Traveling Gluten-Free



As I write this post, there are ten days until my boyfriend and I fly to Vancouver for our big summer adventure to Canada. We will have five days to go on beautiful bike rides and hikes. I am confident that I will have no problems maintaining a gluten-free diet by following these tips that I’m sharing here today. Follow these tips when traveling gluten-free so you will be prepared!

Tip #1: Bring food for the plane flight.

I have been on a gluten-free diet for more than twenty years now and I’ve gotten to the point where I always have my gluten-free food with me for airplane flights. Airplane food is often loaded with gluten and preservatives and you can’t be sure that there will be something you can purchase at the airport. I will bring a mixed bean salad for lunch packed in a plastic container and some raw carrots. This will be enough food for a short flight. For longer trips, I might bring a large salad with tuna and some fresh fruit.

Tip #2: Do Your research before leaving.

Learn about restaurants in the area that you are traveling to. Call ahead to ask about their menu and if they will make changes to accommodate your needs. I always ask to speak to the manager of the restaurant when making this inquiry. They are usually the most knowledgeable about their menu. Sometimes you can find very interesting and creative food at local restaurants.

Tip #3: Bring plenty of snacks for the trip

It is best to bring food that doesn’t have to stay in the refrigerator all of the time. Raw, unsalted nuts & seeds are always a good choice because they don’t spoil and provide a good source of protein. Raw vegetables & fresh fruit will usually stay good even if it is not refrigerated for a few hours.

Visit for gluten-free recipes.






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Drinking a little more water to your meals is a good habit to incorporate into your life. Drinking during your meals helps you swallow, supports your digestive tract and makes you feel fuller so you eat less. How much water you should be drinking depends on your gender and activity level.

Water is the best thing you can drink if you’re trying to lose weight. It helps flush out the byproducts as fat breaks down. If you don’t drink enough water while these byproducts build up in the liver and slows down your elimination process, which in turns slows down weight loss.

Drinking water with your meals is essential for your digestive tract to work. Drinking water during or after a meal actually aids digestion. Water acts as a natural lubricant for intestinal walls, helping fiber push waste out of your body.

Try taking a sip of water after every bite of food to improve digestion and slow down your eating. I like to keep a pitcher filled with filtered water in the refrigerator so I can put it on the table during meals.







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Garlic is used as a flavoring in cooking in almost every cuisine in the world. It is also often used in herbal medicine.


When I tell people that I am allergic to garlic they seem shocked and often question me. Many people enjoy flavoring their food with garlic and have never heard of a garlic allergy.


I discovered my garlic allergy about 20 years ago when dining out in in Italian restaurants. Any time I ate something with garlic I experienced severe stomach cramps and gas. I first thought that the symptoms were caused from ingesting gluten. But I still had these symptoms when eating a salad with gluten-free salad dressing that contained garlic or from eating vegetables sautéed in garlic.


The reality is that there are a number of people that need to avoid garlic because of the allergic reactions they experience. It is estimated that 1 in 1500 Americans are allergic to garlic. People with Irritable bowel syndrome (IBS) as well as those who are allergic to allium need to leave garlic out of recipes.


Common symptoms include:


*        Diarrhea or constipation

*        Stomach cramps

*        Bloating

*        Nausea

*        Gas

I*       itching of the skin


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egg yolk


Vitamin D is the only vitamin that can be made by the human body from sun exposure. It plays a very important role in health. Your body must have vitamin D to absorb calcium and promote bone growth. Vitamin D helps with modulation of cell growth, neuromuscular and immune function, and reduction of inflammation.

The active form of vitamin D is known as vitamin D3. The recommended adequate intake (AI) level for vitamin D3 is 5mcg daily for adults 31 to 50 years old. After age 50, the AI increases to 10mcg daily. Very few foods naturally supply vitamin D. Sources include; cheese, egg yolks and fatty fish. These foods contain small amounts of vitamin D3 so it is important to take a nutritional supplement to meet your daily requirements. For more information about nutritional; supplements contact Health By Gini to make an appointment.

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dining out


There are many of eating establishments in the USA that cater to people managing food allergies and sensitivities including diets free from gluten, dairy, peanuts and other allergens. More restaurants are opening ever day that offer allergy free menus however, remember that even if the restaurant or hotel offers a gluten free menu or a food allergy chart, you still need to ask the right questions and review your meal to ensure safe eating experiences.

Choose a restaurant that has natural gluten-free options. This means selecting a dining establishment that serves naturally gluten-free items, such as, chicken, fish and beans that are not breaded nor served with a  flavored sauce or are pre marinated in a gluten containing marinade. 

Communicate your dietary needs to the wait staff. Let them know you have celiac disease or gluten sensitivity and ask if they understand what that means. If they don’t, tell them that you cannot eat anything that has flour, breadcrumbs, marinades or soy sauce or you will become very ill. It is always best to order poultry and seafood cooked “dry” or with oil to be sure that you are safe. Ask about all the ingredients in the salad that you want to order to be sure it does not contain croutons or anything similar and request dressing on the side. Avoid soups since most contain gluten. Green tea may contain gluten from barley.

I recommend calling the restaurant in advance and speak to the manager and explain your dietary limits and ask if they will accommodate you.

For more help with dealing with food allergies and sensitivities contact Health By Gini to make an appointment.

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Watercress is one of the top super foods. Super foods are nutrient dense foods that can help you fight disease, give you energy and help you control your weight.

Watercress belongs to the same family as Brussels sprouts, broccoli, cauliflower and cabbage.

A single serving of watercress provides nutrition, boosts the immune system, helps to prevent cancer and supports the thyroid.

Vitamin K is by far the most prominent nutrient in watercress. Two cups of watercress provides 212% of vitamin K, 48% of your vitamin C, 44% of vitamin A, 8% of calcium and manganese, 6% of potassium and 4% of vitamin E, thiamin, riboflavin, vitamin B-6, magnesium and phosphorus needs for the day.

There are so many interesting ways to enjoy watercress. It can be added to soups and salads. It also tastes great mixed with chopped vegetables and stir fried in tamari (gluten-free soy sauce).



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Cauliflower is delicious and so healthy to eat! It is loaded with antioxidants and essential vitamins and minerals. Cauliflower does not contain any fat, sodium or sugar and is naturally gluten-free!

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