Gluten Free Made Simple

Follow me on Pinterest for some gluten free recipe ideas!

Follow me on Pinterest for some gluten free recipe ideas!

My doctor confirmed this week that I have a sensitivity/allergy to wheat. It appears that pregnancy triggered the allergy (thanks Emma). In the past several months, there were days when I felt extremely bloated, had intense intestinal pain, and was practically doubled over while training clients in the gym. I thought that I must be having too much fiber from fruits and vegetables.

However, the problem became more frequent when I stopped eating desserts for Lent to support one of my gym clients who was doing the same. Because I wasn’t eating any sugary products, I replaced sweets with crackers and hummus, cereal, etc. The worst intestinal pain that I experienced was on a Friday night when I had eaten 2 servings of mini wheats earlier in the day and had a 6 inch Subway sandwich for lunch. By the time I got to the gym, my stomach felt like someone was stabbing it with daggers and twisting them in my intestines. I was doubled over in pain the entire time I was training clients. I looked back at my food log, and realized that there was a common theme … an increase in wheat on the days that I was feeling sick. So … I went to my doctor who confirmed a wheat allergy.

And that is why I am now eating gluten free! Ever since I removed wheat from my diet, I have felt awesome! I haven’t had one day of abdominal pain or bloating, my energy level (and mood) is up, and I will never go back! Here is an example of a wheat free day.

This particular day was around 1300 cals (no workout that day), and I had the proper amount of carbs, protein, fiber, sodium, fats, iron, cholesterol, and vitamins A & C I was a little low on calcium and potassium though. I plan to take a fairly simple approach – lots of fruits, veggies, whole grains, and lean meat. I bought a few gluten free cereals that get an “A” on calorie count (Honey Nut Chex) and purchased a few protein bars as well to get me through the afternoon at work. There are so many gluten free products out there, I think it will be a fairly easy transition! I certainly don’t feel deprived at all because my favorite foods are still good to go.


  • Honey Nut Chex: 200 cals
  • Skim milk: 43 cals
  • Banana: 100 cals
Mid-morning snack:
  • Chocolate Brownie Cliff Bar: 240 cals. This can have “traces of wheat” but not enough to affect my tummy 🙂


  • Chicken breast: 116 cals
  • Brown rice:  100 cals

Mid-Afternoon snack:

  • Apple: 100 cals
  • Carb master yogurt: 80 cals
  • Organic spinach: 15 cals
  • Mushrooms: 15 cals
  • Walnuts: 48 cals
  • Lighten Up Vinegarette – Cranberry Walnut: 70 cals
  • Raspberries: 25 cals
  • Green beans: 45 cals
  • Carrots: 30 cals
Evening snack:
  • Frozen blueberries and yogurt: 100 cals

Total: Approx 1300 cals. Below you can see the nutrient breakdown

240 g
62 g
30 g
5.5 g
65 mg
1,115 mg
31 g
11,297+ IU
161 mg
574 mg
20 mg 
2,523 mg

2 thoughts on “Gluten Free Made Simple

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