Your Basic Gluten-Free Diet Guide

When it comes to following a gluten-free diet, navigating through it isn’t as obvious and straight forward since gluten comes in many types of foods. For those following a gluten-free diet, let this guide help you navigate a gluten-free life!

Do you need to go gluten-free?
Firstly, before following a gluten-free diet, know that it is a diet for people who are genuinely allergic to this protein. Going gluten-free isn’t meant to be followed for weightloss or to enhance one’s health if you’re not allergic or intolerant to gluten in any way.

For those who are allergic to gluten, following a gluten-free diet is to prevent chronic inflammation and prevent disease that can come from it such as leaky gut syndrome. Weightloss and better overall health are an added secondary benefit, often because inflammation levels are much lower from not being exposed to an allergen.

If you’re not allergic to gluten, there’s no need to cut out this protein from your life. Symptoms for a gluten intolerance can range from abdominal bloating, brain fog, to severe allergic reactions. If you’re uncertain, ask your doctor or dietician and be aware at how gluten containing foods make you feel.

Not All Grains are Off-Limits

With plenty of wheat varieties containing gluten are off the table, its common to just assume that all grains are off limits. Fortunately though this isn’t the case and people on a gluten free diet can still enjoy, bread, rice and pasta dishes, as long as the grain used to make them is gluten free.

While gluten containing wheat varieties like Spelt, Kamut, Farro, Barley, Rye, Semolina are off the table, there are plenty of alternatives that will not make a gluten-free diet feel so limited. Opt instead for Buckwheat, Quinoa, Gluten-Free Oats, Amaranth, Sorghum and Teff. These grains and pseudo grains can be made into bread and pasta accordingly and can help keep your grain needs satisfied. Bonus points that these naturally gluten-free grains are high in fiber, vitamins and minerals!

Beware of packaged proteins
Rounding up a well-balanced gluten-free diet is of course incorporating a form of protein into every meal.

The kinds of protein you can consume on a gluten-free diet are easy to remember mainly because plant and animal sources of protein are naturally gluten-free. Protein containing foods such as fish, beef, pork, chicken, seeds, nuts and eggs are likely to not trigger any gluten intolerance seeing as they’re naturally gluten-free foods.

With that said, protein in its fresh and unprocessed from are gluten free, but once processed, you’ll need to be wary and look at the label.

Buying goods such as canned beans, canned seafood, sausages, ground meat, meatballs, pre-marinated meat, deli meats etc. all have the potential to contain gluten unless otherwise stated. It’s common that flavorings, binders, and various additives contain gluten. It’s also common that packaged and processed foods were handled in a facility that also handles products that contain gluten, so if you’re especially sensitive to gluten, cross contamination is something you’ll need to be wary of when buying protein.

A general rule of thumb of course for any healthy diet is fresh is best and you should be avoiding packaged and processed food altogether.

Fruits and Vegetables

Like with your protein sources, fresh fruits and vegetables are naturally gluten-free. If you’re following a gluten-free diet, there aren’t any restrictions on eating your fresh produce.

Again though, you’ll need to look at the label if you’re buying packaged fruits and vegetables. Dried fruit, baked vegetable chips, canned fruit or vegetables all have the potential to be cross contaminated with gluten or can contain an additive that has gluten.

Fresh produce should be the bulk of your diet but for the instances where you need a quick and convenient version of let’s say, kale chips, you’ll want to check for a gluten-free certified label, otherwise you’ll have to assume the product has been cross contaminated especially for individuals where trace amounts of gluten can cause a severe reaction.

Don’t Overcomplicate Matters
Fortunately, gluten-free diets are well recognized both by the health and medical world. Since reactions to gluten can be severe, companies and third-party certifying bodies take out plenty of the guesswork for people following a gluten free diet.

Essentially, if a food says it’s gluten-free, then it’s safe to consume. Most packaged products containing naturally gluten-free foods will state if their product was manufactured in a facility that contains gluten. Look out for this statement in packaged especially where condiments are concerned.

Eat fresh fruits, vegetables, plant and animal protein and read the label for packaged goods and you’re already well informed on what you can and can’t have while following a gluten-free diet.

Help heal your gut from gluten or any food allergies with the help of digestive aids like Nature’s Health Apple Cider Vinegar Tablets. Nature’s Health Supplements are gluten free and fit perfectly into your gluten-free lifestyle!

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Healthy Home Habits While in Isolation

With the rapid spread of the coronavirus throughout the world, our frontlines working tirelessly to treat those who have caught it, our best help on an individual basis that can have an impact is to stay home.

The coronavirus has brought on all kinds of difficulty in our lives, and although it’s not something to complain about, staying home on quarantine does have its challenges. Here, we have some healthy home habits that you can implement, whether you’re quarantined in self-isolation or with a few of your loved ones to help keep this highly contagious virus at bay.

1. Clean frequently
If you don’t already do this, now is the time to frequently clean and disinfect surfaces. Think wiping down kitchen counters with every use, cleaning every eating surface such as dining tables and coffee tables, regularly changing bedsheets (this is particularly true for those where summer and higher temperatures are now in season), wiping doorknobs, and disinfecting common handheld items such as your cellphone, computer, tablet, remote control and light switches.

Cleaning and disinfecting frequently in good sense, and not in an obsessive anxiety-driven way, is a healthy home habit to lower the chance of infection, not just from the coronavirus, but from viruses and bacteria in general. While on quarantine, develop this healthy home habit for all year-round protection.

2. Get some sun
Just because you’re on quarantine, doesn’t mean you have to be indoors all the time. While we practice social distancing, know that you can still see the outside world, as long as you don’t come into close contact with other people.

With that said, get some sunlight for a breath of fresh air and get your daily dose of immune-boosting, serotonin-inducing Vitamin D. Not only does Vitamin D and UV rays help to decrease a virus from spreading, the serotonin produced when exposed to sunlight can help us feel happier, which is especially beneficial for people who are having a hard time staying at home or feeling anxious amidst this coronavirus lockdown.

So while at home, stick to a morning or afternoon ‘sunning’ habit. You can either go for a walk, enjoy coffee or tea on your balcony, lounge on your backyard etc. The idea is to get some sun and get a break from being indoors.

3. Meal Prep
Our usual busy lives can make even the most organized person find difficulty in carving out time to prep meals. For those in isolation, meal prepping is a great habit to incorporate as it keeps you busy, gives you a better idea of your food inventory (this is beneficial especially for areas where food is scarce or groceries have become overcrowded), and eating healthy quick and easy, making reaching out for a quick bag of junk food less tempting.

If you’re working from home, meal prepping is likely to still be more doable now. Use the time it takes for you to get to and from work to meal prep instead. Simple things such as roasting vegetables, washing herbs and leafy greens, tossing together a bunch of sauces and dressings, marinating meat and batch cooking grains, making plant-based milks etc. are all surprisingly easy and only takes some investment in time, which while on self-quarantine, you have more of!

4. Take Care of Your Immune System
Amidst an outbreak of a highly contagious virus, taking care of your immune system is more important than ever. While on quarantine, it’s tempting to fall into unhealthy habits such as excessive drinking, being sedentary on the couch, forgoing exercise, and reaching for a quick snack, which becomes quite unhealthy during an indefinite period of lockdown. Pairing this with the anxiety that usually comes amidst all the news going around the coronavirus and the feelings of loneliness that come from isolation, our physical and mental health can suffer, making us more susceptible to infection.

Even though you’re on self-quarantine, avoid over indulging on Netflix and instant ramen. Make your health a priority by eating fresh wholefood and home-cooked meals, taking time to exercise, and working your way through any difficult emotions that are cropping up while you’re on quarantine. Meditation, journaling, or even calling a loved one can help keep your mental and emotional health in check, which in turn keeps your immunity strong.

5. Clean the Air
Regardless of your living situation, it’s always a good idea to keep air circulation fresh and clean which keeps microorganisms like viruses from building up. If you’re living in a more urbanized area, consider investing in an air filter to help keep your home clean from pollutants on top of germs. If you live in an area away from emissions, simply open your window to allow for good circulation.

Being on quarantine is the perfect opportunity to hone your healthy habits. Whether you find staying at home easy or difficult, let our supplements help keep your immunity strong, without having to make a frequent run to the grocery store to stock up on fresh food. Our Turmeric with Ginger is a potent anti-inflammatory that will help keep infections from taking hold and our Apple Cider Vinegar tablets provide protection from bacteria, viruses and mold for easy and convenient immune enhancement.

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Cooking with Apple Cider Vinegar

Apple cider vinegar is unsurprisingly a highly versatile ingredient. It works well with sweet and savory flavor profiles.

If you’ve invested in a large bottle of apple cider vinegar and it feels like it’s been sitting in your pantry for ages, upgrade your culinary skills with this zesty ingredient beyond a morning ACV shot. Try the following recipes, featuring our favorite fat-burning and probiotic-rich vinegar.

Simple Arugula Salad

This beautiful salad doesn’t call for a long list of ingredients to pack in some serious flavor and nutrition. The turmeric and apple cider vinegar make for a deliciously healthy dressing that strengthens your immunity and lowers inflammation. Incorporating sweet, salty, and tangy dimensions, this salad pairs nicely with your choice of freshly grilled meat and vegetables.


For the salad:

  • 4 large handfuls of Arugula
  • 8 large fresh strawberries, sliced
  • Crushed walnuts, toasted and cooled
  • Parmesan cheese shavings

For the Dressing

  • 2 tablespoons apple cider vinegar
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon turmeric powder
  • 1 teaspoon honey
  • Salt to taste


  1. Place all the salad ingredients together in a bowl, except for the parmesan cheese.
  2. Whisk the dressing ingredients together.
  3. Pour the dressing over the salad and gently toss.
  4. Top with freshly shaved parmesan cheese.

Chicken and Mushroom Adobo

This dish is surprisingly easy, with apple cider vinegar as the star ingredient to give a delicately sweet taste to this one pot meal. Serve it with rice or steamed sweet potato and freshly steamed greens like French beans to round up a perfectly healthy and hearty family meal. If you’d like this dish to be plant-based, swap out chicken for large and hearty chunks of aubergine instead.


  • 1 chicken, cut into pieces
  • 1 cup oyster mushrooms, or any mushroom of choice
  • 2 large onions, peeled and quartered
  • 10 cloves garlic, peeled and smashed
  • 1 tablespoon whole peppercorns
  • 1 cup apple cider vinegar
  • 1 cup tamari


  1. In a large cooking pot, brown the chicken in some oil.
  2. Add the garlic and onions until translucent.
  3. Add the mushrooms and stir until mushrooms are almost browned.
  4. Add apple cider vinegar, tamari, peppercorns, and 1 cup of water.
  5. Simmer for 1-2 hours.

Morning Apple Pie Elixir

If a shot of apple cider vinegar mixed with water isn’t the most appealing for you especially as the first thing in the morning to greet your taste buds, give it a sweet and fruity twist to get your day started on a healthy note.


  • 1/2 cup water
  • ½ cup apple juice, fresh or boxed
  • 1 tablespoon apple cider vinegar
  • 3 drops vanilla extract
  • 1/2 teaspoon cinnamon
  • 1 teaspoon honey or your choice of a natural sweetener
  • Ice (optional)


  1. Mix all the ingredients in a mason jar and top up with ice if desired.

Gut-Healing Bone Broth

By now, we’re sure you’ve heard of the gut-healing, collagen boosting, and overall general wellness benefits of sipping on bone broth. Although time consuming to make, know that bone broth isn’t a dish you have to watch over and it’s a great way to not let left over vegetable scraps go to waste. This recipe features apple cider vinegar, which further helps to draw out the natural minerals from the bones, making for an even more impressively nutritious bone broth.


  • 3.5 pounds of chicken/beef/pork bones
  • 3 celery stalks, roughly chopped
  • 3 medium carrots, roughly chopped
  • 1 white onion, roughly chopped
  • 6 cloves garlic, smashed
  • Sea salt to taste
  • 2 tablespoons apple cider vinegar
  • Optional: Left over vegetable scraps such as garlic skins, celery ends, carrot tops etc.


  1. Place all your ingredients in a slow cooker.
  2. Top with water, giving 2 inches of water above all the ingredients.
  3. Cook on low for at least 12 hours.
  4. Strain the broth into a large container and allow to cool.
  5. Scoop out the fatty top layer and discard.
  6. Portion and freeze your bone broth in smaller servings to be defrosted as needed.

Enjoy the benefits of apple cider vinegar in and out of the kitchen. Keep our Apple Cider Vinegar capsules on hand. Our capsules contain nothing but apple cider vinegar so you can reap all the fat-burning, blood-sugar stabilizing, and immune-boosting benefits without having to put in any effort in the kitchen.

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Healthy Uses for Apple Cider Vinegar

Apple cider vinegar is perhaps one of the simplest and most inexpensive ingredients in your arsenal of health aids. It multitasks like no other and has made its way up in the ranks from a traditional folk remedy to a mainstream healthy must-have, and for good reason: Apple cider vinegar is popularly used as a tonic for a variety of health issues such as boosting immunity, alkalizing our bodies, to combatting obesity.

Whatever health benefit you wish to get from apple cider vinegar (or if you simply enjoy its fresh and zesty taste) here’s how you can put to use this humble health staple any time of the day.

1. Boost your immunity

Apple cider vinegar proves to be quite nutritious; it has vitamin C which keeps up healthy immune function and acts as a prebiotic to keep your gut flora in optimum condition. Plus points as well for apple cider vinegar for having antibacterial and antifungal properties.

Try this immune boosting elixir and take up to 3 shots throughout the day to boost your immunity.

  • 3 tablespoon apple cider vinegar
  • 3 tablespoons turmeric (freshly grated or powder form)
  • Juice of a lemon
  • 1 cup freshly squeezed orange juice
  • 3 teaspoons honey

2. Counter Acidity and Promote Digestion

Did you know that apple cider vinegar helps to alkalize our bodies? Despite apple cider vinegar being an acid, once consumed, it has an alkalizing effect which in turn help to balance over acidic issues such as hyperacidity in our stomachs.

There’s plenty of anecdotal evidence and testimony from people who have been able to calm hyperacidity by consuming apple cider vinegar. If you’ve experienced this uncomfortable and often painful form of indigestion, try consuming apple cider vinegar with water to help alkalize your stomach and promote better digestion.

Seeing as hyperacidity in the stomach such as acid reflux and heartburn are caused by indigestion, apple cider vinegar may be a healthier and natural alternative to antacids as it improves digestion

Drink this simple digestive aid 30 minutes before a meal to improve digestion

  • 1 cup warm water
  • 2 tablespoons apple cider vinegar

3. Lower your blood sugar

Taking apple cider vinegar before meals has been shown to lower blood sugar levels by increasing insulin sensitivity.

This benefits our bodies in many ways, mainly metabolizing sugars more efficiently meaning more steady energy and less storage of fat from sugar.

Lessen your chance for a sugar crash and keep your blood sugar stable even with dessert by consuming this drink before, during, or immediately after having a sugary snack/meal:

  • 1 cup water
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Ceylon cinnamon
  • 1 teaspoon chia seeds

4. Lower your cholesterol

Apple cider vinegar has been shown to lower cholesterol making consuming it a great daily habit to prevent issues such as heart disease. It doubles to lower cholesterol by suppressing the accumulation of body fat and helps to burn existing fat.

If you’re about to have a fatty meal or a large meal in general, drink some apple cider vinegar beforehand to give your body a digestive boost from all the fat consumption.

5. Promote weight loss

Daily consumption of apple cider vinegar has been shown to suppress body fat accumulation and reduce visceral fat.

Seeing as apple cider vinegar is all natural, and essentially a food, it’s a safe and potentially effective ally for a weight loss program.

Try this refreshing morning tonic to start your day on a healthy note and prompt your body to go into fat-burning mode.

  • 2 tablespoons apple cider vinegar
  • 1 cup water
  • 1 teaspoon honey or maple syrup (optional)
  • A generous sprinkle of Ceylon cinnamon
  • A generous sprinkle of cayenne pepper (optional)
  • 1 teaspoon chia seeds (optional)

The benefits of apple cider vinegar are interconnected, which perpetuates further its ‘cure all’ status. From improving digestion, to burning fat and lowering cholesterol etc. the various benefits of consuming apple cider vinegar for our body promote good health all around.

Incorporate Apple Cider Vinegar into your diet and see how it makes you feel. Let us know in the comments below how you use it and if it’s as life-changing for you as it has been for many others.

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Our 6 Favorite Benefits of Apple Cider Vinegar

Did you know that an all-natural, immune-boosting and weight loss ingredient could just be sitting at the back of your kitchen cupboard?

Apple cider vinegar, created from, you guessed it, crushed apples fermented in wooden barrels, has become one of our most favorite and accessible home remedies that can easily be found in most kitchens.

Read up on our favorite benefits (although there are plenty!) of apple cider vinegar where weight loss is concerned.

1.Curbs cravings

When you’re starving, hungry, or craving a less than nutritious snack, try taking a tablespoon of apple cider vinegar. The acidity helps to quell a ravenous appetite, helping you make healthier meal choices.

2.Stabilizes blood sugar

Vinegar is known to improve insulin sensitivity and reduce blood sugar so when you eat a sugary or a meal with refined carbohydrates, the negative effects are more neutralized with apple cider vinegar. This means a less or no severe sugar crash and less fat storage in your body from excess sugars.

3.Beats bloat

Ironically, bloating occurs when our bodies have too little water and retain what’s currently available. To beat bloat, you need to drink more water. To amplify debloating, reach for some apple cider vinegar seeing as it acts as an all-natural and mild diuretic. If you’re feeling on the poufy side, try down a glass of water with apple cider vinegar to help flush out your system and reduce bloat.

4.Boosts your immune system

Apple cider vinegar has the wonderful health trifecta of being antibacterial, antifungal, and antiviral all at once. Taking a daily dose of it can be an effective aid in preventing disease thanks to Vitamin C, pectin, and the acidic nature of the vinegar, all which help to prevent disease.

When you’re feeling under the weather, try mixing this simple apple cider vinegar tonic to give your immunity a boost.
– Juice of 1/2 lemon
– 1 cup apple juice
– 2 tablespoons raw honey
– 2 tablespoons of apple cider vinegar

Simply drink the tonic and pair with another immune-boosting nutrient like turmeric to keep pesky infections at bay! 

5.Promotes weight loss

Apple cider vinegar is a popular and accessible ingredient to promote weight loss. Thanks to its fat-burning and metabolism boosting properties, apple cider vinegar is an easy way to shed off a bit of excess weight and fat.

6.Promotes nutrient absorption

As a fermented food, apple cider vinegar is an all-natural probiotic. While we know probiotics keep our bowels regular, a lesser known fact about probiotics is that they help our bodies absorb more nutrients from the food we eat. A major bonus seeing as we get more proteins, vitamins and minerals without having to eat more food.

A friendly reminder for your teeth

While apple cider vinegar is a wonderful and versatile health aid, keep in mind that it is an acid. You may read articles that will advise you to take a daily shot of apple cider vinegar, we would strongly advise you to drink it diluted and through a straw to save your tooth enamel from wearing down.

Want the benefits of apple cider vinegar but don’t like the tart taste or the idea of wearing down your teeth with each dose? Consider taking apple cider vinegar tablets instead. Get all the benefits of apple cider vinegar with easy to take capsules and without having to worry about the taste or your teeth.

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