Monthly Archives: August 2011

Gluten Free Travel in Spain.

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Over the last two weeks, my husband and I visited Barcelona, Figueres, and Cadeques, Spain. This trip was certainly the most inspiring experience of our lives, getting to know the Catalan people, the cuisine, the many, many exhibits of art, Gaudi architecture/sites, and the overall grittiness of the city of Barcelona. We used Rick Steves’ Spain guidebook to help us get around and highly recommend it, although he has no gluten-free tips.

Casa Battló in Barcelona

All three Spanish cities are very different. Barcelona is a busy and expansive city, sprawling for miles and miles. Scooters zip pass you, while artfully parking on the sidewalks. Stores and restaurants sit in tiny little spaces at street level (closing from 1-4pm). The buildings are old and tall, with short little bronze terraces and window shutters that block out the hot summer heat and sun. The metro is so easy to learn and can get you from A to B in a snap. Barcelona has a very eager and loud tourist center at La Ramblas and an equally enthusiastic nightlife.

Dali Museum in Figueres, Spain

Figueres was just a short stop for us. This sweet little town houses the Dali Museum, cute little trendy shops and tapas bars. It’s a small, walkable city and easy to get to from the parking garage (many of these small cities require you to park in garages). It’s a lovely place to stop for lunch if you are riding the train to Portbou, Spain.

Cadeques, Spain

Cadeques, is probably my most favorite Spanish town. Sitting right on the coast, this magical oasis is full of white, Stucco buildings, a plethora of swimming beaches, boats, beach restaurants, and friendly locals, as well as visitors.

One of my biggest concerns when I travel gluten free anywhere is how I eat and if I can get access to gluten-free travel foods. Obviously going to Europe is a bit troublesome since much of the cuisine is gluten-based, especially in Spain, France, and Italy. So how did I do in Spain? I’d say very well.

Gluten-free muffins at the Barcelona airport.

The biggest favor you can do yourself is pack trail mix, jerky, or other easy snacks for the airplane and when you first get into town. Air France is very good about serving meals that are not full of gluten, but some items are. You actually don’t need to bring gluten-free bread (you can if it’s easier for you), you can find gluten-free packaged baked goods at the Barcelona airport and grocery stores. The packaging will read ‘Sin Gluten.’

In Spain and France they love to use pasta in salads. In particular, tabouli and sometimes quinoa. Tabouli is gluten, so unfortunately it’s not an option if you are gluten-free. Breakfast is usually served buffet style at the nicer hotels, which includes some Spanish options, cured hams, manchego cheese, eggs, cereal, yogurt, and lots of pastries. My recommendation is to take advantage of your hotel’s 14 Euro breakfast because finding a place other than a panadería (bakery) will prove to be difficult, especially on foot.

When we first got into Barcelona, it was late. Fortunately, late is when EVERYONE eats in this city, so there are plenty of restaurants open. Many restaurants have menus in Catalan and Spanish. Closer towards the Gaudi sites and La Ramblas, restaurants have menus in English, Spanish, German, and French.

My first rule of thumb as a gluten-free travel eater is not to eat at restaurants that say pizzeria or panadería (bakery), I probably don’t need to say that everything they serve is gluten. All restaurants have their menu and/or daily specials written or posted in front. If you have the budget, eat at the nicer restaurants, the more gourmet foods are universal in that they don’t load up their dishes with cheap breads. All restaurants and bakeries will serve you a plate of sliced baguette with tomato/olive oil on top, so don’t be offended, just don’t eat it.

Pan-fried sole, potatoes, and lima beans at a little restaurant in Barcelona.

Many of the menus are listed by Aperitivo, appetizer; ensalada, salad, and entrada, entrée. Then by type of meat in the entrada section, pescado (fish), pollo (chicken), carne (beef). We always ordered agua mineral or agua con gas; mineral water or sparkling water because it was 95 degrees and humid in August!

Tapas bars are a little different. Most places have about a hundred different tapas sitting in a glass case, you can choose which ones you’d like if you can’t read the menu. They have a lot of prawns, some deep-fried, some wrapped in fried potatoes, some not wrapped with anything. There are salads with feta, arugula, and tomatoes, cured ham, sun-dried tomatoes, the list goes on and on. Some tapas bars serve just about everything on a slice of baguette, you can take the toppings off the baguette or request with the server by saying “Soy alérgico al gluten,” (I am allergic to gluten), “sin gluten (without gluten)?” If they don’t know what gluten is (and some don’t), just say “sin pan,” without bread. The waiter will understand.

Filipino chicken and pork dishes at a restaurant near La Ramblas in Barcelona.

The good news about being in a big city like Barcelona is you can find all types of foods, from German sausages to Filipino to Indian. I happen to love Asian food, especially Indian, Thai, Vietnamese, and Filipino because almost all dishes are rice-based. Very good for gluten free travel.

Cadeques, home to the great Salvador Dali and his eccentric house, had the best food we had in Spain. Most of the restaurants on the beach have a ton of gluten-free options, available in English and other languages. They had fish, sausage and beans, salads, omelets, and soups that were gluten-free and absolutely delicious.

For snacking in between meals or during 1-4 pm when many places are closed, it’s good to stock up on yogurt, fruits, veggies, nuts, and water from the local market (there is one on every block almost) and store these items in your hotel refrigerator. Yogurt in particular truly saved my life when I was hungry at an inconvenient hour and had no food options.

Overall, our eating and traveling experience through Spain was excellent. The people were friendly, eager to help us speak the language and recommend their favorite dishes. The art is by far some of the best I’ve seen next to France of course and the way of life is slower, appreciating the simple things.

It wasn’t hard to find gluten-free foods, maybe it took walking an extra block or two and reading a few more menus than most, but we managed just fine.

If you are gluten free and looking to travel internationally, Gluten Free Hotels for Celiacs has a robust list of hotels all around the world who can accommodate you.

If you like this gluten free blog, support and follow us!

Mike and I in Cadeques, Spain

Gazpacho Soup in Cadeques, Spain

Fish and salad in Cadeques, Spain

Sausage and beans in Cadeques, Spain

Omelette and Salad in Cadeques, Spain

My Favorite Health Secrets.

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Happiness is in anything you love.

Secret #1: Food. I love it. I dream about it. I think about it constantly. But I need it 3 times a day to survive. What I don’t need is food in excess. We Americans over eat at every meal and in between meals. My secret #1 is to eat less. I eat three times a day plus snacks, but not until I am full. Until I am ALMOST full. It’s so easy. I also really limit any starchy carbs that are in Seattle gluten-free bread, pasta, and baked goods. I don’t need to say that I am gluten-free do I?

Secret #2: Sugar. Sugar is in everything! Most food manufacturers put WAY too much sugar in their products. There is fruit sugar, brown rice syrup, agave, fruit juice, goodness the list goes on and on. It’s all still just sugar. We consume so much sugar in fruit juices, yogurt, bread, meats, coffee, and even in plain fruit. It is my belief that we are not meant to eat so much sugar, which is why there is a high amount of diabetes in the United States. Cutting out or reducing sugar will help you lose weight, feel less congested, have clearer skin, and basically helps your overall well-being. I will take it as far as saying that not overdoing it with sugar could save you from diseases, chronic health conditions, and even cancer.

Secret #3: Yeast. Sugar feeds on yeast, which is something we all have in our bodies, but gets absolutely out of control when you eat too much sugar. Yeast can cause all sorts of problems. For me, I get skin rashes, a puffy face, acne, yeast infections, itchiness, gas, reproductive issues, and a belly. If I do a 3 to 4 week yeast cleanse with The Herbalist’s Renew-U Tea and Beat The Yeast Tinctures, all of the above goes away. No amount of exercise will change it. Eating a low sugar and carb diet in conjunction with the yeast cleanse is also imperative.

Secret #4: Yoga. Practicing yoga daily actually helps you eat differently. It fulfills your soul in so many ways, that your every day choices start to change. It quiets your mind, opens your heart, stretches and lengthens your body, and builds strength. If you are looking for a long, lean look, yoga will help you get there and take you way beyond that even.

Secret #5: Happiness. If you hate your job, where you live, your relationship, or family… make a change. I cannot stress how important it is to NOT HATE YOUR LIFE. So many people get stuck in this self-fulfilling prophecy that they are stuck in a certain relationship or situation. Actually you are not and changing it will make all the difference. Plus your friends will like you better because you won’t be an asshole anymore.

Secret #6: Pampering. Take time to take care of yourself. I personally get an all-natural facial with Lisa Steele at Cassie’s Skin Care monthly. I also get a massage monthly from Maureen Dusandang in Fremont, although lately it’s been weekly for some hip trouble from years of running. I go to therapy bi-weekly, I also go for walks, listen to relaxing music, or go shopping. If you don’t have the money to do these things, give yourself a facial, do your nails, shop at a thrift store, or make yourself something nice. Feeling good about yourself spreads like the sun touching the earth. Your smile brings a smile to others’ faces and that is the most incredible gift you can give.

Secret #7: Education. I don’t care what you think you know, you can always know more. No doctor has ever helped me get over a chronic condition, you know why? Because they think they know everything there is to know about the human body, when in fact they don’t. I have actually helped myself recover from PCOS (almost) by reading, experimenting, and educating myself. Doctors are great for acute illness and injuries, but mostly you need to be your own doctor when it comes to lifestyle change. I’m not just limiting education to health either – read the news, travel and learn about other cultures, watch documentaries, the list goes on. You will never be done learning, period.

Secret #8: Listen. Take a moment to listen to people, your family, and friends. Really HEAR what they have to say. So many people don’t do this. You will learn more about human psychology, develop your intuition, and learn about yourself by simply listening to others talk about their experiences.

Secret #9: Exercise. Notice how exercise is not the first secret. While I think yes, it’s important to stay active, exercise can actually be counter productive if you do it in excess. Exercise should be fun, so do something active that is enjoyable!

Chicken Kabobs and Caprese Salad with Avocado

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Chicken Kabobs & Caprese Salad with Avocado

In my journey to attain better health, I’ve realized getting creative is what gets me there. This Seattle gluten free dinner is perfect!

Each night my fiance and I go through the ‘I don’t knows’ of what we should eat for dinner. Nothing sounds good….ever. So for a while we went out to eat a lot, which is a terribly expensive, not to mention unhealthy habit.

He and I require food to not only look delicious, but taste delicious in order for us to eat it. On top of that our meals have to be easy and quick to make because we run businesses all day long.

Chicken Kabobs

Marinate 2 chicken breasts in teriyaki sauce overnight. (Or buy Whole Foods’ chicken skewers, pre-marinated)
Put on skewers and barbeque!

Caprese Salad with Avocado (serves 2)

1 cup Fresh Basil (Whole)
1/2 Avocado (Sliced)
1 Large Fresh Mozzarella Ball (Sliced)
Balsamic Vinegar
Olive Oil

Put half a cup of basil on each plate, then half of the sliced mozzarella ball on top, garnish with avocado, balsamic vinegar, and olive oil.

Extra Veggies

I like raw veggies and fruit, so if I don’t feel there is enough on my plate I add celery, green beans, or grapes.

How to Cure PCOS by Cutting Stress, Bad Relationships, and Sugars.

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Mike and I in front of our Maple Leaf House

Some of you may know that I have been struggling with a condition called PCOS (Polycystic Ovarian Syndrome) for quite some time. All my life to be exact, however the symptoms got increasingly unbearable over the last 6-7 years. During that time, I have spent thousands of dollars on medical care with western medical doctors, naturopaths, acupuncture, Chinese Medicine, books, dvds, you name it, I’ve done it. These resources have all been helpful in my education about PCOS, what is likely causing it, and what type of treatments currently exist to help the symptoms. Yes, there are only treatments to help the symptoms, no ‘magic bullet’ cure.

My First Treatment: For a few years I opted to try Yaz birth control pills to control the symptoms, which is the number one treatment western doctors prescribe for women with PCOS. Birth control prevents your ovaries from ovulating, while Yaz in particular has a higher amount of an anti-testosterone (Progesterone) that eases other symptoms like acne, losing hair (Alopecia), and excessive body hair (Hirsutism). I was also on another anti-testosterone called Spironolactone to further help the symptoms.

At first these drugs were a lifesaver. I felt better, didn’t have the terrible moods associated with my cycle, no cysts, no acne, no facial hair, and my head hair grew back. Then the side effects began to set in.

I think it’s important for us all to remember that drugs are here to help us with some things, but with chronic conditions, drugs act as a ‘stand-in’ for your current symptoms and give you a whole new set of other side effects.

Yaz: While Yaz helped with virtually all of the PCOS symptoms, it also made me gain weight, I had terrible headaches daily from the estrogen, and had NO libido. I am currently trying Ortho Tri-cyclen® Lo, which has a much lower estrogen count and still has progesterone. I’m only in the first month, so I’m not sure if this pill will work for me, but so far I do not have headaches, not lost my libido, and not gained weight.

Spironolactone: If you are not on birth control Spironolactone interrupts your periods and will make you irregular with random spotting. If you take a low dose you might be able to avoid the cycle interruption, but each person is different so you have to experiment with the dose. In most cases this drug is prescribed along with birth control. The worst part about spironolactone is it’s a diuretic. So it dries you out to the point where you can experience severe dehydration, dizziness, and an insatiable need to drink fluids but you are still always thirsty. I take 100 mg a day, half a pill in the morning and half at night. The trick to this drug is drinking lots of fluids with unsweetened electrolytes all day long. You will feel just fine if you can keep up with the water.

Metformin: At my rock bottom I tried Metformin for two weeks. That drug (I refer to it as if it were ‘that guy’ who was the biggest asshole I ever dated) gave me the worst flatulence and intestinal trouble, I have never been so uncomfortable in my life. The worst part of it was, it would not pass, so I was just bloated constantly and it did me no other favors. The drug did not help any of my PCOS symptoms at all. It took months for me to recover from the two week trial, I had to get colonics and do everything I could to re-flora-nate my intestines.

Progesterone: I saw a naturopath who had me try taking a sublingual liquid form of progesterone. I have never felt so sick in my life. My head was heavy, I had nausea, and I couldn’t hardly walk. Needless to say that treatment did not last long.

Natural Treatment: A few months ago I decided to quit seeing doctors and go off birth control completely. I was done with drugs and ready to make a major lifestyle change spiritually, emotionally, and physically. I have been reading about diet changes, fad diets, natural herbs, etc that supposedly cure PCOS – all of them different and all of them seemingly impossible to maintain. For example, who could not eat carbs…ever? No one. I’m happy to report that the ‘no-carb’ diet is not the answer and neither is a tremendous amount of exercise.

I began to change my diet. I didn’t just start eating meat all the time (high protein diet), I actually cut back a little on red meats and how frequently I ate meat. I increased my veggies and fish, but most importantly I increased my whole grains for fiber. Since I’m gluten-free that last one is hard, there are a lot of grains I cannot eat and many gluten-free baked goods are very starchy, high in calories, and sugar. Quinoa in grain form is what I turned to. I also started eating more brown rice along with healthy nuts like walnuts, pumpkin seeds, and almonds. I cut back almost 95% on gluten-free baked goods like breads, pastas, cookies, etc because most are made with potato flour, white rice flour, or corn. All starches and all convert to sugar.

I was eating a lot of trail mix with dried fruit, still ate my treats on occasion, and fruit. I still didn’t experience the greatest difference in my cycle…it was very painful. So onto the next month. I began massage therapy weekly for some muscular issues I have, I found this body worker (I call her that because she is so much more than a masseuse!) who literally changed my life. She stretched my muscles out that I never knew were so tight. She spoke to my uterus and sent loving and kind messages, she balanced my chakras, and gave me advice each visit of things I could do to help myself. She is an intuitive healer without a doubt and brought me to that next level of awareness that made me realize that I had a lot more work to do.

I started to take a look at my liver and also my sugar intake. While I didn’t eat a ton of treats, I ate them enough to have major Candida. Eating one piece of fruit would give me a yeast infection. I initially started a liver cleanse with a tincture called Coptis and Chinese Bitters. I found it worked, but during my detox I broke out like crazy, in odd places, so I scaled back because I’m getting married soon. I will start up again after the wedding when I’m free to break out without insecurities.

Cutting The Sugar: When you are so riddled with yeast, it’s hard not to crave sweets constantly, even fruit. Birth control pills make yeast in your body 10 times worse and so does not eating enough protein (have you ever noticed vegetarians LOVE sugar?). In the past I used to do yeast detoxes, but haven’t done one in years (I plan on doing these yearly now if not more often.). So I went over to The Herbalist (excellent Seattle and online herb store) and bought their Renew-U Tea and Beat The Yeast tincture package. I cut out all fruit, fruit juices, cereals with sugar, and sugar in general for two weeks. I also cut back on starches about 80%. The first few days were so hard! It feels like a demon inside of you is being killed and it’s lashing out for some sugar. It also feels similar to an addict wanting another fix. I drank the tea and put two dropper fulls of each tincture in the tea twice a day. I was very strict for two weeks and continued for a third week. What did I notice? My stomach immediately lost it’s pooch. My skin cleared up. My face was less puffy. Best of all I started my period on time, had no cysts, and no irritated uteran lining. I still had sore breasts, a little cramping, and without fail cried the day before I got my period. So that tells me there is still work to be done. The emotional instability I have before my period is much like a dark cloud. While I am happy in most cases, it really makes me doubt the people close to me and hence I take out my frustrations on them. It’s terrible and not something I’ve been able kick yet, but I am becoming more and more aware of how I can overcome it. After three weeks of yeast detox, my skin began to break out on my neck and back, which I have been told is the final stage of detox (when toxins excrete through the skin).

My goal is to continue on my low to no sugar diet, because truly for me cutting all sugars and doing a yeast detox was the final act of pushing me towards better health. I also am aware that when I get upset, whether it’s work or personal, I tend to want sugar or starchy carbs as a way to feel better. Sometimes I allow myself to indulge, but sometimes I go for a walk instead. It’s imperative to eliminate stress and situations that upset you, especially if they happen on a regular basis. Yes, we all have bad days from time to time, but if your relationships are causing upsets daily with your family or partner, work, or whatever else, it may be time to evaluate whether they really serve you.

Exercise: A lot of PCOS guidebooks and articles insist you need to exercise like a fiend to cure yourself of PCOS symptoms. I feel this is absolutely false. Exercising excessively actually increases your testosterone levels and can cause trouble with you muscles and joints. It’s also exhausting if you have a full life of work, kids, family, and friends. In my case, I love running, often. However, after 15+ years of running, I have both knee and hip problems. My muscles get so incredibly tight from the same repetitive movements that I’m at the point where walking long distances now cause me trouble from my excessive running. Massage therapy helps, but mostly I am just making daily decisions to be more active, whether it’s a walk, an intense bike ride, weights, yoga, or one of my favorite new discoveries The Wii’s My Fitness Coach (they have great cardio work outs!). None of those things hurt my knees or hips. I’m also trying new things like kayaking and paddle boarding. The world is full of fun activities – hiking, rock climbing, playing on a volleyball team, it’s exciting when you think about all the options! You can also incorporate more activity into your schedule like biking to work, or taking breaks for a walk at work.

Yoga and Breathing: Daily yoga has been an essential addition to my life. My practice reminds me to breath, stretches out my tense body (I exercise often), and connects me to everything and everyone around me. I cannot even express how important and valuable yoga is. If you are like me and do not have enough time to go to classes (nor want to pay for them), you might want to try Rodney Yee’s AM/PM Yoga DVD. It’s 20-30 minutes in the morning and night and the best thing I’ve ever done for myself. I prefer Hatha type of yoga, it’s meditative, slow, and relaxing. Both the AM and the PM positions are in the Hatha Flow category.

Did you know that most of us hold our breath? Or suck in our stomachs and forgo fully breathing in? I realized that when I’m in front of my computer working, I hold my breath. When out with my friends in a nice form-fitting outfit, I suck in my stomach to avoid having a belly. In both cases which is about, oh I don’t know, my WHOLE DAY, I don’t breath in or out fully. When I started to remind myself to breath and that yes, it’s okay to have a belly, we all have one, my anxiety went away almost completely.

Spiritual Healing: A few months ago I started to take long walks through my neighborhood, while I listened to peaceful music, and concentrated on curing myself. I visualized myself being healthy and even asked the many flowers and plants I walked passed to help me in my journey. I know that seems silly, but I believe being disconnected from the earth is a large part of the reason we have health problems to begin with. Besides, why can’t the flowers and plants help? They are pure beauty, pure sunlight, pure oxygen-generators, and pure water – everything we are made of.

I also began addressing my rather traumatic childhood and began bi-weekly therapy. I have been in therapy most of my life but never was focusing on the one thing that seems to be the source of all my emotional troubles – my relationship with my mother. Reuters just recently published an article about how children who experience childhood trauma, abuse, and/or neglect develop chronic health conditions later in life like asthma, mental health issues, and diabetes to name a few. Furthermore, when you are constantly under duress as a child your adrenaline is spiking way too often (Fight or Flight) causing severe adrenal exhaustion and ultimately a hormonal imbalance (the very crux of PCOS)! Read the Reuters article here.

For me, this has been the most important realization of my life. If a relationship itself is toxic, it hurts you, whether you realize it or not. When people say hurtful things and you just brush it aside, it still enters your subconscious and often times your subconscious agrees to this information that usually is untrue. The best favor you can do for yourself is let go of toxic relationships, however painful it may be.

The Full Monty: When I say that, I mean you really do need to expose your whole self in order to heal your whole self. You can’t just take drugs to heal your body, or just change your diet, or just do counseling. They are all interrelated and I am finally at the point where I am ready to expose it all and shed the lifestyle and baggage that no longer serves me.

I don’t have all the answers and really everyone’s journey in becoming well is unique to them. We all have different experiences, genes, and tendencies, so someone else with PCOS might have an entirely different process to go through. In all cases, despite your condition, getting to the source is the key, so don’t be afraid. While it may be the most frightening experience at first, it’s also the most freeing.

Other helpful tools:

For Anxiety -
Bach’s Rescue Remedy
Yogi Tea’s ‘Stress Relief’ Kava Tea
Hyland’s Calms Forte

For Acidolphilus -
Nancy’s Plain Yogurt
Jarrow’s ‘Jarro-Dolphilus’

For Cramps -
Traditional Medicinal’s Raspberry Leaf Tea
Thorne’s Calcium Magnesium Powder