Guest Post: All About Gluten-Free Wellness

Hi Guys!

I’m currently soaking up my vacation in Michigan with B and my family. We’re playing tourist today and taking B to Mackinaw Island! I promise I’ll try and make time to update you guys about the trip but it is vacation so I’m not in a hurry to get online. In the meantime I have a wonderful guest post today from Lindsay who blogs over at Cotter Crunch. I’ve followed Lindsay’s blog for awhile now and just love her fresh gluten-free recipes, healthy bites and her realistic approach to health and fitness. She’s a nutrition manager, fitness professional and is married to a pro-triathlete so she knows her stuff when it comes to properly fueling your body!


Well hello folks. I’m happy to be guest posting here for Brittany while she is away! I think Brittany and I just connected only this year, but so glad we did. She is an amazing resource for healthy living and recipes!
A little about me. I blog over at Cotter Crunch. There I share my gluten-free recipes, my life as a Sherpa wife to a professional triathlete, a little bit of nutrition talk, and a little bit of fitness talk. I’m pretty much a hodgepodge deal. Oh and I make gluten-free snack bites called healthy bites for locals and share a lot of recipes in the e-book on my site. Okay so that seems like a lot, but so far been able to handle it. Ha ha

Today I wanted to chat about the big GF question.  You know…Should you go gluten free? Is it hard? I think everyone should give it a try and see for themselves.

Let’s get started, shall we?

To start off, what exactly is gluten? Gluten is a form of two proteins: gliadin and glutenin. These proteins are found in the endosperm of wheat, rye, and barley. The glutenin is what gives these type of flours the elasticity in their dough and makes them all warm and gooey.  The bad thing is that this protein is usually pretty hard to digest and for a lot of people it can cause a harsh reaction in the digestive system. Ya, bummer!

Celiacs are those actually diagnosed with a genetic disorder and are highly allergic to gluten.  This can cause several digestive problems and lead to malnutrition and malabsorption in the intestines. Others might develop a gluten “allergy” or “sensitivity” which can have several of the same symptoms of a celiac (fatigue, inflammation, abdominal bloating, diarrhea/constipation, etc.) yet the effects are not necessarily as damaging or pervasive. Allergy suffers can probably handle a gluten every now and then, Celiacs cannot! For more on this topic feel free to read HERE.

So what if you’re a fitness lover and/or athlete and you think you have a gluten sensitivity? How would that affect your overall wellness? Would it help your performance?

Think about, active people need EXTRA nutrients in order to fuel and recovery properly right? But what if your digestive system was not absorbing these nutrients? You’d probably feel pretty lousy despite the number of calories/ratio of macronutrients you were taking in. I know I did! And so did the Kiwi Cotter.

Well, According to Dr. Wellingtons article on, gluten-free diets do have some advantages for athletes:

1. With gluten removed, the body’s immune system can rest and absorption can be restored. The body can then function at optimal levels and repair muscles more efficiently.

2. The hypoglycemic effect that results from intense exercise is minimized.

3. A gluten-free diet helps to maintain a stable blood sugar level during exercise, which is optimal for an increase in muscle strength and stamina.

Sounds pretty good to me! But the question still remains…..what the heck do I eat??

My thoughts………..


sweet potato

  • Focus on fresh vegetables, fruit, starchy vegetables (like squash, sweet potato, etc).
  • Look for certified gluten free breads, cereals, pastas, oatmeal, granolas. Preferably still whole grain.

 Udis bagels

  • Focus on the other Grains (gluten free grains)- brown rice, wild rice, quinoa, teff, millet, amaranth. (you can find a lot of these grains and flours in the bulk sections as well).
  • Dig the fat- nuts and nut butters, avocado, oils, flaxseeds, chia
  • Pump up the protein- Quality protein such as organic meats (watch for deli meats with added starches and nitrates), fish, eggs, naturally fermented tempeh (if you are vegan), 100% Whey Protein or Pea Protein, etc.
  • Be sure to read labels. Especially on condiments. They can sneak in words like wheat starch, rye, barley, and malt syrup.

Okay okay, so now we’ve covered the basics, what about when it comes down to post/pre workout snacks on the go? And travel food?  Or post-race meals/refreshments?

This is where it can be tricky, but here’s what worked for us. –>  Bringing our own food. Pack it in your suitcase, carry on, etc.

  • Natural Ingredient Based Gluten Free bars/bites (Lara bars, Perfect Foods bar, KIND bars, Healthy Bites)


  • Dried fruit, fresh fruit, trail mix, fruit roll ups, fruit leathers
  • Natural sports drink powders (like Skratch Labs), fresh juice, Organic chocolate milk (OR even better-lactose free COREPOWER)
  • Hard boiled eggs
  • Peanut Butter packets and fruit
  • Homemade GF Muffins (like this recipe- make beforehand and store some in freezer)

Here are some other choices that might be available at the finish line or post ride/run etc.

  • Tacos with corn tortillas (black bean, veggie, or beef/chicken/ egg cooked in natural oil or butter) – Always ask what’s in the batter  and seasoning though. When in doubt, make your own corn tortilla with a banana &  peanut butter.
  • Natural potato chips or tortilla chips -> read ingredients.
  • Pickles (love that sodium fix)
  • Smoothies with fresh fruit and/or natural yogurt
  • PB and banana Sandwich with a GF bagel or bread (bring your own GF bagel post for post-race and keep it in your bag)

Phew, I think that’s about it for now. If you need any more recipe ideas, just visit my recipe page on the blog. Lots of good choices, and even some homemade GF HEALTHY BITES recipes!

 (Brittany here— I just HAD to make sure to pop in to share Lindsay’s 5 Flavorful Ingredients for a Mason Jar Salad. She comes up with some killer flavor combos. A gluten free mix that satisfies all your taste buds!)mason jar salad ingredients

So did I miss anything? What’s on your gluten free mind today?




Being that I am gluten intolerant, I choose to live Gluten Free for my health. These are just my suggestions from what I have gathered along my GF journey.  If you think you have a gluten allergy or intolerance, my best advice would to seek a professional or ask your doctor.

In the meantime, feel free to email me with any questions.

Cottercrunch (at) Hotmail (dot) com

Lindsay Cotter | Cotter Crunch



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