FLUFFY TO FIT AGAIN: Tiff’s Thursday Thrive Tips

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Tiff Before/ June 2014 – After/ Today, October 2, 2014

Ok, this is tough to share, but- HEY, I’ve been working hard over the past 3-4 months and people scoff at me when I say I’ve gotten “fluffy”. It’s all relative and 5-8 lbs on me definitely shows and makes it a challenge to fit into half my wardrobe. I got SICK of hearing myself whine about it and was TIRED of being tired… and did something about it!  With fluctuating hormones, we need to change diet/ supplements/ workouts/ lifestyle to keep our energy levels up and our waistline down. Basically, we have to put in the work! I’m not afraid of a lil hard work and won’t just throw in the towel and give in to my hormones. Plus, I have a closet full of great clothes I would like to wear and I’m fitting back in to most of them. Yay!

WE CAN CONTROL THIS LADIES!

SOS Sista Suanne Rieker of www.riekerfit.com  gave me that advise a few years ago. She said women can control their hormones instead of their hormones controlling them and their life. She is over 55, but looks and acts like she’s 35. She was overweight and exhausted at one point and did something about it! Such an inspiration! Just check out the video on her website homepage and you’ll be inspired too. 

Want to know what I did to go from fluffy to fit again? 

Before I do, I want to give a DISCLAIMER and reminder that everyone’s health & fitness needs are different. Please take in to consideration any blood sugar/diabetic and thyroid issues which alter your metabolism. I am simply giving the tips that worked for me. Here ya go…. 

AMP UP THE WORKOUTS

Working out is a part of my lifestyle, but it’s easy to plateau and get stuck in a rut with your workouts. I’ve been a powerwalker since I was about 14 years old, but as I age I’ve had to amp it up and add light weights to see results. I admit, I tried the appropriately named workout DVD’s called Insanity, but geez, those workouts are just too jarring on my neck & back. 

  • Cardio 4-5’s a week. Combo of power walking, a light jog & sprints. 
  • Hot yoga once or twice a week at Sunstone.
  • Strength training for Legs, abs & arm 2-3 x’s a week by the Tone It Up girls on YouTube.
  • Or various YouTube barre workouts to keep from getting bored. Check out my workout playlist on my YouTube Channel. 

FAT BURNING FOODS & SUPPLEMENTS

If you watched my videos on healthy snacks & meals, you know I try to stick to a lean protein and low carb/sugar/dairy diet. So, to amp up my metabolism I added a few fat burning supplements.

  • Conjugated linoleic acids (CLA, brand name Tonalin) – Increases metabolic rate, decreases abdominal fat, enhances muscle growth, lowers cholesterol and triglycerides, lowers insulin resistance (insulin resistance is a risk for some hypothyroid patients, and lowering it can also help prevent adult-onset diabetes and make it easier to control weight), reduces food-induced allergic reactions, enhances immune system. via About Health
  • Rodiola Rosea–  Amps up your energy, reduces belly fat (calming effect on our body and mental state because of an ability to reduce cortisol- which creates belly fat), helps with mood & depression (many women experience these symptoms with hormone fluctuation).
  • Cayenne– Added it to my protein shakes. Hot peppers cause the body temperature to rise. When the body temperature rises it needs to be cooled and you burn more calories when the body is forced to go through a cooling process. They also act as an appetite suppressant. By simply adding a pinch of cayenne pepper to a meal, studies show you will consume 600-100 less calories at your next meal. 
  • Chia Seeds– Also added to my protein shakes. I introduced you to chia seeds a few years ago with my friends drink called Drink Chia.  Chia seeds expand in the stomach giving you a satisfied and full feeling. They are also packed with nutrients like protein, fiber, calcium, magnesium and more! 

A few other small tweaks I made were trying not to eat after 6pm and limiting wine to once a week- which I admit is a challenge because I enjoy my Pinot Grigio! I kept up with pizza “cheat night” once a week with my hubby, but cut out my weekly popcorn. (sad face) I actually pop my own popcorn with olive oil or coconut oil and light sea salt, but my problem is that I can eat an entire massive big bowl by myself. A few cups is a great low fat snack, but honestly- I can’t eat just a few cups so I’ve only been eating (gorging on) it about once a month during this 3 month weight loss challenge. Corn is a carb, remember. Also, before I got started on all of this- I actually did a light detox/cleanse with no wine for 3 weeks to shift my body & shake up my metabolism a bit.  

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I am always asked how I stay in shape so I share my experiences & weight fluctuations (that’s what is great about having your own blog)  to show that I battle health/weight issues, too! 

It’s all about feeling strong, energetic & WALKING TALL….not just the jean size, but it sure is nice to be able to wear the clothes I already own. 

What are your thoughts?

Tweet, comment, share.

Love, Tiff

PART 2: Healthy Snacks & Lunches for Women on the Go {New Webisode}

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Hello Gorgeous! 

I like to call the way I eat….GRAZING. I snack on something about every two hours and this has helped keep my metabolism and energy high. If you skip meals, which causes you to feel foggy and even a bit depressed- STOP TODAY and start nibbling on something healthy. In Part 1 of this series, I gave you the rundown of how I start my day. In the second webisode, I give you a few of my go-to snack and lunch options. 

This is not a diet plan. These are only recommendations and if you have a substantial amount of weight to lose- please consult your doctor. I am only sharing the foods and eating schedule that works for me and am not a dietician. 

I love to switch out high fat crackers and chips for gluten-free rice crackers!

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Check out Amy’s Natural & Organic Foods! No additives, no preservatives, no GMOs. If a child can’t pronounce it, you won’t find it on an Amy’s label. 

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I would love to hear some of your favorite healthy snacks and lunches! 

Remember, what you put in your body effects so many things not just your waistline. Your mood, memory, elasticity of your skin, organ function and much more so please take care of yourself and choose foods wisely.

Love, Tiff

STARTING YOUR DAY LIKE A QUEEN: Tiff’s Morning Menu [New Webisode]

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Hey Ms. Fit & Fab,

If you watched some of my webisodes from 2012, you will notice I was a bit fluffier. With the combo of stress and out-of-whack hormones that year, I packed on an extra 8-10 lbs. Some of you may not think that’s much weight, but on a smaller frame– it means I had to go up two jean sizes! OUCH! I got so sick of hearing myself complain about it and not being able to wear half my wardrobe- I had to make some changes.

As we get older, our metabolism and hormones change- who feels me– so we have to change our eating, exercise and supplement regimen along with it. 

On a daily basis, I began tracking everything I was shoving in my mouth with the awesome app called “Lose It!”. Do you have any idea the true amount of calories you eat in a day? I also knew that my power walks 4 times a week weren’t cutting it if I wanted to get serious about losing that 10 lbs. The app also helps you keep track of how many calories you burn during specific workouts, too. I used the app diligently for about 60 days and amped up my hikes and got back into power yoga, which I prefer for strengthening instead of weights. I had always lived a healthy lifestyle, but with the changes in my hormones and stress levels– I had to make the necessary adjustments. I remember the day I sheepishly went into my closet and decided to try on “THOSE JEANS”… you know that pair of jeans you have that you need be at your best goal weight to fit into? Yep, those! I had not worn them in two years. They went up over my hips and then the button fastened and VOILA- I zipped them right up!

Hallelujahhhhhh! 

I guess the results are showing because I’m getting lots of comments on the last 3-4 webisodes asking how I stay so fit and trim. Well, thank you! *wink*  So, I decided to take you into my kitchen and give you a rundown of what I eat in a day. The morning is definitely the most important and will determine your energy levels throughout the day and how well you stay sharp and focused.  WATCH THIS:

Now, there a million and one recipes for making yummy protein shakes and smoothies. Many people like adding fruit and ice along with the protein powder in a blender. I’m just too lazy for all that and prefer just shaking it all up and downing it. If it’s too cold or icey- it takes me longer to drink, but to each her own, right. I consider this my jet fuel for the day and not a tasty treat. I’ve grown to like the funky flavor, especially when I started adding the apple cider vinegar.  Here’s a list of what I mention in the video:

1) TRADER JOE’S WHEY PROTEIN POWDER

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If you do not have a Trader Joe’s near you, check out your local health food stores and just start doing taste tests to find the one you like. Also, if you are a vegetarian and do not want to use whey (which is derived from an animal source, milk) then try hemp protein (which is a vegetable source derived from the Cannabis Sativa plant. No, it won’t make you high! Of course, I had to say that!) Here’s a great article on LIVESTRONG explaining both types.

2. ALMOND MILK

silk-light-almond-milk-couponThere’s much debate about Soy VS. Almond milk and when my hormones when crazy a few years ago, I learned that soy did not work for me. Supplementing with soy can be great for women of certain ages, but it can interfere with progesterone production. Both, soy and almond milk are great vegetarian alternatives to dairy milk. As I mention in my Hormonal Acne webisode- dairy products can increase hormones as well.

3. SUPER GREEN POWDER

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Various brands can be purchased at Whole Foods, Trader Joe’s and several online vitamin stores. The brand I show in the video is by Premier Research Labs which is recommended by my Holistic Doc, but I actually prefer the Trader Joe’s Super Green Drink Mix the best!

4. APPLE CIDER VINEGAR

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You can add ACV to your shake or if it’s just too tart, you can also hold your nose and down a quick shot of it on it’s own. It has so many health benefits from anti-aging to slowing the growth of cancer cells to weight loss. I actually make a homemade salad dressing with it using olive oil and basic spices! Yumm!

5. FIBER

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Fiber is also a MUST for women (and men) because it supports our gastrointestinal tract. So many women have IBS due to stress or simply not eating enough fiber rich vegetables. I love this one by Genesis because of the additional supplements like Noni and probiotics.

6. RESVERATROL

resveratroljuice__83506.1331757297.1280.1280Ok, this stuff is called the Fountain Of Youth! HOLLA! It’s great for anti-aging and found in the skin of red grapes so there’s another reason to enjoy that occasion glass of red wine!

7. VITAMIN C POWDER

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Vitamin C Ascorbic Acid is the most powerful form of Vitamin C and is clinically more potent in fighting infections and strengthening the immune system. Several brands can be purchased on Amazon!

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I had to share this comment from YouTube! These are also great breakfast options. My hubby loves the protein pancakes. Thanks Ally!

“I usually have egg whites with spinach in the morning with either a piece of toast with peanut butter, a piece of fruit like an apple with or without peanut butter, or oatmeal with a mashed banana, apple, or alone with some cinnamon, too. Some days when I’m not usually low on the protein powder (like this week :/) I’ll make a version of protein pancakes. I’ll mix an egg white with half a mashed banana and half a scoop of protein powder, cook it like a pancake and top it off with some peanut butter and the other half of the banana sliced on top.”

I would love to hear if you have a yummy breakfast recipe.

COMMENT BELOW.

If you have girlfriends who complain of low energy or they skip breakfast, please share this info with them! Like I’ve said a million times now–

IT’S LIFE- CHANGING!

Love, Tiff

AMP UP YOUR ENERGY: Ba-Bye Gluten

HAPPY FRIDAY FAB FRIENDS! 

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I trust you are all catching your breath after a wirlwind few weeks of gift giving, family gatherings and celebrations. Have you taken some time to regroup, refuel and get some rest? Maybe this weekend will be your first opportunity. I encourage you to take some “Me” time, get caught up on sleep, hydrate with lots of water and fill your body with some healthy, antioxidant rich foods. Start next week feeling energized and shake off that sluggish holiday feeling from all the indulgence. My mom outdid herself with cooking and baking this Christmas and I’m SO grateful, but I’m ready to start a light detox/cleanse myself and back to my no dairy, no wheat/gluten, no sugar diet. 

ARE YOU CONFUSED ABOUT THE GLUTEN-FREE CRAZE?

About 7-8 years ago, by the process of elimination, I figured out that I had an intolerance to wheat & gluten. I had already found out that I was lactose intolerant in my mid 20’s. Since then, I paid close attention to how foods made me feel. After eating bread or pasta dishes, I would literally get a stuffed up nose, itchy eyes, foggy head, felt sleepy and had a bloated stomach. Obviously, I just stopped eating the stuff then a few years later all this research surfaced about food allergies. Here’s a quick description from Allure.com that may enlighten you:

The Skinny: Gluten is a protein found in wheat, barley, and rye. Translation: It’s in practically everything. For starters, bread, pasta, cereal, and crackers, plus beer, some salad dressings, soups, and soy sauce. Gluten-free adherents learn to love alternative grains like amaranth, buckwheat, quinoa, and rice, but only those with a wheat allergy or, more seriously, ­celiac disease must strictly comply. When they eat gluten, it sets off an immune reaction that damages the lining of the small intestine, causing diarrhea, gas, bloating, and other symptoms: irritability, muscle cramps, skin rashes, anemia, plus a risk of developing intestinal cancer. (A blood test and an intestinal biopsy can confirm a celiac diagnosis.) Celiac disease affects about 3 million people in the U.S., but far more—as many as 20 million—have gluten sensitivity; bread or pasta leaves them bloated, foggy, depressed, and headachy. “Some people eat gluten safely for 20, 30, or 40 years, then suddenly develop a problem,” says Alessio Fasano, director of the Center for Celiac Research at the University of Maryland School of Medicine. Since no reliable sensitivity test is yet available, the only way to determine whether your malaise is gluten-related is to try the diet and see if you feel better—which should be apparent within a few days.

Benefits: Those with celiac or pronounced gluten sensitivity will see the most improvement. “Brain fog, bloating, and headaches should go away immediately,” says Fasano. “Many people feel remarkably better.” Some look better, too, since gluten sensitivity can trigger an inflammatory response that leads to acne, rosacea, or eczema, according to Fredric Brandt, a cosmetic dermatologist in Miami and New York City. But if you don’t have true gluten sensitivity, you’re not likely to notice any changes to your mood, skin, or gut.

Drawbacks: You could pack on the pounds. “It used to be that a gluten-free diet almost assured weight loss, because there were very few alternatives except for fruits and vegetables,” says Susan Bowerman, assistant director of the UCLA Center for Human Nutrition. But thanks to the gluten-free trend, there is now a glut of G-free muffins, pies, cakes, and pizzas. Some of these substitutes are more caloric than their standard counterparts, because manufacturers use corn or potato starch to add texture. Another problem? Avoiding gluten can set you up for a vitamin deficiency, since wheat is rich in thiamine and other Bs, says Cynthia Kupper, executive director of the Gluten Intolerance Group of North America. “B vitamins are important for the health of your hair, skin, brain, and nerves,” she says. “So you may pay a price if you’re not careful.” The other way you’ll pay: G-free foods can cost two or three times as much as conventional ones.

Bottom Line: The gluten intolerant now have a greater variety of appealing choices than ever. Everyone else: Skip the diet and count your blessings.

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To learn even more, check out Shirley Plant’s book- Finally, Food I Can Eat! shown on the right sidebar of this website. 

We’ve all given of our time & energy to your family and friends over the holidays, so please take some time to focus on YOU sista! The more vibrant, energetic and healthy you feel will effect every area of your life.

IT’S TIME TO SHINE!

REMINDER: I will be taking new mentoring/coaching clients in January. If you are serious about committing and investing in yourself, please take advantage of my offer of COMPLIMENTARY 15 MINUTE SKYPE OR PHONE CONSULTATIONS through Wed, Jan 15th. If you are interested, please feel out the contact form on the SERVICES PAGE. Those who take advantage of this January consultation will receive a 25% discount on all packages or single sessions. *If you are not committed to your personal growth, a coach or mentor will not help you. Again, serious inquiries only!

I look forward to hearing from you!

Love, Tiff

 

FEEL BETTER & START ENJOYING LIFE: 21 Day Challenge with Shirley Plant

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Whether you have food allergies, intolerances or dietary restrictions, it can be difficult when it comes to menu planning and feeding yourself.

I know only too well how difficult this can be. Diagnosed with over 20 food allergies and intolerances over twenty years ago, I wondered what I was going to eat and menu planning became a chore in itself.

Planning meals became depressing and some days I just went hungry as I had no idea what to eat.

One day a woman came into my life who also had dietary restrictions. She was a whiz in the kitchen and it was like her kitchen was her chemistry lab. The substitute foods she combined yielded the most amazing, tasty recipes. She not only helped me, she gave me the courage to go out and ask questions, look at different food options and learn for myself how to substitute certain foods for others while making my own favourite recipes.

Before I knew it I had recipes I could eat! The added bonus was that my friends and family enjoyed these new recipes as well, so I no longer had to make the allergy- free dinner, and the non allergy dinner. Wow, this was amazing.

Fast forward to today and through the study of Nutrition and years of dedication and dietary consulting, I have a cookbook filled with tasty, healthy recipes that are free of dairy, wheat, yeast, eggs, corn, sugar, soy, gluten and more. In Finally… Food I Can Eat, I dedicate chapters to substitution, knowing the difference between allergies and intolerances, proper food combining, natural food chemicals and rotation diets. A quick glance allergy avoidance index at the back of the book tells you which recipes omit which allergen foods. I found it frustrating when I bought an allergy cookbook and got home only to realize I could only make a few of the recipes, because all the others contained foods I couldn’t eat.

My passion is helping people come up with healthy, tasty options within their dietary needs and I am thrilled to be able to offer to you my 21 Day Gluten- Free, Dairy- Free, Sugar- Free Challenge!

It can be scary and very stressful to find out that you can no longer eat certain foods. I see a lot of Mothers in my practice who are so worried about what to make for their food intolerant child. That is where this Challenge can help.

There is no need to struggle the way I did with what to eat. Allow me to share my knowledge with you and let’s bring fun back into menu planning and eating! Food is life!!

What’s included in my 21 Day Challenge-

  • Recipes and Menu Plans
  • Helpful dietary and emotional tips throughout the Challenge
  • Closed Facebook Group for added support from me and other Challengers
  • 3 one hour live calls with me each Monday with Q&A at the end- recorded
  • Audio clip from Integrative Medical Specialist Dr Richard Nahas Founder of the Seekers Centre, as to why he recommends his patients go gluten free
  • Audio clip from hypnotherapist Johanna Lynn, with a 30 minute hypnosis to help you with the
  • stress and emotions that come up when changing your diet
  • A chance to win a one on one thirty minute consult with Shirley Plant.

Why not make your menu planning easier and stress free, join me on November 4th and start enjoying everything life has to offer!

 http://www.deliciousalternatives.com/21day/

 

Pizza, Pasta & Cheese…YES PLEASE! By Guest Blogger- Health/Weight Loss Expert Rayo Cole

Last month, I talked about healthy dessert options to satisfy your sweet tooth!  After losing 70 pounds on a gluten, refined sugar and dairy free diet,  I learned how to recreate my favorite foods and can eat cake, cookies, and ice cream without the guilt.  How about savory, starchy and salty foods? What are we supposed to do when we are craving pizza, macaroni & cheese and bread? Should we cheat and break our diet? These foods are a NO NO when it comes to losing weight, right? WRONG! This is a myth, the good news is you can have your cake and now pizza too! Recreating your  favorite dishes and removing the junk will keep your mouths happy without the extra pounds.

Remember to combine the following items with a protein source, non-starchy veggie and a fat at every meal. Combining foods and eating 5-6 times a day will keep your metabolism high and your fat burning machine revved up! The purpose of combining your food is to balance your blood sugar and keep it stabilized to avoid cravings, fatigue, irritability and mood swings.

Here are my favorite no guilt savory dishes.

Amy ‘s Rice Macaroni  and Cheeze:

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Macaroni and cheese is an all-time favorite because it is  yummy and an amazing comfort food.  While dieting, mac and cheese is usually avoided because of it’s fat, carbs and all of that gooey high calorie cheese. No worries, “Amy’s Rice Macaroni and Cheeze”, is gluten and dairy free! It will tantalize your taste buds without adding inches to your waistline. It is made of rice flour pasta with dairy free cheddar cheese. Your taste buds will not be fooled because it tastes like the real thing! It is cheesy, creamy and tasty without the guilt!

Z Pizza’s Gluten and Dairy Free Pizza

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Pizza is tasty,salty, greasy and very starchy.  It is  one of the guiltiest dishes to eat.  While dieting, pizza is usually  avoided  because one slice can rack up over 500 calories per slice!  Ouch! “Z Pizza”‘, makes gluten and dairy free pizzas which are less  calories than it’s  full fat cousin.  You can call your local franchise and they will deliver this tasty goodness right to your door!

Food For Life’s Gluten Free Breads

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Enjoy English muffins, tortillas  and  sliced breads with,  “Food For Life”, gluten  free  breads.  This line is great because their bread contains minimal ingredients and taste just like real bread without the  high levels of carbohydrates.  Enjoy burgers, wraps, toast, sandwiches and more!

Eating healthy and losing weight  while enjoying your favorite foods is easy! Enjoy pizza, pasta and breads without the added calories and guilt. Stock up on gluten free pastas, breads and flour and recreate your favorite dishes. Remember to keep it sugar and dairy free. A healthy cheese substitute is called, “Daiya Cheese”. You can find it in your local health food stores. Daiya comes in many flavors such as, cheddar and mozzarella.

Create your favorite gluten and dairy free recipes and submit it below. The winning recipe will be featured in my next  blog!

Enjoy Beauties!

For more information on Rayo, follow her on:

www.twitter.com/rayocole
www.facebook.com/rayocole

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My Top 10 Favorite “Finally Food I Can Eat” Foods! By Guest Blogger Shirley Plant

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For years I battled with illness and fatigue, not knowing what was wrong with me. I finally found out I had Chronic Fatigue Syndrome and multiple food allergies. I was given a long list of foods that I could no longer eat, and I wondered what was left to eat? Hard rice crackers and rice cakes soon became the norm, and a treat was a piece of fruit. I thought to myself, there has to be more than this out there to eat. Will I ever eat a brownie again?

Since my energy level wasn’t great, I found cooking to be tiresome, and making allergy-free recipes rarely turned out well for me. I persevered and asked questions every time I went to my local health food store. I was so grateful for their help and knowledge and quickly learned all the alternatives for wheat, dairy and eggs.

I experimented in my kitchen and it reminded me of being back in school again in the chemistry lab. How do certain liquids react when one is added to the other? I soon found out that flaxseed or chia seeds, when boiled in water and refrigerated, congealed and could be used like an egg. That rice, almond, soy, hemp, coconut milk could all replace dairy milk. The options were endless and it was all so exciting.

Now, not every food has a substitute, but I figured out that much more was possible than I ever thought. I knew there were other people out there just like me, struggling with what to eat within the confines of food allergies. I wanted to help them all, so I put on my cooking hat, so to speak and came up with lots of healthy, tasty recipes.

Fast forward to today and my cookbook, Finally Food I Can Eat, is now available worldwide. I actually get emails from people thanking me for saving their life. What a gift that is. Finding out I couldn’t eat certain foods has certainly been a blessing in disguise.

 

Here are my 10 favorite foods I can finally eat:

1. Kale

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Kale is a powerhouse of nutrition; chock full of vitamins and fiber. Kale chips are my most favourite snack and a great way to get your kids to eat their greens.

2. Flaxseed

Flaxseed is high in fiber and rich in omega-3 fatty acids which helps fight against inflammation.

3. Coconut Milk

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Coconuts are antiviral, antifungal, antibacterial, and anti-parasitic, meaning they kill harmful bacteria, viruses, fungi, and parasites.

4. Hempseed

 Hemp seed contains all 21 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce. It also boasts a perfect ratio of omega-6 and omega-3 fatty acids. I love making hempseed pudding with cocoa and coconut milk, it is delicious.

5. Chiaseed

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Chia has five times more calcium than milk, plus magnesium and boron, essential trace minerals used in the absorption of calcium and other vitamins.

6. Quinoa

 This grain is a nutritious seed that is considered a complete protein because it contains all the essential amino acids.

7. Cocoa

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 Cacoa is full of antioxidants and flavonoids, which nourish the brain and heart.

8. Sweet Potato

This root vegetable is high in Vitamin B6, Vitamin C, Vitamin D, and fibre. I add it to soups, stews and make an awesome sweet potato muffin.

9. Almond Milk

Unsweetened almond milk contains no cholesterol and is blood sugar friendly.

10. Cilantro

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Cilantro is so versatile and is also a great source of Vitamin K and is an excellent detoxifier. I put it in salads, smoothies and add it to my homemade guacamole.

Are you frustrated and overwhelmed with trying to prepare meals that are free of wheat, yeast, eggs, dairy, gluten, soy, corn and sugar?

Are you tired of being on a “special diet”? Why don’t the recipes you make taste yummy?  Well, “Finally… Food I Can Eat!” is the cookbook for you! It contains:

  • Easy, delicious recipes that will appeal to everyone in the family – and your guests will never know they are eating allergen-free food. 
  • A useful introduction and guide to food allergies and intolerances .
  • A quick guide to natural food chemicals, food additives, food families and rotation diets. 
  • Substitutions and alternatives to common foods that you need to avoid. 
  • Recipes that are low in sugar and cholesterol and are great for those following diabetic, candida, allergy-free or heart-smart diets.

Shirley Plant is the author of “Finally… Food I Can Eat!”  A dietary guide and cookbook designed for people with food allergies.

Shirley also offers consults and dietary menu planning through Delicious Alternatives.

For more information please visit her site www.deliciousalternatives.com

Twitter @sherrecipes

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