Going Gluten Free


It’s no secret that gluten free diets are popular, and for good reasons for many of us. I’ve been doing a very low gluten diet for a little more than two years to heal some gut inflammation, and I’ve definitely noticed benefits. But it took some getting used to.
I remember the early days of being low gluten, shopping the gluten free aisles of the grocery store in awe. I could have bagels! Pretzels! Crackers! Gluten free Oreos!!!
I’d be lying if I said I didn’t try a few of these. But I’d always take the package home, inspect the ingredients more and decide to buy them rarely, if ever again.
If you follow me here, you know I believe food is medicine. Eating nutrient dense, minimally processed food is SO beneficial. And eating highly processed food is quite the opposite, gluten free or not.
When I’ve had clients who go gluten free in the past, I’ve often heard “I thought I would be losing weight?” Or even “why am I GAINING weight”. And we often find out it’s because they’ve replaced processed foods with gluten free processed foods, which often have even more sugar, salt, fat or refined ingredients than their gluten filled versions.
So, how can you be gluten free and still meet your health goals?? Well, first – I always recommend working with a registered dietician who specializes in food allergies (I worked with one who is also a functional nutritionist- that was key for me!) And then make a plan for all the health promoting foods you CAN have.


Thought I’d share a typical day with you, so you can get some ideas I what I eat in a day to meet my wellness goals, while staying gluten free:


EARLY MORNING: I always start my day with my probiotic and a full glass of water. And a shot of my adaptogen elixir


BREAKFAST: My two fave go-tos here:

  1. nutrient dense superfood shake. The brand I use is dairy free, gluten free, soy free and free of artificial junk. With only 1 gram of added sugar 🙌🏼🙌🏼
  2. Gluten free oats, made with water. I add a tablespoon of flaxseed, frozen berries and a scoop of my favorite dairy free vanilla protein

LUNCH: 

  1. A vegan bowl- brown rice, tons of veggies and/or beans and sometimes some tofu or tempeh thrown on top
  2. Avocado toast (make this healthier by using brown rice cakes instead of bread!)
  3. This fun, summer-y quinoa salad is pretty yummy too- and easy to take anywhere since it’s good cold
  4. And sometimes I make a second meal replacement shake in the afternoon. Honestly, it’s just convenient because I don’t have to think about balancing my macros- it’s a full macronutrient meal. I’ll often treat myself by making it into a mug cake with a healthy, dairy free chocolate melted on top 👌👌

SNACKS: Snacks are so important, but also an easy place to fall apart and choose overly processed snacks with little nutrition. Here are some of my frequent choices:

  1. A plain or low sugar dairy free yogurt with fresh berries
  2. Sliced veggies, some hummus and my favorite protein packed, gluten free crackers
  3. Apple slices with peanut butter
  4. Homeade “energy bites”- so many flavors to choose from
  5. Homeade pumpkin oatmeal “muffins” (these are actually just baked oatmeal- no flour needed!!)

DINNER: Dinner has been fairly easy for me- I’ll just often make a few adjustments, if needed, to what my family’s having. 

  1. TACOS- the kids loooove tacos and, let’s be honest, they’re super convenient for busy weeknights. Sometimes I’ll have my (veggie) tacos in the corn shells, but I’ll often just choose to have the toppings over brown rice or a sweet potato. Rice and sweet potatoes are your friends in a gluten free diet, and they’re Whole Foods- WIN/WIN!
  2. If we have fish, we often make a gluten free glaze or (occasionally) use gluten free breadcrumbs. Served with a sweet potato and veggies- how easy is that?!
  3. Chickpea pasta and veggie salad. My kids have gotten so used to chickpea pasta, they actually prefer it now- and I love that it’s a good protein and fiber source
  4. Stir fry- with tofu, tempeh or occasionally shrimp or chicken (we’re largely plant based around here)

AFTER DINNER: If you’re looking for an after dinner snack that’s gluten free, its probably best to stay outta the kitchen! It’s best to stop eating 2-3 hours before bed, and the stuff we crave at night…well, it’s not usually the healthiest. How about a cup of camomile tea, a good book or a few episodes of your latest Netflix obsession???


I know my menu ideas aren’t anything made of brilliance, but they are easy, wholesome and satisfying. If you’re starting out on a gluten free or low gluten lifestyle and feeling overwhelmed…stay strong. I promise you (SERIOUSLY!) that someday you will not miss the stuff you are missing right now. And greatly reducing processed foods in your life (gluten free or otherwise) can lead to feeling sooooo much better. Feeling the way you are meant to feel- that’s just the BEST 🙌🏼🙌🏼🙌🏼

If you’ve found some easy, healthy ways to integrate a gluten free lifestyle, I’d love to hear them!!

As always- to your health! 💕💕

~Jess

Kick off Summer with some healthy treats!

Here we are- the unofficial start of Summer already! I LOVE this weekend (even though it’s rainy here in MA today…), because I’m a Summer girl through and through. Beach, BBQs, flip flops, outdoor workouts, summer cocktails…I love it all!!

I hope you have a weekend planned spending time with people you love, doing what it is you love. But, if you happen to be heading out to a cookout anytime soon, here are a few healthy appetizers or snacks you can bring to keep you on track with your wellness goals:


ℝ𝕒𝕤𝕡𝕓𝕖𝕣𝕣𝕚𝕖𝕤 𝕒𝕟𝕕 ℂ𝕣𝕖𝕒𝕞 ℙ𝕣𝕠𝕥𝕖𝕚𝕟 ℙ𝕒𝕣𝕗𝕒𝕚𝕥
1 c plain Greek Yogurt (for my non dairy friends, I recommend plain coconut yogurt)

1 scoop Creamy French Vanilla Protein Powder. I use IsaLean Whole Blend- find it here: https://jessicatreadwell1.isagenix.com/en-us/shop/weight-management/whole-blend-isalean-shake?pid=1e187980f57c46e296de9533c522008d

2 Tbsp Vanilla Almond Milk

10 Raspberries (or Strawberries and wild Blueberries)

1 scoop IsaFruits: https://jessicatreadwell1.isagenix.com/en-us/shop/daily-nutrition/isagenix-fruits?pid=84e06d145b3a4f3ea25876f90746f186

1 Tbsp Granola (I buy the Purely Elizabeth brand from Thrive Market or Whole Foods)

Directions-
Place the yogurt in a bowl and mix it with the protein powder with a spoon. It will be thick. Thin it out with 1 Tbsp of vanilla almond milk and keep stirring. Add more milk if you need to get the consistency as you prefer. Mash up the raspberries (or cut strawberries, whole wild blueberries) and IsaFruits combination with the protein and yogurt mix. Top it off with sprinkling the granola for crunch on top.
Enjoy!


A perfectly patriotic {& healthy} recipe for the Memorial Day BBQ 🇺🇸
Nature Oat Bake Skewers🍓🍌


//Ingredients//
1 cup sliced strawberries

1 cup blueberries

1 cup sliced banana

2 Nature Oat Bakes, quartered. Find them here: https://jessicatreadwell1.isagenix.com/en-us/shop/daily-nutrition/nature-oat-bakes

4 miniature bamboo skewers


//Instructions//
Thread Nature Oat Bake pieces, and fruit onto bamboo skewers. Enjoy!


And lastly, look at this simple (patriotic) salad🍓🫐

almond slices

Mozzarella balls

strawberries

blueberries

a bed of arugula or spring mix.


A bottle of balsamic on the side & you have a nutritious & healthy salad for your Memorial Day festivities 🇺🇸

I can’t leave this post without the deepest gratitude to those who have given the ultimate sacrifice for our freedom. Let that gratitude stay with us this weekend while we enjoy the time off, festivities or chance to recharge.

To your health!

~Jess

Staying healthy on vacation- yes, it is possible!!

Hi friends! I’ve been MIA for a few weeks getting ready for and then enjoying a truly magical (and equally exhausting) family vacation to Disney! It was an incredible 8 days- the kids had the BEST time.
I love traveling. I’ve missed it the last few years and I’m so grateful to be back to it. But, I also really need some amount of routine in my life- when it comes to workouts, nutrition and supplements. It’s just who I am and I’m healthier and happier when I stay somewhat consistent with the fundamentals.


Thankfully I somehow found some healthy-ish food at our resort and some of the Disney parks. I brought my daily cbd, magnesium and shakes with me for better sleep, decreased anxiety, prevention of the oh so common “travel belly” and healthy (and cheaper) breakfasts. So, now it just came down to the workouts…


I know vacation workouts aren’t for everyone, but they’re a must for me (and my sanity!). I managed to squeeze in short you tube workouts after we visited the Disney parks every day…mainly barre and cardio workouts. Then, on our dedicated resort/pool day, I was able to get a workout in in the morning, while the kids had their breakfast.

Here’s what I did-
Quick hotel room workout- “Nifty 50”. 50 reps of each move (per side). No equipment needed, break it up into however many reps you want at a time, and you’ll be done in under 20 minutes (but don’t forget a dynamic warm up and cool down).

✨High knees

✨Step back lunges

Wanna burn fat? Wanna get stronger? Wanna increase your endurance?? Do lunges!

✨Tricep dips

I don’t suggest these with a 35 pound kid on your lap, but whatever it takes to finish my workout!

✨tabletop crunches

✨Push ups

The ultimate do anywhere, tone everything move. An oldie, but a goodie 👌👌

Most of my training clients know how much I love these easy travel workouts. Hope you find it useful on your next trip too!

To your health,

~Jess

Guilt free dessert for Spring 🌼

Friends! I hope you have something special planned for this Easter/Passover/Spring weekend. We typically host and were SO excited to see my family- until the flu hit us hard this week. It’s looking like our Easter dinner and family egg hunt will be rescheduled, but that doesn’t mean I can’t still look up some yummy desserts to make for next weekend.

You know me, and you know I love finding healthier alternatives to anything I eat. This dessert, in addition to being delicious and OH SO PRETTY has some protein, fiber and vitamins. Try it and tell me how they came out:

Lemon Coconut Protein Bites
  • 1 cup almond flour
  • 4 scoops vanilla IsaLean shake (find it here: https://jessicatreadwell1.isagenix.com/en-us/shop/weight-management/isalean-shake?pid=e18379664dad4b4e8390fd15c5022321
  • 2 1/2 cups unsweetened shredded coconut (separated into 1 1/2 cups and 1 cup)
  • Juice and zest of 1 lemon
  • 3 tbsp coconut oil
  • 3 tbsp honey
  • 1 tsp vanilla
    -1 tsp sea salt

  • //DIRECTIONS//
    Put all the ingredients except 1 cup of coconut in a food processor and blend until well combined.
    Scoop out a heaped teaspoon of mixture and roll into a ball with hands.
    Finish off by rolling in coconut to cover the outside of the ball.
    Set in fridge for 1 hour to chill and set.

Whatever it is you’re celebrating this weekend, or any weekend, I wish you fun, health and endless joy!!

~Jess

11 Day Reset- Are You In??

We’re 4 months into the year and many of my clients are starting to talk about kickstarting their goals again??

So many of us started 2022 SO READY to really focus on ourselves again. To put our wellness on the top of our list of priorities 🙌🏼

Once again, the 🌎 has gotten crazy. My heart hurts for all who are suffering, my mind hurts from trying to manage an insane work load and all the busy-ness of life and sometimes it all just zaps our energy.

I’m always SO incredibly grateful to have a proven wellness system to get me back on track. To get me moving more, nourishing my body well, sleeping better, practicing more mind/body wellness. 🙏🙏

And I’m always even more grateful to have a team to do it with. Accountability is everything!!

If this resonates with you AT ALL, and if you have 11 days to focus on making some steps towards a better, more energized you, let’s chat!! Or if you just want more info, I can send it your way.

We start on Monday. Are you with us???

How to Make Room for Healthy Habits in Grief

Photo via Pexels

Grief is never an easy thing to talk about, and you may think that it has absolutely nothing to do with my job as a health coach. But, if you’re a client of mine, you know everything I preach is about holistic wellness, and taking care of our mental health at all times is vital.

Grief is something we all encounter, and self-care during these turbulent times can be difficult. I’m honored to host this article, written by Camille Johnson, on my site this week. Camille and her friend experienced grief at the same time, but the process looked completely different. She asked her friend about her experience, and she was kind enough to share her grief story with her. She pointed to her bereavement counselor, who gave Camille the tools she needed to heal. And now Camille wants to pay it forward through her site, bereaver.com

When you’re experiencing the loss of a loved one, the last thing you might want to do is think about creating healthy goals. But taking care of your health will make the grieving process much easier to navigate. Good mental and physical health play key roles in emotional regulation and can ease feelings of depression and anxiety. When you establish healthy habits in grief, you start taking those first steps towards healing your mind and body from this difficult experience. Here are some tips to get you started.

Hire a Personal Trainer

According to Verywell Fit, research shows that exercise can offer some relief from symptoms of depression. Engaging in physical activity can help you burn off stress and get a little mood boost. Because grief can take a heavy emotional toll on your body, stick to easier workouts for the time being. You could even work with a personal trainer if you need help finding the motivation to exercise right now. Consider hiring an in-home personal trainer like Jessica’s Fitness for convenient and affordable exercise programming!

Stay Social

It’s normal to withdraw from your social circles during a period of grief. After all, it can be tough watching other people’s lives going on when yours has been shattered. But finding ways to stay social can help to alleviate feelings of loneliness and solitude after a loss. 

Seek support from people in your life who make you feel your best, accept help when it is offered, and join a support group to connect with others who have experienced a similar loss. If you work from home, make a point of getting out of the house and maintaining contact with your coworkers. Also, do what you can to work designated hours so you can draw a line between your personal and professional life.

Feed Your Body

Fueling your body with a well-balanced diet is essential when you’re grieving. HuffPost suggests preparing frozen meals in advance so you have something easy to pop in the oven when you’re feeling exhausted. You could even use paper plates and plastic utensils so you don’t have to worry about doing so many dishes after cooking a healthy meal. These steps can help you avoid ordering takeout and consuming processed foods that could make you feel worse.

Get Some Sunshine

Spending time outside in the sunshine is one of the best things you can do for your mental and physical health. Sun exposure has been found to trigger an increase in serotonin, which can boost your mood and help you feel calm. To get more sun while you’re grieving, consider eating breakfast on the patio and going for walks around your neighborhood. You could even purchase a light therapy box that mimics natural sunlight so you can enjoy the mood-boosting effects when the weather is cloudy.

Try Meditation

Research shows that practicing meditation can increase concentration, reduce pain, relieve anxiety, and ease symptoms of depression. As a result, many people find that a mindfulness meditation practice can foster healing after the loss of a loved one. Meditating is a great way to bring your focus to the present and maintain an awareness of how you’re feeling and what you need to do to start the healing process. There are many ways to practice meditation. Try sitting still and focusing on the feeling of your breath as it moves through your body. Don’t try to force anything—just be.

It’s easy to let our healthy habits slide when we’re navigating a period of grief. This is completely normal and okay! You should never feel guilted or pressured into getting active or eating healthy when you’re going through life’s most difficult event. Do as much as you feel comfortable with and remember to be kind to yourself.

Are you looking for help staying active after a loss? Jessica’s Fitness offers in-home personal training sessions to help you achieve health and wellness regardless of what’s going on in your life. Fill out the contact form to get in touch today!

Healthy, Happy Kiddos

You all know I’m obsessed with wellness and nutrition, but I’m also a mom and a school based OT, and, quite frankly, pretty worried about what I see served in schools and it’s impact on physical and mental wellness for our kiddos.

It’s absolutely not uncommon for me to see my students eating fries, pop tarts, rice crispy treats and a bag of chips for lunch. I guess it’s at least good that our schools don’t have soft drinks available anymore??! Yikes!

Like I said, I’m a mom. I get it too. I don’t want my five year old to be the only kid bringing lunch in from home, so I let him eat what they serve at school. On school days, we just make sure to serve a wholesome breakfast (like oatmeal and berries) and try to stick to plant based dinners those days. He knows to politely decline the juice they offer him and ask for water instead. To me, it feels like a decent compromise between what I’d really love for him to avoid eating and being realistic at the same time.

Anyway, I stumbled upon this article in a group I’m in and thought I’d share, in case any other parents find themselves in a similar position.

We can’t change everything overnight, but here are some easy foods to start integrating on school days and the reasons why they’re so beneficial:

Power Foods Kids will Actually Eat to Improve Attention and Memory in the Classroom

Hope you all find some easy takeaways from these tips. Please share how you integrate healthy habits at home!!

To your health!!

~Jess

Distracted much????

I put this book aside as life got crazy, but I’m finally getting back to it and, man, it’s like the author is speaking right to me!!

It has become very clear to me how accessible we are at all times. My watch buzzes as I’m (finally) drifting to sleep at night or I get a notification on my phone as I’m playing with or reading to the kids. I sit down to finally catch up on work emails and, as my computer is loading, I become distracted by messages and spend 20 minutes responding. It can become so difficult to truly be present wjth ANYTHING, cause we’re trying to be present with EVERYTHING.

Anyway- this book is full of some useful tips. Not alot of what I didn’t know already, but some good reminders about strategies to implement and why I need to start doing that now. Our brains actually become addicted to distraction- crazy, right?!!

I’ve been time blocking a bit more consistently lately with work and putting my phone away and out of sight for two hour blocks at a time when home. The watch might be next, but let’s not get too crazy 😂😂😂

I’d love to hear if you’ve read this book and found any strategies particularly helpful??

Micronutrients for Athletes

I so often hear clients talking about their macros- which is SUPER important for meeting body composition and overall health goals. But, how often do we think about our micros?? This is important for everyone, but here are some athlete specifics recommended by the training industry:

Iron: low levels of iron can affect physical and cognitive energy as well as overall health. Athletes at greatest risk include distance runners, vegetarians and blood donors. Increase your iron intake with clams, mussels, oysters, beef, beans, spinach, dried fruit and pumpkin seeds.

Vitamin D: low levels of Vitamin D affect the body’s ability to absorb calcium and phosphorus, as well as metabolism and bone health. Athletes at greatest risk of low Vitamin D levels include athletes who train and compete indoors, live in Northern climates, have a high body fat percentage or train early in the morning or in the evenings. Ramp up your Vitamin D intake with sunlight and Vitamin D supplements.

Calcium: Low levels of calcium lead to decreased bone strength (think, fractures or stress fractures). Athletes at greatest risk for low levels of calcium are those with low energy intake, disorder eating patterns, or those who avoid calcium rich foods like dairy. Increase levels with milk, yogurt, dark green veggies, canned salmon or sardines.

Antioxidants: low levels, combined with shredding exercise, can lead to increased released of oxidants in the body. Again, athletes at greatest risk are those who restrict energy or fat intake or don’t get enough fruits, veggies and whole grains. High antioxidant foods include fruits and veggies.

Blueberries are an excellent source of antioxidants and make it into my bowl of oats almost daily 👌
Weve gotten much better at adding in greens at lunch and dinner
and this afternoon beverage helps increase our veggie count too

Bottom line: macros are important. But don’t forget the little guys either!!

I’d love to hear which micros you’re going to focus on going forward!

To your health…

~Jess

Super Bowl plans?? Do this first!!

Soooo…apparently tomorrow’s some big football game or something?? I’m gonna be honest…I’m a total New England girl and, when the Patriots aren’t in it, neither am I. But…I do always LOVE a chance to do a themed workout, so I bring to you…a SUPERBOWL HIIT workout you can do in about 30 minutes or less!!

We’re gonna spell out the word “Superbowl”, with each letter representing a different move. For the first round, do 15 repetitions of each move. Rest 1-2 minutes, until your heart rate comes down close to 100. Then repeat the circuit, doing 12 reps of each. Rest again. Lastly, repeat the circuit with 10 reps of each move:

S- Skaters (15 per leg)

U- Upright row (medium to heavy weight)

P- Push Ups

E- Elbow to knee crunches

R- Row (plank row)

B- Burpees (sorry!)

O- Oblique V-ups

W- Weighted Squat

L- Lunges (15 per leg. Can be static, step back, forward or curtsie lunges- mix it up and make it fun!)

*always make sure you have clearance from your physician to exercise. Include a dynamic warm up, cool down and stretch. And, if you don’t know any of these moves, replace them with moves you know well OR reach up to set up a one time, virtual session with me. Mention this blog and receive $10 off!!

There ya go!! Quick weekend workout to do before watching the game tomorrow. Let me know if you do it and what you thought of it!!

Happy weekend, friends!!!