Fevers in Children

Fevers in Children - No More Fever Fear!

Do you know that 1/3 of all unexpected visits to healthcare providers for children are because of fever? There is a feeling among parents that children must maintain a 'normal' temperature. And many parents quickly become afraid when their child does have a fever. Today I'm going to help you understand what fevers are all about and help you be more confident in your abilities to handle your child's illness.

First off, what is a fever? I'm going to get scientific for a moment here. A fever is an elevation in body temperature caused by infection or stress on the body. The most common cause of a fever is viruses or bacteria that trigger the body's immune response. Pyrogens are released when the body begins fighting an infections. When these chemicals get to the hypothalamus, they bind to certain receptors and the body temperature begins rising. This rise in body temperature is the body's attempt to kill off the invaders causing infection.

So exactly what number on the thermometer is a fever? The general definition is 100.4 F or greater in adults. Let's break it down for children:

• Temperature greater than 100.4F taken in the bottom (rectally)
• Temperature greater than 99.5F taken in the mouth (orally)
• Temperature greater than 99F taken under the arm (axillary)

Viruses and bacteria thrive at a temperature of 98.6 F and as your child builds his or her immune system, they are going to be coming into contact with a lot of germs. Their body knows it can burn off these germs by raising the body's temperature. It's actually a very smart mechanism! 

The higher the fever is does NOT indicate the severity of illness!

High fevers can come on quickly in response to a simple virus. The number on the thermometer does not indicate how ill your child truly is. 

There is NO evidence that fevers cause brain damage!

This is a common misconception. While hyperthermia, or overheating due to external causes such as extreme heat, can cause brain damage, a fever is the body's natural mechanism towards fighting illness. A fever alone will not cause brain damage. Febrile seizures, while scary, are actually very common and usually quite harmless. Fever seizures can occur at any temperature however most children had a rectal temperature around 102F at the time of the seizure. Approximately 1 in 25 children will experience a febrile seizure. They are most common in children 6 months old to 5 years old, however if your child has not had one before the age of 3 years, they are unlikely to develop one. 

If a child has a febrile seizure, simply place them on the floor on their side. If a seizure lasts longer than 5-10 minutes, please call 911 and have the child taken to the nearest ER for evaluation. 

So fevers are not dangerous but they make my child miserable. How do I treat them?

The best rule for treating a fever is this:

If your child is uncomfortable, use fever reducer medications to make them more comfortable. Do not make your goal of treatment to get the temperature back to normal. I recommend parents treat their child, not the number on the thermometer.

Acetaminophen or Ibuprofen? Both work as excellent fever reducers in children. (Please never use aspirin products in children.) Let's talk about dosing. At least 15% of parents do not give their children enough medication. Many parents fear giving too much. One of the most common phrases I hear in my practice is "I gave them a little bit". Caregivers, I need you to hear me on this one. Appropriate dosing of medications is essential. Giving too little is a waste of time and can hinder diagnosis of your child if we think they truly did not respond to appropriate medications. Just as importantly, do not give more than what is recommended nor more often. It is more important to give medication based on current weight vs strictly age. Some children are much smaller or larger than the average child. For this reason, I am going to give you dosing for weight so you can find the most appropriate dose for your child. 

• Weight 6-11 lbs (2.7-5 kg)
• Acetaminophen Infant Drops (80mg/0.8mL) = Dose 0.4 mL
• Children less than 6 months should not receive ibuprofen
• Weight 12-17 lbs (5.5-7.7 kg)
• Acetaminophen Infant Drops (80mg/0.8mL) = Dose 0.8 mL
• Acetaminophen Children's Elixir (160mg/5mL) = Dose 1/2 tsp
• Acetaminophen Chewable Tablets (80mg tabs) = Dose 1 tab
• Ibuprofen Infant Drops (50mg/1.25mL) = Dose 1.25 mL
• Ibuprofen Children's Elixir (100mg/5mL) = Dose 2.5 mL
• Weight: 18-23 lbs (8.2-10.5 kg)
• Acetaminophen Infant Drops (80mg/0.8mL) = Dose 1.2 mL
• Acetaminophen Children's Elixir (160mg/5mL) = Dose 3/4 tsp
• Acetaminophen Chewable Tablets (80mg tabs) = Dose 1 1/2 tab
• Ibuprofen Infant Drops (50mg/1.25mL) = Dose 1.875 mL
• Ibuprofen Children's Elixir (100mg/5mL) = Dose 3.75 mL
• Ibuprofen Chewable Tablets (50mg tabs) = Dose 1 tab
• Weight: 24-34 lbs (10.9-15.9 kg)
• Acetaminophen Infant Drops (80mg/0.8mL) = Dose 1.6 mL
• Acetaminophen Children's Elixir (160mg/5mL) = Dose 1 tsp
• Acetaminophen Chewable Tablets (80mg tabs) = Dose 2 tabs
• Ibuprofen Infant Drops (50mg/1.25mL) = Dose 2.5 mL
• Ibuprofen Children's Elixir (100mg/5mL) = Dose 5 mL
• Ibuprofen Chewable Tablets (50mg tabs) = Dose 2 tabs
• Weight: 36-47 lbs (16.3-21.4 kg)
• Acetaminophen Infant Drops (80mg/0.8mL) = Dose 2.4 mL
• Acetaminophen Children's Elixir (160mg/5mL) = Dose 1 1/2 tsp
• Acetaminophen Chewable Tablets (80mg tabs) = Dose 3 tabs
• Ibuprofen Children's Elixir (100mg/5mL) = Dose 7.5 mL
• Ibuprofen Chewable Tablets (50mg tabs) = Dose 3 tabs

So you've given a dose of medication. What should you look for now? I ask that you monitor your child's comfort and signs of any severe illness, not just the drop on the thermometer. Any time your child is appearing ill and not perking up with reduction in fever, please get them seen by a healthcare provider. If you are taking your child to the doctor, please treat their fever first. Trust me, we WILL believe you. Measure the child's temperature, record it, treat it appropriately, then come on in to be seen. We much prefer you take care of your child before leaving the house. Coming in with a child suffering from a high temperature will not make you seen faster and only makes your child miserable for longer than necessary. 

Acetaminophen can be given every 4-6 hours. Ibuprofen can be given every 6-8 hours. So how do you keep them straight? This is what I recommend:

First off, take a piece of paper and quick make 4 columns. Title them "Time", "Temperature", "Acetaminophen", and "Ibuprofen". Simply record the time, fever, and how much Acetaminophen or Ibuprofen was given.

This will help you keep track of how you are treating your child, especially when you and other caregivers are tired in the middle of the night. It will also ensure everyone is giving the same dose and being consistent. 

I recommend treating children that are quite miserable with their fevers every 3 hours. Here's how to do this. Give a dose of Acetaminophen. In 3 hours, give a dose of Ibuprofen. 3 hours later, give a dose of Acetaminophen. This will get you on a great schedule and keep your child most comfortable. Temperature should begin to come down 30-60 minutes after giving the medication. 

Now, there are a few exceptions to the treat at home rule. Here's when your child MUST be seen by a healthcare provider:

• Infants under 2 months old with a recorded fever of 100.4 F or higher taken rectally
• Children with persistent high fever that will not come down despite appropriately dosed medication
• Any child who appears very ill - especially those too weak to eat, have stopped urinating, or have drastic changes in behavior or level of consciousness

I tell parents if you are concerned, it is better to be safe and get your child seen. Really take a look at your child. If they had 103 fever, you treated it appropriately, and now they are running around the house, eating and drinking, and looking great, they are likely fighting a virus and are doing just fine! If they had 103 fever, you treated it appropriately, and they are laying on the couch, won't get up, won't drink, and look very ill, then please get them seen.

So let's stop fever phobia! Let's be proactive, keep our kids feeling good, and treat them the way they should be treated! 

What's In My Grocery Cart?

Crazy Diet - Aisle 100?

I cannot even guess the number of times I have been asked "well then what DO you eat?". When I got hit with all these allergies and diet restrictions in my mid-20s, I literally was shocked and so very confused. I made some bad choices, have accidentally eaten some of my no-foods (and paid the price), but I also learned a lot along the way. Today's post is a sneak peak into my favorite foods and what's in my grocery cart. I don't need a fancy market for my needs - Kroger fits me just fine!

Here's a summary of what I'm dealing with:

• Gluten Intolerance
• Tree Nut Allergy
• Lactose Intolerance
• Sesame Seed Allergy

Along with that, I try to avoid MSG (causes me to have asthma attacks) as well as aspartame (causes severe belly issues). I am careful to read all labels on every single item I pick up and even consider putting in my cart. This is the number one lesson I can teach you - READ THE LABELS! You have to learn about all these hidden ingredients that are in our foods. As you begin to read the labels on your quick and easy frozen dinners for example, you might just be shocked. If I cannot pronounce it, I don't eat it!

Also, I try to shop primarily the parameter of the store. This really helps you to stay focused on the most essential nutrient-dense items. I do wander in occasionally for specific ingredients but the majority of my time is spent outside of the aisles.

Let's break this down by section. The items I have listed are what I keep in stock. Obviously I don't use them up every week so they come and go off my list but they are my go-to items. I also have to vary my items by season and availability, so keep that in mind.

1. Produce - Fruit (depends on what is in season)
1. Organic Apples
2. Bananas
3. Organic Red Grapes
4. Organic Blueberries
5. Organic Strawberries
6. Melon (honeydew or cantaloupe)
7. Mango
2. Produce - Vegetables
1. Organic Baby Carrots
2. Organic Celery Hearts
3. Organic Baby Spinach
4. Cucumber
5. Bell Peppers (organic when available)
3. Produce - Other
1. Sweet Onion
2. Sweet Potato (love the microwavable ones)
3. Acorn Squash
4. Spaghetti Squash
4. Dairy
1. Organic Lactose Free Milk (Horizon or Organic Valley)
2. Organic Large Brown Eggs
3. Lifeway Keifer (plain)
4. Sargento Natural Cheese Snacks (hard cheese is low in lactose)
5. Simply Bliss Coffee Creamer or So Delicious Coffee Creamer
6. Ranch Dressing (Simply Dressed is my favorite)
5. Meat
1. Organic Chicken Breasts (2)
6. Frozen
1. Gluten Free Frozen Waffles (Vans)
2. Gluten Free Frozen Pizza (Udi's)
3. Gluten Free Cinnamon Raisin Bread (Udi's)
4. Gluten Free Millet and Chia Bread (Udi's)
5. Frozen Mixed Berries
6. Ben and Jerry's Cherry Garcia Fro-Yo (1 pint)
7. Frozen Vegetables (any variety - sometimes specific to a recipe)
7. Miscellaneous Items
1. Organic Chicken Broth
2. Popcorn (for air-popper)
3. Sunflower Butter or Earth Balance Peanut Butter and Coconut Spread
4. Organic Jam
5. York Peppermint Patties (snack size)
6. Brown Basmati Rice
7. Ginger Ale
8. Organic Ginger Tea Bags, Organic Peppermint Tea Bags, Yogi Detox Tea Bags
9. K-Cups of Coffee for the Keurig
10. Organic Pasta Sauce

Well there you have it - my grocery cart in a nutshell. Of course sometimes there are sales and specials and so extra items meander their way into my cart but I wanted you to get a sense of the options that are out there (including what I splurge on). And this is without going to specialty stores like Trader Joes or Whole Foods, which offer even more variety and options. I love that with the Kroger Plus Card, they track my most commonly purchased foods (especially store brand) and will send me coupons for these items in the mail! Yes, you really can save money and eat right!

When you make a decision, or are forced, to eliminate a food from your diet, it is NOT the end of the world. It will be hard but you will learn you are not condemned to a life of salads with no dressing, I promise! I encourage you to get on Pinterest and start searching for recipes. Look on Amazon for allergy free cook books and resources. There is so much information and options out there just waiting for you! And trust me, with a little patience, you'll be eating yummy food that doesn't cause you grief in no time!

Please feel free to comment with more great items you've found in your store!

Diffusing Essential Oils for Beginners

Diffusing Essential Oils for Beginners

Who doesn't love an amazing smelling home? But who wants to put chemicals into the air to do it? If you take a look at the most popular room fragrance sprays and scented gels you would probably be shocked at the toxic ingredients. And do those store-bought items give you health benefits? Clean the air? Kill germs? Motivate and energize or lull you to sleep? Probably not. So let's talk about diffusing essential oils!

One of the most debated topics is what diffuser should I buy? There are so many factors that play into this question! Size of the room? Length of run time? Ease of cleaning? You really need to take a good look at the options and choose the best for you. Personally, I love the Zaq Noor diffuser. I have owned two of these for a few years now and had no problems with them. You can find it on Amazon here: Zaq Noor Diffuser

Search online, do your research, read the reviews, and make a good decision that will benefit you and your home!

Now, let's get to the fun stuff! You own your diffuser and want to start creating the perfect atmosphere in your home or office. I'm going to walk you through some of the most popular and beneficial diffuser blends. Some are very simple and some have a few more ingredients but all of them are effective and smell amazing!

• Need some ENERGY?
• 4 drops Peppermint + 4 drops Wild Orange OR any Citrus oil
• Time to FOCUS?
• 2 drops Frankincense + 2 drops Vetiver + 4 drops Lavender
• Want some JOY in your day?
• 6-8 drops of Citrus oils
• Desperate to DE-STRESS?
• 4 drops Lavender + 3 drops Clary Sage + 2 drops Ylang Ylang + 1 drop Marjoram
• ALLERGIES got you sneezing?
• 2 drops Lavender + 2 drops Lemon + 2 drops Peppermint
• Love some SWEET DREAMS?
• 3 drops Lavender + 3 drops Vetiver
• Ready for some CLEAN AIR?
• 3 drops Peppermint + 3 drops Lemon
• Who doesn't love a FLOWER GARDEN?
• 2 drops Clary Sage + 2 drops Geranium + 2 drops Lavender + 2 drops Roman Chamomile
• IMMUNITY boosting necessary?
• 2 drops Rosemary + 2 drops Clove + 2 drops Eucalyptus + 2 drops Cinnamon + 2 drops Wild Orange

Really the options are endless. Play around with your oils and see what makes you feel good. Many people benefit from switching things up every couple weeks to get the most benefit from the oils. If you are interested, please contact me anytime!

The blends I have listed for you today are geared toward specific goals in your day (with the exception of Flower Garden - that just smells good!). If you really are just wanting your home to smell good, you can diffuse any blend of your oils! Aim for about 6-8 drops of essential oil in your recipe. Check your diffuser's instructions for guides on cleaning your diffuser to keep it running smoothly. 

Sit back, inhale, and enjoy!

Slow Cooker Pineapple Chicken

Slow Cooker Pineapple Chicken

Ready for a mid-week recipe? This one is a quick, easy, and absolutely yummy one! There are so many ways you can make it your own - a million variations are possible and they are all fabulous.

Here's the basic ingredients:

• 4 chicken breasts, boneless and skinless, cut into 2" cubes
• 1 large can (at least 20oz) of pineapple chunks in juice
• 2-3 tablespoons soy sauce (to your taste)
• 1-2 cloves garlic, minced (to your taste)
• 1 tsp ground ginger
• 1/3 cup of honey, maple syrup, and/or brown sugar
• 1 tbsp cornstarch
• Vegetables - red/orange/yellow bell peppers, water chestnuts (drained), sliced carrot, etc

So there's some options in your ingredients. You can really tweak this to your own taste. Extra spices including paprika are fabulous in the dish. You can also choose to add Teriyaki sauce. Try to pick vegetables that are nice and hearty. 

Instructions:

1. Pour juice from the canned pineapple into a mixing bowl. Add soy sauce, garlic, ginger, and honey and whisk to combine. (Can add any other spices, brown sugar, sauces, etc.) Add the cornstarch and stir until combined.
2. Place the cubed chicken into a slow cooker (4-7qt). Put in the pineapple. Add hearty vegetables including carrots at this time. (You may add bell peppers now for a softer texture on completion or in the last 30 minutes of cooking for a crunchier texture.)
3. Pour the pineapple juice mixture over the chicken and cover.
4. Cook on low 4-6 hours.

This is a hearty recipe. I've had it cook much longer than 4-6 hours and do just fine. Other vegetable ideas include snow peas and zucchini. Again, if you want a softer vegetable, cook the entire time. Otherwise add them towards the end for a crunchier texture. 

This is great served over rice or quinoa! I personally love it over Basmatti or Jasmine rice. You'll have a lovely sauce at the end to pour over top of the dish.

I hope you enjoy! This is a colorful and tasty edition to your slow cooker recipe stack!

Honey

Honey - Is it Worth the Hype?

Raw Honey. Unfiltered Honey. Local Honey. Honey in a squeeze bottle. Honey in a jar. Organic Honey. If you're like most consumers, you buy the honey in the cute little bear plastic squeeze bottle and use it as a sweetener. But did you know the potential health benefits? 

"My son, eat thou honey, for it is good" Proverbs 24:13

• Honey is full of antioxidants! 
• That means it can help reduce your risk of some cancers as well as heart disease.
• Honey is great for your digestive track! 
• Helps with ulcers as well as gastroenteritis (stomach flu)
• It fights germs!
• Honey is anti-bacterial, anti-viral, anti-fungal (due to the enzyme in honey that makes hydrogen peroxide) making it a great booster for your immune system
• Helps coughs and sore throats!
• Honey, particularly buckwheat honey, helps to suppress coughs and soothe sore throats. This is a particularly great treatment for children! (Please do not give honey to infants less than 1 year old)
• Balances blood sugar!
• Honey is the perfect combination of fructose and glucose which helps the body to regulate its own blood sugar levels.
• Get your probiotics!
• Honey has a very large amount of the good bacteria our bodies need, similar to what you find in yogurt.
• Lots of other benefits!
• Honey is known to help those who suffer from eyesight problems, need to lose weight, have urinary tract disorders, deal with bronchial asthma, or need help with nausea and diarrhea.

So what's the best way to buy honey? Ideally you want raw honey from a local beekeeper. By buying raw and local, you are eating honey from bees where you live! This helps boost your immune system even further and helps protect you from seasonal allergies. This honey is available 'completely raw' which will contain chunks of comb and is not filtered. There is also 'unfiltered raw' or 'strained' which is more easily available but may crystallize faster than other honey. Finally there is 'filtered raw honey' which has been just slightly heated to allow it to pass through a fine filter leaving it more clean but may negatively impact some of the enzymes. Check out your local farmer's market to find this honey for purchase. Some major supermarkets and health food stores are beginning to carry more local products so you may have luck there.

If you don't have access to local honey, the next best is 100% honey from the store. I would choose organic whenever possible. Unfortunately, without it being raw, the honey has most likely been super-heated which causes it to lose much of its enzymes. These will unfortunately be most of your grocery-store purchased honey. Now, I would still encourage this over white sugar or corn syrup as a sweetener but you will lose much of the immune system boosting benefits. 

So next time you are looking for a natural and sweet way to heal your body, check out raw local honey! Your friendly local bees are working hard to help you!

Allergies and Essential Oils

Allergies and Essential Oils

Achoo!! Spring is in the air! The pollen rides on the wind like snow on Christmas. It means green grass, new leaves, fresh flowers, and sniffles, sneezing, and itchy eyes! Yep, it's a season of change and misery for many.

Yet again, essential oils have you covered! Allergies are no match for essential oils. With the right blends and protocols, you and your family can enjoy walks outdoors without needing tissues and medications.

The combination of Lemon, Lavender, and Peppermint (or LLP in the oiling world) is very well known for its potent ability to support your body through season threats.

For daily support, I highly recommend applying LLP in a roller bottle to the bottoms of the feet every morning and night. This combination is safe for children! 

For active symptoms, apply LLP in a roller bottle diluted with FCO to the feet, neck, chest, around ears, throat, and anywhere else the symptoms are being felt. 

LLP can also be diffused during allergy season. Simply use 2 drops of each lemon, lavender, and peppermint in your diffuser to support everyone in your home!

Are you ready to try essential oils? Please email me for more information and personal recommendations!

Remember that if your allergies are cranked up, odds are your immune system is working overtime! Remember to keep boosting your immune system! Refer to my blog post on immunity for lots of ideas!

I Got Glutened! Now What?

I Got Glutened! Now What?

Sigh.... we've all done it. Every gluten free girl and guy out there has successfully gotten 'glutened'. You try so hard - read every label, ask 100 questions, check and double check - but sometimes, it sneaks in and you definitely don't see it coming. Now it's a few moments or few hours later and you feel like a truck hit you. As I write this post, I am recovering from a mild gluten exposure. I say mild because I'm doing half-way decent at the moment but if you had talked to me at 2am during the night, I thought I was dying! I spent hours pacing my apartment, praying for the pain to pass. Today I was exhausted and had headaches but I was able to perk up faster than ever before! That's right - there is good news! You can help yourself recover and get back to feeling fab faster than you thought possible! 

Now, I am not talking to my Celiacs out there. You are a unique group and know what you need to do to recover from your illness when it flares. While you may find this post interesting and helpful in ways, it's not geared towards you. But my gluten intolerant folks out there - this IS for you!

When you suffer from gluten poisoning, there are a variety of symptoms that may occur. Some feel them nearly immediately. Nausea and vomiting are the symptoms can present the quickest. Abdominal pain, bloating and gas, diarrhea, headaches, brain fog, body aches, and extreme fatigue are the most common symptoms that follow. These can develop over a few hours to a few days. Really the symptoms of being 'glutened' vary from one person to another.

One of the most obvious symptoms is the bloating that some of us get. I had never seen anything like this til I experienced it myself. The longer I stay off gluten, the faster this reaction tends to happen. It used to take a solid 12 hours but now I can begin to see the changes within a few hours of being 'glutened'.

The progression of my bloating after being 'glutened' March of 2014

There you have it. I'm not looking so hot! The first picture is the most impressive so here's that one by itself:

Honestly makes me sick looking at these pictures! Not to mention I am really not feeling well so try to look away from how terrible I look! Please know I am sharing what were some of my worst days with you so you can understand the intensity of what being 'glutened' can feel like. One of the things to note is not only is there obvious abdominal swelling but if you compare it to the final picture, there is swelling of the arms, chin, and face visible as well. This really affects the entire body! I can't tell you what it was like trying to squeeze my suddenly pregnant-feeling belly into a tight scrub top the next day!

And while bloating is the most obvious, the silent symptoms are the worst. The headaches are unbelievable. The abdominal cramping will stop you in your tracks. The nausea and indigestion are enough to make you swear off food all together. Now for the lovely side of things - the changes in bowel movements just plain sucks. Some deal with diarrhea, some with constipation, some a mix of the two. There's always lovely gas and as your intestines are so beyond inflamed, there can be mucous as well. See, didn't I tell you it was lovely? Trust me - I don't want to talk about this but I feel like I need to share what can happen so that if it's happening to you or a loved one, you can really get it. This is no joke people. It's utter misery! 

Now for the good news! You CAN help yourself recover from these gluten poisonings! Today I'm going to highlight the top ways to get yourself back on track ASAP!

1. If at all possible, identify what food was your source. If there are left-overs, throw them away! Make a note so you can avoid this in the future! You may be able to handle the corn tortilla chips at one restaurant but not another - it can be that simple! 
2. Drink water! Water, water, and more water is your friend. You need to flush your body of the toxin as quickly and efficiently as possible.
3. Avoid caffeinated and carbonated beverages. This is the last thing your gut needs right now! Bubbles will only make the intestines feel worse and caffeine can make diarrhea and nausea worse so just stay away!
4. Make some tea! Ginger, peppermint, and chamomile herbal teas are known for their properties to help ease stomach and intestinal discomfort. Since these are decaf and non-sugared, they also count towards your daily water intake, so drink up!
5. Get probiotics on board! If you are already on a high quality probiotic, good for you! Whatever dose you are taking, I typically recommend doubling it during the time your body is suffering from the gluten. If you are not taking a probiotic, please invest in a high quality one ASAP. (I will address more on probiotics in a future post).
6. Keep your foods simple. You need lots of protein to heal and recover but stay away from complex foods, grease, very fatty, spicy, and super salty foods. Stick to whole food goodness. Boil your vegetables so they are easier to digest. Eat multiple small meals throughout the day.
7. Rest! If at all possible, nap and rest. Your body is going through a lot of inflammation and it desperately needs all the energy possible to maintain its recovery efforts. A light walk is fine to help move things along but don't stress yourself. Listen to your body and when you're tired - give in!
8. Use alternative methods to help heal yourself. I am so lucky and blessed to have essential oils in my life. A combination of ginger, peppermint, fennel, orange, lavender, and basil will help you feel better fast. Simply inhaling the oils can help ease symptoms. If you're interested in essential oils, contact me.
9. Take ibuprofen when you need it. While I am the first to tell you to stick with alternate methods of healing first before reaching for a medicine bottle, there is some solid evidence that getting ibuprofen on board early in the recovery process from gluten is very helpful. I recommend taking it every 6-8 hours to help with aches (both body and head) and also decreasing the inflammation in the gut.  
10. Honor yourself. Keep tabs on how you feel. Sometimes it will change hour by hour. Treat yourself kindly. Use a heating pad, take a warm bath, enjoy a good book, and just take care of yourself. If you let go and just let your body heal, you will likely recover much quicker!

From one gluten free girl to all my other gluten free girls and guys - I wish you luck in never being 'glutened' but I also hope this has armed you with some new ideas to help you recover if it ever does happen!
If you have any tried and true recovery ideas, please post them in the comments below!