Stay Calm and Carry On

This is an opportune time for embracing the upside of the downside, but first we have to stay calm and carry on. In this, another unprecedented week, it’s hard to know what content is appropriate. When I check my inbox, I hope for normalcy. But every email that promotes a product or service unrelated to the new coronavirus-limited life seems tone deaf. TV commercials are the same way. Party scenes in new episodes of TV shows feel odd.

Some people want information to feel calm. For others, information feels stressful. We are getting a large dose of reality every day. Our systems have many holes. In some areas, they are truly broken. And suddenly those breaks can’t be hidden. That feels frightening.

connect

And there are very personal fears. One of my friends without a large bank account cannot work right now and is not near his family. He worries that his money won’t last until the relief packages are worked out. Another of my friends’ mothers is in a nursing home that has 13 cases of COVID-19. She fears she may have seen her for the last time a week ago when they closed to visitors. My family is facing both the fear of exposure from diagnostic procedures and the possibility of open-heart surgery for my 2-year-old granddaughter before the virus is under control. It doesn’t help knowing that the first positive case of COVID-19 in our state was in a healthcare worker who worked at the only hospital equipped to do the surgery.

I’m pretty good in a crisis, but I hit my limit of calm one night this week when a tornado flattened several houses near my hometown. While I was on the phone with a friend there, three rounds of gunfire rang out just outside my window. I suddenly felt afraid.

In the days since, I realize how easy it can be for fear to turn into panic. Intellectually, it’s easy to see that this is a great opportunity to learn and improve! We just have to treat it that way. But our emotions may get in the way until we find a way to stay calm and carry on.

We all have to find a path to calm that works for us. If you’re not sure how to do that, here are some tips that may help:

Follow a routine
Create a regular home routine if you do not have one. Get up and go to bed at a relatively consistent time each day. Create blocks of time for productivity, mindless entertainment, and physical activity. Experiment with the flow until it feels right then stick with it. If your timeline needs to be rigid, make it rigid. If you work well within loose guidelines, keep things loose.

Function
Put one foot in front of the other. You don’t have to feel like it. Just start doing something. Cook. Do the dishes. Mop the floor. Organize the toys. Clean out your closet. Go for a walk (if allowed), work out, do yoga. Do your nails. Draw. Paint. Write. Repot the plants. Rearrange the furniture. Mow the lawn.

Performing normal everyday activities will make your life feel less upended.

Do something comforting
Take a long bath. Drink hot tea. Break out the weighted blanket and watch a lighthearted movie. Watch a comedy routine. Read. Meditate. Pray. Dance. Play or listen to music. Listen to a podcast. Watch sports reruns. Knit. Crochet. Sew. Play with your kids.

Rinse, repeat! Many of us are so focused on productivity that we feel like we’re wasting time when we comfort ourselves. It’s okay to spend time and energy producing comfort and calm.

Be present
This is a wonderful time to stay in the moment. Instead of thinking about what may happen, notice your current surroundings.

That’s easy to say, but We’ve all seen a distressed person pacing because they just can’t be still. Sometimes you have to calm the energy in your body before you can calm your mind.

Doing something that requires strength can help you focus. Planks, pushups, squats, weight lifting (if you don’t have weights at home, grab a cast iron skillet), and stair walking can help dispel nervous energy. Hoeing in the garden or working in the yard is a great way to channel energy, get fresh air, and enjoy the smell of the earth and the sounds of birds singing.

If you can do nothing else, plant your feet firmly on the floor and breathe! Look around the room. Count all of the red objects, all of the yellow objects, everything shaped like a square, everything that’s round, etc.

I’ve sung the praises of yoga for years, but now is a great time to get out that mat you bought and never used (yes, it’s possible without a mat). There are hundreds, maybe thousands, of yoga videos available free online. You do not have to be flexible or strong to begin. And at home no one is going to judge you.

You can combine yoga and weight lifting as well. That’s how I started. I used a short yoga-with-weights practice I found in a magazine.

Learn a dance routine. This requires a combination of mental focus and physical activity, plus there’s music! That’s a great combo to keep you in the moment! There are tutorials online or you can break down your favorite artist’s video on your own.

Connect
You may find it’s easier to connect in a real way right now. I’ve used phone calls rather than texts more often this week. It was easy to feel the impact of some of those calls.

Different social media outlets can have very different effects. Choose those that most often make you feel positive and post away. Use video call apps. Talk to your neighbors from your own porch, yard, or balcony.

If you feel afraid, it’s okay to say so. In fact, just saying it out loud to a trusted friend or family member will make you feel better. Unstated fears can easily spiral. Voicing them takes away much of their power. On the other hand, I’m not sure a social media video filled with fear is helpful.

It’s a good time to share some love! I sent a few emails this week to some outstanding doctors and nurses I know telling them how much I appreciate their courage and dedication. Perhaps I should do this when there’s not a crisis, but I never think about it. That’s a lesson I can learn.

This time will present many opportunities for evaluation and improvement, but for now it’s sufficient to stay calm and carry on.

Editor’s note: Since I began writing this post, my friend’s mom received a second negative test for Covid-19. I find it somewhat comforting that in a highly contagious environment, she has not been infected.

https://yogainternational.com/article/view/the-perks-of-practicing-without-a-mat

March Madness! The Coronavirus is Here.

March Madness is here…and I’m not just talking about basketball. I feel like I’m living in the twilight zone. I suppose lots of us do. The TV shows me arenas filled with college basketball fans celebrating their teams ahead of the NCAA tournament. Then it tells me maybe I should practice social distancing to avoid COVID-19. Forget thriving. It’s hard to figure out how to live reasonably at this moment.

Right now, things are normal in my city. I realize that if/when that changes, it could change rapidly. With a medically fragile granddaughter, my family must carefully consider how we will measure the risks of exposure to this new virus.

Within my social circle, there is a self-isolator who returned from Asia a few weeks ago and a current traveler to Florida. One of my sons is flying from LAX to Hawaii next week. And I spend several hours each month in meetings at the local teaching hospital. Does any of this put us at extra risk?

The way things are going, the government may step in to tell us to stay home before we have a chance to decide for ourselves. I have the distinct impression that’s where we’re headed. I think we’re past the point of preventing the spread of coronavirus. The next step in controlling a pandemic is mitigation or nonpharmaceutical interventions to slow the spread. This is important to achieve so that the healthcare system is not overwhelmed.

Yes, even the US healthcare system has limits. During this time of rapid spread with no treatment available, it’s important to remember that our behavior affects other people. Some personal inconvenience may be necessary to protect our elderly, medically fragile, and other vulnerable populations.

Social distancing is a mitigation measure. Voluntary home isolation is another mitigation measure. Long-standing recommendations from the CDC include the following personal nonpharmaceutical interventions:

NPIs that can be implemented by individual persons include the following personal protective measures for everyday use:

Voluntary home isolation or self-isolation
This means staying home while you’re ill or when you have been exposed. With the familiar flu, the CDC recommends staying home for at least 24 hours after a fever or signs of a fever (chills, sweating, and feeling warm or flushed) are gone except to obtain medical care. To ensure that the fever is gone, patients’ temperature should be measured in the absence of medication that lowers fever (e.g., acetaminophen or ibuprofen).

With this new virus, self-isolation may mean staying home longer – until all symptoms are gone or for two weeks after suspected exposure.

Respiratory etiquette
Cover coughs and sneezes, preferably with a tissue, and then dispose of tissues and disinfect hands immediately after a cough or sneeze, or (if a tissue is not available) cough or sneeze into a shirt sleeve. Avoid touching your eyes, nose, and mouth to help slow the spread of germs.

Hand hygiene
Regularly and thoroughly wash hands with soap and water (or use alcohol-based hand sanitizer containing at least 60% ethanol or isopropanol when soap and water are not available).

Hand hygiene is a good practice all of the time, not just during flu season or during an emergent pandemic.

While I haven’t curtailed any of my normal activities, I am carefully considering travel and I’ve added more staples to my pantry. If I’m suddenly faced with the necessity of staying home for a couple of weeks, I want to be able to do so with no last minute scrambling for supplies.

I have an ample supply of my favorite gluten-free baking supplies: sweet white sorghum, tapioca, arrowroot, potato, oat, almond, sweet potato, and brown rice flours; honey and maple syrup; cocoa; butter; eggs; vanilla; baking powder and baking soda; and herbs and spices.

I’ve added extra rice, beans, tuna, gluten-free pasta, Pomi tomatoes, chicken stock, raisins, mandarin oranges, avocado and hummus minis, peanut butter, cereal, crackers, yogurt, frozen vegetables and meat to my regular stock of food. I also purchased some self-safe milk and formula for the grandkids. In addition, I’ve stocked up on toilet paper and laundry sanitizer.

I didn’t go crazy. I don’t have a lot of extra storage. I didn’t spend a fortune, but I also didn’t worry about a larger weekly grocery bill because I’ll use the supplies at some point.

It does feel like March Madness. The next few weeks, perhaps months, will bring a puzzle of decision making. I’ll stay armed with ample supplies and as much solid medical information as I can gather. I’ll look at any personal inconvenience as an opportunity for something different. And eventually I’ll learn to thrive within whatever restrictions may be required.

https://www.cdc.gov/mmwr/volumes/66/rr/rr6601a1.htm

https://www.cdc.gov/coronavirus/2019-ncov/about/symptoms.html

https://www.cdc.gov/flu/protect/covercough.htm

https://horizon.com/about-us/what-is-shelf-stable/

https://www.lysol.com/products/laundry/lysol-laundry-sanitizer/

https://sabra.com/on-the-go/hummus/classic-hummus-singles.html

Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

Travel Tip #23 – BnB, AirBnB, Managed Condo, or Hotel–What’s the Difference?

BnB, AirBnB, VRBO, managed condo/home rental, or hotel/motel–what’s the difference? If you’re planning a trip it’s helpful to know. Sometimes it’s fun to get out of town to watch the Super Bowl. In a new location, the snacks seem more exotic and it’s easier to imagine a Cinderella outcome! As the coronavirus spreads its influence, it seems like traveling sooner rather than later could be a good idea.

If you’re getting out of town this weekend or later in the year, here are some accommodation differences worth noting:

Hotels are predictable.

Most of us are familiar with a variety of hotel and motel brands and styles. You may have a favorite that you choose on a regular basis. Each will vary slightly in layout, decor, and amenities, but many things are predictable.

The typical hotel or motel has everyday maid service. The rooms are stocked each day with enough towels for at least two showers per person and a day’s worth of hand and bath soap, shampoo, conditioner, and body lotion. You’ll consistently find a hairdryer, an iron and ironing board. Some hotels also automatically provide mouthwash, makeup remover wipes, shower caps, shoe polishing cloths, and vanity kits containing Q-tips, cotton balls, and a fingernail file. You can always expect to find ice machines and vending machines around the facility.

It’s been at least four years since I’ve stayed in a hotel that did not have a coffee maker, microwave, and refrigerator in a standard room, but some high-rise convention or small boutique hotels may not. Breakfast is usually served at hotels even when there’s not a restaurant on site. Some hotels and motels offer a self-service laundry as well as a traditional laundry service. Most can provide you with complimentary forgotten items like a toothbrush, toothpaste, deodorant, and a comb.

Other hotel amenities may include room service, a pool, spa, beauty salon, shopping, bicycle rental, ballrooms, meeting rooms, exhibit spaces, a golf course, croquet courts, concierge, restaurants, bars, casinos, dance clubs, music venues, and art galleries. Resort hotels will specialize in an even wider range of activities and services from which to choose. If you love hiking, skiing, fishing, boating, or sailing, you can easily find a place that caters to your activity. You can also soak in luxury at a resort with a pillow menu.

Hotels reservations are easily canceled at no charge up to 24-hours prior to check-in. Keys or key cards are distributed from a front desk even if you book and pay in advance online.

Parking policies vary widely. In small towns and cities, parking is usually free and in an open air lot. In larger cities, parking may be in a deck where you must pay. Some facilities offer valet parking only for which they charge a fee. In metropolitan areas, there is often a complimentary shuttle to and from the airport.

Bed and breakfasts may lack privacy.

When my kids were young, bed and breakfasts were all the rage. I stayed at several in several states. Most were located in large, old homes where you rented a bedroom with named for a theme – Benjamin Franklin Suite, Roosevelt Room, Emily Dickinson Lounge, etc. Some rooms came with a private bathroom, but many required me to share with other guests.

Breakfasts in BnBs were prepared and served by the hosts who usually wanted to chat. Other guests also wanted to chat. I know everyone was just being friendly, but I’m more of a drink my coffee in silence person so I have never felt very comfortable in the traditional BnB environment.

For me, BnBs work best when traveling with family or close friends. Everyone can stay in the same place and I’m staying with people I know. If I choose to keep quiet during breakfast, no one thinks I’m being unfriendly. They already know I like to ease into the morning.

If you’re traveling with unreliable friends or family, be sure to review the cancellation policies before booking a bed and breakfast. Some require cancellation days or weeks before check-in and may charge a cancellation fee.

I think this model may have evolved into more of a self-serve situation in some BnBs. There’s a lovely one in Santa Barbara where you help yourself to snacks and breakfast. The breakfast is less elaborate than the BnBs I’m used to, but more flexible and private.

My most recent experience with a bedroom in a shared home was a HomeAway rental in Brooklyn. The owners lived downstairs and rented out the upstairs bedrooms. There was one shared bathroom located down the hall from my room. The owners provided towels and hand soap, but toiletries were up to me. That has been my experience with most BnBs.

The mornings at the HomeAway felt very much like a BnB. The owners served breakfast and expected everyone to show up at the table around the same time. It was not my favorite accommodation, but the location was perfect. I was in Park Slope across from Prospect Park and around the corner from the friends I was visiting.

AirBnB and VRBO units are everywhere and all of them are different!

When location is important, AirBnB and VRBO have made it possible to find accommodations convenient to almost anything. On my last three trips to LA, this has allowed me to forego car rental and ride sharing. I’ve been close enough to walk to my primary destinations and a variety of restaurants.

The maps on AirBnB give a reasonable idea of location, but can sometimes be inaccurate enough to put you on the other side of a major highway. Once you book and receive the specific address, it’s a good idea to review the location so that you can cancel within 48 hours of booking to guarantee a full refund if the address is not suitable.

Cancellation policies vary by host from flexible to moderate to strict. All policies are clearly stated on the site. This can still mean there are some inaccuracies if the host enters incorrect information. AirBnB has a resolution center to help resolve any conflict that may result. I sometimes choose a more expensive option in order to have the flexibility to cancel closer to my departure time, especially when I’m booking well in advance.

I use AirBnb, but my sister uses VRBO. There is some overlap, but it’s easy to search either service without creating an account. I use the filters to make sure I have completely private quarters with enough bedrooms and bathrooms for my travel group to be comfortable.

When it’s just me, I don’t care about a separate bedroom, but I do want a real bed. The site icons make it easy to determine whether the sleeping spaces are appropriate.

In addition to cancellation policies, bedrooms, and bathrooms, I review the photos, list of amenities, and house rules. This means that the flexibility of size, configuration, and location requires more time and research than booking a hotel. If you prefer to keep things simple and predictable, a hotel or motel may work better.

There are also other things that vary. Hosts rarely update their original list of amenities or general check-in instructions. That has meant I carried a hairdryer only to find there was now one provided. Most recently, it meant that the red lantern identifying the appropriate gate to my facility was missing.

Unlike a hotel, you may need to provide your own shampoo, bath wash, and lotion. If shampoo is provided, it may be in a large container like you use at home. There is not a maid or cleaning service to do your laundry or dishes. Those are up to you.

I’ve never stayed for more than a week in a single AirBnb. I’m guessing that towels would be restocked and sheets changed during an extended stay, but I don’t know what interval is considered average.

Just like visiting a friend’s home, you may encounter a broken shower handle, hot water that takes forever, and occasionally a few clothes in a closet. These are a few examples from my experience, but I’ve never had a problem large enough to ruin my trip or even my day. If this kind of thing creates undue stress for you, it may not be worth taking the risk.

A coffee maker and coffee may or may not be provided. On a trip a couple of years ago, I had to borrow a French press from my son and purchase coffee from a nearby grocery.

Your facility may not have a TV, or if it does, it may only be broadcast TV rather than cable or satellite. This is not a big deal for me, but if you’re expecting to watch a game on ESPN you may be disappointed.

My most recent stay provided Netflix, Amazon Prime Video, and antenna TV. That meant having two remotes and needing to know how to change the input on the TV, but that’s what I do at home so it felt perfectly normal.

Some hosts provide extras like a variety of snacks, bottled water, and cooking basics like pots, pans, knives, salt, pepper, and cooking oil. Others may have dishes and a microwave, but no food or water.

With AirBnB and VRBO, you simply can’t expect consistency. Read the reviews. Read the lists. Read the rules. You’ll still occasionally be surprised.

Host personalities vary greatly and there is no standard for customer service. Some prefer to communicate only through an app. Others will provide their phone number and meet you at the door. I prefer hosts who are responsive, but not overly involved and I’m perfectly happy if I never meet them in person.

Having the ability to cook if I want to, value for the money, and the wide range of locations and sizes makes AirBnB my preference in spite of the inconsistencies. I just look at those as part of the adventure.

Managed condo and house rentals can be the perfect in-between.

Houses and condo rentals handled by management companies fall somewhere between hotels and AirBnB. While the units are owned by individuals, they are managed under a set of consistent policies administered by the management company. I sometimes choose these when traveling to the beach with a group or to Asheville, North Carolina by myself.

When I stayed in a studio condo at The Residences at Biltmore, I had everyday maid service just like a hotel. I also had a full kitchen sans dishwasher and a stackable washer & dryer. I did my own laundry, but the maids washed the dishes, restocked the towels, and made my bed.

I don’t think any shampoo or soap was provided other than dishwashing liquid, but I really don’t remember specifically. What I do remember is feeling as though I had everything I needed. There was an outdoor elevator to take me to the third floor. I had a lovely balcony with a view where I could sit or dine.

In addition to the bed, there was a chest of drawers, chair, twin sofa bed, fireplace, and small dining table. The closet was large and all of the finishes were high end. Outside, the pool was huge and the pool area included a fire pit for cold weather. Parking was ample and free. Spa treatments were available.

I’ve been tempted to purchase one of these condos. They’re on the edge of Kenilworth, a neighborhood I love. They seem well managed and they stay full. I’d have to be willing to give up some income in order to spend time there myself and I’m just not sure a purchase makes sense at $300,000 and up. Nonetheless, the pull is strong. I loved being there.

Most of us are comfortable in our own homes. When we travel, we hope to be equally as comfortable if not more so. The requirements for an accommodation to provide that feeling will vary from person to person. Your best choice may be guided by budget, convenience, amenities, or level of service. Whatever the criteria, knowing the difference makes the choice more clear.

So, what’s the difference? Here’s a quick recap:

  • Hotels are the most predictable, consistent, and easy to cancel last minute.
  • Bed and breakfasts may lack privacy, but can provide a homelike feel.
  • AirBnB and VRBO offer great locations, the most flexibility, and are often a great value for the money. They are not consistent and require effort to research amenities and policies.
  • Managed homes and condos have straightforward policies, fewer personal touches, and don’t require communication with the owners.

Even if you stay home for the Super Bowl, you may want to travel for Valentine’s Day, Memorial Day, Mother’s Day, Father’s Day or just a regular old day. That’s what I’m doing next–traveling on a regular old Friday to a regular hotel. Whenever and wherever you go, I wish you comfortable conditions and safe travels!

trivago.com

http://airbnb.com

https://www.vrbo.com/

https://www.homeaway.com/

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Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

Gluten-Free on the Cheap

When you have to be gluten-free on a tight budget, it’s good to know how to eat gluten-free on the cheap! As we settle into 2020, those lovely credit card bills arrive to remind us just how generous we were during the holidays. Once that happens, I always feel like I should implement an austerity program to keep me financially on track for the rest of the year. If you’re like me and you’re new to the gluten-free world, you could easily panic over an anticipated increase in household costs.

The internet is filled with articles to multiply your concern and get the adrenaline pumping. Read a few sites and you’re sure to know that gluten-free bakeries charge a premium for breads, cakes, and cookies, and most restaurants upcharge when substituting a gluten-free bun. Continue reading and you’ll discover that gluten-free food is about 86% more expensive. That’s a lot.

While all of this reading may leave you feeling alarmed, it’s worth noting that articles warning of the expense of a gluten-free lifestyle typically assume that all of us will primarily purchase and consume prepackaged convenience food or restaurant substitutions. That seems like a reasonable assumption given that many of us have lives that are often overbooked. But with a few simple tips, even the busiest of us can manage to eat gluten-free on the cheap most of the time.

Soooo…how can you eat gluten-free on the cheap when you’re really busy and don’t have time to spend in the kitchen?
rice
Here are five tips to keep costs down:

Remember that many inexpensive common foods are naturally gluten-free
For example:
Brown rice – a 16oz bag costs 78 cents and contains ten servings. Even microwave rice bowls are less than $1 per serving.
Black beans – a 15oz can costs around $1 and contains 2-3 servings. A 16oz bag of dry beans runs less than $1.50 and contains about 13 servings.
Frozen corn – you can buy a 32oz bag for under $2. That’s about 10 servings. A 15oz can runs about 50 cents and has 3 servings.

You can easily throw together a filling burrito bowl using microwaveable brown rice, canned black beans, canned (or leftover) corn with a sprinkle of cumin and a spoonful of salsa. You’ll spend less than 10 minutes in the kitchen and less than $2 per serving. That’s about the price of a drink at a fast food restaurant. You may still have room in the budget to add cheese, rotisserie chicken, sliced avocado or Wholly Guacamole for a more gourmet bowl.

And that’s just one example. A veggie and cheese filled fritatta only takes a few minutes to prepare, especially when you use leftover veggies. Fritattas are great for breakfast, brunch, or dinner.

Fresh fruit is a healthy gluten-free snack. To keep costs down, cut up your own pineapple, cantaloupe, and honeydew. It won’t take as long as you imagine and you can always plant the pineapple tops in pots to grow on the porch or in the window. That’s like getting a free houseplant each time you eat a pineapple.

Get your Omega 3s from canned tuna, salmon, or sardines. All are readily available and less expensive than fresh fish. Tuna salad can be eaten on top of greens, out of an avocado or tomato half, or on a cucumber slice eliminating the need for gluten-free bread.

Potatoes, sweet potatoes, broccoli, carrots, and squash are all inexpensive to purchase and easy to prepare. If you don’t have time for even minor prep, consider frozen vegetables. As a whole, they’re cheaper than preprepped fresh vegetables.

Check the discount store shelves
If you’re looking for gluten-free chicken stock, snack bars, bread, or pizza you may immediately head for a specialty store that charges more for everything. Before you do that, peruse the shelves of your local discount market or dollar store.

The Dollar General by my house has gluten-free labeled items like chicken stock, snack mix, and nut bars plus a variety of raw nuts and dried blueberries, cherries, apricots, pineapple, and mango. They also have corn tortillas. Down the street a few blocks I can get gluten-free frozen waffles, pizza, and pretzels from the regular grocery store.

Walmartgrocery.com carries Bob’s Red Mill® almond flour for a fraction of the cost of a health food store. They also have Great Value Gluten-Free Brown Rice Elbow Pasta in a 16oz bag for $1.96 and Lance Gluten Free Original Crackers in a 5oz box for $3.72. The Tate’s bakeshop gluten-free cookies at Walmart run about $1 per bag less than the Whole Foods Market® price.

Limit premade ingredients to the basics
Instead of buying a loaded frozen gluten-free pizza, I choose a plain cheese pizza then add toppings like pepperoni, salami, spinach, or bell peppers at home. On average, this method saves me $2-3 per pizza. You can even create a cheeseburger pizza by adding seasoned, browned ground beef and cheddar cheese to a plain cheese pizza.

If you keep pizza sauce on hand, you can buy premade pizza crusts instead of pizza. There are many gluten-free frozen crust options available from cauliflower based to balls of dough you roll yourself. The selection may be limited in your area, but keep an eye out because stock changes frequently. Near my home, the constant change is frustrating. About the time I find something I like, it gets rotated out. The good news is this allows me to sample a wider range of products.

It’s also easy to create soup from basic ingredients rather than paying more for a complete gluten-free version. Make simple chicken and rice soup in the microwave using dollar store gluten-free chicken stock and Minute Ready to Serve brown or white rice. Add a snack pack of veggies from the convenience store for more flavor and nutrition.

Pomì strained tomatoes can serve as a base for tomato soup, chili, pasta, and pizza sauce. A 26.46oz box costs $2.96 at Walmartgrocery.com. With nothing more than a tube of Italian Herb stir-in paste, honey (or a sugar packet from a restaurant), salt, pepper, and garlic powder, you’ll be amazed at what you can create. Simply measure to taste, stir everything together, and heat.

Instead of buying protein or snack bars, make your own trail mix with nuts, seeds, dried fruit, and chocolate chips or gluten-free pretzels. It’s fun to play with these combinations and you won’t have to pull out the nuts you don’t like. For less waste and fewer arguments, each family member can have a refillable jar of personalized mix in the pantry.

Check out fast food websites
I’m not recommending fast food as a regular part of any diet, but when you’re in a hurry or traveling and are on a budget fast food can be a viable gluten-free option. Most fast food chains list nutrition information on the web.

Wendy’s small chili, a baked potato with butter, and small iced tea costs around $6 and doesn’t require you to ask for any modifications. A half apple pecan chicken salad costs less than $5 and is also gluten-free as is the taco salad. And you can top off your gluten-free meal with a small frosty for $1.

You can be sure that I’ll stop at an In-N-Out Burger® at some point when I’m in LA. My whole family loves the protein-style burgers and fries. If I want to consider other menu options, I can easily pull up or print out their handy allergen information PDF and carry it with me.

Other fast food restaurants and build-your-own pizza chains offer gluten-free choices. There may be a risk of cross-contact on prep surfaces and in fryers so it helps to be familiar with a particular location in order to feel comfortable you won’t be exposed.

Take home leftovers
If you’re paying a premium to order a gluten-free meal, don’t be shy about taking home a couple of ounces of steak, half a chicken breast, or a couple of spoonfuls of chicken salad. These can be repurposed as the protein in tacos, burrito bowls, and salads. Even leftover French fries can become part of a microwave breakfast casserole.

Repurpose protein
Leftovers aren’t the only thing that can be repurposed. Rotisserie chicken from the grocery store or smoked meat from a BBQ joint can be turned into quick, delicious gluten-free entrées that no longer resemble baked chicken or BBQ.

Chicken can be made into chicken salad, used as a topper for a green salad, and put into stir fry, curry, enchiladas, tacos or quesadillas (with corn tortillas, of course). Rotisserie chicken is also a great protein addition to pasta primavera and chicken tortilla soup.

Pulled pork can be added to pasta or nachos and used to fill tacos, tamales, baked potato shells, and shepherd’s pie. Chopped brisket can be turned into stroganoff, cottage pie, or chili, and can be added to baked beans.

At times you may end up buying some overpriced, less than delicious gluten-free product, but following these simple tips will help you hold down the overall costs without lots of extra time in the kitchen.

Choosing items that are not marked-up because of a gluten-free label saves money. Buying already cooked protein reduces cooking time immensely and, as you can see, a few basics give you a great deal of menu flexibility. Just be sure to read the label on grocery store items and ask the BBQ joint about seasoning to determine whether anything contains gluten.

With a little practice, you can easily live within a budget while remaining gluten-free…and you don’t have to spend hours in the kitchen!

https://glutagen.com/the-cost-of-a-gluten-free-diet/

https://menu.wendys.com/en_US/product/classic-chocolate-frosty/

http://www.in-n-out.com/docs/default-source/downloads/menuallergenchart2018.pdf

http://www.cooking2thrive.com/blog/soups-on/

http://www.cooking2thrive.com/blog/dump-soup-perfect-for-a-lazy-day/


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