Gluten Free Restaurant List for San Diego County

Put out by Sharp Health Care, here is a gluten free restaurant list for San Diego County.

Also, Urban Tastebuds, has a list of 75 gluten free menus of well known restaurants around the country.

Potential Hidden Sources of Gluten

For those needing to follow a strict gluten free diet, you can check out this in depth guide from of the foods to avoid.  Although I would rather have a list of what foods you can eat, this is a good start for realizing just where gluten can hide–you might be surprised.  So use this list and start making a list of what foods you like and can eat on your gluten free diet to make shopping easier.

Great Coconut Flour Breads Recipes – Gluten Free too!

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Easy Sandwich Flatbreads

Check out these great Coconut Flour Bread Recipes by Radiant Life. I absolutely LOVE the coconut flour pumpkin bread (fabulous as a side for dinner or snack). What is fun for sandwiches is the Easy Sandwich Flatbread recipe.  You can get the bovine gelatin here:  Bernard Jensen’s Gelatin or Great Lake Gelatin

Note:  you can also add the gelatin to your homemade bone broth for added bone and collagen support.

Brief Overview of the Mediterranean Diet

Disclaimer:  I don’t promote eating one type of diet.  I recommend eating healthy foods grown or raised the traditional way.   I AM interested in digging deeper in any diet that does not use processed foods.  According to The Olive Oil Times article on The Mediterranean Diet Revisited, The Mediterranean Diet consists of:

  • Olive Oil
  • Vegetables
  • Beans
  • Fish
  • Yogurt
  • Herbs and Spices

greekfoodguideLet’s break some of this down.   In the Mediterranean Diet, 40% of its calories come from fat, mainly in the form of olive oil.  Oh my 40%!!!???    “Don’t be afraid of olive oil, it actually protects you.” Remember to always ask yourself, “What type of fat am I eating?”  The old adage of calories in equals calories out holds true for maintaining a healthy weight.  Basically, you must exercise and not eat an excess of calories, however, it does benefit you to also eat “healthy” calories.  I like to think of it this way, “Your body does not use 500 calories of processed food and 500 calories of wholesome, earth born foods the same way.”  Remember there was an art to preparing traditional foods and using nutritional ingredients the proper way for a body to be strong and active.  Let’s tap into the past!

DIY: Check out this really cool Camper Van Upgrade

I thought is was really cool and gave me some ideas so thought I would share.  Check out this Vanagon Camper! (Outside Magazine April 2014)


Belly Fat: What’s up with coconut oil?

Coconut oil as been found to reduce abdominal fat and waist circumference. 

A study showed that two groups were given either 30 grams (2 TB) of coconut oil or soybean oil each day over a 4 month period.  The coconut oil group had a decrease in waist circumference,  increase in HDL (good cholesterol), and decrease in LDL/HDL ratio when compared to the soybean oil group. (too much LDL can cause heart disease).  Both groups did loose total weight but the soybean oil group actually had a slight increase in abdominal weight1.  Another study compared two groups eating long chain fats to medium chain fats.  The group that ate the medium chain fats had lower: BMI, waist and hip circumference, subcutaneous and visceral fat, and total body fat.  Blood triglycerides were also lower.2  Another study using virgin coconut oil showed decreased waist circumference only.3

Why does coconut oil decrease abdominal fat?  It has to do with the medium chain fats that make up coconut oil. These fats are transported directly and quickly from the blood to the liver then to your cell’s mitochondria (the cell’s energy producing powerhouse).  Your cells such as those in your muscles are able to burn energy from the medium chain fats very efficiently.   Medium chain fats actually help increase your energy expenditure and the burning of fat or in other words your metabolism is increased.4,5

Subcutaneous fat is just below your skin while visceral fat is located in the abdominal region and between organs.    Too much visceral fat can be a problem leading to increase risk of heart disease, type 2 diabetes, high blood pressure, and colon cancer.6 

A little side note:  Coconut oil is a fat and albeit a healthy one, it still is high in calories.  Its best to not add coconut oil to your diet but replace some of your daily fats with it.

Questions to ask your self:  Have you had your waist circumference measured measured lately?  How can you incorporate coconut oil healthily into your daily eating habits?


1.  Assuncao ML, et. al.  Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obestiy. Lipids. 2009 Jul;44(7):593-601.
2. Xue C, et al.  Consumption of medicum and long chain triacylglycerols decreases body fat and blood triglyceride in Chinese hypertriglyceridemic subjects.  Eur J Clin Nutr.  2009.  Jul; 63(7): 879-86.
3. Kai ML, et al.  An open label pilot study to assess the efficacy and safety of virgin coconut oil in reducing viseral adiposity.  ISRN Pharmacol. 2011.
4.  Papamandjaris AA, et al.  Medium chain fatty acid metabolism and energy expenditure: obesity treatment implications.  Life Sci. 1998. 62(14):1203-15.
5. St-Onge MP and Jones PJ.  Greater rise in fat oxidation with medium chain triglyceride consumption relative to long chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue.  Int J Obes Relat Metab Disord.  2003. Dec;27(12):1565-71.
6.  Klein, Samuel, The case for visceral fat: argument for the defense. J Clin Invest. 2004. 113:11

Do I Dare Make Sourdough Bread?

Yes!  Okay so I need visual demonstrations.   Cultures for Health has step by step videos and directions for attempting sourdough bread.  Need a starter…..ask a friend or buy one from Cultures for Health.

How to make sourdough bread
How to feed a sourdough starter
Sourdough Pancakes Super easy and kid approved!! Also fun for kids to dip into soups.
Gluten Free Sourdough Bread (I haven’t attempted this one….yet that is)

Why would sourdough bread be beneficial?

Top Ten Reasons to Eat Sourdough Bread
Sourdough Bread and Sprouted Grains
Sourdough Bread Salad

Ancient Wheat: Einkorn (7500 BC) – oh but you can get it today

What is Einkorn wheat?  You can think of Einkorn wheat as going back to the beginning before the hybridization of modern wheat.  Einkorn wheat is a purer form of modern wheat.  The first domestication of this wheat is was discovered to be at 7500 BC. (more on history here)

My first thought was –is it gluten free?  While Einkorn wheat contains does contain gluten, however, the form of the gluten has a different structure and its lower in gluten.  Here is a piece quoted from the company’s webpage:

“Einkorn is differs from modern wheat in 3 important ways, all of which may contribute to gluten intolerance (more on it differs from modern wheat here):

  • Most modern wheat is a hybrid of many different grains and grasses.
  • Einkorn has a 14 chromosomes , whereas modern wheat has a 42 chromosomes which changes the gluten structure
  • Einkorn is considered more nutritious than modern wheat, based on the higher level of protein, essential fatty acids, phosphorous, potassium, pyridoxine, and beta-carotene.”1

Where do I get Einkorn wheat?  You can buy it here in the berry form and its recommended to grind your own flour.  They also give a description of two types of flour grinders.

1.  Is Einkorn flour gluten free?

Where to buy raw milk, meat, and other pastured foods?

A little about food co-ops:  I am all about food co-ops!!  My parents had one out of our house growing up and all I thought of then was every two weeks all these kids came over and played in our backyard with us–so fun!  Unfortunately, the two companies are no longer doing food co-ops so where do I go?

For example, check out the Real Food Club.  The offer pastured foods from a Amish farm in Pennsylvania.  They follow the grass-based farming principles as outlined in the Weston A. Price Foundation.  If you get a group of friends together one person can place an order to save on shipping.  Ta Da!  You started your own food co-op.  Check this post out to find out all about pastured foods and eggs.  Also, go in together and split an order of half a cow (see below for links).

Places that sell grassfed pastured meat, eggs, and dairy products:


  • Jimbos
  • Whole Foods
  • Trader Joe’s
  • Sprouts