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It’s Hard to Eat Gluten Free

Easter is coming up. Any kind of holiday can bring comments, questions and remarks about how you eat since switching to a gluten free diet.

The challenge you face is how do I respond or not let this disempower me around my eating and being in social situations. Some comments or remarks that you might here are:

“Sorry you can’t eat this dish now”

“You are missing out on delicious food that Aunt Mary made for  today”

Does this make you embarrassed about how you eat when your around other people? or at a restaurant?

Do you fear having people making the comments, remarks or even asking questions now? Since they know that your eating is limited and really sucks!!!

Do you want to avoid social situations?

I struggled with this for many years and I had it happen to me at an event I attend a couple of weeks  ago.

I made this video to give 2 simple tips to empower yourself around this situation.

Switching to a gluten free lifestyle can be overwhelming, and confusing for some people.

Share this video if you got value. …

I am offering a Free 20-minute clarity session. If your a woman newly diagnosed with gluten intolerance and food allergies and want the step by step process on what to do first, get your energy back, and go from stuck to unstuck.

Click here to set up a time to chat


Gluten and Food Allergy Specialist



What to do for Valentines?

It’s Valentines Day and I bet you either love it or hate it. I can remember feeling like that for years myself.

It’s become so commercial around the food, the flowers and cards. I got sucked into it every year. The worst thing is when you buy chocolate not because you love it but because you’re sad and depressed.


I teach my clients tons around shifting to a gluten free lifestyle but one of the most important tools. I give them is self-love.  Once you love yourself, and your body. Your set and if you have a partner it’s all about receiving the love from them.

I will be making this dessert for myself and maybe a friend. :) gluten free Sweet Potato Chocolate Pudding _ Ice Box Chocolate Pie1


My gift to you this Valentine’s is this recipe.

Sweet Potato Chocolate Pudding / Ice Box Chocolate Pie
•    1 cup well pureed roasted sweet potato (sauté or bake 1 large sweet potato until super soft then put into a food processor until smooth. I used organic sweet potatoes that way you can use the flesh and skin)
•    1/4 cup unsweetened cacao powder
•    1 tbsp honey
•    1 tbsp coconut oil

1.    Blend together the avocado, cacao, sweetener, and coconut oil until creamy smooth.
2.    Chill and enjoy.
Note: If you want to take it up a notch and make a delicious pie add a bottom crust and spread the sweet potato pudding into it.

•    2 cups almond flour
•    1 egg
•    1 tbsp coconut oil
•    1/2 tsp sea salt

1.    In a large bowl, beat the egg and coconut oil.
2.    Mix in the remaining ingredients and mix well.
3.    Press the dough into a 9”pie pan.
4.    Bake at 350 for 8-12 minutes.
5.    Take the crust out and let it cool.
6.    Fill it with the sweet potato chocolate pudding and serve.



I know it can be tough during parties or special events to eat completely gluten free. Everyone is snacking on junk food! Even to eat healthy can be a challenge.


Valentines appetizer 

Here is a great completely gluten free snack. Means no grains.

Enjoy the game and commercials.

Gluten Free and Grain Free Cauliflower Bites

1 large head of organic cauliflower, washed and cut into small florets
coconut or avocado oil
dry turmeric
dry paprika
dry basil


Preheat oven to 400 ˚
Toss the cauliflower, coconut oil, turmeric, paprika, black pepper and basil in a large bowl. Completely coat the cauliflower with the spices and olive oil. Season to taste.

Bake for 35 minutes spreading cauliflower bites out on a baking sheet covered in parchment paper. Will be tender so you can a fork in the cauliflower.

Place the cauliflower bites in a bowl and serve.

gluten free cailflower bites



I know that you miss bread so I am sharing my recipe that is great for biscuits and a grain free corn bread. You can even use it in dressings.


My biscuit and bread recipe:




?2 cups almond flour
?1 cup arrowroot or tapioca flour
?1 tsp sea salt
?1.2 tsp grain free baking powder
?5 tbsps coconut oil
?1 tbsp honey
?4 eggs

1. Preheat the oven to 400°. Line a cookie sheet with parchment paper.?
2. Put all dry ingredients into a food processor or stir until mixed. The
mixture will still be dry.?
3. In a medium size bowl whisk egg whites, honey, and coconut oil.?
4. Add wet ingredients to dry mixture slowly until combined together.?
5. Using a medium size spoon put about a tbsp of mixture on the
parchment paper.?
6. Bake for about 15 minutes or until golden brown
You can also make this bread flat and use as cornbread or in in stuffing.


Looking for recipes for the Holidays?

Check out my Grain Free Cranberry Orange Muffins.




Grain Free Cranberry Orange Muffins for the Holidays

I hope your enjoying the weekend. I love baking around the Holidays. Its fun to make festive treats that taste good. My clients are always asking for recipes.

Here is one to enjoy today.


Grain Free Cranberry Muffins

4-8 muffins

2 cups almond flour
1 tsp baking powder
1/4 tsp salt
2 tbsps coconut oil, melted
3 eggs
2 tsps raw honey
1/8 cup unsweetened applesauce
1 cup cranberries (fresh or frozen)
Zest from 1-2 oranges
4 tbsps orange juice
‘If You Care’ unbleached baking cups
Muffin pans ( 12 muffin or 2- 6 muffin pans)
Optional: 1 cup pecans

1. Preheat oven to 350°.

2. Mix all the dry ingredients together in a medium size bowl.

3. Whisk the eggs, honey, applesauce, orange juice, zest and coconut oil together in another bowl.

4. Add wet ingredients to dry mixture slowly until combined together (except cranberries).

5. After the batter is mixed, gently fold in the cranberries (and pecans).

6. In a muffin pan line the pan with the baking cups.

7. Spoon the mixture evenly in each muffin cup using a medium size spoon. Fill to the rim for small muffins or overfill for large muffins. Bake for 20-35 minutes.

*Baking time will depend on the size of the muffin. Start at 20 minutes for a small muffin and 35 minutes for an overfilled one.

8. Check to make sure the muffins are baked completely. Check by putting a toothpick in and see if it comes out clean. If it does the muffins are done. Serve and enjoy.

Look for my new book coming out with delicious Gluten Free recipes.

Merry Christmas from my family to yours.

Thank you for being part of my tribe.


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 Wooohooo. The Christmas Survival Series is a success!
What we covered in this video:
  • A Hidden source of Gluten that is keeping you sick!
  • All kinds of gums are being used such as Xantham Gum , Gellan Gum ,Guar Gum , Locust Bean Gum and Arabic Gum . These are few you will see on label. I explain why you don’t want to have these in products that you use.
  • Why it makes you sick.

I am going to leave with a few resources for the Christmas Holidays so here they are:

1) A Common question I am asked during the holidays. I want to cook a “normal” dinner for my family even though I am gluten intolerant. I am not going to eat any of the food I make for them.

Click here to Watch Now!

2) the opportunity to book a Complimentary Gluten Free Strategy Call with me. On this call we will help you:

  • Cut through your confusion, get you unstuck, and started with tips on how to switch to a gluten free diet
  • Design a plan that will switch you to a gluten free lifestyle with ease and freedom
  • and decide whether or not we are a good fit to work together to use the proven system that I myself and others have use to switch to a gluten free diet and lifestyle.
>>Click Here to Schedule Your Free Strategy Call<<


I would  of course, LOVE the chance to speak with you! If you’re not ready yet, that’s ok too! I have you covered in this series.
I’ve had the honor of coaching the most incredible people:


Jacqueline GrantProject Manager
Since working with Connie I have gained clarity on what food to eat. She helped me with my misconceptions I had around food and eating that I didn’t know were stopping me from taking actions to get healthy. She encouraged me in getting into an exercise program and she saved me tedious hours of time with her knowledge of gluten intolerance and hidden sources so that I didn’t make mistakes over and over. And she will teach you how these things really impact your health that you’re not aware of, as well as hold you to your word. With her help I finally got free from the frustration and I got healthier faster with Connie’s knowledge and coaching.
Donie Torrance 

Working with Connie gave me the confidence to have conversations with people on how I had to eat, she made it easy. Now I can go out to any social event and not worry about what people will think. She helped way beyond the food aspect itself, with things I never imagined were hindering me. With Connie’s help I am getting healthier faster than I would on my own and have a lot more food options.

Looking for more Gluten Free tips to survive the Christmas Holidays. Watch here


Nothing to eat at Thanksgiving!

Hi Beautiful,

Thanksgiving is an in a few days. I woke up this morning realizing that I had over committed myself because of the holidays.

It’s easy to do this. You want to say yes to everyone, especially during the holidays. When we do this we aren’t setting boundaries or taking care of you. Don’t forget , you have to take care of yourself to fill up your  tank of love to give to others.

Are you going to be traveling or going to someone else home for Thanksgiving? Are you, worried or concerned about how you’re going to handle the questions or how you’re going to eat?

I made this video for you.

3 tips on traveling and empowering others on you eating gluten free.



I give some tips on how to handle traveling and empowering others around how you eat.

Do you feel like others should be responsible for how you eat if they are hosting the dinner or event? I hear this every day from women that I work with. The thing is you’re responsible for how you live and eat. Other people can’t make those choices for you.

They don’t understand all the in’s and out’s of eating completely gluten free and they probably don’t feel comfortable trying to make your food. You, may not either. This is a time to enjoy the people that you are spending time with and be generous and loving.

Learning about eating gluten free and living this way doesn’t happen over night.

What are you grateful for ?

I am grateful for my amazing clients that I get to help, my tribe and the family and friends I will be spending time with over Thanksgiving.

Happy Thanksgiving.




Want more tips on living gluten free. Click here


Overcoming multiple food allergies. Is it possible?

Hi Beautiful,

Are you struggling with multiple food allergies, gluten intolerance and an autoimmune disease? You aren’t the only one that struggles with multiple health challenges.

My friend Shirley Plant overcame multiple food allergies, chronic fatigue syndrome, and  fibromyalgia. She is amazing and now she helps others around their health problems.

Shirley Plant has learned through personal experience how hard it is to change your life for the better. Diagnosed with Chronic Fatigue Syndrome, Fibromyalgia and multiple food and environmental allergies 30 years ago, Shirley knows all about challenges—including how to plan creative, nutritious, and affordable menus that avoid common foods such as dairy, eggs, corn, soy, gluten and sugar. She also knows first hand what it takes to heal your body from chronic illness and how to make changes to your lifestyle that will allow your body to heal.

Thanks to an extensive educational background in nutrition, energy medicine and a passion for helping people find which foods fuel their bodies and which ones deplete it, Shirley has earned a reputation in healing the body on all levels.




Here is Shirley’s free gift to you. Click on the button above.


Shirley is the author of Finally… Food I Can Eat—an inspirational dietary guide and cookbook for people affected by food allergies and intolerances. She is recognized as a menu-planning expert and nutrition coach through her company Delicious Alternatives. Shirley has written articles for the Celiac News, Kris Carr’s Crazy Sexy Life blog, MindBodyGreen, Elephant Journal and Total Fit Magazine. Shirley has given seminars on food allergies, cooking and menu planning at Health Clinics and Natural Health Food Stores and offers online programs like The Gluten Free Sugar Free Way where she helps people to remove gluten, dairy and sugar from their diets, the healthy way. Her 7 day online Eat Real Food Summits include over 80 top medical experts sharing their knowledge on how food plays a role in your health. They offer tips and the latest research on healing with food and the power of the body mind.
Shirley’s next cookbook, Finally.. Paleo Food I Can Eat will be released in the new year which will tell the story of how Shirley healed her body as well as chapters from Dr. Terry Wahls. MD,( how to heal auto immune disease) and Dr. Eva Selhub ( healing the body mind) with over 90 recipes free of grains, sugar, dairy, almond and eggs

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The Secret to going Gluten Free you need to know

This has been a crazy week for me.  I am working on the draft of my kindle and other projects. I was feeling like I had too much going on. I know you feel like that at times too. Add in eating differently than most people and that’s it’s not the traditional gluten free diet like we have all been trained that this is the way to eat to feel good again.

The challenge is that when I listened to the food companies and everyone else going gluten free. I started eating the crap that we all eat. Now it’s just the gluten free version with no gluten.

This kept me sick for years and not being able to do the things I wanted. At least that was what I thought. It’s so much more than taking out the food.

In the video below, I share with you 3 tips on how to not eat gluten in your diet anymore!



Join me on You Tube: Get my 21 days of Gluten Free Living Tips.

Join me on Instagram: get the behind the scenes of what I do, enjoy for fun, ideas of what to eat and what I am up too.

If you want to find out more about me get the story below of why I started my business.

    Click here for my story

We all have different struggles, or questions around gluten intolerance, or  living gluten free. Just hit reply and let me know.

Leave a comment on the blog letting me know what your’re struggling with, questions, what would help you have ease around eating healthy. If there is anything that you would like for me to cover in the future. Any struggles, or questions around gluten intolerance, food allergies or health. Just hit reply and let me know. I can’t wait to hear from you.




I was chatting with a girlfriend the other day. She talks about going gluten free but hasn’t made the jump completely. She looked at me and said ” I know I need to go completely gluten free but its so hard to do”.

” It seems so easy when you, Connie talk about switching to a gluten free diet” I told her” I use to tell myself the same thing as you do. I told myself that I can’t switch to a gluten free lifestyle because It’s to hard. I don’t know how or where to start. It’s all so confusing”.

I looked at her knowing that ” She could do this!”

How many times have you felt like you can’t switch to a gluten free lifestyle! You don’t know how!

Feel Confused! Overwhelmed!

I shot a video that gives you.

2 Tips to switch your self to eating Gluten Free


If there is anything that you would like for me to cover in the future. Any struggles, or questions around gluten intolerance, food allergies or health. Leave a comment and let me know.

I am offering a clarity session. If your newly diagnosed with gluten intolerance and food allergies and you want the basics on what to do first, how to take small steps to take the gluten out of your diet and where to start or or if you need some extra support . Click Here



My E Book Coming Soon





Discover the 10 hidden sources of food sensitivities that are keeping you sick!

Enter your name + email to get your guide now.