All Posts by Leanne Overlander

Traveling Gluten Free and Grain Free, No Problem!

Traveling with food intolerance can create many challenges and is one of the biggest headaches we have to face.  With a little forethought and good planning, your road trips can be painless, well as far as eating goes that is 🙂

The best thing you can do to avoid problems is to be well prepared.  The first step in becoming prepared is planning ahead and avoiding the problems in the first place.  It all begins with your destination. Are you  visiting relatives/friends, camping,  or staying in a hotel/resort? In this article I will provide you with some tips for road trips that can take the headache out of your journey.

Staying with relative/friend:

Staying with a relative or friend can be hassle free if they are on board with helping you stay faithful to your food restrictions.  The best way to find out is to have open communications with them. Based on these discussions, you should know ahead of time the environment you will be staying and how accommodating your host will be to your needs.  If they are not accommodating, I would recommend the tips that I will be providing for hotel stays and camping.

The following are questions you should have answered before you embark on your trip.

  1. Are you open to the use of your kitchen to make foods prepared for our food restrictions? (remember you will need to make sure it is well cleaned to prevent cross contamination)
  2. Do we need to bring any supplies with like pans, utensils, etc.?
  3. What grocery stores do you have nearby?
  4. Will you be willing to share space in you refrigerator and shelving for us to store our food?

 

Once you know the answers to these questions you will have a better idea of what you need to bring with and what you can get once you arrive at your destination.  A tip that my family uses is to always bring a cooler with.  even if you can share refrigerator space, you may want to bring items you are unsure you will find once you arrive.

Camping and hotel stays:

The larger challenge comes when you either camp or stay at a hotel. Choosing the right location is key.  For camping, if you are able to choose a site with electric hook up, it will make the stay a lot easier.  Here are some more helpful tips.

  1. When booking for a hotel, look for one with a kitchen/kitchenette.  It will cost a bit more but the money you will save by making your own food will even out. Plus you won't have the risk of cross contamination or accidentally eating foods you are trying to avoid.
  2. Get a room with a refrigerator.  If you can't find one in your destination, your cooler you brought with will come in handy.  You will need to refresh the ice in it more often, but it is still manageable to keep refrigerated foods cool. (see why we bring a cooler when we travel) Also, most hotel refrigerators or smaller than normal unless you have a full kitchen.  It's nice to have the extra space a cooler provides.
  3. Bring a slow cooker with you.  Most hotels don't allow toaster ovens, but slow cookers are fine.  You will be the envy of all the rooms around you as the meals you make give off their wonderful aroma.
  4. Make some of your meals ahead of time and bring your meats frozen.  They make a great way of keeping your cooler cold as you drive to your destination without the headache and watery mess of using ice.  Some ideas for this are frozen meats- roast, whole chickens; pre-made and frozen- taco meat, pulled pork, soups.
  5. Bring dishes, utensils, spices and other kitchen sundries the hotel or campground may not have.
  • Plates/bowls
  •  Cups
  • Silverware/sharp knives
  •  Can opener
  •  Garlic press
  • Paper towels/coffee filters
  • Cutting board
  • Cheese cutter
  • Dish soap
  • Wine bottle opener
  • Coffee grinder
  • Water purifier (no need to get bottled water)
  • Salt/pepper
  • Sugar (coconut)
  • Coconut creamer

6. Plan meals ahead of time and stick to the plan.

 

Recently my family had a dance competition t a resort which took us from home for a week.  We had a room with a full kitchen. Here is what we made for the week. All of it was gluten free, grain free and dairy free.

Breakfasts:

Cranberry crostada

Pancakes with bacon

Sausage links with eggs

Sweet potato, sausage, and egg scramble

Omelettes

Sausage onion, mushroom, artichoke and kale egg bake

Sweet potato hash with rosemary and bacon

Lunches:

Taco salad

Tuna salad wraps (coconut wraps)

Pulled pork salad

Egg salad

Bacon hamburgers with green beans

Dinners:

Slow roasted chicken and vegetables

Roast beef with carrots, mushrooms, and onion

Pizza (homemade paleo crust)

Maple glazed rosemary salmon and broccoli

Steak and Greek salad

Chicken tenders with side salad

Snacks:

Paleo crackers

Grapes

Apples

Bananas

Nuts

Coconut macaroons

It takes a little more preparation and planning, but traveling grain free can be easy and enjoyable.

 

Want the menu plan and recipes? Sign up here to be notified of when my menu plans become available this fall.  The recipes and shopping list for the meals in this post will be included in the meal plans.

Paleo All Purpose Flour

 

When people go grain free they may lament over not being able to have breads and bakery items any more.  Thankfully that is not true.  Although it is a bit different to use the flours in a paleo flour mix, you can enjoy the same things you have grown up eating. I think it makes better pancakes than our gluten free all purpose flour.  They turn out a beautiful golden brown and look just like glutinous pancakes.

So you might ask, what is in a paleo all purpose flour?  It is actually really simple.Just 4 ingredients.

  • Almond flour
  • Coconut flour
  • Arrowroot
  • Tapioca starch

There are some commercially sold paleo flour mixes, such as Bob's Red Mill.  But I feel they are way over priced.  If you purchase the 4 flours in large enough quantities, 2-5 pounds each, it ends up being way cheaper to make it yourself.

Here is where the fun begins.  In some recipes it may work as a one to one replacement of flour, and in other recipes you may have to make adjustments to your liquids. Coconut flour tends to absorb liquids extremely well and is what may make adjusting your liquids necessary.

I tried using the flour mix we have in an old gluten free almond bread recipe we used to make often.  It actually ended up very  runny, so for that one I still need to experiment with that recipe to get the mixture correct.  That will be shared once I have perfected it.  It still turned out well, but I ended up making it with xanthan gum, which can be obtained from grains.  Like the pancakes, it had a beautiful golden brown color to the crust.  We don't make bread often and the 2 loaves went in one day 🙂

 

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Gluten Free All Purpose Flour

 

The first step in becoming gluten free is to get rid of gluten containing foods.  The most effective way is to remove all grains.  That can be a very daunting process for most people.  Taking smaller, gradual steps to being grain free may bring you the most success.  It has taken me over 8 years to get there, so don't worry if this is the route you choose.

In those 8 years, I learned how to eat a strict conventional gluten free diet (still eating grains).  My husband and I came up with a great gluten free flour recipe that could replace regular flour one-to-one.  One of the great things about that is we didn't need any specialized, gluten-free cookbooks.  We just used the ones we had before going gluten free.  The only thing we haven't been able to make gluten free is croissants.  Everything else, we have been extremely successful in using this recipe.  In fact, those who don't know it is gluten free don't even notice.  We even did a whole Thanksgiving meal gluten free and no one knew the difference.  You can get all the recipes we used and more here

My kids say everything tastes better with the gluten free flours.  This is because wheat has an intense flavor and when that is removed, all the other flavors come through. I never noticed the intense flavor wheat had until I eliminated it.  Now foods taste so much more vibrant.  

My husband and I even used the flour to make homemade gluten free baklava.  Now that's a labor of love! First time we made it, it took us 8 hours!!!  I hope you have fun making memories with your family and enjoying your favorite recipes together.

 

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Grain Free Baking Powder

Baking Powder, a simple baking ingredient, right?  We shall see.

Numerous people with Celiac disease and gluten intolerance find they are still reacting to their foods even while eating a strict gluten free diet.  I was on a strict gluten free diet for over 8 years and still was not finding much relief from my symptoms.  It can be a frustrating spot to be in.

Many have found more success and better health when they eliminate all grains. I have learned through lots of study and research that grains can illicit the same kind of response on the immune system as gluten does.  (But that's for a different post)

Eliminating grains can be difficult because grains are used as fillers in so many things and a lot of them you wouldn't even think have grains.  Why would you ever question nuts. they are just nuts right?  Nope, most are dusted with some kind of flour.  I find rice flour used a lot.

Another one of those is baking powder. I know, I, never thought of what was in baking powder.  It's just baking powder, right?  Nope.  Do you know what is in baking powder?  I looked it up when I saw that it was not an acceptable paleo/primal food on one of the paleo sites I frequent.  Commercially produced baking powder (unless stated) is made from baking soda and cornstarch.  Since cornstarch is made from corn, a grain, it is not paleo/primal and if you are eating grain free it should be avoided.

When I found this out, I was like, “great, another baking item to eliminate.”  With a little digging on the internet I found a way to make a grain free baking powder.  Now I can provide my family with wonderful baked goods that I know are grain free and so can you. I hope you find it useful. 🙂

 

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Live Like You Were Dying- Week 18

Too often, we just let our days pass by, not even really doing anything of measure at all. Og's Scroll V is one of my favorite scrolls.  It helps us keep what is important at the front of our minds.  This is my blog post from last year, and it still holds true.  I shared one of my favorite songs that I have on my playlist to help me stay focused on my compass.  I hope you enjoy the read

Live Like You Were Dying is one of my favorite songs.  It really makes you think and it encompasses the meaning of scroll V.

Scroll V really spoke to me last year and it still holds strong influence on me this year.  In the last year, so many more people I know and love are facing death from cancer or even just from giving up on living.  It helps keep making every day the best for front in my mind and to cherish each and everyone.  My family is all about living peak experiences over having things.  Things will break or get used up and no longer be there, but memories of peak experiences will be remembered into our old age. (I personally planned to never be old!)

If you look around our house, you will see many quotes reminding us to cherish each day.  One of my favorite quotes is

Life is Measured

You can find this several places in our house. Reading Og’s scroll V three times a day, I really do not need these reminders.  Every time I read it it reminds me to value my life and to not waste my time while I am here.  It makes me sad when I see others who can’t seem to recognize the value of life, their life and they sit and exist but do no live.  I can only pray for them and be an example and hope they see how wonderful they are before it is too late.

I am so grateful for all that the course has taught me and to value my life enough to make it count.

[tweet_box design=”default”]I will live this day as if it is my last. And if it is not, I shall fall to my knees and give thanks.[/tweet_box]

the hero

The Hero’s Journey. Are you Heeding the Call? -Week 17a

the heroHero’s Journey.  Wow, what can I say?  I can say that it will have times that are difficult.

It is worth it!

It will take hard work; all those years of building up the layers of cement.

It is worth the effort!

It will take time.  A lot of time for some

It is worth it!

We may trip and fall backward.  It is och as long as we get back up and move forward.  We will be stronger for the experience.  Those experiences will show us the value in completing the journey.  They show us…

It is worth it!

I love this week because I can go back over some of my favorite master key lessons and sits.  I love the planting of a seed and watching it grow. Envisioning my dharma growing is so motivating to “Do it NOW!

My hero’s journey is not complete.  I believe I will always be on this journey because as I accomplish one thing a new opportunity will manifest.  Always changing, always evolving into the best me there is.  I have definitely had my share of stumbling blocks and I know fear has set me back on many occasions.  I cannot ignore the herald’s call anymore.  It speaks to me loud and clear in-the middle of ht night if I don’t do the things that lead me to my future self.  The only cure for this is to “Do it NOW!”  then it has no reason to nag me when I am in the space between deep sleep and awake.

So I Do it Now and continue on no matter what; improving myself daily, molding myself into the future me.  How’s your journey going?  Are you frustrated that it is taking too long?  That’s normal.  In the end, all the time, effort, struggles, triumphs, challenges, successes…

It is worth it!

child hero

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Loudly Proclaim – Wow! What a Ride! – Week 13

 What a ride? Have you been falling of the wagon?  It is not unusual during the holidays to become lax in some of the habits you have created.  The real question is, will you get back on the wagon and complete your ride?

Passionite_leadership_SkillsI suppose you could call it a near death experience — as I have certainly experienced an amazing recovery this week. And all thanks go to the wonderful team at Training Solutions LLC – talk about a booster shot!

I had fallen off the wagon, and back into the old addictions of self-deprecation and pity… turns out there ISN’T a road to recovery that doesn’t involve addiction… and thanks to the Law of Substitution I am back in the swing of things with an addiction to the MKMMA.

Now I am ADDICTED to getting out there and doing the reads – and to making SURE I get the services and P.O.A. promises done!


I suspect it was a portion of my subconscious that loves the number 13 which made week thirteen really connect all my internal systems – mind, body, subconscious AND conscious minds – with the philosophy behind the Master Key Mastermind Alliance.

That and taking over the entire detached three stall garage for my “readings”… ’cause, ya know – BE EPIC! (oh and #BePhenomenalOrBeForgotten )

yes-man-movie-poster-2008-1020412886And – that seems to be exactly what I needed.

When I look back on my decreased participation – and thus my MUCH reduced belief (Thought + Feeling!!) in what I was doing in the MKMMA – it coincided with the change in weather.

Weird… I know, but I had moved my reading ‘inside’ as Minnesota tends to get…cold, at least for those First and Last readings of the day,

and as I moved inside I had to be aware of my children sleeping first thing in the morning and last thing in the evening.

2940012693280_p0_v1_s260x420So I read to the (guy in the) bathroom mirror with “H.E.M.” – that’s supposed to work right? Hesitation, Emphasis, and Modulation – it’s supposed to help you connect with what your are readingsaying.  Though, I guess when you have spent decades clamping down on your emotions, that’s a bit like using a tissue to swat a fly – the motions are all there, they just lack a bit of IMPACT.

kant small

Best way to manipulate a group is to control the three sides…then synthesis appears to be THEIR decision.

Add to that the fact that I have “known about” H.E.M. for many years – and used it intentionally to connect OTHERS to what I was saying… my subconscious was having none of it.  I mean c’mon my Mother taught me about Hegelian Dialectics when I was in high-school and I read every book I could get my hands on about “body-language”, voice modulation, “Thesis – AnitThesis – Synthesis”… all ways and means to a manipulative end(s) — right?

I mean – I would have to accept manipulation – even of self – for this to “work”…

Combined with ‘misses’ on my P.O.A. and service card commitments as my intensity waned – my belief began to falter.  Having experienced it for almost three weeks now – I can tell you it is VITALLY important that you DO NOT put anything on those cards that you cannot – or will not (yet) -commit to doing 100%.

I know that no wealth or position can long endure, unless it is built on Truth and Justice. Therefore I engage in NO transaction that does not benefit ALL whom it involves.  MKMMA Blueprint Builder #5

If you do – you have entered into the realm of propaganda rather than self-improvement. We all inherently know when we are being manipulated – even when it is WE doing it to ourselves.  And in the case of our efforts with the MKMMA we must base everything on truth and justice.Having moved out to the garage – my morning and evening reads are completely un-tethered again.  Intensity is no longer an issue.  In the first few weeks of the MKMMA – my neighbors 1/2 mile away could hear me, now out in the garage – I wouldn’t be surprised if they could again… and I don’t have to allow ANY mental effort to be expended on concern for my kids sleep.  The Emotion is back in the reading – and the TRUTH buried in the words on my re-written cards can be extolled from the “mountaintops” again.

I am able to converse full out with the man in the full length mirrors set up ALL AROUND the garage – as I walk, shout, kneel, jump and dance – everywhere I can see the man in the mirror (my future self!) celebrating and commiserating (!!) with me as the layers (and years) of clay are F(reakin’) SHATTERED off of my self-image.

Take over the WORLD with your attitude and dreams.  Build big or go home – cause you only get one run through in this life.

From all of this I can absolutely state that you MUST do WHATEVER it takes to get emotion connected with your reading – and bring that ‘high’ into your sits to give your subconscious something to WORK with as it manifests the plan and connects the Universe to your demands.

Just keep Swimming- Week 12

Persistence, it is a common theme in the Master Keys.  If you want success, persistence will get you through the tough times.  This rings true especially around the holidays.  Schedules are filled with many things that call out your old blueprint and trip you on your hero's journey.  Here are some of  my insights from the first time through the course in 2014.

Week 12: Take Another Step

 

there is no testimonyMy experience with MKMMA has been a great journey with very few bumps in the road and some major breakthroughs and enlightenment.  That is until this week.  I am not entirely sure what triggered the fierce return of my old blueprint after so many weeks of building the new one, but it has been working to trip me up all week.  I have felt like I am spinning my wheels and going no where.  However I will NOT give up.  No matter how many failures I encounter, I will NOT give up.  I will fight with every fiber of my being because my future self deserves the life I desire.

it is ok to fall down

I have been hanging on to Scroll III.  I will persist!  I can relate to the young bulls being pricked by a picador.  Each day this week, my old blue print has been knocking me down.  I recognize that each day , my old blue print has been testing me.  It does not want to give up its hold now that I know the key to success and it is fighting for control.  I have had a very busy week, struggling to fit everything in.  It would be easy to look down on my struggles and failures, but that wouldn’t help me at all, so I read my index cards and make sure I end the day with a success even if I did fail at somethings.  I may be experiencing some failures, but I know if I persist, success hides behind all these struggles.  Always I take another step.  One step at a time is not too difficult.  I never consider defeat and I keep my eyes on the goal.

Each day I get to start new.  I will keep stepping one step at a time until I permanently stamp out my old blue print.  When I struggle, I will find solace in the Master keys, The Greatest Salesman, my accomplishment index cards and DMP to build my watchman at the gate back up.watchman

Tomorrow brings a new day and I persist.  I win!

 

I will persist

Patience, Persistence, and Perspiration: Week 11

Patience, persistence

Patience, Persistence, and perspiration are an incredible combination to help us obtain success.  I discovered this in the first round through the MKE  and it was huge for me  Here is another of  my posts from 2014.  I hope you enjoy the insights I had from week 11.

This weeks webinar was very emotional for me.  I was having an emotional day to begin with and I have not really pinpointed the cause and since it is in the past that no longer matters.  When Mark revealed that we have been building up to the pay off and we would find out on the webinar, I was really excited to find out what the payoff was.  When he said that all the work, if we had been diligent  has already instilled in us the 4 tiny habits needed for success, I was happy I had been giving it my all.  In fact this maybe the most work I have ever put into anything other than being a great parent.  He still had not said what they pay off was.  I was eagerly waiting to hear what it was.  When he said it was persistence, I had an emotional response.  It was one of mixed emotions.  On one hand I was surprised it was such a simple thing and on the other hand I was excited, because I knew I had been persistent and I could continue to be persistent. I got chills to know I had the power in me all along and now that I know it there is NOTHING I cannot accomplish if I set my mind to it.

persistence

As has been the case throughout the course, the Master Keys fit hand in hand with the webinar.  In Master Key 11:17, 11:25, and 11:35 we see this quote from the Bible

“Whatsoever things ye desire, when ye pray, believe that ye receive them and ye shall have them. Mark 11:24”

All the exercises leading up to this week has been strengthening my belief in receiving all of the things I desire.  I now have a buzz inside me when I think of my future.  I know I have a lot of hard work ahead of me, but that buzz is so thrilling, almost intoxicating, and I can hardly wait to get to work, now that I KNOW I have what it takes, PERSISTENCE, to get all my desires.  As Og says in Scroll III,

Failure I may still encounter at the thousandth step, yet success hides behind the next bend in the road.  Never will I know how close it lies until I turn the corner. Always will I take another step.  If that is of no avail I will take another, and yet another.  in truth, one step at a time is not too difficult.  I will persist until I succeed.

Now that I know I have what it takes to succeed I WILL NEVER STOP.  I have already seen the Law of attraction working in my life and I am fired up for what the future has in store for me.

I will persist

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Planting the Seed of Imagination- Week 9

Planting the seeds of imagination is critical to manifesting our Dharma.

Without a clear mental picture, we are leaving our creative mind to drifting with no clear direction.  The sit for week 9 helps us focus on building up mastery of using our imagination.

It is really interesting to be the observer and to go back and see where I was and how far I have come on this journey to my future self.  This week I am including my blog for week 9 from 2 years ago.  The exercise to plant and grow a flower within our minds eye during our sits is one of my favorite sits throughout the course.  It amazes me how much I learned from this exercise the first time through the course.  I hope you enjoy reading about it and would love to hear how your experience with this exercise was as well.

Week#9- Visualization is a Product of the Imagination

Red Sunflower

This weeks sit exercise is to visualize a plant, a sunflower for instance, and bring it from the unseen into the seen.

Visualization is the mechanism of the attachment which you require.  Visualization is a very different process from seeing; seeing is physical, and it is therefore related to the objective world, the “world without,” but Visualization is a product of the imagination, and is therefore a product of the subjective mind, the “world within.”  It therefore possess vitality; it will grow.  The thing visualized will manifest itself in form.  The mechanism is perfect; it was created by the Master Architect who “doeth all things well.’  Master Key 9:15

I really like this exercise as it lets me think of warm spring days with the sun beaming down and gentle breezes blowing.  I could feel the warm soft dirt on my hands as I planted the seed and smell the earth.  It was very vivid to me.  I plant a garden every year and I could relate to the exercise very easily.

I decided to visualize my spirit as the seed I was planting. I dug a hole in the dirt and placed my seed in the fertile soil and covered the seed of me with dirt.  I saw the water that was soaking into the dirt around me as nourishment, the master keys.  As the outer layers of the seed coat softened and let in the water, I realized it was the cement from my cement Buddha falling away and letting in the concepts to nourish my subconscious.  The water was these concepts and as the seed filled with the good thoughts it swelled and sprouted my roots and stem.  The roots were my subconscious lengthening and reaching for more, going to work to help grow this seed into the wonderful flower it was destined to be.

As I took in more water, my stem finally burst through the soil into the bright, warm sunlight, the Master Creator.  He was looking down on me and radiating his love onto me.  I was being fed from below the ground by the water and above from the Master Creator.  I continued to stretch toward the sun, growing my first sets of leaves and climbing ever closer to my destination.  I could feel the sun soaking into every cell of me and nourishing me as well as the water rising through my stem to reinforce the nourishment.  I kept climbing and developing.  Now I have many branches with leaves and buds are beginning to form.  My roots dig deeper and my foundation is firmly set in the ground.  Soon the buds begin to increase in size and the blossom burst forth in all its glory.  The sunflower, my spirit, has made its appearance in the world and I look on the Master Creator for the first time.  For the rest of my days, my gaze stays steadfast on the Master Creator, following His perfect plan for me.  I can feel the energy flow through me from the Creator to my roots.  I am whole, perfect, strong, powerful, loving, harmonious, and happy.

sunflower poem

This was a very powerful visualization or me.  It made Master Key 9:33 alive for me

When you are enabled to make your vision clear and complete you will be enabled to enter into the spirit of the thing.

I truly could feel my spirit in the seed and feel the energy flow through me as that seed grew into the sunflower.

Embrace these exercises and let your mind go to work for you.

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