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Nutrient Dense Foods EP051

‘When in doubt, go without.’

The problem with processed food is that you simply can’t be sure that it is gluten-free. The risk of cross-contamination is high, and no one at the big corporations is accountable for your health. Not to mention the fact that processed foods have been irradiated to make them shelf-stable, effectively killing any probiotics. Even certified gluten-free products are often low in nutrients, high in calories—and expensive!

So what should you eat? The Gluten Free RN is on the case with her best suggestions around finding organic, whole foods that contain the healthy fat you need to heal. She explains her revised, gluten-free version of the food pyramid and discusses how these nutrient-dense foods support the healing process.

Nadine provides a list of the best nutrient-dense foods, offering the benefits of each. She also speaks to the most appropriate vitamins and supplements available to solve your nutrient deficiencies. You are what you eat, so make sure you are filling your tank with nutrient-dense foods that will improve your health and quality of life!

What’s Discussed: 

How nutrient dense foods support healing

  • Regenerate villi
  • Reduce inflammation of intestines
  • Heal immune system

Why Nadine recommends staying away from gluten-free junk foods

  • Low in nutrients, high in calories
  • Risk of cross-contamination (processed in facilities with wheat products)

The best sources of nutrient-dense foods

  • Whole foods, organic
  • Farmers market (few/no fertilizers)

Why shelf-stable products lack nutrients

  • Food dead from irradiation, no live probiotics

The risk of contamination in processed foods

  • No one accountable at big corporation
  • ‘When in doubt, go without’

Nadine’s revised food pyramid

  • Fruits and vegetables at base
  • Meat, fish and eggs
  • Nuts, seeds and berries

The importance of eating healthy fats

  • Heals intestines
  • Absorb fat-soluble vitamins (A, D, E and K)
  • Fix deficiencies
  • Healthy brain cells, nervous system
  • Balance hormones

Nadine’s recommendations around the best nutrient-dense foods

  • Sweet potatoes
  • Leafy greens (e.g.: kale, collard greens)
  • Berries
  • Coconuts
  • Black molasses
  • Avocados
  • Pumpkin, chia seeds
  • Meat and fish
  • High-quality eggs
  • Licorice root, peppermint tea
  • Cinnamon

Nadine’s vegetable challenge

  • Expand your vegetable repertoire
  • Try one new veggie per week

Nadine’s suggestions around additional vitamins, supplements

  • Good quality multivitamin
  • Fish oil (i.e.: Nordic Naturals)
  • Pre/probiotics
  • Vitamin D

How to avoid cross-contamination

  • Avoid bulk food bins
  • Wash produce

Resources:

Midway Farms on Facebook

Nordic Naturals

Country Life Vitamins

Bluebonnet Nutrition

Pure Encapsulations

National Nurses in Business Association

Connect with Nadine:

Instagram

Facebook

Contact via Email

‘Your Skin on Gluten’ on YouTube

Melodies of the Danube Gluten-Free Cruise with Nadine

Books by Nadine:

Dough Nation: A Nurse’s Memoir of Celiac Disease from Missed Diagnosis to Food and Health Activism

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Emergency Preparedness with Nutrient Dense Foods EP015


It’s not a matter of if, but rather when you will encounter an emergency situation. And if you suffer from celiac disease or gluten intolerance, it is incredibly important that you are prepared with the appropriate supplies you will need to endure a hurricane, earthquake, blizzard, or other disaster.

 Nadine teaches you how to stock your cupboards with nutrient dense foods should you need to shelter in place for an extended period of time. She also outlines other essentials you will need to stay alive and assist others who may need help!

 What’s Discussed: 

Nadine’s experience responding to Hurricane Katrina

  • People were unprepared
  • FEMA provided only cheap filler foods

 Why it’s important to stock nutrient dense foods in case of emergency

  • Alleviates stress
  • Allows you to feed yourself for a period of time

 Nadine’s list of nutrient dense foods to stock

  • Protein bars
  • Gelatin
  • Jerky (without soy, teriyaki sauce)
  • Canned tuna, sardines
  • Canned chicken, turkey
  • Protein powder
  • Seaweed
  • Nuts
  • Pumpkin seed butter
  • Chocolate bars (80-100% cocoa, no milk)
  • Many more! Listen for the full list!

How to cope with a loss of electricity

  • Consume foods stored in freezer first
  • Prioritize eating perishables

 The importance of being self-reliant during a time of emergency

  • Helps you avoid overburdened hospitals and clinics

 Other essentials to have on hand in case of emergency

  • Multi-vitamins
  • Prescription medications (keep list in wallet/purse)
  • Can opener
  • Heat source (paper, wood)
  • Sleeping bags, pillows and blankets
  • Flashlights w/ working batteries
  • Extra batteries
  • Socks and shoes
  • First aid kit
  • Waterproof containers
  • Gluten free shampoos, lotions
  • Extra contact lenses and solution/glasses
  • Cash
  • Pet food

 How to obtain water if forced to shelter in place

  • Utilize water heater

 Resources Mentioned:

 Country Life Vitamins

 Road ID

Connect with Nadine: 

Instagram

Facebook

Contact via Email

Books by Nadine:

Dough Nation: A Nurse’s Memoir of Celiac Disease from Missed Diagnosis to Food and Health Activism