Ever grabbed a new kind of "healthy" product from the store, only to come home, excitedly sample it, and immediately regret it?

Eliminating foods can be a daunting task.  However, we have found with our patients, that the right swaps can ease this transition while maintaining your goals to stick with whole grains and reducing the highly-processed foods you eat.  So, in an effort to save you some valuable time, we will explore some of the highest-rated products to try when going gluten and dairy-free!  

1. Bob's Red Mill Gluten-Free Whole Grain Rolled Oats: These highly rated oats are simple, versatile, and just plain GOOD.  100% whole grain oats, perfect for making oatmeal, granola, energy balls, oatmeal bars, and more! 

2. Lundberg Family Farms Organic Brown Rice Pasta: This pasta is highly rated for its texture and taste, and is a great swap for those who are gluten-free. It's made with whole grain brown rice and is perfect for making pasta dishes.

3. Arrowhead Mills Gluten-Free Organic Quinoa: This quinoa is a great option. It's a good source of complete, high-quality protein and can be used as a substitute for rice in many dishes.  What's your favorite way to use quinoa?

4. Nature's Path Organic Gluten-Free Whole O's Cereal: This cereal is highly rated for its crunchy texture and delicious taste, and is a decent option for those who are gluten-free and need a cereal fix or crunchy snack.  It's made with whole grain corn and is perfect for a quick and easy breakfast.  Although we don't emphasize corn in the dry eye nutrition program, it could certainly be considered for those who don't have a sensitivity.

5. Enjoy Life Soft Baked Mini Cookies: These cookies are a delicious treat while still being made with whole grain flours like sorghum and buckwheat.  Perfect for satisfying a bit of a sweet tooth

6. So Delicious Dairy-Free Coconut Milk Yogurt: This coconut milk yogurt is a great dairy-free alternative for those who are lactose intolerant or vegan. It's highly rated for its rich and creamy texture and variety of flavors.

7. Miyoko's Creamery Vegan Cheese: This artisan vegan cheese is highly rated for its rich and authentic flavor and texture. It's made with plant-based ingredients like cashews and coconut oil, and is available in a variety of flavors.  On a related note, Miyoko's vegan butter is also amazing!

8. Ripple Unsweetened Pea Milk: This plant-based milk is made with pea protein and is a good source of protein, iron, and calcium.  Has great ratings for taste!

9. Califia Farms Oat Milk is made with gluten-free oats and has a smooth and creamy texture. It is also fortified with calcium and vitamin D, making it a great option for those who are looking for a plant-based milk alternative with added nutrients.  I love using it in matcha, mushroom coffee, or golden milk

Liposomal supplements are a type of nutritional supplement that are rapidly gaining popularity due to their potential health benefits. Liposomal supplements are unique in that they are designed to improve the absorption and bioavailability of key nutrients.   Basically, the nutrients are "wrapped up" in a package of molecules similar to our own cell membranes.  When they meet our cells, they can pass through to the interior much more easily, and get to those inner structures like mitochondria that often need antioxidant and B-Vitamins desperately in order to function well.  

For vitamins and botanicals that normally have multiple enzymatic or carrier-dependent steps to getting to cells, this is a game-changer.  Even more so for those overcoming gut issues that may have impacted how they bring nutrients into the body, as the liposomal delivery is like a genius hack to get around this problem.  However, the goal is to heal the gastrointestinal mucosa, restoring absorption capacity, so that one wouldn't need to be on liposomal nutrients "forever".  But during the healing process, getting nutrients into cells is a key component to nutritional remodeling, and for some, liposomal delivery may be the best option to do so.  

Benefits include:

1. Improved absorption: Liposomal supplements are designed to improve the absorption of key nutrients. The liposomal delivery system involves encapsulating the active ingredient in a layer of fat, which can help to protect it from degradation in the digestive system and improve its absorption into the bloodstream.

2. Increased bioavailability: Liposomal supplements are also designed to increase the bioavailability of key nutrients. This means that a greater proportion of the active ingredient is available for the body to use, which can increase the effectiveness of the supplement.

3. Reduced digestive side effects: Some supplements can cause digestive side effects, such as nausea or stomach upset. Liposomal supplements may help to reduce these side effects by delivering the active ingredient directly into the bloodstream, bypassing the digestive system.

4. Convenience: Liposomal supplements are often available in a convenient liquid or capsule form, making them easy to take on-the-go or to add to a daily routine.

5. Versatility: Liposomal supplements can be used to deliver a wide range of nutrients, including vitamins, minerals, and herbal extracts. This makes them a versatile option for individuals looking to support their overall health and well-being.

The size of liposomes can play a crucial role in the absorption and effectiveness of liposomal supplements. Liposomes can range in size from around 20 nanometers to several micrometers, and the size of the liposome can impact how it interacts with the body.

Smaller liposomes, with a size of around 20-100 nanometers, may be more effective at penetrating cell membranes and delivering their cargo to the desired location. This is because smaller liposomes have a larger surface area-to-volume ratio, allowing them to more efficiently interact with cells and tissues.

Additionally, smaller liposomes may be more stable than larger liposomes, which can be prone to aggregation and destabilization. Smaller liposomes are less likely to aggregate and can therefore remain stable for longer periods of time.  

Limited studies indicate that liposomal delivery of these smaller particles may be as effective or in some instances more effective than an intravenous (IV) administration.  

However, there is a bit of a trade-off between the size and stability of liposomes. Smaller liposomes may be more susceptible to degradation in the digestive system, while larger liposomes may be more stable but less effective at delivering their cargo to cells and tissues.  Overall, however, higher quality liposomal supplements will almost always have smaller particle sizes due to all the reasons mentioned above.   Larger particle size supplements tend to have a "cloudy" appearance, as opposed to a transparent liquid.

It is important to choose high-quality liposomal supplements that have been tested for safety and effectiveness, and use under the care of a nutrition professional.  

Keep in mind that minerals like Calcium, Iron, Magnesium, and Zinc are a different thing altogether, and not found in liposomal forms.  Their absorption depends on what they are attached to, and there is general consensus that the better absorbed forms are "chelated", meaning they are bonded to amino acids (the building blocks of protein).  When working on overall nutrient delivery, I like to get on board a multi-mineral that addresses this, my favorites are "glycinated" forms (attached to the amino acid glycine) since glycine is a component of glutathione and also calming to nerve cells.  However, individual needs do vary, especially when deciding whether to include Iron.