Gluten Free Engineer - Making Gluten Free Easy

My Gluten-Free Non-Negotiables

Thu, 15 Oct 2026 01:00:00 -0400

Text Carrie!

I think one of the hardest parts of living gluten free is that the decision-making never really stops.

Can I eat this?

Is this restaurant safe?

Should I ask another question?

Am I being too picky?

Is it worth the risk?

And for me, over time, I’ve gotten to a point where I have a few things I simply don’t negotiate with anymore.

Not because I’m trying to be difficult.

Not because everyone else has to do it exactly the way I do.

But because getting sick just isn’t worth it.

So today, I want to walk through my gluten-free non-negotiables and how I think about safety, eating out, travel, other people cooking for me, and knowing when to just say no.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Gluten-Free Halloween Candy: What I Check Before I Eat It

Thu, 08 Oct 2026 01:00:00 -0400

Text Carrie!

Halloween candy seems like it should be easy.

It’s individually wrapped.

It has an ingredient list.

You’ve probably eaten the same candy before.

So you should be able to just grab it and go...right?

Not always.

One of the trickiest things about Halloween candy is that the fun-size version, the seasonal shape, or the variety-pack version may not be made exactly the same way—or even on the same equipment—as the regular candy you’re used to buying.

So today I’m sharing exactly what I check before I eat Halloween candy, how we handled trick-or-treating when my kids were little, and why I don’t rely on a candy list from last year.

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Separate Toaster? What actually needs to be dediated Gluten Free

Thu, 01 Oct 2026 01:00:00 -0400

Text Carrie!

When you’re first diagnosed with celiac disease, it can feel like you need to throw away half your kitchen.

New toaster.

New pans.

New cutting boards.

New spoons.

New colander.

Suddenly you’re looking around thinking:

“Can I use ANYTHING I already own?”

The answer is yes.

You absolutely do not need to replace everything.

But there are some kitchen items that are really difficult to clean well enough to safely share.

Today we’re talking about what actually needs to be dedicated gluten-free, what can usually be shared safely, and how we managed a mixed kitchen before our entire household went gluten-free.

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My Gluten-Free Game Plan for Fall Festivals, Football & Potlucks

Thu, 24 Sep 2026 01:00:00 -0400

Text Carrie!

Fall is one of those seasons that seems to revolve around food.

Football games.

Tailgates.

Band competitions.

Potlucks.

Festivals.

Chili.

Desserts.

And if you’re gluten-free, all of that can sound a little exhausting.

But after years of being full-time band parents—Friday night football games and Saturday competitions—we got pretty good at making fall events work without feeling like we were missing out.

So today I’m sharing the simple game plan we used, what we brought, what we trusted, and how I made sure my kids had food they actually wanted to eat.

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Why Some Gluten-Free Foods Still Don’t Make You Feel Good

Thu, 17 Sep 2026 01:00:00 -0400

Text Carrie!

Have you ever eaten something that was clearly labeled gluten-free...

maybe even certified gluten-free...

and still felt awful afterward?

Your first thought might be:

“I got glutened.”

And sometimes, yes, cross-contact can happen.

But sometimes the food really was gluten-free.

Your body just didn’t like something else about it.

Today we’re talking about why some gluten-free foods can still make you feel terrible, how to tell the difference between a possible gluten exposure and another food issue, and why learning your own patterns matters so much.

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Your Gluten-Free Life Will Stop Feeling Like Work

Thu, 10 Sep 2026 01:00:00 -0400

Text Carrie!

If you're newly gluten-free and everything feels like work right now, I want you to know something:

It won't always feel this hard.

Reading every label.

Asking a million questions at restaurants.

Bringing your own food.

Traveling.

Worrying about cross-contact.

Explaining celiac disease over and over again.

In the beginning, it can feel like gluten-free living takes up an enormous amount of mental space.

But after doing this for years, most of those things that once felt difficult are just...normal now.

So today I want to talk about the things that felt really hard at first, what made them easier, and why I don't want you judging your future gluten-free life by how overwhelming it feels today.

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Could Your Plate or Straw Be Glutening You?

Thu, 03 Sep 2026 01:00:00 -0400

Text Carrie!

What if you did everything right?

You checked the food.
You asked about cross-contact.
You made sure everything was gluten-free.

And you still got sick.

What if the problem wasn’t the food at all?

What if it was the straw in your drink...or even the plate your food was sitting on?

I’ve actually gotten mildly sick from wheat-based straws before, so when I recently saw information about compostable plates made from wheat, I had to dig into it.

And yes...this is apparently one more weird place gluten can hide.

If you’re already thinking, “Great. Now I have to check my plates too?”

Don’t panic.

This episode is really about knowing what to look for—not being afraid of every disposable plate you see.

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Why Gluten Reactions Can Be Delayed

Thu, 27 Aug 2026 01:00:00 -0400

Text Carrie!

You wake up with diarrhea, a migraine starts later that afternoon, and by the next day your joints hurt and your brain feels like it's moving through molasses.

So naturally, you start thinking:

"What did I just eat?"

But what if you're looking at the wrong meal?

One of the trickiest things about figuring out a gluten exposure is that the symptoms don't necessarily all happen at once.

Some can happen almost immediately.

Others may not show up until 12, 24, or even 48 hours later.

And some can hang around for days.

Today we're talking about why gluten reactions can be delayed, how differently they can look from person to person—even within the same family—and how to become a better detective when you're trying to figure out what glutened you.

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The Celiac Complications No One Warned Me About

Thu, 20 Aug 2026 01:00:00 -0400

Text Carrie!

Two summers, two very different pathogens, and one question I couldn’t shake: can celiac disease make some of us more vulnerable when foodborne illness hits? I’m sharing what happened after I ate lunch meat that was later linked to a recall and ended up with confirmed listeriosis, plus what it took to finally get back to normal. It wasn’t a typical “I got glutened” day, and that difference mattered.

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The Simple Formula I Use for Gluten-Free Meals When I'm Too Tired to Cook

Thu, 13 Aug 2026 01:00:00 -0400

Text Carrie!

Have you ever had one of those days where work has completely drained your brain...

You're hungry.

You still need to eat gluten-free.

But cooking an elaborate meal is the last thing you want to do?

I think we've all been there.

The good news is that eating gluten-free doesn't have to mean spending hours in the kitchen.

Today I'm sharing my favorite low-energy meals, the staples I always keep on hand, and the simple formula I use to put together quick gluten-free dinners without sacrificing nutrition.

If you've ever stood in front of your refrigerator hoping dinner would magically appear, this episode is for you.

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Think Gluten Only Affects Your Stomach? Think Again.

Thu, 06 Aug 2026 01:00:00 -0400

Text Carrie!

When most people think about celiac disease, they picture digestive problems like stomach aches, diarrhea, and bloating. While those are common symptoms, they are far from the whole story.

Many people with celiac disease have few—or even no—digestive symptoms at all. Instead, they may struggle with brain fog, anxiety, migraines, joint pain, infertility, chronic fatigue, skin rashes, or depression, never realizing gluten could be the underlying cause.

In this episode, we're exploring these surprising symptoms of celiac disease and gluten intolerance, why they happen, and why they so often lead to years of missed or delayed diagnoses. Understanding that celiac disease can affect far more than just the digestive system is an important step toward recognizing the condition and getting the right diagnosis and treatment.

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What "May Contain Gluten" Really Means (And What I Do)

Thu, 30 Jul 2026 01:00:00 -0400

Text Carrie!

You're standing in the grocery store, you've checked the ingredients, and everything looks safe—until you spot the words, "May contain wheat," "May contain traces of wheat," or "Manufactured in a facility that also processes wheat." Suddenly, what seemed like an easy decision becomes much more complicated. Should you buy it or put it back? Does the product actually contain gluten, or is the company simply using the label as a legal precaution?

In this episode, we're breaking down what these precautionary allergen statements really mean, what they don't mean, and how I personally decide whether a product makes it into my shopping cart. By the end, you'll have a practical framework to help you make confident decisions instead of feeling overwhelmed every time you see one of these warnings.

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School, Daycare, and 504 Plans: Helping Gluten-Free Kids Stay Safe

Thu, 23 Jul 2026 01:00:00 -0400

Text Carrie!

Sending your child to school after a celiac diagnosis can feel absolutely terrifying.

Suddenly, you're worried about everything: who's watching what they eat, whether the teacher understands cross-contamination, what happens during classroom snacks, birthday parties, art projects, and field trips. If your child is older, you may also wonder if they'll actually speak up and advocate for themselves.

If you've ever laid awake running through these scenarios, this episode is for you.

We're diving into school, daycare, and 504 plans for gluten-free kids, discussing which protections really make a difference, how our approach evolved as our children grew older, and practical ways to make school feel safer without becoming completely overwhelmed. Plus, I'll share one simple accommodation that made a huge difference for our family—something many parents don't realize they can request.

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Why Some People Feel Better Faster Than Others After Going Gluten-Free

Thu, 16 Jul 2026 01:00:00 -0400

Text Carrie!

Have you ever wondered why one person goes gluten-free and feels amazing within a few weeks while someone else is still struggling months later?

Maybe you've heard stories like:

"I gave up gluten and all my symptoms disappeared!"

And meanwhile you're thinking:

"That's great... but why am I still dealing with fatigue, digestive issues, or brain fog?"

If you've ever compared your healing journey to someone else's, this episode is for you.

Today we're talking about why healing isn't one-size-fits-all, what factors influence how quickly people improve, and why comparing your progress to someone else's often creates more frustration than clarity.

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Why Going Gluten-Free Isn't Always Enough with Kelly Hale

Thu, 09 Jul 2026 01:00:00 -0400

Text Carrie!

Have you ever wondered why, even after going gluten-free, you still don't feel quite as good as you expected?

Maybe your digestion isn't where you'd hoped it would be. Maybe stress seems to make everything worse. Or maybe you're wondering if there's another piece of the healing puzzle that no one has talked to you about yet.

In today's episode of The Gluten-Free Engineer, we're exploring the connection between the nervous system, digestion, and gut health with special guest Kelly Hale. Kelly is a nervous system regulation practitioner, occupational therapist, and founder of Gutsy Brain Movement. Through her own experience with celiac disease and fertility challenges, she discovered that healing often involves more than just removing gluten.

In our conversation, we discuss how stress impacts digestion, why nervous system regulation matters, and some simple ways to better support your body as you continue your healing journey.

Connect with Kelly Hale

Kelly is a nervous system regulation practitioner, occupational therapist, and founder of Gutsy Brain Movement. Through her own journey with celiac disease and fertility challenges, she discovered that healing often involves more than just eliminating gluten. While a gluten-free diet is essential for managing celiac disease and gluten intolerance, Kelly teaches that supporting the nervous system through movement and regulation techniques may also play an important role in digestion, stress resilience, and overall well-being.

Facebook | Instagram | Website

Check out Kelly's free Facebook Group to learn simple, quick tools to support the health of your Brain+Body+Biome.

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Why Confidence With Food Takes Time when you are Gluten Free

Thu, 02 Jul 2026 01:00:00 -0400

Text Carrie!

Have you ever looked at someone who's been gluten-free for years and thought, "I wish I were that confident?"

They seem to know exactly what questions to ask at restaurants, confidently decline unsafe food, and bring their own meals without a second thought.

Meanwhile, you're standing in the grocery store reading the same label three times, wondering if you're overlooking something important.

If that's you, I want you to know that confidence with food doesn't happen overnight. It's something that develops over time through experience—one grocery trip, one restaurant meal, one awkward conversation, and sometimes one mistake at a time.

In today's episode, I'm sharing why confidence with food takes time, what helped me build it, and why where you are right now is completely normal.

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Things I Stopped Doing After Going Gluten-Free

Thu, 25 Jun 2026 01:00:00 -0400

Text Carrie!

When most people think about going gluten-free, they focus on everything they have to give up—bread, pizza, convenience, and even favorite restaurants.

But something unexpected happened after I went gluten-free: I actually started letting go of a lot of things that were making my life harder.

I stopped doing things I thought I needed to do, things I felt obligated to do, and things that were creating stress, anxiety, and sometimes even making me sick.

In this episode, I'm sharing the things I stopped doing after going gluten-free and why my life actually became easier because of it. You may discover that some of these are things you're still holding onto, too.

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How to Explain Celiac/Gluten Intolerance to People Who Mean Well but Still Don't Get It

Thu, 18 Jun 2026 01:00:00 -0400

Text Carrie!

Have you ever had someone try really hard to accommodate your celiac disease and somehow still completely miss the mark? Maybe they bought gluten-free bread but used the same knife that touched regular bread. Maybe they proudly served a "gluten-free" dish without realizing the soy sauce contained wheat. Or perhaps they looked genuinely confused when you explained that simply removing the croutons doesn't make a salad safe. These situations can be incredibly frustrating—not because people don't care, but often because they do care and simply don't understand the details that matter.

In this episode, I'll share how I explain celiac disease to well-meaning friends, family members, and hosts in a way that helps them understand the most important risks without overwhelming them. By the end, you'll have a few simple, practical ways to talk about celiac disease without turning every conversation into a medical lecture.

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How to Survive Summer BBQs and Cookouts Gluten-Free

Thu, 11 Jun 2026 01:00:00 -0400

Text Carrie!

Summer cookouts are supposed to be fun: sunshine, burgers, family, and friends. But if you’re gluten-free, they can get stressful fast.

Suddenly you’re wondering whether the burger buns touched the grill, if the tongs are safe, whether someone stuck gluten-covered hands in the chip bag, or if that marinade is actually gluten-free. And if you’ve ever gotten sick from one of these situations, you know exactly why it matters.

In this episode, we’re talking about how to survive summer BBQs and cookouts gluten-free, what I personally watch for, what we do when we don’t fully trust the setup, and how to enjoy the fun without spending the whole day stressed about food. By the end, you’ll have a practical game plan so you can relax and enjoy the cookout with confidence.

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Gluten-Free at Amusement Parks: How We Actually Make It Work

Thu, 04 Jun 2026 01:00:00 -0400

Text Carrie!

Amusement parks are supposed to be fun… but if you’re gluten-free? They can feel stressful fast.

Suddenly you’re wondering: Is there anything safe to eat here? Do they understand cross contamination? What if my kid gets hungry halfway through the day? What if the food allergy options are terrible? Or worse… what if there aren’t any?

Our family has done gluten-free amusement parks for years—from Disney to Universal to Kings Island—and honestly? A little planning makes ALL the difference.

In this episode, I’m walking you through exactly how we handle gluten-free amusement parks without the stress… including our cooler strategy, snacks, lockers, safe meals, and what to do when the park food options are less than impressive. Because by the end of this episode, you’ll have a real game plan.

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Gluten-Free Road Trips Without the Stress: My Real-Life Survival System

Thu, 28 May 2026 01:00:00 -0400

Text Carrie!

Road trips are supposed to feel fun and freeing, but when you’re gluten-free, they can quickly become overwhelming. Questions start piling up fast:

Where are we going to eat?
Is there anything safe at this exit?
Can this restaurant actually handle gluten-free food safely?
What happens if we’re starving and there are no good options?

After recently taking a long road trip from Ohio to Texas and back again, we realized just how much planning ahead changes the entire experience. Having a system in place made traveling feel dramatically less stressful and helped us avoid a lot of the panic that can come with gluten-free travel.

In this episode, we’re sharing exactly how we approach gluten-free road trips, including:

What we pack for the drive
How we research safe restaurants and stops
The strategies that worked really well
And one restaurant experience that went very, very wrong

By the end of the episode, you’ll have a practical gluten-free road trip system you can use on your own travels instead of simply hoping for the best.

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Could Gluten Be In Your Toothpaste, Medication, Lip Balm, or Play-Doh?

Thu, 21 May 2026 01:00:00 -0400

Text Carrie!

You’ve cleaned up your diet.

You’re reading labels.

You’re avoiding cross contamination.

And yet… you still don’t feel quite right.

So now you’re wondering… Could it be something that’s not even food? Your toothpaste? Lip balm? A medication? Your child’s Play-Doh?

It sounds a little dramatic at first… but some of these are absolutely worth thinking about.

So today we’re breaking down the hidden non-food sources of gluten that can trip people up… what actually matters… and what probably doesn’t.

Because I do not want this episode to make you afraid of everything… I want it to make you smarter.

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Can You Get Glutened by Kissing Someone?

Thu, 14 May 2026 01:00:00 -0400

Text Carrie!

This might sound like a strange question… But it’s one I get asked more often than you’d think.

Can you actually get glutened… from kissing someone?

Maybe your partner just ate something with gluten… maybe you’re out on a date… or maybe you’ve never even thought about this before…

But now you’re wondering…is this something I need to worry about?

In this episode, we’re going to break this down in a really clear, practical way what the actual risk is, when it matters, and what you can do about it without making things awkward.

And by the end, you’ll know exactly how to handle this in real life… without overthinking it.

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What is Silent Celiac and what you need to know

Thu, 07 May 2026 01:00:00 -0400

Text Carrie!

If you don’t get symptoms, it’s easy to think:
👉 “Maybe I don’t need to be that strict…”
👉 “A little bit probably won’t hurt…”

But here’s the problem…
With celiac disease, feeling fine doesn’t mean you’re safe.

Today you’ll learn:

What “silent celiac” actually is
Whether strict gluten-free really matters if you don’t feel symptoms
How to decide your own level of strictness (with confidence, not fear)

And stick around, because I’m going to share one mindset shift that completely changes how you think about “cheating” gluten-free.

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Things Doctors Don’t Explain After a Celiac Diagnosis

Thu, 30 Apr 2026 01:00:00 -0400

Text Carrie!

You finally get diagnosed with celiac disease.

And in some ways… it’s a relief.

You have answers.
You know what’s been causing your symptoms.

But then… you leave the appointment.

And suddenly you’re thinking:

Wait… what do I actually do now?

What can I eat?
How careful do I need to be?
Why do I still feel off?

And no one really walked you through it.

In this episode, I’m going to share the things doctors often don’t explain after a celiac diagnosis— not because they don’t care, but because there’s just so much that doesn’t get covered.

And by the end, you’ll feel more prepared, more confident, and a lot less alone in this.

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Are “Certified Gluten-Free” Foods Actually Safer?

Thu, 23 Apr 2026 01:00:00 -0400

Text Carrie!

You’re standing in the grocery store… looking at two products.

One says “gluten-free.”

The other says “certified gluten-free.”

And now you’re wondering… is there actually a difference?

Is one safer than the other? Or is it just marketing?

Because when you’re gluten-free… especially with celiac… this isn’t just a label.

It’s a decision.

So in this episode, we’re going to break this down in a really clear, practical way.

What “certified gluten-free” actually means…
how it compares to regular gluten-free labeling…
and how I personally think about it when I’m deciding what to buy.

And by the end, you’ll have a much clearer sense of when it matters…
and when it might not.

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Can Cross Contamination Really Make You Sick?

Thu, 16 Apr 2026 01:00:00 -0400

Text Carrie!

You order something gluten-free.
Or someone tells you, “Don’t worry, it’s safe.”

But something feels… off.

And later, you don’t feel great.

And now you’re wondering…
was that actually cross contamination?

Or am I overthinking this?

This is one of the most confusing parts of living gluten-free.

Because the food looks safe…
the ingredients seem safe…
but something still goes wrong.

So today we’re answering a really important question:

👉 Can cross contamination actually make you sick?

And by the end of this episode, you’ll understand what’s really happening, what to watch for, and how to think about it without spiraling into fear.

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Should I Eat This? A Gluten-Free Decision Framework

Thu, 09 Apr 2026 01:00:00 -0400

Text Carrie!

You’re staring at a plate of food…
Or maybe a label…
Or someone just told you, “Yeah, it should be fine.”

And you pause.

Because you don’t really know if it’s safe.

And now you’re stuck in that moment of…
“Do I eat this… or not?”

You don’t want to be rude.
You don’t want to overthink it.
But you also don’t want to get sick.

So how do you actually decide?

In this episode, I’m going to walk you through a simple gluten-free decision framework you can use in real time— so you don’t feel stuck, second-guessing, or pressured in those moments.

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What to Say When Someone Doesn’t Take Gluten Seriously

Thu, 02 Apr 2026 01:00:00 -0400

Text Carrie!

Have you ever had someone say something like ‘a little bit won’t hurt you’ or ‘just take the bun off’… and you didn’t know what to say in the moment? You’re not alone. These situations can feel awkward, frustrating, and sometimes even a little isolating.

Today I’m going to walk through what to say when someone doesn’t take gluten seriously, how to handle those conversations without being confrontational, and how to set clear boundaries while still maintaining relationships.

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How I Handle Eating at Other People’s Houses

Thu, 26 Mar 2026 01:00:00 -0400

Text Carrie!

If you’ve ever been invited to someone’s house and immediately thought… what am I going to eat… is this safe… how do I not make this awkward… this episode is for you.

Eating gluten-free at other people’s houses can feel stressful, especially in the beginning. Today I’m sharing how I personally handle it now, what I’ve learned along the way, and how you can approach these situations with more confidence and less anxiety.

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The Gluten-Free Staples I Always Keep in My Kitchen

Thu, 19 Mar 2026 01:00:00 -0400

Text Carrie!

One of the biggest questions I hear from people who are new to gluten-free living is this. What should I actually keep in my kitchen? When you first go gluten-free, it can feel like everything you used to buy is suddenly off limits.

But the truth is, once you know your staples, cooking gluten-free becomes much easier. Today I am sharing the gluten-free staples I always keep in my kitchen. These are the ingredients that make quick meals possible and keep our house running smoothly during busy weeks.

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My Go-To Gluten-Free Meals for Busy Weeks

Thu, 12 Mar 2026 01:00:00 -0400

Text Carrie!

If you’ve ever had one of those weeks where you’re tired, busy, and the last thing you want to do is figure out a complicated gluten-free meal, this episode is for you.

Today I’m sharing my go-to gluten-free meals for busy weeks. These are meals that are simple, repeatable, and family approved. Nothing fancy. Just real meals that work when life gets busy.

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Why Some People React to Gluten-Free Oats

Thu, 05 Mar 2026 01:00:00 -0500

Text Carrie!

Have you ever added certified gluten-free oats back into your diet… only to feel bloated, foggy, or just off — and wondered, are oats actually safe?

You’re not imagining it.

Some people with celiac disease or gluten sensitivity truly do react to oats, even when they’re labeled gluten-free. Today we’re going to break down why that happens, what the research says, and how to decide whether oats belong in your gluten-free life.

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Do Gluten Digest Enzymes Work?

Thu, 26 Feb 2026 01:00:00 -0500

Text Carrie!

If you’ve ever wondered whether gluten digest enzymes actually work — especially if you have celiac disease — this episode is for you.

I’m going to share what the research says, what these enzymes are designed to do, and also our personal experience using them cautiously for accidental exposure.

This is not about replacing a strict gluten-free diet. It’s about understanding what these products can and cannot realistically do.

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Why Gluten Reactions Can Be Delayed

Thu, 19 Feb 2026 01:00:00 -0500

Text Carrie!

Have you ever eaten something, felt fine, and then hours later or even the next day felt terrible and wondered, was that gluten?

Delayed gluten reactions are incredibly common, but they're also incredibly confusing. Today we're going to talk about why gluten reactions aren't always immediate, what happens in the body, and how to think about delayed symptoms without spiraling into anxiety. If you've ever second-guessed yourself after a reaction, this episode is for you.

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How To Navigate Alcohol And Mocktails When You’re Gluten-Free

Thu, 12 Feb 2026 01:00:00 -0500

Text Carrie!

If you’re gluten-free and unsure how alcohol fits into your life — whether you drink occasionally, rarely, or not at all — this episode is for you.

Drinking gluten-free can be confusing, and the risks aren’t always about what’s in your glass. Today, I’m sharing what I’ve learned about drinking safely while gluten-free, including alcoholic and non-alcoholic options, real-life risks people don’t talk about, and how to make choices that support your body and your health.

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What is IBS and Why It Is Often a Placeholder Diagnosis

Thu, 05 Feb 2026 01:00:00 -0500

Text Carrie!

If you’ve ever been told you have IBS and walked away feeling confused, dismissed, or still sick, I want you to know you’re not alone.

IBS is a real diagnosis — but for many people, it’s also the label given when we don’t yet understand what’s actually irritating the gut. Today, I want to talk about why IBS is so commonly diagnosed, what it really means, and why it often becomes a stopping point when it should be the beginning of deeper answers. My goal here isn’t to criticize doctors — it’s to help you feel empowered to keep asking questions if you’re still not feeling well.

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Why Food Anxiety Is So Common When You’re Gluten-Free And How to Feel Better

Thu, 29 Jan 2026 01:00:00 -0500

Text Carrie!

If food makes you nervous now that you are gluten free — if you overthink menus, hesitate at social events, or feel a pit in your stomach when you’re not in control of the food — I want you to know this first: you’re not broken, dramatic, or doing gluten-free wrong. Food anxiety is incredibly common when you’re gluten-free, especially with celiac or gluten sensitivity.

Today, we’re talking about why that anxiety develops, why it makes sense, and how to start loosening its grip without ignoring your safety.

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The Questions I Wish I Had Asked My Doctor Sooner (About Celiac or Gluten Intolerance)

Thu, 22 Jan 2026 01:00:00 -0500

Text Carrie!

When I was first navigating celiac disease and gluten intolerance, I trusted that my doctor would tell me everything I needed to know. But looking back, there are so many questions I wish I had asked sooner — questions that would have saved me time, stress, and unnecessary symptoms.

Today, I’m sharing the questions I wish I had brought to my doctor earlier, so you can feel more informed, more confident, and better equipped to advocate for your health. Stick around until the end, because I’ll share the question that completely changed how I approached my care.

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Gluten-Free Grocery Shopping Without the Overwhelm

Thu, 15 Jan 2026 01:00:00 -0500

Text Carrie!

If grocery shopping gluten-free feels exhausting — reading labels, second-guessing ingredients, and wondering if you’re missing something — this episode is for you.

Gluten-free grocery shopping doesn’t have to take forever or leave you feeling overwhelmed. Today, I’m sharing how I approach gluten-free grocery shopping in a way that feels calmer, more confident, and much less stressful.

This isn’t about being fast — it’s about having a system that works. And at the end, I’ll share the mindset shift that made grocery shopping feel manageable again.

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The 7 Sneakiest Places Gluten Shows Up

Thu, 08 Jan 2026 01:00:00 -0500

Text Carrie!

When I first went gluten-free, I thought avoiding bread and pasta was enough. I quickly learned how wrong that was. Gluten hides in places you’d never expect — places that shocked me when I first discovered them.

Today, I’m sharing the 7 sneakiest places gluten shows up, why they’re risky, and how to protect yourself without feeling overwhelmed. Stick around until the end, because the last one on this list caught me completely off guard — and it’s one that trips up a lot of people.

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The Gluten-Free Foods That Actually Hurt My Healing (Even Though They’re Safe)

Thu, 01 Jan 2026 01:00:00 -0500

Text Carrie!

One of the most confusing parts of going gluten-free is this: you remove gluten, you follow all the rules, and you’re still not feeling great. You’re eating foods that are technically gluten-free… so why are you still bloated, foggy, or uncomfortable?

Today, I want to talk about the gluten-free foods that actually hurt my healing, even though they were considered safe. This episode isn’t about fear or restriction. It’s about understanding your body and giving yourself permission to listen to it.

Stick around until the end, because I’ll share the biggest mindset shift that helped me stop chasing ‘perfect’ gluten-free eating.

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What I Stopped Doing After Going Gluten-Free (And Why It Changed Everything)

Thu, 25 Dec 2025 01:00:00 -0500

Text Carrie!

When I first went gluten-free, I focused so much on what I needed to start doing — reading labels, avoiding cross-contact, learning new recipes.

But honestly? The things I STOPPED doing made the biggest difference in how I felt and how confident I became.

Today, I’m sharing the habits, mindsets, and patterns I stopped once I started living gluten-free — and why those changes completely transformed my healing.

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The Gluten-Free Habits That Made My Life 10 Times Easier

Thu, 18 Dec 2025 01:00:00 -0500

Text Carrie!

When I first went gluten-free, everything felt overwhelming. Reading every label, worrying about cross-contact, trying to figure out what was safe… it was a lot. But over the years, I’ve built small habits that have made my gluten-free life so much easier.

In today’s episode, I’m sharing those habits — the simple things I do almost without thinking now, but that completely changed my confidence, my routines, and my sanity. Stick around to the end, because I’ll share the one habit I wish I had started way sooner.

Mentioned Resources:

Find Me Gluten Free: https://www.findmeglutenfree.com/premium?coupon=TGFE

Simple Mills Soft Baked Dark Chocolate Almond Flour Bars: https://amzn.to/4j1UqKz

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The Gluten-Free Foods I Always Keep In My Kitchen

Thu, 11 Dec 2025 01:00:00 -0500

Text Carrie!

If you’ve ever stood in your kitchen thinking, ‘Okay… what can I actually eat that’s gluten-free, easy, and satisfying?’ it’s something I used to do every day.

Today, I’m sharing the gluten-free foods I always keep in my kitchen. These are my everyday staples — the things that help me stay safe, make quick meals, and avoid that panic when I’m hungry and tired.

And stick around until the end, because I’ll share the one pantry item that has saved me from so many last-minute food crises.

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5 Things I Wish I Knew When I First Went Gluten-Free

Thu, 04 Dec 2025 01:00:00 -0500

Text Carrie!

If you’re new to the gluten-free lifestyle — or you remember those early days of feeling overwhelmed — today’s episode is for you.

When I first went gluten-free, I had no idea how much my life was about to change… for the better AND the harder. I made mistakes, I was frustrated in grocery aisles, and I learned so many things the hard way. Today, I’m sharing the 5 things I wish I knew when I first went gluten-free, so your journey can be smoother than mine.

And stick around until the end, because I’ll share the ONE thing that would’ve saved me months of stress.

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Why Some People React to Gluten-Free Foods

Thu, 27 Nov 2025 01:00:00 -0500

Text Carrie!

You’ve gone gluten-free, but something still isn’t right. You’re doing everything ‘by the book,’ avoiding gluten completely — and yet, you’re still bloated, tired, or having reactions.

So what’s going on?

In today’s episode, we’re diving into why some people react to gluten-free foods — even when they’re technically safe. I’ll break down common triggers, what to look out for on ingredient labels, and how to start figuring out what your body’s really trying to tell you.

And stick with me until the end, because I’ll share the one surprising food that caused me major symptoms even though it was totally gluten-free.

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How Long Does It Really Take to Heal After Going Gluten-Free?

Thu, 20 Nov 2025 01:00:00 -0500

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If you’ve just gone gluten-free, you might be wondering — how long does it actually take to feel better? Is it days, weeks, or months?

Healing looks different for everyone, and it’s not always a straight line. In today’s episode, I’ll break down what happens in your body after removing gluten, what kind of improvements you can expect and when, and how to tell if your healing is on track. Stick with me until the end, because I’ll share one thing that helped me notice real progress — even when I felt stuck.

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Gluten-Free Thanksgiving Menu Ideas (That Everyone Will Love)

Thu, 13 Nov 2025 01:00:00 -0500

Text Carrie!

One of the biggest worries people have when going gluten-free is, ‘What on earth am I going to eat at Thanksgiving?’ Will it still taste good? Will everyone else actually enjoy it too? The good news is — yes, absolutely!

In today’s episode, I’m sharing gluten-free Thanksgiving menu ideas that everyone at your table will love. From side dishes to desserts, I’ll walk you through simple swaps and family-favorite recipes that prove gluten-free food can be both safe and delicious.

Stick with me until the end, because I’ll share the one secret ingredient that makes every gluten-free Thanksgiving dish taste amazing.

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Surviving Thanksgiving Gluten-Free - Without the Stress

Thu, 06 Nov 2025 01:00:00 -0500

Text Carrie!

Thanksgiving can be one of the hardest holidays when you’re gluten-free.

There’s food everywhere, family traditions, and sometimes… not much you can safely eat. It can feel stressful, awkward, or even isolating. But it doesn’t have to be that way.

In this episode, I’m sharing how to survive Thanksgiving gluten-free — without the stress — so you can actually enjoy the day, feel confident, and stay healthy. Stick around until the end, because I’ll share my personal trick for navigating family gatherings without feeling left out.

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How to Cope When You Feel Left Out Because of Food

Thu, 30 Oct 2025 01:00:00 -0400

Text Carrie!

Have you ever been at a party, a work lunch, or a family gathering and realized there’s nothing you can eat?

Everyone else is digging in, and you’re trying to smile through it while feeling left out or awkward. I’ve been there more times than I can count, and it can really sting. In today’s episode, we’re talking about how to handle those moments when being gluten-free feels isolating — how to prepare ahead, what to say, and how to take care of your emotions when food becomes a dividing line.

Stick around until the end, because I’ll share the simple mindset shift that helped me stop feeling excluded and start feeling empowered.

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Gluten and the Brain: Why Brain Fog Is a Real Thing

Thu, 23 Oct 2025 01:00:00 -0400

Text Carrie!

Have you ever felt foggy, forgetful, or like your brain just isn’t firing the way it used to — especially after being glutened? You’re not imagining it.

There’s growing research showing how gluten can affect the brain and nervous system, even in people without obvious stomach issues. In today’s episode, we’ll unpack what ‘gluten brain fog’ really is, why it happens, and what you can do to clear your head and feel like yourself again.

And stick around until the end, because I’ll share the one daily habit that’s made the biggest difference for my own mental clarity.

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Why Your Gluten Symptoms Are Real (Even if Doctors Dismiss Them)

Thu, 16 Oct 2025 01:00:00 -0400

Text Carrie!

Have you ever been told your gluten symptoms are all in your head? Maybe a doctor brushed them off, or friends and family made you feel dramatic for needing to eat gluten-free.

I want you to know this: you’re not crazy, and your symptoms are real.

In today’s episode, I’ll share why gluten can cause so many different symptoms, why doctors sometimes dismiss them, and how to trust your body even when others don’t. Stick with me until the end, because I’ll share a simple way to advocate for yourself at the doctor’s office without feeling like you’re being difficult.

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The First 30 Days Gluten-Free: What to Expect and How to Thrive

Thu, 09 Oct 2025 01:00:00 -0400

Text Carrie!

The first 30 days gluten-free can feel overwhelming — you’re cleaning out the pantry, reading labels like a detective, and maybe even wondering if you’ll ever feel normal again. But here’s the good news: those first weeks can also be a time of big wins if you know what to expect.

In today’s episode, I’ll share the changes you might notice in your body, the challenges that trip people up, and practical tips to not just survive — but thrive — in your first month gluten-free. And stick with me until the end, because I’ll share the one thing that made the biggest difference for me in those early days.

Mentioned Resources

EP 13: https://theglutenfreeengineer.com/post/hidden-gluten-where-contamination-lurks-in-your-kitchen

EP 15: https://theglutenfreeengineer.com/post/the-emotional-side-of-going-gluten-free

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What I eat in a Day - Ideas and Tips to make Gluten Free Eating Fun

Thu, 02 Oct 2025 01:00:00 -0400

Text Carrie!

Ever wonder what a full day of eating gluten-free actually looks like — without being boring or bland?

In today’s episode, I’m walking you through exactly what I eat in a day. You’ll hear my go-to meals and snacks, how I keep things simple and satisfying, and a few ideas you can borrow for your own kitchen.

And stick with me until the end, because I’ll share the mindset shift that helped me finally stop stressing about food and start enjoying it again.

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No Tummy Troubles? You Might Still Have Celiac

Thu, 25 Sep 2025 01:00:00 -0400

Text Carrie!

When most people think of celiac disease, they picture stomach pain, bloating, or running to the bathroom. But what if I told you that you could have celiac — and serious intestinal damage — without any stomach symptoms at all?

It’s called Silent Celiac, and it’s far more common than you might think. Today, I’ll walk you through what Silent Celiac is, how it shows up in the body, and why it’s so important not to overlook.

And stick around to the end, because I’ll share the surprising way Silent Celiac showed up in my own journey.

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Top 10 Places Gluten Hides (That Even Careful People Overlook)

Thu, 18 Sep 2025 01:00:00 -0400

Text Carrie!

You double-check your labels, you avoid bread and pasta, you even bring your own snacks… but you still end up feeling sick sometimes. The truth is, gluten hides in more places than most people realize. And some of them are sneaky — even for those of us who’ve been gluten-free for years. Today, I’m sharing the top 10 surprising places gluten can lurk, so you can stay safe and feel better. Stick with me until the end, because I’ll also share the one place I personally overlooked the longest — and it made a huge difference when I finally cut it out.

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Why Your Celiac Test Came Back Negative - But you still feel sick

Thu, 11 Sep 2025 01:00:00 -0400

Text Carrie!

So let’s talk about that dreaded negative test result. You walk into the doctor’s office with a list of symptoms, maybe even a family history of celiac. They run a blood test or maybe even a biopsy. The result comes back negative. The doctor says, “Good news, you don’t have celiac disease.”

But deep down, you know something isn’t right. You still feel terrible when you eat bread, pasta, or pizza. You might even think, “Am I imagining this?” Spoiler: you’re not. Here are five reasons why your test could be negative while you’re still struggling.

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How I Stayed Gluten-Free During a 17-Hour Drive (And What Went Wrong)

Thu, 04 Sep 2025 01:00:00 -0400

Text Carrie!

Have you ever wondered if you can really take a long road trip and stay safely gluten-free the whole way?

Well, I just did exactly that, driving from Ohio to Dallas, and I’m here to share all the lessons, surprises, and little wins along the way. From finding safe snacks at truck stops to navigating restaurant surprise, I’ve got plenty of stories and tips to help you plan your own gluten-free adventure.

And stay tuned for the end, where I’ll share the one thing I learned that made all the difference on the road.

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I Thought It Was Gluten - But It Wasn’t: Other Triggers to Watch For

Thu, 28 Aug 2025 01:00:00 -0400

Text Carrie!

If you’ve ever been sure you got glutened – only to find out it was something else – you’re not alone. I’ve been there too.

Sometimes we do everything right, avoid all the gluten, and still end up with symptoms that feel just as bad. Today, I’m breaking down some of the most common non-gluten triggers that can mimic a gluten reaction.

I’ll share how I spotted my own hidden triggers, what you can do to track yours, and how to start feeling better faster. And at the end, I’ve got a bonus tip – the unexpected trigger I only discovered last year that changed my day-to-day life.

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5 Myths About Living Gluten-Free (That Are Still Floating Around)

Thu, 21 Aug 2025 01:00:00 -0400

Text Carrie!

There’s a lot of information out there about living gluten-free – and unfortunately, not all of it is true. Some myths are harmless, but others can make life harder, cause confusion, or even put people’s health at risk.

Today, I’m busting 5 of the most common gluten-free myths I still hear all the time, even after more than a decade of living gluten-free myself.

Stick around until the end for my bonus tip – it’s the myth I believed when I was first diagnosed, and it made my gluten-free life a lot harder than it needed to be.

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Back-to-School Gluten-Free Tips for Parents & College Students

Thu, 14 Aug 2025 01:00:00 -0400

Text Carrie!

It’s that time of year again – new backpacks, new schedules, and for gluten-free families, a whole new layer of planning.

Whether your child is starting kindergarten or heading off to college, keeping them safe, nourished, and included is a top priority. Today I’m sharing my best back-to-school gluten-free tips for parents and students – from packing safe lunches to navigating cafeteria lines and stocking a dorm room with quick, safe meals.

And stick around until the end for my bonus tip – it’s the single best way I’ve found to make sure my kids never feel left out at school events.

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How to Read Restaurant Menus Like a Gluten-Free Pro

Thu, 07 Aug 2025 01:00:00 -0400

Text Carrie!

Ever stared at a restaurant menu and thought... ‘Okay, is anything actually safe here?’

Whether you’re newly gluten-free or a seasoned label-reader, eating out can still be stressful. In today’s episode, I’ll walk you through exactly how I read menus like a gluten-free detective—so you can eat out with more confidence and less guesswork.

I’ll even share a simple sentence I use with servers that instantly changes the tone of the conversation. And don’t miss my bonus tip at the end—something I always do before we even leave the house that has saved us so many times.

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What to Do When You’re the Only Gluten-Free Person at the Table

Thu, 31 Jul 2025 01:00:00 -0400

Text Carrie!

You’ve been invited to dinner… and your stomach drops.

Not because you don’t want to go—but because you know you’ll be the only one there who’s gluten free.

Will there be anything safe to eat? Will the host understand cross-contamination? Will people think you’re being picky or rude?

In today’s episode, we’re tackling the stress of being the only gluten-free person at the table—and how to handle it with confidence, safety, and grace.

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The Best Gluten-Free Pasta Brands (That Won’t Fall Apart)

Thu, 24 Jul 2025 01:00:00 -0400

Text Carrie!

Are you tired of gluten-free pasta that turns into mush?

Or worse—sticks together like glue, then falls apart the moment you stir?

Here’s the thing: just because it says “gluten-free” on the box… doesn’t mean it’s good.

In this episode, I’m sharing the pasta brands I actually trust—after years of trial, error, and soggy noodles.

If dinner-time pasta disasters sound all too familiar, keep listening—because even your gluten-eating family won’t know the difference when you grab one of these.

Mentioned Resources

Jovial: https://amzn.to/40wC3Wb*

Barilla: https://amzn.to/46n9zC4*

Ronzoni: https://amzn.to/451hbIc*

Banza: https://amzn.to/44GjjGe*

Annie Chun’s: https://amzn.to/3IWacbP*

*Contains Affiliate Links

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Breaking Free: Finding Healing Beyond Gluten with Michelle Kooi

Thu, 17 Jul 2025 01:00:00 -0400

Text Carrie!

If you’ve ever felt like your gluten-free journey was a winding road full of questions, misdiagnoses, or “it’s all in your head” moments—today’s episode is for you.

I’m chatting with Michelle Kooi, a fellow gluten-free warrior who opens up about her path to healing after years of health struggles and food confusion.

Michelle shares what finally led her to discover the root of her symptoms, how her life has changed since going gluten-free, and why she’s passionate about helping others feel seen and supported in their own journey. Whether you're newly diagnosed or have been living gluten-free for years, her story is both validating and inspiring.

Mentioned Resources

Reclaim your Energy and Focus Free Guide

Connect with Michelle Kooi

Michelle Kooi is a professional coach, writer, and CPA who helps entrepreneurs, financial professionals, and ADHD business owners create sustainable success without burnout.

A former CPA firm owner, she understands the pressures of business and guides clients in managing their time, energy, and money more intentionally, setting healthy boundaries, and cultivating well-being with greater ease and alignment. With expertise in self-care, work-life balance, productivity, and ADHD-friendly strategies, Michelle blends practical tools with intuitive coaching to help professionals and business owners reclaim their focus, confidence, and fulfillment—both in their work and personal lives. She integrates mindset, structure, and self-care into her coaching, helping women feel more grounded, empowered, and capable. A lifelong yogi and adventurer, she believes in the power of mindfulness, movement, and nature to fuel resilience and success.

Facebook - https://www.facebook.com/RadiantLifeWellness

LinkedIn - https://www.linkedin.com/in/michellekooiwomensbusinesscoach/

Instagram - https://www.instagram.com/michelle.j.kooi

Website - www.confluencecoaching.life

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Gluten-Free at the Beach: How We Prep for a Safe & Fun Vacation

Thu, 10 Jul 2025 01:00:00 -0400

Text Carrie!

Today, I’m sharing one of our favorite family traditions — beach vacations! But if you’re living that gluten-free life like we are, you know vacations come with a whole new layer of planning.

It’s not just about sunscreen and flip-flops — it’s about staying safe, making sure we don’t get glutened, and still getting to relax and enjoy the trip. From what we pack in the car to what kitchen items we bring along to the condo, I’m walking you through exactly how we prepare to make sure our vacation is fun and stress-free.

Whether you're heading to the beach, the mountains, or just going away for the weekend — this episode is packed with tips to help you eat well, feel great, and avoid any mid-trip gluten surprises.

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Why you Always Read Labels - The Accidental Gluten Slip-Up

Thu, 03 Jul 2025 01:00:00 -0400

Text Carrie!

Have you ever had that moment where you realize—too late—that you forgot to read the label? Yeah… that was me last week. After years of being so careful, I let my guard down with a product that looked gluten-free. Spoiler alert: it wasn’t. In this episode, I’m sharing what happened, what I wish I had done differently, and why it’s so important to always, always read the label—even when you think you already know what it says. Whether you’re newly diagnosed or years into this journey, this episode is your friendly reminder to stay vigilant—and extend yourself grace when things go sideways.

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What is Leaky Gut and Why does it Matter so Much?

Thu, 26 Jun 2025 01:00:00 -0400

Text Carrie!

Have you ever heard the term leaky gut and wondered what it actually means—or if it has anything to do with being gluten-free or having celiac disease?

In today’s episode, we’re diving into the science behind leaky gut, why it's such a hot topic in the gluten-free world, and how it could be impacting your health more than you realize. Whether you’re newly diagnosed with celiac, suspect a gluten sensitivity, or you’ve been gluten-free for a while but still don’t feel 100%, this episode is for you.

We’ll talk about what a leaky gut really is, what causes it, how gluten plays a major role in damaging the gut lining, and—most importantly—what you can do to support your gut healing journey.

Mentioned Resources

Primalkitchen.com

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How to have The Best Gluten-Free Pizza Nights

Thu, 19 Jun 2025 01:00:00 -0400

Text Carrie!

Today we’re talking about one of the hardest things to give up when going gluten-free — pizza.

Seriously, how many times have you heard—or maybe even said—“I could never live without pizza!” I get it. Pizza isn’t just food — it’s tradition, it’s comfort, it’s family game night and lazy weekends and celebration dinners.

But here’s the truth: going gluten-free doesn’t mean pizza night is over. Not even close.

In this episode, I’m sharing my top gluten-free frozen pizza picks, what to ask at restaurants to make sure the pizza is truly safe, and a quick and easy gluten-free pizza crust you can make at home and keep in your freezer for the next time the craving hits. Oh—and yes, that recipe is on my website!

If you’ve been missing pizza or just want to feel like you can finally enjoy it again without the stress, this one’s for you.

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How to Travel Gluten-Free Without the Stress

Thu, 12 Jun 2025 01:00:00 -0400

Text Carrie!

If you’ve ever felt nervous about traveling while gluten-free, you are not alone. I’ve been there—frantically Googling restaurants in a new city, packing enough snacks for a small army, and wondering if I could actually enjoy a vacation without getting sick.

In today’s episode, we’re going to take the stress out of gluten-free travel. Whether you're planning a big vacation, heading on a road trip, or even just visiting friends or family for the weekend, I’ve got your back with real-life strategies that have worked for me and my family of celiacs.

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The Hidden Gluten Dangers in Your Kitchen

Thu, 05 Jun 2025 01:00:00 -0400

Text Carrie!

That wooden spoon in your drawer might be making you sick. When I was diagnosed with celiac disease, I learned the hard way that gluten can hide in more than just crumbs—it sticks to wood, plastic, nonstick pans, and even toasters. In this episode, I share the common kitchen tools that can cause hidden gluten exposure and what to replace them with to stay safe. If you're still having symptoms on a gluten-free diet, this might be the missing piece.

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Easy Gluten-Free Meals and Snacks to Help You Feel Full and Nourished

Thu, 29 May 2025 01:00:00 -0400

Text Carrie!

After going gluten-free, one of the most common questions I hear is—what do I even eat now?

If you’ve ever stared at your pantry or felt totally overwhelmed at mealtime, you’re not alone. Today, I’m walking you through exactly what to eat when you're new to gluten-free living—sharing real-life meals, snacks, and simple tips that will help you feel nourished, satisfied, and confident in your kitchen again.

Resources to Support Your Journey

Wanting some gluten-free meal and snack ideas? Download our Simple Gluten-Free Meals & Snacks Guide for some delicious inspiration!

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Beyond Restriction: Intuitive Eating While Gluten-Free with Katy Harvey

Thu, 22 May 2025 01:00:00 -0400

Text Carrie!

Have you ever wondered if it's possible to practice intuitive eating when you medically can't eat certain foods? In this enlightening conversation with Katy Harvey, non-diet dietitian and intuitive eating specialist, we explore the complex relationship between necessary dietary restrictions and a healthy relationship with food.

Resources to Support Your Journey

For those interested in learning more about intuitive eating while managing necessary dietary restrictions, Katy recommended joining her Facebook group "Intuitive Eating Made Easy" or exploring her courses "Stepping Off the Dieting Rollercoaster" and "Non-Diet Academy." These resources provide structured support for rebuilding a healthy relationship with food, even when medical conditions require certain limitations.

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How We Celebrate Birthdays Gluten-Free (Without Feeling Left Out)

Thu, 15 May 2025 01:00:00 -0400

Text Carrie!

Birthday parties are supposed to be fun—balloons, cake, friends, the whole thing.

But when you or your child is gluten-free, they can quickly become a source of stress, worry, and even heartbreak. No one wants to be the kid with the “weird cupcake” or the mom explaining gluten cross-contact for the 100th time.

In this episode, I’m sharing how we handle birthdays gluten-free—from class parties to family celebrations—without feeling left out or missing out on the joy.

Mentioned Resources:

Gluten-free Chocolate Cake Recipe:

https://www.theglutenfreeengineer.com/gluten_free_recipes/b/the-best-gluten-free-chocolate-cake-ever

Gluten-free Vanilla Cake Recipe:

https://www.theglutenfreeengineer.com/gluten_free_recipes/b/the-best-gluten-free-vanilla-cake-recipe

Gluten-free Strawberry Cake Recipe:

https://www.theglutenfreeengineer.com/gluten_free_recipes/b/the-best-gluten-free-strawberry-cake

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Decoding Gluten-Free Labels

Thu, 08 May 2025 01:00:00 -0400

Text Carrie!

You know that moment—you pick up a product that looks safe, it says "gluten-free" in bold letters… but something still makes you hesitate.

Can you trust the label? What about that "processed in a facility with wheat" note? What the heck is "malt extract" anyway?

If you’ve ever stood in a grocery aisle Googling ingredients, this episode is for you. Today I’m breaking down how to read gluten-free labels with confidence—so you can spend less time stressing and more time actually enjoying your food!

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My Favorite Gluten-Free Products Right Now

Thu, 01 May 2025 01:00:00 -0400

Text Carrie!

Sometimes, the best gluten-free finds are the ones we stumble across and instantly fall in love with—and today, I’m sharing a few of my absolute favorite gluten-free products right now.

These are the staples, snacks, and lifesavers I keep coming back to—whether it’s for convenience, flavor, or just because they make my gluten-free life so much easier.

This is a casual, chatty episode you can listen to while running errands or meal prepping—so let’s dig in!

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Gluten-Free Fails: The Mistakes I Made So You Don't Have To

Thu, 24 Apr 2025 01:00:00 -0400

Text Carrie!

If you're just starting your gluten-free journey—or even if you’ve been on it for a while—chances are, you’ve made a few mistakes. I know I have.

From trusting the wrong labels, to getting glutened at restaurants, to thinking I could "wing it" without a plan… I've learned a lot the hard way.

In this episode, I’m sharing the top mistakes I made when going gluten-free, what I wish I had known sooner, and how you can avoid the same bumps in the road.

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The Emotional Side of Going Gluten-Free: Grief, Anger & Getting Your Joy Back

Thu, 17 Apr 2025 01:00:00 -0400

Text Carrie!

No one really talks about this part.

Yes, we talk about gluten-free baking, hidden ingredients, meal planning, and restaurant tips—but what about the emotional rollercoaster of going gluten-free?

The grief of letting go of your favorite foods. The anger of being dismissed by doctors. The overwhelm of feeling like a burden in social situations.

In today’s episode, I’m getting personal and honest about the emotional side of going gluten-free—from the initial grief and frustration, to the moments of joy and healing on the other side.

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Eating Gluten-Free on a Budget: Tips to Save Without Sacrificing Quality

Thu, 10 Apr 2025 01:00:00 -0400

Text Carrie!

Let’s be real—gluten-free living can be expensive. From $7 loaves of bread to overpriced specialty snacks, the cost can really add up. But here’s the good news: gluten-free doesn’t have to mean budget-busting.

In today’s episode, I’m sharing my best tips for eating gluten-free without breaking the bank. You’ll learn how to shop smarter, cook creatively, and still eat well—all while keeping your wallet happy.

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Hidden Gluten: Where Contamination Lurks in Your Kitchen

Thu, 03 Apr 2025 01:00:00 -0400

Text Carrie!

You’ve swapped out your pantry, checked all your ingredients, and double-checked your meal plans—your kitchen is completely gluten-free, right?

Not so fast! Gluten can be a sneaky little thing, and it often hides in places you’d never think to check—even in your own kitchen. From toasters to cutting boards and old pans, cross-contamination risks are everywhere.

In today’s episode, we’re diving into the unexpected places gluten can hide in your kitchen, how to properly clean and replace items, and tips to make sure your gluten-free meals stay truly safe!

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Gluten-Free Nutrition: Are You Getting Enough Nutrients?

Thu, 27 Mar 2025 01:00:00 -0400

Text Carrie!

Going gluten-free is essential for those of us with celiac disease or gluten intolerance, but here’s the thing—just because a food is gluten-free doesn’t mean it’s nutritious. In fact, many gluten-free eaters struggle with nutrient deficiencies without even realizing it!

So, how do you know if you’re getting the vitamins and minerals your body needs? And what can you do if you’re falling short?

In today’s episode, we’re talking about the most common nutrient deficiencies in a gluten-free diet, how they affect your health, and the best ways to make sure you’re getting enough of the right nutrients to thrive—not just survive!

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Oops, I Got Glutened! Now What?

Thu, 20 Mar 2025 01:00:00 -0400

Text Carrie!

It happens to the best of us. You're careful, you read labels, you ask all the right questions at restaurants and yet somehow gluten still sneaks into your system. Maybe it was cross-contamination, a hidden ingredient or a mislabeled product, or maybe your server forgot to notify the kitchen staff. Whatever the cause, you're now dealing with the dreaded aftermath of being glutened.

So what do you do next? How can you ease symptoms and support your body and get back to feeling like yourself again?

In today's episode, we're going to explore several different options you can use to help you feel like yourself again, because everybody's body reacts a bit differently to being glutened and to the recovery of gluten. So let's dive in and find out some great options that might be able to help you.

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Where Gluten Hides: Surprising Places You’d Never Expect

Thu, 13 Mar 2025 01:00:00 -0400

Text Carrie!

You know to avoid bread, pasta, and baked goods—but what about soy sauce? Potato chips? Even some lip balms?! 😱

Gluten isn’t just in the obvious places—it hides in so many unexpected foods and products, making it even harder to avoid. If you have celiac disease or gluten sensitivity, knowing where gluten sneaks in can save you from frustrating reactions and flare-ups.

In today’s episode, I’m breaking down the surprising places gluten hides, the sneaky ingredients to watch for, and how to protect yourself from accidental exposure. If you’ve ever been “glutened” but had no idea where it came from, this episode is for you!

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Gluten-Free Baking 101: Essential Techniques for Delicious Treats

Thu, 06 Mar 2025 01:00:00 -0500

Text Carrie!

Have you ever tried baking gluten-free bread, only to have it turn out dense and dry? Or made cookies that crumbled apart the second you picked them up? If you’ve struggled with gluten-free baking, you’re not alone!

Baking without gluten is completely different from traditional baking, but the good news? With the right ingredients, techniques, and a few simple tricks, you can make delicious, soft, and fluffy gluten-free bread, cakes, and cookies—without frustration.

In today’s episode, I’m sharing my best gluten-free baking tips to help you avoid the common pitfalls and achieve bakery-worthy results at home. Whether you’re brand new to gluten-free baking or just looking to improve your recipes, this episode is packed with game-changing advice!

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Do I have Celiac Disease or Gluten Intolerance: What You Might Be Overlooking

Thu, 27 Feb 2025 01:00:00 -0500

Text Carrie!

When you think of celiac disease or gluten intolerance, what comes to mind? Stomach pain, bloating, and digestive issues, right? But what if I told you that gluten can affect your body in ways that have nothing to do with your stomach?

From brain fog and fatigue to skin rashes and joint pain, the symptoms of gluten intolerance and celiac disease can show up in unexpected places—making them harder to recognize.

In today’s episode, I’m breaking down some of the less obvious signs of gluten intolerance and celiac disease, so you can spot the red flags you might be overlooking. Whether you're curious about your own symptoms or want to help a loved one, this episode could be the key to uncovering answers!

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How to Help Friends and Family Understand Your Gluten-Free Needs

Thu, 20 Feb 2025 01:00:00 -0500

Text Carrie!

Going gluten-free is hard enough—but what happens when the people around you don’t understand why? Maybe they think you’re overreacting, that “a little gluten won’t hurt,” or they just don’t know how to accommodate your needs.

Whether you have celiac disease, gluten intolerance, or choose to live gluten-free for other health reasons, getting friends and family on board can be one of the biggest challenges. But the good news? There are ways to make it easier—for them and for you!

In today’s episode, we’re talking about how to communicate your gluten-free needs in a way that gets others to listen, understand, and even support you. Let’s make social situations less stressful and gluten-free living a little smoother!

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The Science Behind Gluten & Why it Affects So Many

Thu, 13 Feb 2025 01:00:00 -0500

Text Carrie!

Gluten. For some, it’s just another part of their daily diet, found in everything from bread to pasta. But for others, it’s the cause of serious health issues. Why does gluten affect some people so severely while others can eat it without any problem?

Today, we’re diving into the science behind gluten—what it is, how it interacts with the body, and why some people can tolerate it while others develop celiac disease, gluten sensitivity, or even autoimmune responses.

And here’s something even more interesting—why is gluten a bigger problem today than it was 75 years ago? If you’ve ever wondered why gluten is such a big deal now—or why some people go gluten-free and feel better even without a diagnosis—this episode is for you!

Mentioned Resources

Find Me Gluten Free*

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How to Get Started Gluten Free & Simple Tips for the Experienced

Thu, 06 Feb 2025 01:00:00 -0500

Text Carrie!

Making the decision to go gluten-free can feel overwhelming at first. Whether you’ve just been diagnosed with celiac disease, discovered a gluten intolerance, or simply want to try a gluten-free lifestyle, there’s a lot to learn. But even if you’ve been gluten-free for a while, there are always ways to make it easier, safer, and more enjoyable.

That’s why in today’s episode, I’m breaking down exactly how to get started with gluten-free living and sharing tips for those who are already gluten-free but want to streamline their routines, avoid common pitfalls, and feel more confident in their choices.

If you’re feeling lost or just looking for fresh ideas, you’re in the right place!

Mentioned Resources

Find Me Gluten Free*

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Navigating Dining Out: Gluten-Free Dining with Confidence

Thu, 30 Jan 2025 01:00:00 -0500

Text Carrie!

Dining out can be one of the biggest challenges when you’re living a gluten-free lifestyle. Whether you’re celiac, gluten-intolerant, or just choosing to avoid gluten, eating out safely can feel like navigating a minefield. But it doesn’t have to be stressful!

Today, I’m sharing my top tips for eating out safely, so you can enjoy your meals without the fear of gluten sneaking in. These are the strategies I’ve used for over 12 years as someone with celiac disease, and I promise they can make a world of difference for you, too!

Mentioned Resources:

Find Me Gluten Free*

Gluten Digest Pills*

*Contains Affiliate Link

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The Book that Changed Everything - Discovering Celiac Disease

Thu, 23 Jan 2025 01:00:00 -0500

Text Carrie!

In this episode of The Gluten Free Engineer, I share how one special book became the catalyst for a life-changing journey. What started as a quest to lose baby weight and feel “normal” again after having my third child turned into a discovery of primal eating principles that transformed not only my health but my entire family’s well-being. By embracing a lifestyle focused on whole foods and avoiding grains, I began uncovering the root cause of lifelong health struggles—celiac disease. This book led me to identify gluten as the source of my symptoms and set me on a path to recovery, self-discovery, and answers that had eluded me for years. Tune in as I recount the early signs, the research journey, and the profound impact this book had on our lives.

Mentioned Resources:
The Primal Blueprint by Mark Sisson*

*Contains Affiliate Links

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Mastering Cream of Chicken Soup with The Gluten-Free Engineer

Thu, 16 Jan 2025 01:00:00 -0500

Text Carrie!

In this episode of The Gluten-Free Engineer, we’re making a simple, delicious cream of chicken soup that’s perfect for your gluten-free cooking needs. With just a medium saucepan, a few basic measuring tools, and pantry staples, you can create this flavorful dish in no time! Let’s make gluten-free cooking easy and enjoyable!

Find our show notes and recipes at https://theglutenfreeengineer.com/

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Transforming Family Traditions with Gluten-Free Creativity

Thu, 09 Jan 2025 01:00:00 -0500

Text Carrie!

When my oldest son was diagnosed with celiac disease, my heart sank—not because of the diagnosis itself, but because of everything I feared he might miss out on. As a mom with celiac disease myself, I knew the challenges we were about to face. From navigating birthday parties and school lunches to mastering gluten-free cooking, I was determined to make sure my son didn’t have to give up the joy of childhood.

In this episode, I’ll take you through the early days of our gluten-free journey, including the challenges, my first big cooking success, and the lessons I learned along the way. I’ll also share practical tips, like how to save money on gluten-free ingredients and avoid cross-contamination.

Whether you or a loved one are celiac, gluten intolerant, or just starting your gluten-free lifestyle, this story will inspire and encourage you. Let’s tackle the barriers of gluten-free living together—one delicious dish at a time!

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Trailer - Transforming Family Life: Our Gluten-Free Journey with The Gluten-Free Engineer

Tue, 31 Dec 2024 11:00:00 -0500

Text Carrie!

What would you do if you found out your entire family had to go gluten-free? When I was diagnosed with celiac disease in 2011, I had no idea that my family's entire dietary landscape was about to change. Join me as I recount the moment my oldest child was diagnosed, which set our family on a determined journey to ensure that living gluten-free doesn’t mean missing out on life’s joys. Using my engineering background, I tackled the complexities of gluten-free living with a systematic approach, crafting tasty recipes and clever strategies that make this lifestyle not just manageable, but genuinely enjoyable.

Subscribe for new episodes every Thursday, and join our community at theglutenfreeengineer.com for extra resources. Together, let’s make gluten-free living simple, safe, and joy-filled.

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