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.


Cranberry crostada

Pancakes with bacon

Sausage links with eggs

Sweet potato, sausage, and egg scramble


Sausage onion, mushroom, artichoke and kale egg bake

Sweet potato hash with rosemary and bacon


Taco salad

Tuna salad wraps (coconut wraps)

Pulled pork salad

Egg salad

Bacon hamburgers with green beans


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


Paleo crackers





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

Hey Good Looking! Learning to Fall in Love With My Future Self- Week 17

This weeks guest blogger is Louise Kohl.  She has made some great self discoveries and loves the person she is becoming.  Please show her some love by going to her blog and reading her post.  Thanks.

Week 17 -My New Friend


“Today my old skin has become as dust.  I …. walk tall among men and they …. know me not, for today I am a new man, with a new life.”  Og Mandino

“I will concentrate my thoughts for thirty minutes daily upon the task of thinking of the person I intend to become, thereby creating in my mind a clear mental picture of that person”  Blueprint Builder (2) Self-Confidence Formula

“By keeping the thought in mind, it will gradually take tangible form.” Haanel  17:27

“The lady whose verdict counts most in your life, Is the gal staring back from the glass.”  Dale Wimbrow 1934

All the above plus my DMP, Movie Poster, Press release, the weekly lessons, cards, gifts, makeovers, masterminding, and so much more have culminated into me developing  a new friendship with….ME!

Read More


Kindness is not Always Sunshine and Rainbows- Week 16

When one thinks of kindness, usually warm fuzzy images come to mind.  Visions that will fill the soul with love and joy.  That is why kindness week is one of my favorite weeks in the course.  My whole week is filled with happiness.

This year it has been different.  I observed that there is a side to kindness that can be on the sad side.

We found out about midweek that a friend and classmate of ours lost her husband in a snowmobile accident.  I cannot even imagine what she is going through at this moment.  My husband it the world to me and I don't know how I would react to losing him.wood-1199599_1280

The customary condolences where posted on Facebook with many people, including us, to let us know what we could do for her and her family.  Her response broke my heart and the next step became crystal clear.

They use wood burning to heat their house.  Her husband was the only one who knew how to fell a tree and use the chain saw to cut it up.  When he died, they only had a short supple of wood.  She asked for help getting firewood.  One of our acts of kindness this week was to find and cut up some fire wood for her and her family.  It was the very least we could do.  We will be delivering a truck full to her today.

So this year, my observations during kindness week has taught me that it is not always a happy moment when you show kindness.  In fact, in moments of sorrow and tragedy, kindness is more needed than ever.  Please keep her and her family in your prayers, as she still has young children.  Thank you.




Being Fanatically Honest: Choosing Butterflies Over Rocks- Week 15

As Master guides, we love sharing our members posts, especially when they share experiences that others in the class may also being facing.  Many find the time around the holidays and the first weeks of the new year challenging and to know they are not alone is comforting.This week we are spotlighting Joanna's week 15 post.  It is shared below, but please show her some love by going to her post to comment and share.  Give more get more.


Week 15: Rocks or butterflies?

Rocks or Butterflies?
On this week’s conference call, I had rocks in my gut.

Right at my solar plexus, this feeling of tension, of anxiety roiling, as The Fabulous Davene congratulated all of us on sticking with the program and cheering on our successes. With every “atta girl!” And positive reinforcement, the rock-lump grew bigger and I had do to my best to not cry, to not puke, or to turn off the call because I have not been faithful to the program. I have been struggling and as I have shared before, I am VERY good at beating myself up. My old blueprint has been winning.

I feel as if I am hanging on to the edge of a cliff by my fingernails, just barely keeping my grip.

But then Davene shared some info a friend shared with her, that (to paraphrase) “fear and excitement release the same chemicals into your body.”

-Wait, WHAT?!

It made me pause and reevaluate the feeling in my gut.

On some level, I know this information. We have talked about it before, how we can decide what reaction we have to any situation. WE can decide our feelings, if only we are the observer and can identify what is happening. We can choose whether it will be fear or excitement that we feel. Rocks or butterflies. A weight dragging us down or wings to lift us up.

This is difficult to do, to choose the positive. Being an observer in our own lives requires that we keep our eyes wide open and not fall back into old habits.

Dave Ramsey, a financial guru, once mentioned that all the millionaires he knew & interviewed were “fanatically honest.” It has been years since I heard him says this, and it has stuck with me because I did not understand it for the longest time. “Fanatic” is usually has a bad connotation, and I could not understand why he would connect this negative word with “honesty.” I think now I am getting an idea of why he said “fanatically honest.” These millionaires he interviewed must keep their eyes wide open, they must constantly reevaluate themselves, their goals and decisions in order to stay on track and be successful.

By being “fanatically honest” they are most of all, honest with themselves and do not hide behind excuses.

How can I create a new blueprint to be fanatically honest with myself? I think that keeping this idea of honesty & no excuses in mind will reinforce and support my habit of being an observer. If I make this decision, it will cause me to reevaluate any decision, no matter how small it may be, and help determine if it keeps me on target with my main goals. By observing my choices, being honest, I will make better choices instead of reacting to situations the old way.

Rocks or butterflies- where am I now? Well, I must admit, I still have this feeling in my gut.

Today, I choose butterflies.


Are you willing to commit – Week 14

What is it that you are REALLY committed to?

How busy is your life?  Go on - actually think about what you have going on today.  This Week...  Step it out to the Month and things can start to get pretty crazy.

We've all hit those points where we think - there is no possible way that I can fit one more thing into my life - how can I possibly expect to KEEP UP...much less get ahead!

Ivan Remus, a friend of ours in the Master Keys class, gives us a peak inside his Journey of discovery learning that...

...the paradox is that the only way to “discover” the masterpiece we want from the the marbel <of our life>, is by deciding which exact masterpiece we want to create ...

-- Ivan Remus

This week we are spotlighting Ivan's Week 13 post, which reminds us....

Every block of stone has a statue inside it and it is the task of the sculptor to discover it - Michelangelo

Ivan has this to share....

From my point of view, our true potential is the statue inside us. And it’s up to us the carve the stone all the way to the skin and “discover” the true masterpiece that lives inside us.

It is essential to us to be able to visualize the final product before we even start to carve the stone… 

Are you willing to commit? Click through to Ivan's Blog !  

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