11 Gluten-Free Lunch Box Ideas | The Health Sessions

11 Gluten-Free Lunch Box Ideas to Bring with You

Over the past decade, more and more people have been eating gluten-free for a variety of reasons.

Not just because they suffer from celiac disease – a serious autoimmune disease in which the digestion of gluten leads to damage to the small intestine – but also because they follow a Paleo lifestyle or a low-carb diet.

Personally, I’ve been experimenting with gluten-free foods as part of the Autoimmune Protocol. But there’s one meal I struggle with: lunch time.

You see, I’m from the Netherlands, and a typical Dutch lunch consists of a whole wheat sandwich with cheese or deli meats. We love our bread, so much so that we pack our work lunch boxes with ‘boterhammen’, bring bread rolls on a day out and eat toasties in lunchrooms.

Now when I’m at home, I don’t mind whipping up a veggie-packed omelet or heating up leftovers from last night’s dinner. But on days when I’m off to the playground with my kids, I really miss simply putting sandwiches in my bag and heading out the door. Carrying a thermos of soup around on my bicycle feels like a recipe for disaster, so what other portable, no-heat, gluten-free lunch options are out there?

Before we dive in, let me get one thing straight: gluten are not necessarily your food enemy. Not everyone has to avoid the protein found in grains like wheat barley and rye. But if you do want to go gluten-free, check out these 11 ideas for a gluten-free lunch box.

Read more >



Ten 30-Day Challenges to Reboot Your Health in One Month | The Health Sessions

Ten 30-Day Challenges to Reboot Your Health in One Month

Do you need a reset after the holidays? Whether it’s the new year, back-to-school season or the beginning of a new month, there’s something that makes those times feel like the fresh start you need to reboot your health and go after your dreams.

It’s no wonder 30-day challenges have become so popular to build healthy habits and make progress with your goals. We all know that changing your behavior takes time. But when you consistently practice a daily habit for one month, you can make real improvements in a relatively short amount of time. And yet, there’s always an end in sight when you feel like giving up. This also makes 30-day challenges the perfect opportunity to experiment with different routines to see if you like it.

You’ve probably seen trendy month-long challenges like the plank challenge and Dry January on your social media feeds. But as always, I like to feature ideas that are manageable for all kinds of energy levels. Because even if you’re chronically ill – or maybe especially! – making small lifestyle changes can add up to big results over time.

So check out these ten 30-day challenges and see which ones you’d like to try next month!

Read more >



The Secret Tool for Healthy Eating with Chronic Illness | The Health Sessions

The Secret Tool for Healthy Eating with Chronic Illness

You’ve heard it countless of times before: healthy eating can support your health and bring you one step closer to your own definition of recovery. But the irony is: right when you need it the most, is when it’s hardest to eat a nourishing and balanced diet.

Because when you’re exhausted, in pain or simply too faint to stand behind the stove, it’s challenging if not impossible to cook a healthy dinner every night. And that doesn’t even include making breakfast and lunch, doing grocery shopping with limited mobility and remembering all the ingredients you need to buy in the first place with brain fog.

But there’s one things that’s helped to stick to a pretty healthy eating pattern throughout my good and bad years: meal planning.

I know, to some people, meal planning sounds like a lot of work, too structured for their lifestyle and most of all, boring. How do you know what you’ll be in the mood for eating tomorrow night?

Feel that way? Hear me out why meal planing is such a helpful tool when you’re living with chronic illness and how you can effortlessly put a healthy dinner on the table every day too.

Read more >



12 No-Cook Recipes to Make Without Turning On Your Stove | The Health Sessions

12 No-Cook Recipes to Make Without Turning On the Stove

On warm summer days, the last thing you feel like is turning on the stove or the oven to cook an elaborate dinner. Even firing up the grill outside can be too hot to consider. That’s when no-cook recipes come to your rescue.

Ok, not everything in no-cook recipes has to be raw. Using the microwave to make rice, popping pita bread in the toaster or pouring boiled water over a bowl of couscous requires little heat or energy. And it’s still quick and easy too!

What’s more, not only are these light and refreshing dishes perfect for summer evenings, no-cook recipes work all year round when you struggle to spend much time in the kitchen because of your health.

So get that summery feel without the flames with these 12 fresh no-cook recipes! 

Read more >



17 Satisfying Summer Salads You Need This Season | The Health Sessions

17 Summer Salads You Need This Season

When it comes to food, summer is synonymous to ice creams and firing up the grill. But don’t overlook crispy and cool summer salads!

The perfect summer salads do come with a few requirements: they must be vibrantly colorful, juicy, packed with nutrients and filling. No boring iceberg lettuce with cucumber and tomatoes as a side!

You can easily assemble a satisfying summer salad by sprinkling a healthy dressing over your greens. Next, add raw, pickled or grilled veggies, fresh herbs and your choice of protein. And don’t forget to top it off with crunchy bites like nuts, seeds or savory granola. I know that adding fruit to savory meals is a controversial topic among foodies. But to me, any excuse to enjoy juicy fruit on a summer’s day is perfectly legit.

No matter if you’re having lunch al fresco, going on a picnic or hosting a cookout, try these 17 summer salads when the sun’s out! 

Read more >