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Posts Tagged ‘gluten free bread’


Gluten Free Fiber

Gluten free food is available now more than ever. Gluten free recipes too. William Davis’ book “Wheat Belly” drew attention to wheat and gluten consumption on belly fat. Stars like Gwyneth Paltrow of GOOP swear by a gluten-free diet. Tennis star Novak Djokovic eats gluten-free.

BUT IS A GLUTEN FREE DIET HEALTHY? Djokovic suggested the secret of his best season ever in 2011 was going gluten-free.

Gluten free recipes or gluten free food; food free from gluten don’t contain gliadin. That doesn’t mean they’re healthy. 

Nutritious whole grains aren’t always found in gluten free cereal.
Wholegrains are part of a heart healthy diet.

Unless fortified, what do we get from gluten free food nutrient wise? Now we’ve lots of Gluten free cereal to choose from.

Whole grain

WHAT’S SO GREAT ABOUT WHOLEGRAINS? Wholegrains can provide us with enough fibre and help us meet our RDA vitamins. Eating the right type of fibre or fiber and the right amount RDA of fibre can help improve our cardiovascular and overall health. 2 factors prevent us from eating enough fibre. Whether it’s fibre or fiber in your part of the world 🙂

i) Food labels. Names listed on food labs be confusing.
ii) Gluten free diets

According to Coeliac UK most people in the UK do not eat enough fibre and knowing about whole grain gluten free foods is one way to increase fibre intake. 
Adults in the UK should have 18 grams of fibre daily. There are no recommendations for children, but they should eat proportionally less.

Healthy Gluten Free Diet

Where am I getting my whole grains from? Can you get whole grain gluten free foods?
On a Gluten free Diet because you’ve accurately diagnosed with coeliac disease? Or on a GF diet because you’ve identified with gluten intolerance ? Don’t miss out on nature’s super healthy outer layers of unrefined whole grain.

whole grain gluten free foods

whole grain gluten free foods

The “whole” in whole grains. To get your whole grain gluten free foods we should understand what is a whole grain exactly. In their original, unprocessed state, grains like wheat, oats, kasha and rice have outer layers or coats. These layers contain healthy vitamins, minerals and fiber as well as carbohydrates, some protein and healthy, unsaturated fats. A breakdown of the healthy layers:

  • Bran – Outer layer of the grain that contains fiber, antioxidants, B vitamins, phytochemicals, and 50-80% of minerals in grains like iron, copper, zinc, magnesium
  • Endosperm – middle largest layer containing mostly carbohydrates, protein, and small amounts of some B vitamins and minerals – Refined grains are mainly composed of only the endosperm portion of the grain. The milling process removes most of the bran and some germ, along with the majority of fiber, vitamins, minerals, antioxidants and phytochemicals. As much as 75% of phytochemicals (phytonutrients) are lost in the refining process!
  • Germ – inner component containing healthy fats, B vitamins, phytochemicals, and antioxidants like vitamin E

In humans phytochemicals can help to protect against chronic diseases like cardiovascular disease, type 2-diabetes and cancer. Hundreds of different phytochemicals exist in whole grains!

whole grain gluten free foods

So now you’re convinced of the power of whole grains. Here’s how to get them on your plate and in your gut for good gut health and a chance at keeping your blood sugar stable, feeling fuller for longer and avoiding weight gain on a gluten free diet.

Your Naturopathic Portfolio is Safe. Clinical. Practical. Effective.

5 Wholegrain Gluten free Foods      [tweetthis]5 Wholegrain Gluten free Foods[/tweetthis]

1) Teff 2) Buckwheat 3) Amaranth 4) Millet 5) Teff … EAT DRINK TAKE MAKE … whole grain gluten free foods

Teff: This smallest of grains is nutty and earthy in flavor. Use 3 parts water to 1 part teff. Boil water, add grain and simmer for 15 to 20 minutes. The texture of teff is like cream of wheat and the flour can be used to make pancakes. You can add cooked teff to soup or use teff as the main ingredient for polenta instead of cornmeal.

Buckwheat: Despite its name, buckwheat is not related to wheat. So we can include it as one of our 5 whole grain gluten free foods. Buckwheat is pyramid shaped and known as kasha or buckwheat groats. To bring out its earthy flavour, you can cook 1 cup buckwheat with one egg in a large deep non-stick pan over medium heat. Do no forget to stir the buckwheat. This keeps it from clumping until the mixture is dry and separated. Add 2 cups water or broth and cook uncovered over low heat for about 15 minutes. You can mix cooked buckwheat with lentils or other pulses, herbs and a bit of goat cheese or ricotta (casein free). Or Alternatively use it as to stuff bell peppers, courgettes, aubergines, squash, rolled cabbage leaves, squash, etc. Buckwheat flour can be used to make buckwheat pancakes.

Quinoa: Quinoa must be rinsed well before cooking to remove bitter-tasting saponins.  Quinoa cooks in just 15 minutes. Use 2 parts water to 1 part quinoa. You can use quinoa in an array of salads e.g. instead of bulgur to make tabbouleh. Quinoa is also a good substitute for rice in dessert rice pudding.

Amaranth: Amaranth is approx. the size of a poppy seed and has a light peppery taste. It’s one of the best savoury whole grain gluten free foods. You can use 3 to 6 parts water to 1 part amaranth. Boil water, add grain and gently boil for 15 to 20 minutes. As it cooks, amaranth softens from the inside, releases a lot of starch and thickens the cooking liquid. Rinse cooked amaranth and let it drain before using. You can use amaranth to thicken soups and stews. You might want to add milk, seasonal fruit and raw honey for a healthy breakfast. You can even “pop” dried amaranth and make it into a granola-type bar.

Gluten Free Diet

Gluten Free Diet

Millet: Millet is about the size of a small mustard seed, this grain has a mild flavor. Use 2 to 3 parts water to 1 part millet. Boil water, add grain and gently boil for 35 to 40 minutes. You may also “toast” millet in a hot pan before boiling to get a nuttier flavor. Top millet with ground fresh cinnamon bark and seasonal fruit for breakfast or add to make a salad with tomatoes, radishes and chopped basil, for example. Millet is also a great alternative to rice in casseroles, meat dishes and stuffing.

Always read the label. The first ingredient listed should say “100 percent whole grain.” Avoid any food that mentions the phrase “enriched” or “refined.” Look for the Whole Grain Stamp from the nonprofit Whole Grains Council. The “Whole Grain” stamp tells you that the product contains at least a half serving of whole grains.

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How To Treat Psoriasis

Psoriasis Facts

Here’s how to treat psoriasis by treating its cause. Natural remedies can work if we start at the root of the problem, there’s no point chugging celery juice if you’ve got a leaky gut. Psoriasis affects 2% – 3% of the UK. Psoriasis is an inflammatory skin condition that causes thickening, redness, scaling.

Psoriasis Triggers

The causes of psoriasis remain unknown but it can run in families. It can be precipitated by illnesses. Psoriasis, therefore, is believed to be linked to problems with the immune system. Stress or even some medications may trigger psoriasis. When you have psoriasis, your body starts producing too many skin cells. Although there is no cure, per se, the condition can be well controlled using the Susannah Makram Clinics functional care approach.

Celebrities With Psoriasis

Cara Delevingne – model, Hollywood actress – revealed her psoriasis trigger – stress. Catwalk modelling made her ‘hate herself and her body’. Kim Kardashian suffers with psoriasis and dedicated time on Keeping up With The Kardashians to showcase her psoriasis symptoms and shame.

Psoriasis can affect the whole of the skin including the scalp and nails. Occasionally it can be associated with arthritis – characterised by remission and ‘flare ups’.

Many diseases that seem totally unrelated to the gut, such as eczema or psoriasis or arthritis, are actually caused by gut problems

So if you have to get you gut working properly, how do you get good gut health? Here’s how to treat psoriasis…

Gut Health and Psoriasis

1) EAT 2) DRINK – what food should I cut out for good gut health? gluten, dairy, yeast, corn, soy and eggs yeast, corn, soy and eggs? – e.g. irritants associated with food intolerance or (common) inflammatory triggers.

ASK the questions. Ask why before you do decide to go gluten free and dairy free. Understand why you are advised to avoid yeast, corn, soy and eggs. If asked to go sugar free, is this sugar or specifically high fructose corn syrup?
Safe, Clinical, Practical, Effective management of food intolerance or suspected allergies is a process. PHASE 1 and PHASE 2 use elimination of the suspected food. If indicated this will confirm your diagnosis so your Naturopathic Portfolio treatment works for you.

How To Treat Psoriasis

3) TAKE 4) MAKE – functional laboratory testinggut health analysis. e.g. testing for SIBO To treat the right, if any, infections or overgrowth of bugs like parasites, small bowel bacteria, or yeasts. This is part of PHASE 1-2. You might not need any special tests at all.

psoriasis and nutrition

how to treat psoriasis 

E.g. Taking digestive enzymes with food or taking the right probiotics as recommended for you. Susannah takes care to consider the right dosage when treating psoriasis. How to treat psoriasis properly factors dosage into your 4 PHASE Portfolio due to timing and bioavailability. These are tailored to have the best possible effect on your overall health. Your Naturopathic Portfolio is an unique as your DNA. Our body systems are complex. Nutrition is an exact science. Your Portfolio is simple. EAT DRINK TAKE MAKE for you only. Taking extra omega 3 fat supplements may help cool inflammation in the gut.
Gut-healing nutrients such as glutamine and zinc may work for you but it depends on what exactly needs healing, requires attention.

There is no trial and error in the functional medicine method. You have to treat the cause to get the result. 

What does Psoriasis look like?

There are several clinical patterns of psoriasis:
Chronic Plaque– The commonest variant, it tends to occur on the extensor aspects of the elbows and knees and in the scalp. Skin changes include pink or red inflamed, thickened plaques with copious white scale (see image).
Sebopsoriasis – similar to scalp psoriasis but can occur on the face, chest, armpits and groin
Flexural – raw, red areas in the groin, armpits or under the breasts
Guttate – multiple small spots of psoriasis that erupt on the trunk following a sore throat or illness (see image).
Erythrodermic – extensive disease covering more than 90% of the body surface area.
Palmoplantar pustular – pus-filled inflamed spots and the palms and soles
Pustular – the most severe form of psoriasis, skin lesions are red, tender and filled with pus spots

Psoriasis Treatment

Psoriasis Treatment


Psoriasis Treatment

Conventional treatment of psoriasis can be divided into three basic strategies depending on severity, namely creams, phototherapy (ultraviolet/sunlight) or systemic medication (oral or injectable drugs). Creams include emollients, soap substitutes, vitamin D, tar, steroids. Phototherapy involves precise doses of ultraviolet light being delivered by a medical UV-machine. Systemic medications include tablets such as acitretin, methotrexate and ciclosporin or injectables such as etanercept, adalimumab or ustekinemab. These powerful drugs are reserved for severe or life-limiting psoriasis.

Chances are, we’ve come across some one who is suffering from psoriasis. They’re likely being treated using methods of conventional medicine. This means their psoriasis is being treated symptomatically. Have we ever wondered why they’re still suffering from psoriasis? By pioneering and pushing the boundaries of functional healthcare in UK at Susannah Makram Clinics we’re dedicated to achieving excellence in healthcare by managing chronic conditions, treating he cause of dysfunction. We’re documenting successful treatment outcomes daily.

When we want to heal our skin we need to heal our gut. When we have knowledge we have power. When we take ownership of our health, we see and feel changes in every aspect of our lives. In the four phases. 

SUBSCRIBE to Susannah Makram TV for our unique video mini series on naturopathic skincare In The Four Phases.

How to eat healthy take out

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How to eat healthy take out

How to eat healthy take out in London. As well as London most healthy food names are in Denmark. If you enjoy a healthy lunch for takeout we proved all the hacks for all the dietary requirements here. If we’re missing yours ask us for it here. 

So, here’s the the round up! How to eat healthy takeout for lunch. lunch ideas in the city of London are easy! Here are options from Susannah to your PA. For gluten free or dairy free; meat free; low cal or paleo –we’re here! No time to look at nutrition labels. We do it for you! READ ON….

Healthy Lunch London City

Corporate wellness doesn’t account for feeling a little overweight, tired , bloated and looking like it.  Reach YOUR performance peak. HOW?
Nutrition makes up for 80% of lifestyle changes impacting our health & wellbeing. 
What’s your health story ? Are you susceptible to back pain?

healthy lunch London

how to eat healthy takeout


We always read the fine print. Susannah reads the label so you do not have to. We don’t live in a spa – although, that’s a nice thought isn’t it?

Healthy Lunch London City. Regular updates, menus change! Contact us

The Ultimate Guide: healthy lunch London City – top 4 nutritious lunch items to grab across the road

It’s a jungle of chains out there. Take a first step.

Is your digestive system overworked? Nutritious Beverages to give your overworked digestive system a rest 

  1. Raw Press CITRUS (Immune booster Vitamin C infusion)
  2. Imbibery Cashew Mylk (blood sugar stabiliser)
  3. Nosh Raw Smoothie Coconut, Banana & Acai Berry 250ml (anti-aging, antioxidant delivering)
  4. Press LONDON GARDEN2 (nature’s anti-inflammatory, skin food)

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Healthy lunch London city – Nutritious snack foods to grab on-the-go that are Gluten Free – Vegan – Vegetarian 

Gluten free Snacks

Impossible? Think again.

  1. Raw Press Cafe Baked Sweet Potato With Herb Oil and Coconut Yoghurt
  2. Planet Organic LoveRaw Cacao and Maca Bar
  3. Good Life eatery Sport’s Bites
  4. Pret Dairy Free Coconut Yoghurt Pot
Where To Find Healthy Lunch Options in the City

Where To Find Healthy Lunch Options in the City

Nutritious lunch to grab on-the-go – Vegan & under 490 Calories 

  1. Tibits Mexican Quinoa Bowl
  2. Zizzi VEGAN Lentil ragu
  3. Pret Falafel Mezze
  4. The Good Life Eatery Warm Bowl Quinoa Baked sweet potato falafel

Nutritious lunch to grab on-the-go – Vegan, Gluten Free & under 500 Calories 

  1. Crussh Organic Medium Armenian Daal and Crussh 5 a day wheat free
  2. The Good Life Eatery Vegan Walnut Mince, Jacket Sweet Potato, Mashed Avocado, Chipotle Cashew Cream with a Mixed Green Salad
  3. Zizzi VEGAN GF pizza
  4. Daylesford Organic Rainbow taboulleh – avocado on walnut & summer squash toasts, sriracha mayonnaise, beetroot relish

Nutritious lunch to grab on-the-go – Vegetarian & under 415 Calories 

  1. EAT Chile non carne very big
  2. Raw Press cafe Baked Sweet Potatoes with Herb Butter and Coconut yoghurt with Kale Balsamic salad
  3. Crussh Free Range Egg Mayo and Mustard Cress
  4. Marks and Spencer avocado salad sandwich
Healthy Lunch London City

Healthy Lunch London City

Nutritious lunch to grab on-the-go – High Protein & under 510 Calories 
  1. Daylesford Organic Whole Body Organic Protein Bowl
  2. Wagamama Warm Chicken Salad
  3. Tossed Own Large Salad, Tuna, Egg, Spinach, Broccoli, Spring Onion, Peas, balsamic vinaigrette
  4. Itsu Mixed Sashimi

Nutritious lunch to grab on-the-go High Protein and under 350 Calories

  1. Pod Food Pod Hot and Skinny Piri Piri Chicken
  2. Core Collective Baked Salmon Fillet
  3. Itsu Salad Chicken and Avocado
  4. Crussh Zero Noodle with Ginger teriyaki Chicken

Gluten free Wraps, Salads & Sandwiches London

  1.  Joe and The Juice Sandwiches
  2.  7/8 Salads at Fait Maison 
  3. The Good Life Eatery Wrappers Delight and Juana Burrito?
  4. 5/6 Salads at L’Eto

Nothing from the corporate lunchbox is advised without consideration of individual health.  

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Safe, clinical, practical and effective.

Call  020 7060 3181