https://mindfully-katie.ck.page/0ae5b05b91

The Gluten & Dairy Free Coach, Eugene, OR (2026)

06/30/2022

📌Save these gluten & dairy free summertime substitutions!☀️

There have been so many times, since going gluten and dairy free, where I've felt left out or not able to enjoy a summer cookout the way I did growing up.

Because of these amazing brands, we don't have to miss out on ANY of the summertime essentials like grilled burgers 🍔, ice cream cones 🍦, and s'mores 🍫.

Tell me in the comments 👉 What are your summertime essentials? What did I miss on this list? Should I do a part 2? 🤔

08/04/2021

Wanna head something crazy?...I used to be the PICKIEST eater growing up (and even into adulthood). 😅

I stuck to what I knew and what I liked, which was mainly mac n cheese, fettuccini alfredo, pizza, chicken nuggets, fast food, and anything with sugar. 😳 And did I also mention that I didn't know how to cook? 🤦‍♀️

Fast forward to age 22 when I found out I had to eliminate gluten and dairy. The main food groups of my life. My first reaction was sheer panic 😲

- "I can't cook!"
- "What do I eat?!"
- "This gluten and dairy free stuff costs a fortune!" (hello broke college student)
- "How can I possibly give up these foods I love, I've never been good at diets."

Since then, a whole new culinary world 🌎 has been opened to me! It's pushed me to grow, learn, try new things, and find JOY in the art of cooking.

I don't feel like I'm missing out on anything! In fact, I realize how much I was missing out on BACK THEN! 🤯

You don't have to believe the myth that gluten and dairy free is a culinary death sentence! It's simply not true 🚫

You CAN have culinary abundance in this lifestyle, and I can show you how in my upcoming 4 Day Challenge to eliminate gluten and dairy. August 9 - 12!

Here's the deets:

Day 1 👉 Learn how to identify gluten & dairy

Day 2/3 👉 Learn how to restock your kitchen with GF/DF

Day 4 👉Learn how to create delicious, safe meals without sacrificing flavor

Click the link in my bio to join and get daily live trainings plus email support!! I can't wait to see you inside 🤗

07/29/2021

PSA 🗣️ Skinny does NOT equal healthy.

I used to constantly obsess over the number on the scale. 👣

😰 Every workout I pictured stepping on the scale and seeing that number.

😰 Every time I went to the doctor I had anxiety around stepping on their dreaded scale.

😮‍💨 I had a routine for weighing myself every single morning, before eating, no clothes, same scale.

I wish I could go back in time and tell myself that the number you're craving MEANS NOTHING 🤯

The truth is, losing 80 pounds didn't help with constant bloating, 💩 problems, being sick all the time, having chronic sinus infections, anxiety, depression, or even being diagnosed with TWO chronic health conditions.

What's helped me manage or eliminate these symptoms medication free has been:

✨ Discovering gluten/dairy intolerance

✨ Caring more about how my body FEELS than the number on the scale

✨ Supporting my mental health as much as my physical health

✨ Cooking home made meals abundant in whole foods

✨ Learning how to manage stress because the stress response wreaks havoc on the body

✨ Reconnecting to my spirituality so I no longer feel like I have to do life alone & unsupported

📢 Can we please stop focusing on weight loss, diet culture vs non diet culture - and just start focusing on true H E A L T H?!

Drop a ❤️ if you're sick of weight loss propaganda and committed to real health solutions!!

07/29/2021

4️⃣ Steps to starting a gluten/dairy free diet 👇

When I first found out I had to eliminate gluten and dairy, I can remember being so overwhelmed with no idea where to start. Literally crying at the thought of changing up my whole diet. 😰

Having these tips would've saved me A LOT of trial and error so let me know in the comments if they help you!!

👣 First and foremost get familiar with identifying gluten/dairy ingredients by becoming best friends with the ingredients list on EVERY package of food. 👉 (If you need help with this, click the link in my bio for a FREE beginner's guide to GF/DF diet.)

👣 Once you're feeling better about identifying these ingredients, go through your own kitchen and clean house. Get rid of the foods that contain these ingredients, so you're not tempted to eat something that you know will make you sick 🤢

👣 Once you've removed those foods, it's time to restock with essentials and basics you'll need for cooking delicious GF/DF meals. And SOME alternatives goodies to your favorite snacks 😜

👣 Set yourself up for success by researching some gluten/dairy free recipes blogs or cookbooks that you can easily refer to for meal ideas. My favorites are and 😋

This is all about setting yourself up for success so you don't feel overwhelmed or lost in the process. Know that it takes time to make this transition, so go at a pace that's doable and sensible for you 💕

07/25/2021

How I lost 25 pounds without even trying! (it's not what you think 👇)

It's true, about 6 years ago I lost about 25 pounds within a month 😳 This wasn't because of a fad diet, extreme fitness program, or any other ridiculous weight loss measure.

It was because I had gotten so sick that I basically couldn't eat anything without feeling horrible.

Test after test, 3 emergency room visits, and multiple doctors visits later, to finally find out thay I had Ulcerative Colitis. Basically a large part of my colon was so inflamed that the digestive process was like igniting war inside of my body. 🦠💣

Someone had suggested in passing being gluten and dairy intolerant and I thought 💭 "No, I've been able to eat those things my whole life. That doesn't make any sense"

When I brought it up to my doctor, he said "Nutrition doesn't play a role here, I don't suggest you change your diet at all"

After further research, trial and error, and an allergy test to confirm turns out - YUPP gluten and dairy played a HUGE role in my sickness. 🤢

Sometimes we don't want to believe that the food we have to give up, the food we love and have an emotional connection with, is the action that could save us the most.

If I hadn't removed gluten and dairy from my diet who knows what condition my body would be in. But I know the condition I've left behind:

- having chronic stomach pains
- chronic constipation/diarrhea
- malnutrition due to poor absorption
- heart palpitations
- panic attacks
- extreme fatigue
- rapid/unhealthy weight loss
- brain fog
- mood swings
- hair loss

Listen to your body. Don't ignore the signs of food intolerance. Don't ignore your body's call for help. It's the ONE body we get in this life, and it's our responsibility to take care of it. 💗

Click the link in my bio to join my free webinar all about food intolerances, tomorrow at 3pm PST / 6pm EST 👉🔗

07/25/2021

Just a reminder that I'll be hosting a FREE WEBINAR on Monday, July 26 at 3pm PST/ 6pm EST. 🤗😍 Click the link to join my private FB group where it will held!
We'll be discussing what good intolerances are, how they impact the body, symptoms that show up, how to identify if you have them, and what steps you can take NOW to manage them!
If you come hang out LIVE I'll be giving you a free gift 🎁 just for showing up, as my way of saying THANK YOU!
Grab a notebook, and your favorite flavor Bubbly 😜 and I look forward to seeing you there!
Tell me below 👇 ARE YOU COMING?!

https://www.facebook.com/groups/734176053657487/

07/24/2021

What's your favorite non-dairy milk?! 🚫🐄

There's so many choices now a days, but my fav will forever be the almond/coconut blend from blue diamond.

So, how do you choose when you're first trying to decide?! 😵‍💫

🥥 Coconut Milk - has a thinner consistency, neutral coconut flavor, and is known to be a good source of antioxidants and saturated fat. Consider buying pure coconut milk (like Thai kitchen) rather than one with additives.

🌰 Almond Milk - is a little thicker than coconut milk, sweet & nutty flavor, and is known to be a good source of calcium and vitamin E. Watch out for additives like gums and sugar. Consider experimenting with making your own!

🍶Oat Milk - has a creamy texture, oat-y flavor, and known as a good source of calcium, vitamin B, and vitamin D. 🚨 Be careful with gluten contamination, most commercial brands are NOT made with gluten free oats.

🥛Soy Milk - super creamy texture, creamy neutral flavor, good source of protein. Be careful of excess consumption as it's been shown to negatively effect reproductive system, thyroid, and is a top allergen.

What's your go to non dairy milk?! Share in the comments! 👇😁

07/22/2021

FREE WEBINAR: Monday, July 26 at 6pm EST via my private FB group ✨ link in bio!

Have you recently found out you have food intolerances (mainly gluten and dairy)? 👋

Are you confused about what it even means to have a food intolerance? 👋

Are you asking yourself, "Why all of sudden can't I eat this?" 👋

So you have symptoms like constant bloating, constipation, low energy, brain fog/trickle concentrating, irregular periods, and headaches - and think it might be related to food intolerances? 👋

I'd you answered YES to any of these questions, then come hang out with me live on Monday, July 26 by my page directly. 😁

What we'll be covering:

✨ What having a food intolerance even means and how it impacts your body.

✨ The symptoms that you may not even know are caused by food intolerances.

✨ How to identify them.

✨ Next steps you can take TODAY to start managing them.

I'll also be giving out a FREE gift 🎁 just for showing up live! But if you can't join live that's okay, you can still get inside the FB group and access it at a later time.

So, grab your favorite drink to sip on and a notebook 📒 and come hang out with me on July 26, at 6pm EST / 3pm PST ☺️

07/21/2021

Let me know if you can relate to this? 👇

Around the time I was first diagnosed with gluten & dairy intolerances I experienced:
- bloating
- diarrhea
- constipation
- heart palpitations
- low energy/tiredness
- brain fog, having trouble concentrating
- low libido
- irregular periods
- mood changes
- anxiety/depression
- chronic sinus infections
- constantly sick with colds
- extreme seasonal allergies (I was even allergic to dogs! 😭)

Finally getting answers was like a light at the end of the tunnel 🌥️ but then it was like another tunnel appeared and I was like:

"Wait, now what?"

"What CAN I eat?!"

"Why have I been able to eat this my whole life and suddenly I'm getting sick from it?"

"What does having a food sensitivity even mean?!"

After A LOT of research and trial & error over the past 6 years it all started to make sense and now there's nothing but LIGHT ☀️

So, I'm taking all the experience, knowledge, and education I have and putting it into a WEBINAR to help you unravel the tangled ball of yarn 🧶 that is FOOD INTOLERANCES 👉 gluten & dairy specifically since they're the most common!

Here's the deets ➡️➡️ MONDAY, JULY 26 @ 3pm PST/ 6pm EST.

Join my private FB group to get in on the action and I'll give you a FREE gift 🎁 just for showing up 😜

Click the link 🔗 in my bio to join, or comment 'I'M IN" and I'll send you the link.

Can't wait to see you in there 🤓💕

07/17/2021

The number one mistake when going gluten & dairy free 😱

👉 Replacing your foods with PROCESSED gluten and dairy alternatives.

When I first started this is EXACTLY what happened to me. I started gaining weight and spending more than ever on food! 💸

Slowly, I started learning how to incorporate more foods that were NATURALLY gluten and dairy free.

- fruits
- veggies
- while grains (rice, GF oats)
- healthy fats (nut butter, olive oil)
- protein sources (chicken, tofu, tempeh, turkey, fish)
- nuts/seeds

A good rule of thumb, so you can enjoy the (alternative) foods you love AND keep money in the bank is to stick to an 80/20 balance.

Get 80% of your foods from natural sources and 20% from alternative, packaged foods 😉

You GOT this! If you need more support click the link in my bio for a FREE BEGINNERS GUIDE TO GF DF DIET 👉🔗

07/17/2021

Can I share something embarrassing with you guys? 🙈

I quit eating gluten and dairy before I quit ci******es. Wait, what?! 😲

You see, the truth is that just because we KNOW something is harmful to us doesn't mean we're automatically going to stop doing it.

Otherwise ci******es would've been a thing of the past and gluten and dairy would be easy to get rid of!

There's more that goes in to giving up something you're addicted to. 👉 Yes, gluten and dairy ARE addictive but we'll save that for another post.

It's not willpower, and it's not discipline. Here's the secret 🤫

1️⃣ KNOW YOU'RE WHY. Knowing the deepest reason for wanting to make change, will carry you through the cravings and triggers.

2️⃣ IS THE PAIN YOU'RE EXPERIENCING WORTH THE INSTANT GRATIFICATION? Of you're getting bloated, stomach pain, diarrhea, headaches, or other painful symptoms; is it worth the few moments of good tasting bread & milk?

For me, I was feeling so much pain and stomach discomfort that eating gluten and dairy just wasn't worth it anymore. I wanted to feel energized, not have a food baby after every meal, and have a decent 💩 (sorry TMI)

With ci******es 🚬 I didn't have any immediate consequences so it took a little longer, but I'm happy to say I'm 3 years a non-smoker and it feels AMAZING 🙌

Double tap if this resonated with you. I challenge you to take some time and reflect on WHY you want to make this transition to GFDF lifestyle to begin with. 📝

And if you need help getting started clock the link in my bio for a FREE BEGINNER'S GUIDE 👉🔗

The Gluten & Dairy Free Coach

06/30/2022

08/04/2021

07/29/2021

07/29/2021

07/25/2021

07/25/2021

07/24/2021

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07/17/2021

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