com/nutrition/11-ways-to-increase-hgh#section9

3. https://doh.dc.gov/sites/default/files/dc/sites/doh/publication/attachments/Medical%20Cannabis%20Adverse%20Effects%20and%20Drug%20Interactions_0.pdf (specifically see slides 11 and 12)

The post Can’t Sleep? Natural Sleep Remedies So You Can Fall Or Stay Asleep Tonight appeared first on Jennifer Fugo, CNS.