As many of you may have noticed, there is a gluten-free movement going on. It is now common to see gluten-free signs in grocery stores, entire gluten-free sections, and foods labeled gluten-free.
When I was in my 20's, I went off of wheat for a few years (all wheat products, including white flour). It helped me tremendously with the chronic migraines that I had. I had to make many of my wheat-free foods at home, things like muffins, bread and pancakes. Then "wheat-free" became much more popular and I watched as more and more wheat-free packaged foods hit the market.
Now the gluten-free trend has replaced the wheat-free movement. Many grains contain gluten, including barley, wheat, rye, spelt, kamut and oats that are contaminated with wheat either during growing or processing, and triticale. The gluten-free grains include amaranth, quinoa, rice, millet, corn, teff, and gluten-free oats (as long as they are from a company that offers uncontaminated oats).
I personally know several people who can not have gluten in their diet because they have Celiac Sprue Disease. They monitor it very closely and make much of their food from scratch to ensure that it is "clean". They have had health problems greatly alleviated or completely erased from living a completely gluten-free life!
One thing that I have noticed, however, is that gluten-free appears to be a diet trend at the moment, weight-loss being the primary motivator in many cases. While I support people being a healthy weight, I have a few suggestions to offer to those that may be new at this. There are many packaged "gluten-free" foods, that while they may be free of gluten, they are extremely high in calories and containe high glycemic ingredients, such as potato and rice starch. Such ingredients are used to bind the gluten-free grains and give it a lighter texture, however they are very high on the glycemic index (GI) and the carbohydrates are of a poor quality.
A highly recommended alternative is to avoid consuming processed high GI foods and stick to a whole foods diet. Use healthy, low GI ingredients such as brown rice flour, garbanzo bean flour, tapioca flour, coconut flour, sweet potatoes, amaranth and quinoa flours, and uncontaminated oats.
As far as pasta is concerned, let me tell you it has come a long way! The gluten-free pastas available now are delicious! My favorite brand is Tinkyada, made from brown rice (I opt for brown rice pasta as opposed to white rice pasta, which is much higher on the GI index). The pasta holds up amazingly well, whether using it for hot dishes such as spaghetti, or for cold dishes such as pasta salad.
Please feel free to send me any gluten-free recipes that you have tried and would like to share! I'm especially interested in low-glycemic ingredients (as mentioned above). I will be starting a section here in my blog specifically for these recipes, including some that I have in my collection!
Tuesday, August 16, 2011
Friday, July 22, 2011
Blueberry Yogurt Parfait
Recipes for Health
Blueberries Pack a Nutritional Wallop
By MARTHA ROSE SHULMAN
Blueberries are the king of fruits when it comes to micronutrients. They may not have the vitamin C of oranges and grapefruit, or the potassium found in bananas. But blueberries do have an abundance of phytonutrients, whose strong antioxidant and anti-inflammatory properties, some scientists believe, may help protect against heart disease, colon cancer and other maladies.
The beneficial phytonutrients in blueberries are anthocyanins, a type found in other fruits and vegetables with red, blue and purple pigments. Scientists use a test called the O.R.A.C. (short for oxygen radical absorbance capacity) to rate the antioxidant capacity in foods, and by this measure blueberries always come out on top. So if red wine is off limits and beets just aren’t your thing, try adding a half cup of blueberries to your cereal or yogurt in the morning, throw a half cup of frozen blueberries into your smoothie — or try any of this week’s recipes.
Blueberry Yogurt Parfait
This beautiful parfait tastes so much richer than it is. You can serve it for breakfast or for dessert. Look for organic yogurt that has no thickeners or gums added to it.
2 cups blueberries
1/4 cup sugar
1 tablespoon freshly squeezed lime juice
1/2 teaspoon balsamic vinegar
2 cups drained low-fat yogurt or low-fat Greek style yogurt
1 tablespoon shelled pistachios, finely chopped
1. Combine the blueberries, sugar, lime juice and balsamic vinegar in a medium saucepan, and bring to a boil over medium heat. Cook for five to 10 minutes, until the liquid is reduced and the blueberries have cooked down to a jam-like consistency. Allow to cool. You should have about 1 cup of thick, jammy sauce.
2. Spoon 1/4 cup thick yogurt into the bottom of each of 4 tumblers or parfait glasses. Top with 2 tablespoons of the blueberry sauce. Make another 1/4 cup layer of yogurt on top of the blueberry sauce, and finish with another 2 tablespoon-layer of blueberry sauce. Cover tightly and chill for at least 1 hour. Just before serving, sprinkle finely chopped pistachios over the top.
Yield: Serves four.
Advance preparation: The assembled parfaits will hold in the refrigerator for a day. Sprinkle on the pistachios just before serving.
Martha Rose Shulman can be reached at martha-rose-shulman.com.
Wednesday, May 4, 2011
Chicken Mango Salad
CHICKEN MANGO SALAD
1 1/2 cups of lettuce or mixed greens
half of a cooked chicken breast, cubed and skinless (I used leftover BBQ chicken breast)
1/2 cup diced or sliced tomato
1/2 sliced mango
Newman's Light Balsamic Vinaigrette (or any other favorite)
Toss all of the ingredients together and enjoy!
Hint: go easy on the dressing...2 oz. has 90 calories and 8 grams of fat...2 oz. equals 4 Tablespoons
Wednesday, April 27, 2011
Are You Serious About Working Out?
Are you serious about working out? Do you wish you were working out but always feel like you can't find the time? The time is there, no matter how creative you have to be, it is there.
When I first became a single mother, when my boys were 5 and 8, and I was on a mission to lose 60 more pounds, I couldn't go down to the gym any more in the morning because no one was there to be home while my kids were still sleeping. My solution at that time was to borrow my sister's treadmill that she wasn't using and I set it up in my living room. I would wake up before my kids got up, get the good music going on my ipod, and crank out 30-40 minutes of cardio. It took a little creativity and flexibility to get a new system down, but it worked. After I realized I could get the cardio done at home, I decided I could take my kids with me to my neighborhood gym and set them up in the small seating area next to the front desk where I could see them. I would pack snacks and legos and other things to keep them busy. I had my workout written out ahead of time. My kids were within eyesight the entire time I was working out, and they knew they had to stay where they were while I worked out. It wasn't optimal, but I made it work under the current circumstances!
Life is busy, so ask yourself if you think it's going to slow down anytime soon. If the answer is "no", then you have to MAKE the time fit into your busy life, rather than waiting for life to slow down so you can "find" the time!
Fit fitness into your day!!!
When I first became a single mother, when my boys were 5 and 8, and I was on a mission to lose 60 more pounds, I couldn't go down to the gym any more in the morning because no one was there to be home while my kids were still sleeping. My solution at that time was to borrow my sister's treadmill that she wasn't using and I set it up in my living room. I would wake up before my kids got up, get the good music going on my ipod, and crank out 30-40 minutes of cardio. It took a little creativity and flexibility to get a new system down, but it worked. After I realized I could get the cardio done at home, I decided I could take my kids with me to my neighborhood gym and set them up in the small seating area next to the front desk where I could see them. I would pack snacks and legos and other things to keep them busy. I had my workout written out ahead of time. My kids were within eyesight the entire time I was working out, and they knew they had to stay where they were while I worked out. It wasn't optimal, but I made it work under the current circumstances!
Life is busy, so ask yourself if you think it's going to slow down anytime soon. If the answer is "no", then you have to MAKE the time fit into your busy life, rather than waiting for life to slow down so you can "find" the time!
Fit fitness into your day!!!
Monday, February 21, 2011
High-Protein Snacks
9 High-Protein Snacks
Drop those oily chips and fattening cookies; these snacks will help you pack in the protein while feeding your hunger.
By Sabrina Rogers, Nutrition Correspondent
9 High-Protein Snacks
Busy men are always looking for nutritious snacks to eat when they are on the go. Unfortunately, many of you end up grabbing high-carb, high-fat and low-protein convenience store snacks, which are terrible nutritional choices.
Although the opinions of experts vary greatly as to how much protein men should consume on a daily basis, the generally accepted figure is one gram of protein per 2.2 pounds of body weight. Therefore, a 180-pound man should get about 82 grams of protein in his diet each day.
If you're one of the many men who doesn't manage to meet this minimum requirement, or if you're simply looking for some alternative nutritious snack ideas, read on: The following nine high-protein snacks require little preparation and are generally low in both carbohydrates and fat.
1- Beef jerky
Believe it or not, this old classic is actually a healthy choice. On average, one ounce contains about 70 calories and one gram of fat, but delivers 11 grams of protein. However, the brands sold in convenience stores are often high in salt. If you'd like beef jerky to be one of your high-protein snack options, look for healthier versions in health food stores.
2- Egg whites
One egg white has only 15 calories, is fat- and cholesterol-free and contains four grams of protein. Throw two or three in a pan (with some peppers and onions if you want to make an omelet) for a quick, nutritious mini-meal.
3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and two grams of fat (as opposed to other types of cheese, which can be extremely high in fat). If high protein isn't your ideal goal, then mix it with some fresh fruit for a fast, healthy snack.
4- Tuna
Tuna is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-free. And hey, go easy on the mayonnaise if you're making a sandwich -- it's full of fat.
5- Protein bars
Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Obviously, protein bars should be a high-protein snack, but be careful and avoid bars that are high in carbohydrates and fat. A good choice is DESIGNER WHEY Protein Bars: each 75-gram bar contains a full 30 grams of protein, with only six grams of carbs and five grams of fat.
Four more high-protein snacks that won't compromise your abs...
High-Protein Snacks
6- Shakes
As with protein bars, many commercial protein shakes and powders can be high in carbohydrates. Advanced Protein, which delivers 20 grams of protein, two grams of fat and only two grams of carbs per scoop, is perfect for guys who work out.
You can also make your own high-protein shake without protein powder. Blend the following ingredients:
2 cups natural soy milk (Make sure it doesn't have any added sugar. The only ingredients should be soy and distilled water.)
3 egg whites
1 banana (Or another fruit of your choice.)
1 tbsp natural peanut butter (It only contains peanuts and oil -- no preservatives -- available in health food stores and some grocery stores.)
2 tbsps flax powder (Or 2 tsps flax seed oil.)
1/3 cup rolled oats
7- Lentils
Although they may not seem appetizing on their own, putting a handful of them in your soup or salad will give your snack a protein boost. One cup of lentils has about 230 calories, one gram of fat and 18 grams of protein.
8- Peanut butter
If you loved peanut butter and jelly sandwiches as a kid, you're in luck: one tablespoon contains about four grams of protein, eight grams of fat and 95 calories. For an energy boost, spread it on a slice of whole-wheat bread (60 calories and one gram of fat) and top it with banana slices.
9- Oatmeal
According to Aubyn Garstang, a certified personal trainer, many men who train hard favor oatmeal for its balance of protein and good carbohydrates, which gives them the energy necessary to make it through an intense workout. One packet of instant oatmeal has about five grams of protein, 105 calories and two grams of fat. You can eat it alone or add some cinnamon to the mix.
a question of balance
No matter how busy you are, it's really not that difficult to eat nutritious, high-protein snacks. If you keep a few cans of tuna and some eggs in your fridge at all times, you'll have some healthy alternatives to fatty junk foods like chips and chocolate bars.
However, keep in mind that your body does need a certain amount of carbohydrates, which is the main source of energy for working muscles and other bodily functions. Therefore, you shouldn't try to eliminate carbs completely, especially if you work out.
The key is to eat a balanced diet that includes lean protein, minimally refined carbs (whole grain pasta, whole grain rice), simple carbs (raw fruits and vegetables), and a small amount of fat in order to provide your body with all the nutrients and energy needed to function at your best capacity.
From Askmen.com
Resources:
www.caloriecountercharts.com
www.fitstep.com
www.24hourfitness.com
Drop those oily chips and fattening cookies; these snacks will help you pack in the protein while feeding your hunger.
By Sabrina Rogers, Nutrition Correspondent
9 High-Protein Snacks
Busy men are always looking for nutritious snacks to eat when they are on the go. Unfortunately, many of you end up grabbing high-carb, high-fat and low-protein convenience store snacks, which are terrible nutritional choices.
Although the opinions of experts vary greatly as to how much protein men should consume on a daily basis, the generally accepted figure is one gram of protein per 2.2 pounds of body weight. Therefore, a 180-pound man should get about 82 grams of protein in his diet each day.
If you're one of the many men who doesn't manage to meet this minimum requirement, or if you're simply looking for some alternative nutritious snack ideas, read on: The following nine high-protein snacks require little preparation and are generally low in both carbohydrates and fat.
1- Beef jerky
Believe it or not, this old classic is actually a healthy choice. On average, one ounce contains about 70 calories and one gram of fat, but delivers 11 grams of protein. However, the brands sold in convenience stores are often high in salt. If you'd like beef jerky to be one of your high-protein snack options, look for healthier versions in health food stores.
2- Egg whites
One egg white has only 15 calories, is fat- and cholesterol-free and contains four grams of protein. Throw two or three in a pan (with some peppers and onions if you want to make an omelet) for a quick, nutritious mini-meal.
3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and two grams of fat (as opposed to other types of cheese, which can be extremely high in fat). If high protein isn't your ideal goal, then mix it with some fresh fruit for a fast, healthy snack.
4- Tuna
Tuna is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-free. And hey, go easy on the mayonnaise if you're making a sandwich -- it's full of fat.
5- Protein bars
Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Obviously, protein bars should be a high-protein snack, but be careful and avoid bars that are high in carbohydrates and fat. A good choice is DESIGNER WHEY Protein Bars: each 75-gram bar contains a full 30 grams of protein, with only six grams of carbs and five grams of fat.
Four more high-protein snacks that won't compromise your abs...
High-Protein Snacks
6- Shakes
As with protein bars, many commercial protein shakes and powders can be high in carbohydrates. Advanced Protein, which delivers 20 grams of protein, two grams of fat and only two grams of carbs per scoop, is perfect for guys who work out.
You can also make your own high-protein shake without protein powder. Blend the following ingredients:
2 cups natural soy milk (Make sure it doesn't have any added sugar. The only ingredients should be soy and distilled water.)
3 egg whites
1 banana (Or another fruit of your choice.)
1 tbsp natural peanut butter (It only contains peanuts and oil -- no preservatives -- available in health food stores and some grocery stores.)
2 tbsps flax powder (Or 2 tsps flax seed oil.)
1/3 cup rolled oats
7- Lentils
Although they may not seem appetizing on their own, putting a handful of them in your soup or salad will give your snack a protein boost. One cup of lentils has about 230 calories, one gram of fat and 18 grams of protein.
8- Peanut butter
If you loved peanut butter and jelly sandwiches as a kid, you're in luck: one tablespoon contains about four grams of protein, eight grams of fat and 95 calories. For an energy boost, spread it on a slice of whole-wheat bread (60 calories and one gram of fat) and top it with banana slices.
9- Oatmeal
According to Aubyn Garstang, a certified personal trainer, many men who train hard favor oatmeal for its balance of protein and good carbohydrates, which gives them the energy necessary to make it through an intense workout. One packet of instant oatmeal has about five grams of protein, 105 calories and two grams of fat. You can eat it alone or add some cinnamon to the mix.
a question of balance
No matter how busy you are, it's really not that difficult to eat nutritious, high-protein snacks. If you keep a few cans of tuna and some eggs in your fridge at all times, you'll have some healthy alternatives to fatty junk foods like chips and chocolate bars.
However, keep in mind that your body does need a certain amount of carbohydrates, which is the main source of energy for working muscles and other bodily functions. Therefore, you shouldn't try to eliminate carbs completely, especially if you work out.
The key is to eat a balanced diet that includes lean protein, minimally refined carbs (whole grain pasta, whole grain rice), simple carbs (raw fruits and vegetables), and a small amount of fat in order to provide your body with all the nutrients and energy needed to function at your best capacity.
From Askmen.com
Resources:
www.caloriecountercharts.com
www.fitstep.com
www.24hourfitness.com
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