Tag Archives: tummy

Being Gluten-Free in Brazil

5 Mar

I arrived to the Rio de Janeiro airport in the wee hours of the morning. I quickly saw that the city was already hustling and bustling about. I expected the airport to be a bit of a mad house: people coming up to you, offering you a hostel, taxi, tour, hotel, ride to wherever you would want to go. That was what I encountered in Mumbai, India, and for some reason, I thought Rio would be just as overwhelmingly. Surprisingly, there were the usual smatterings of people holding signs with foreign names, or signs touting the name of their tour companies, but there were not many people. Which was a relief!

I stopped at the tourist information desk before leaving the airport, armed with a map and a booklet of which airport bus to take. It was quite easy to find the stop for the blue airport “omnibus,” although none of the operators seemed to know exactly which bus we should get on. After about half an hour, I asked the operators again, then checked with the bus driver (in Espanol rather than Portuguese) to verify he could take me to Copacabana. Next thing I knew, we were rolling down the busy highway towards Rio’s city center!

I hadn’t done any research on the food in Brazil prior to going. From the bus, I saw bakeries (padarias) filled with gluten-free pastries, some fancy restaurants, a few standard cafeterias, but no supermarkets. I was a bit afraid of what I would find waiting for me. After checking into our hostel, we headed out to the beach. Little did I know that Brazil has a plethora of choices when it comes to beverages. My three favorite ones are:

– coco gelado (ice cold coconut water that the servers hatch into with a machete and stick a straw into)

coco gelado

– acai (yes, the superfood berry is blended up into a smoothie…and it is to die for! this got me through the ultra-humid days and hikes around the city. You can order it just as a “bebida” and it will come as a smoothie. If that is too thick, you can find acai juice in the markets)

acai smoothie

– caipirinha (the national cocktail of Brazil, made with its famous alcohol, cachaça, sugar, and lime)


Out of all of the South American countries, Brazil is among the most expensive ones in which to travel–and, I quickly realized,  to eat out. One main entree can run between 50 and 100 Brazilian reais, about $25-$50 USD. We could not afford to do the tours we wanted and eat out once a day for that price. Instead, we opted for the local supermarket. Most Brazilian supermercados offer a good selection of fresh fruits and vegetables. My husband and I love to eat meat (we still try to make protein a large part of our diet, despite neither currently lifting weights nor engaging in high-intensity interval training). We were delighted to find steak in the supermarkets for around $5 USD for 300-400 grams. Of course the price varied depending on the cut of meat, but we ate well with what we purchased. We got into a routine of purchasing most of our food at a supermarket and making one big meal (usually dinner) per day back at the shared kitchen in our hostel.

As far as vegetables, good, fresh lettuce was hard to come by. Most of what we found was wilted and undesirable. We opted for bell peppers, onions, tomatoes, and carrots. The fruit in Brazil was amazing! We ate a fresh mango–purchased for $1-2 USD–every night. They were better-tasting to me than the ones we had in Thailand. The meat we got was not excellent quality, but it was tasty for its extremely affordable price. We squeezed lime and sprinkled pepper over it as it was cooking, and it was filling after a long day out and about. During the day, we ate small meals and/or snacks frequently. These little guys saved me:

povilho snacks

They are “polvinho” cookies or “polvinho biscuits,” although they do not taste like cookies or biscuits. They are light, airy snacks that come in a few different flavors (traditional (which is just lightly salted), cheese, salsa and onion, and sweet). I think I tried each flavor, and all of them were good! They aren’t the most nutritious, but when a Celiac is in a bind and/or on a 22-hour bus ride, these snacks sure do taste good. Other than these, I mostly ate fruit, veggies, and lunch meat. DO NOT eat the canned tuna. It is fishy and cannot be compared to anything other than cat food. I also found meringues in the supermarkets, which were nice to curb my sweet tooth.

Breakfast in Brazil is not easy. Every morning in each hostel we stayed in, we were served small French bread loaves either with cold cuts (processed meat and cheese) or hot dogs that had been cut up and cooked in a tomato-based sauce with onions. Luckily, I can tolerate oats. I just carried plain instant oatmeal (which I found in the supermarkets, labeled “flocos de aveia” or “aveia com flocos”) with me to each hostel and asked for a bowl. Depending on what the hostel offered, I’d either add fruit or a bit of jam to the oatmeal for flavor. For those true Celiacs that cannot tolerate oats, it would be best to make your own breakfast or bring something that you can eat. You can easily find eggs in the supermarkets, although Brazilians usually eat them for lunch or dinner with rice or on a sandwich.

Of course, you have to try some dishes to better understand the culture and country you are visiting. My good Brazilian friend lives in Belo Horizonte, in the state of Minas Gerais. I informed her of my allergy prior to visiting her. She took my husband and me out to a Bahian restaurant and ordered moqueca, a seafood stew with a thick yellow-orangeish broth that reminded me of yellow curry. The taste, however, was far different from curry and had a hint of cilantro. Accompanying the moqueca was a bright orange powder that my friend encouraged me to put with  the stew and rice. I was hesitant because it looked like a flour of some kind. After verifying with our server that there was no wheat and/or gluten in it, I tried it. Boy, was it delicious! We stuffed ourselves.


Here is the “flour” we added to our stew:

manioc flour

I researched what moqueca was made out of because my friend kept telling me the Brazilian word. It translated as “manioc,” and I had absolutely no idea what that was! Turns out that manioc, along with polvinho, come from the same root: the cassava plant.

Because my friend is from Minas Gerais, she wanted to share some local food with me. I hesitated because its name was pao de  queijo, literally “cheese bread.” We checked the back of all of the packages, and they proudly announced, “NAO CONTEM GLUTEN!” After double-checking each ingredient in the pao, I ate four of five of these rolls to my heart’s content.  My friend informed me that pao de queijo is a typical breakfast food. Many Brazilians tear the little rolls in half and spread butter or marmalade on them–or even a slice of cheese! To me, they were perfect right out the oven without anything added. It was such a treat to eat gluten-free bread that could be found in any supermarket! Here they are:

pao de queijo

©Lucia Adverse 2009

The moral of this long post: in Brazil, the cassava root, shown below, is your best gluten-free friend!

Here is the root in its natural form, then the flour produced from it:

cassava root

cassava flour

Enjoy your visit to Brazil and please share any gluten-free treasures you found and/or know of for other travelers to try. ;D

I’m currently in Peru and am taking notes of what to eat–and what to avoid–and will update with a Gluten-Free Peru edition within the next few weeks. Please check back!


Flourless Spinach Quiche

3 Oct

While preparing food for my competition, I came across a few really great resources that helped me do things with chicken and egg whites other than just simply boil them. Now that I’m no longer dieting and it’s after the competition, I have been experimenting with cooking new dishes and baking different cookies and cakes. One website that has been a wonderful, helpful resource both on and off the competition diet has been Chelle’s Fitness Recipes, found here: http://billandchelle.com/fitness/recipes.html. For those of you on a figure competition diet, I recommend clicking on the “View Figure Competition Friendly Recipes Here” link just under the page’s header.

I adapted Chelle’s “Crustless Spinach Quiche” slightly, using what I had in my refrigerator. Here is what I used:

1 tbsp olive oil

5 garlic cloves, minced

3-4 cooked chicken tenderloins, flavored with basil (1-2 chicken breasts could be used instead)

1/2 package of fresh lettuce (about 6 small spinach plants)

12 egg whites

1/2 cup shredded Formaggio al Tartulo (a mild-flavored Italian sheep cheese; could probably substitute Parmesan for a stronger taste or cheddar for a milder taste)




Heat oven to 350 degrees Fahrenheit, or about 180 Celsius. Mince all of the garlic cloves, chop onion (if you want to add it), and cut chicken tenderloins or breasts into chunks or strips.

*Chelle’s original recipe only calls for two cloves of garlic ; I love garlic and its healthful properties, so I always use more. The original recipe also has one small onion, which I was out of. I had chicken tenderloins left over from a previous meal. I sprinkled basil on them, then cut them into chunks. You could use any kind of chicken; the original recipe has chicken sausage. I had tofu in the fridge and considered using that as an alternative to chicken.

1) Put olive oil in a skillet and saute garlic and onion for a few minutes. Add in the chicken to warm it up; saute all three together until onion and garlic are browned. Rinse spinach leaves and cut up if necessary while food is sauteing.

2) Using a fork, whisk 12 egg whites in a large bowl. I whisked them as the recipe said for a couple of minutes, or until the whites started to bubble a bit.

3) Add all ingredients: sauteed chicken, garlic, onion, spinach, and cheese. Mix together with the egg whites until all ingredients are moistened. Depending on how much spinach you use, you may want to add another egg white. Add seasonings to the mixture. I only used pepper and basil.

4) Coat a glass or metal dish with non-stick cooking spray or oil. Pour the mixture into the dish and pop it into the oven.

5) Bake for 40-45 minutes or until the center is cooked.

I served this dish with some steaming fresh green beans. It was a delicious, healthy, satisfying meal! Gluten-free and yummy. I was quite happy with the taste, as it was my first time making quiche. I usually avoid quiche because of the crust. Now I will try my own versions. The best part of a meal like this is you can eat the leftovers for breakfast the next day!

The Journey Continues: My First Competition

23 Sep

I am sitting here on my comfy couch, a day after my very first figure and bikini competition, with a bloated tummy yet content heart. After 12 weeks of grueling training, restrictive dieting, rigorous scheduling, and an insane amount of self-discipline, I accomplished my personal goal of transforming my body and competing in something I never thought I would have the mental wherewithal to do. The emotions hit me sporadically throughout my training, usually when I least expected it: first thing in the morning over a bowl of oatmeal or in the gym in the middle of a superset. At first I thought that I would be emotional upon hearing my name called on stage. But yesterday, after so much waiting and anticipation, I was just relieved to finally be up there! My emotions held off until today, when everything hit me while riding in a taxi from an enthralling post-competition Costco trip.

I DID IT!!! I didn’t place in the top five of either category as I had hoped, but I:

  • Researched and found an upcoming competition in a foreign country, contacting various people and communicating in Korean to get all of the details
  • Set a goal to be ready for the competition from 12 weeks out
  • Met with a personal trainer/bodybuilder to understand the basics of what I had to commit to in terms of dieting and exercise
  • Developed an exercise plan and chose my workouts for each week
  • Tailored a diet specific to my needs, including meal-planning and calculating and tracking all macro-nutrients
  • Reduced my body fat percentage from 17% to 10% in 10 weeks in a healthy way
  • Challenged myself mentally, physically, spiritually, and emotionally like I never have before

I wish that I would have been keeping a journal throughout this process; however, I simply just didn’t have the time to write. Between working out two hours per day, working eight hours per day, cooking and prepping food at least an hour per day, going grocery shopping three to four times per week, actually eating as much (and when) as I was supposed to, I could barely get to bed with enough time to get that much-needed muscle-building recovery sleep in. It was rough: there were days I thought I was going to rip peoples’ heads off due to the calorie deficit. There were a lot of things that I experienced that I don’t know if other women–or any athletes–have experienced. I am grateful to the wonderful competitors that did make the time to blog about everything. They literally saved me!

I live in South Korea, where a gym membership is outrageous, most gyms do not have the “incline” function enabled on treadmills, a personal trainer costs a minimum of $45/hour (on top of the monthly gym fee), many “trainers” have limited knowledge about how to healthily and properly build muscle, and the overall fitness philosophy is a bit behind that of the Western countries. So I decided to do this on my own. I am thrilled with the results, although last night and today I am reaping the effects of trying to eat somewhat “normal” food. It’s waaaay too early to be incorporating carbs, but those carnitas have been calling my name for 12 weeks! I made gluten-free oatmeal raisin cookies tonight–yes, it might sound weird after having oatmeal as one of my main three sources of carbs for the last three months–and they were amazing! I’ll share the recipe I found online.

Competition day was not the smoothest day; there was a lot of confusion between everything being in Korean and nothing at the show being neither well-organized nor well-orchestrated. But it was what I expected: an early morning starting at 5:40 a.m., a long day of sitting around and waiting, a lot of nerves coursing through my body and questions running through my head, then rushing around to do my three suit/look changes back-to-back. Although I didn’t place, I had a wonderful group of friends that turned up to support me. I got a huge smile on my face every time I heard them yelling “foreigner!” or my competitor number in Korean. My husband was just amazing: right in step with me, helping me pump before going on stage, applying Bikini Bite and spray tan periodically as needed, giving me a kiss before going backstage, and yelling my number in Korean while reminding me to show my “MUSCLES!” in English. Right now, I’m just trying to bask in the satisfaction that I DID IT and nurse my poor, sensitive tummy back to its happy, clean-diet state. Maybe after one more peanut-butter M&M…