This is one of my favorite recipes because it is so easy 
to make and is loaded with  fiber and protein to help keep you full! 

- 1 small bag (2 cups) split peas, rinsed
­- 6 cups chicken or vegetable broth
- 3 carrots chopped
- 3 stalks celery chopped
- 1 yellow onion chopped
- salt and pepper to taste

1) Sauté the vegetables in a little olive oil or coconut oil over medium heat until carrot is soft and the onion is translucent 

2) Add the rinsed peas, broth, salt and pepper. 

3) Mix thoroughly, turn to low and cover. Simmer for approximately one hour or more until thickened.  

*Soup will thicken as it stands removed from heat so you can always add more broth if it gets too thick. It is done when the peas are soft and mushy

Makes 6 servings (2 cups each): 310 calories and 22g protein per serving

Gluten has become a very hot topic in the diet world recently. Gluten-free items are popping up everywhere in grocery stores and restaurants. Many people have heard about celebrities following the diet and boasting about weight loss but are not sure what it is exactly. Gluten is a protein found in wheat, rye, and barley. For the average person, gluten is not something to be concerned over, but for people with a digestive disorder called celiac disease, they need to be very strict about avoiding gluten completely. Even sharing a toaster with a person consuming foods with gluten can cause digestive issues in these people. The first step to take if you feel you may have issues with gluten is to see your doctor and get a test for celiac, before starting any diet restrictions. Some of the main signs to watch for in celiac disease are: chronic diarrhea or constipation, abdominal pain and bloating, unexplained weight loss, anemia, fatigue, and infertility. If you are not positive for celiac, there is also another group of people that just have a general intolerance to gluten that can benefit from avoiding it. This intolerance can be determined by eliminating gluten containing foods and seeing if your symptoms resolve. One study estimates that 1.8 million Americans have Celiac disease (though ~80% are undiagnosed) and another 1.6 million are on gluten-free diets but there is almost no overlap between the two groups.

            One of the main reasons the diet has become so popular is because of reported weight loss. People generally have a large reduction in total carbohydrate intake when starting on a gluten-free diet and this leads to weight loss, although the majority of the weight lost is temporary and from water weight. Another reason for weight loss is the limited choices on the diet. Eliminating gluten takes out a lot of food options and people tend to eat more fruits and vegetables. However, with the increase in demand for gluten-free products, food manufacturers and restaurants have developed many gluten-free items that can be less healthy than the original product. Manufacturers need a substitute to help bind food together in the absence of gluten and they often add extra fat and sugar to make it palatable. A serving of regular pretzels for example has about 110 calories and 1 gram of fat and an equivalent serving of gluten-free pretzels can have 140 calories and 6 grams of fat. It is now very easy to find gluten-free cupcakes, pizza, pancakes, crackers, and any other junk food you can imagine. Many people are turning to these junk foods after getting bored with the limited choices on the diet. Having a snack of a gluten-free cupcake rather than a piece of whole-grain toast does not contribute to a healthier diet. As you can see, gluten-free does not always mean it is a healthier option. It is also not a bad option, but it takes a lot more planning and if not properly executed, it can lead to deficiencies in the diet. If there are no symptoms of gluten intolerance present, then likely a well-balanced, whole foods diet is the best option for you.