The Going Gluten Free Guide


 Stress free tips for living a GF life

My name is Laura and I have been a gluten free pescatarian for almost 10 years. I battled stomach aches and migraines for years without explanation or helpful diagnosis. After my mom was diagnosed with celiac disease, I gave the gluten free diet a chance. After a few weeks, to my elation, I felt so much better! As a collegiate D1 Varsity Athlete, I was skeptical I would be able to fuel my daily physical demands. But after talking to my doctor and doing some research I found that a gluten free life is doable! Here are some tips I’ve picked up over the past decade that I hope help educate you and may help with your own transition to a gluten free diet.


What Is Gluten?

Gluten is a protein found in wheat, rye, triticale, and barley. When mixed with water the protein strands give dough the spongy, elastic-y texture. Gluten is typical found in foods like pasta, bread, baked goods, beer, pizza, cereal, crackers, and cookie snacks. But don’t fret! The good news is there are lots of these products are made with gluten free flour blends so we can have our gluten free cake and eat it too!


Why Go Gluten Free?

Celiac Disease is an autoimmune disorder. When someone with celiac disease eats food containing gluten, it causes damage to the small intestine which can lead to digestive issues like bloating, diarrhea, and constipation. It can also lead to fatigue, osteoporosis, join pain, and migraines.


Even if you think you may have a sensitivity or intolerance, cutting out or cutting back on gluten may help improve your quality of life!


Gluten free does not necessarily mean low carb or healthy. A lot of products advertised at gluten free the first ingratiate is sugar, instead of wheat flour.




  • Focus on what you can have and not on what you can’t
  • Read nutrition labels. Most products will list “Contains: Wheat, Soy”, but read the ingredient list just in case
  • Don’t be afraid to Google “does __ contain gluten”.
  • Be assertive when out at restaurants. If a waiter isn’t sure if a soup is thickened with flour, ask if they can check with the chef
  • Bring snacks or a dish when you go to a potluck because you never know what you’ll be able to eat.
  • If you’re vegan/vegatarian/pescatarian and you’re looking for a fake meat, make sure the base is soy or other GF option and not the common “vital wheat gluten”.
  • Shop around. Find out which grocery store has a stocked GF section and good prices.
  • Get creative with replacements. Swap expensive GF bread crumbs for less expensive mashed potatoes flakes or swap pricey GF flour blends with blending your own oats for oat flour.
  • Star a Gluten Free Pinterest board to get inspired with new GF recipes and ideas!
  • Host a gluten free dinner party! Gather you friends and show them how easy and yummy being gluten free can be while also making them aware of your limitations.



Naturally GF Foods:

Non-processed food such as

Food That Can Be Tricky:

So double check labels





Nuts, seeds, legumes

Healthy fats

Rice, potatoes, quinoa, buckwheat, millet, corn, sorghum, arrowroot, amaranth, tapioca

Sometimes oats (high risk for cross contamination so make sure the label says gluten free)



Deli meeat




Anything that says mixed grain


Nutrition & protein bars




Gluten Free Meal Inspiration


Breakfast: Lunch: Dinner: Snack & Dessert:
Overnight oats


Quiche made in muffin tins

Breakfast meat

Breakfast Potatoes


Eggs baked in an avocado

Oatmeal banana pancakes

Granola with yogurt

Breakfast tacos on corn tortillas

Buckwheat waffels

Warm quinoa with maple syrup and fruit

Cottage cheese with fruit

Quesadilla on corn tortillas

Mason jar salads

Peanut butter rice cake sandwich

Loaded sweet potato

Summer rolls with rice paper


Halved cucumbers sandwiches

Rice noodle cups

Burrito bowl

Lettuce wrap

Avocado, tomato, corn salad

Rice, beans, plantains


Spaghetti squash


Rice noodle Pad Thai

Stuffed peppers

Stir fry with rice

Stuffed zucchini boats

Eggplant parmesan made with mashed potatoes flakes instead of bread crumbs

Homemade soup

Curry with lentils

Cauliflower pizza


Quinoa Bliss Bowl

Burger with portobello mushroom buns

Thai Salad

Veggie skewers

Enchilada casserole with corn tortillas

Baked parmesan tomatoes

Veggies and hummus



Boiled eggs

Dried fruit


Apple sauce

Energy bites or bliss balls

Frozen yogurt covered blueberries

Homemade cereal bars

Chia seed pudding


Rice Crispy Treats


4 ingredient peanut butter cookies

Flourless torte


After years of an upset stomach, I found that I needed time to heal my stomach and reset my system. If you decide to go gluten free, you may not feel instant results. So if a doctor decides this is a good course of action for you, allow yourself a few weeks on a gluten free diet of a renewal period, and hopefully you will see improvements soon! I loved using Teami’s 30 Day Detox after years of filling my body with stomach and migraine medicine. For me, I found the Colon Cleanse Tea aids in the renewal of my system and the Skinny Tea rejuvenates my mind.


Smoothies are a great, gluten free, raw, vegan snack/dessert/mini meal with lots of options for variety and nutrition! With a little preparation a head of time, you can have some great blends ready to go if you’re in a hurry! These smoothie recipes are simple. Use freezer bags to create pre-portioned fruit & veggie mixes. Freeze. Then dump contents into blender and add chilled Teami! I have 2 Teami Tumblers. One I use for hot, and one I keep cold in the refrigerator ready to go for smoothies or just chilled, on the go tea. To make chilled Teami, just add boiling water and place in the refrigerator. (In a pinch, I have also filled half the tumbler with half boiling water, let the tea steep, then add chilled water and ice cubes). If you want to add ice to your smoothie blend, just make sure to add more Teami. You can even add Teami to an ice tray and add the frozen tea chunks to your smoothie!

3 Delicious Gluten Free Smoothies





Green Goddess



1/2 chopped, peeled banana

–     Handful of spinach

–    1/2 cup pineapple

–    1/2 cup mango

–    Mint

–    Ginger

–    1/2 – 3/4 cup chilled Teami

Blueberry Oatmeal



–   1/2 chopped, peeled banana

–    1/2 cup blueberry

–    1/2 cup blackberry

–    1/4 cup oatmeal

–    1 TB chia seeds

–    1/2 – 3/4 cup chilled Teami

Angel Food



–   1/2 chopped, peeled banana

–   1/2 cup strawberry

–   1/2 cup peach

–   1/4 carrots

–   1 TB flax seed

–   1/2 – 3/4 cup chilled Teami

Hope you enjoy!





Laura is a former D1 collegiate athlete who has been a gluten free, vegetarian for 10 years. She currently lives in Chapel Hill, NC working as a photographer & videographer. Laura loves giving tips and encouragement about fitness, food, and health.


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