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The wheat of our ancestors is not the wheat we eat today.  The lovely protein gluten that makes a croissant so fluffy and light is the product of generations of genetic modifications.  These modifications that make it easier to harvest and a better product for culinary purposes have unfortunately had some negative health implications. This increased gluten content causes inflammation in many people.

Most grains have proteins or glutens in them, in fact, there are more than just one. Testing is helpful if you suspect you may have celiac or non-celiac gluten sensitivity (NCGS) Older tests were only able to assess one protein of wheat to see if a person had celiac.

Testing can be helpful to see if you are having a reaction and to which proteins. The WheatZoomer test is very specific regarding how your immune system is reacting to these wheat proteins.  It tests Igg, IgA, and IgM reactions which give a clearer picture as to what substances in wheat you may be sensitive to, and also has the ability to add the genetic marker for celiac

Eliminating wheat can not only help a person with gastrointestinal issues of celiac but rheumatoid arthritis, joint pain, and headaches. Common NCGS symptoms are headaches, brain fog,  ADHD, bloating, joint pain, diarrhea, constipation, anxiety, and stomach aches.  There have even been studies that indicate improvements in psychological conditions like schizophrenia.

Reading labels is the key because wheat is lurking in many unsuspecting foods. Luckily there are some nutritious gluten-free foods on the market today. Wheat that is not organic in the US is heavily sprayed with chemicals like glyphosate which is a toxic burden for the body so eliminating wheat can really dramatically improve your health for so many reasons.

There are few tasty treats that surpass a hot slice of NYC pizza or an early morning croissant in a Parisian cafe. It is surprising to many that such a staple in our diets can cause many problems for some. When symptoms subside it is motivating to cut it out of your diet. Hopefully, this inspires you to try eliminating wheat. You may be pleasantly surprised at how good you feel.

I offer Vibrant Wellness testing. Testing can take out the guesswork and can be motivating for some. A few panels can be combined for a discount.

Follow my roasted chicken recipe and you will have an amazing roasted chicken for dinner and then you can make a simple broth from the bones.  You can enjoy it hot out of the oven for a Sunday dinner or divide it to prep meals for the week.  Either way, that picked-over carcass can make a splendid nutritious staple in your weekly repertoire.

The broth on the stove evokes images of our ancestors nurturing this vital food on the back of Granny’s stove or a steaming cauldron in a cave.  It is a staple in most cultures. The broth is limitless as to what you add to it once you have the basics down.  

Homemade broth is a nutritious and healing food that is easy to digest and absorb its nutrients.  It is rich in vitamins, minerals, collagen, amino acids, and many other compounds that make it a great addition to your meal planning for soups, sauces, or stews. No wonder it is recommended for colds and healing so many conditions.

Collagen is an immune booster.  It is great for your digestion and heals the gut lining.  The gut-healing capacity is used in a healing protocol for leaky gut or intestinal permeability.   It improves our joints, hair, and skin.  As we age our skin loses its elasticity and collagen can help reduce wrinkles and tighten skin.

Throw those bones, even with leftover meat on them, fat, cartilage, and any juices into an Instant Pot or right on the stovetop.  For the stove method, go slow and low.  Use the carcass plus a roughly chopped onion, maybe a few green onions, celery, and carrot, and add two tablespoons of apple cider vinegar to leech more minerals from the bones.  Cover with water and cook on med-low heat.  Skim any impurities, or foam, in the first hour.  Throw the pot on the back of the stove on low for 4-8 hrs up to 24 hrs.  The longer you cook it, the more nutrients will break down from the bones.  And salt to taste.  

An Instant Pot can make broth in an hour or two.  Put on the meat/broth setting with veggies and use a high-pressure cooker setting.  In a few hours, your house will be filled with a delicious aroma that will draw you into the kitchen.

Broths cooked for only a few hours will be lighter in taste and nutrients but can be a good place to start if you have digestive distress.  You can also add other ingredients like chicken feet if you really want to increase the gelatin, and nutrients from the marrow, and can handle the weird factor, go for it.

You can use bones from beef, pork, fish or turkey.  The base of French Onion Soup or Pho with a delicious meat broth or Pork Tonkatsu Ramen is made of meat broths  Turkey makes a very gelatinous broth which is what you want because it will be rich in collagen.  Fish broth is tricky because you don’t want to cook it for a long time.  I do a half-hour, no longer.

Buy the best quality meats that you can.  Conventional meats have tons of hormones and antibiotics that do not get “cooked out”.  Unfortunately, you cannot smell or taste these toxins which makes it hard to justify the extra cost but just because you can’t see it doesn’t mean it isn’t affecting your health.  

You can also buy a pre-cooked chicken for dinner and/or meal prep if you need a shortcut.  Rotisserie Chickens are now a staple in most grocery stores.  Buy two chickens and you can make a large batch of broth and freeze some for that lazy day when you have a loved one who needs some healing chicken soup from the heart. 

Replacing healthy fats in our diet is important and often overlooked.  Salads are a food choice that you want to have in your diet daily.  It is an easy way to add nutrients and enzymes to your diet BUT many times they are drenched in vegetable oils that may be rancid by the time you purchase them.  Refined vegetable oils can cause inflammation which will lower the nutrient value of your beautiful healthy salad.

Vegetable oils were once touted as the best oils for your heart.  We now know those claims were based on faulty science.  Hydrogenating fats to make foods more shelf stable are also hidden in many processed foods, kick that margarine to the curb.  Our cells are made of fats, our brains are made of fats, and eating the right ones in the proper amounts is critical for energy and overall health.

Finding or creating salad dressings with nutrient-dense stable fats will make your salads the health bomb that you want them to be.  My go-to fats for salad dressings are avocado oil and olive oil.  Extra-virgin olive oil has been scientifically studied as a valuable fat that is monosaturated and an antioxidant powerhouse.  It is also :

• Anti-Inflammatory
• Heart Healthy
• Beneficial Omega 3 and 6
• Prevents Strokes
• Favorable for weight loss
• Remove Amyloid plaques in the brain
• Reduce the risk of Type 2 Diabetes
• Anti-bacterial

Quality is key with fats!  Make sure your olive oil is extra virgin, cold pressed, and in an opaque glass container.   Cold-pressed ensures that it is not damaged by high heat processing.  Liquid pressed oils are fragile and can go rancid so make sure they are stored in a low-light area or in an opaque container.  Olive oils have become prey to companies that are adding refined oils to lower prices so make sure yours is 100 percent pure extra virgin olive oil. 

Champagne Salad Dressing

• 2 tablespoons Dijon Mustard
• 1/4 cup Champagne vinegar
• 2 tablespoons fresh lemon juice
• 2 tablespoons honey
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup extra-virgin olive oil

Whisk together ingredients.  Toss with any mixed greens! For a knockout salad, add sliced pears, pomegranate seeds, and raw nuts like pecans or walnuts.  Enjoy!