About Gluten-Free
Gluten is a protein duo found in many plants, most commonly wheat, rye, and barley. It is a major contributor to the human diet globally and is especially key in the American diet. After all, we do love sandwiches and bagels!
Gluten works in breads and pastas to give the dough an elastic texture. It helps bread rise, and it gives bagels their chewiness. It’s a very delicious protein mix, I must confess. Other grains don’t behave the same way because their proteins are different.
Some people have a condition called celiac disease, a digestive disorder that renders them allergic to gluten. Other people are not diagnosed "celiac" but may have Gluten Intolerance and they may notice they feel better when they reduce or eliminate gluten from their diets. This blog is to reassure those folks that they can eat like everybody else without eating like everybody else.
If you are new to gluten-free, here are some tips and tricks to help get your new pantry started.
Gluten-Free Pasta
There is only 1 brand that I think works well: Tinkyada. This is a rice pasta that can be bought as white rice paste or brown rice pasta. You also have the option of Organic or conventional. Try the brown rice pasta, because it has more fiber and nutrients than the white rice pasta. I also choose the organic version to lessen the pesticide
I have tried all the other ones, tried salted vs unsalted water, tried under cooking and overcooking, I mean I REALLY tested out the pastas. Tinkyada consistently boils and bakes like real wheat-based pasta. No one will notice the difference. You can switch this on picky kids and adults seamlessly.
Rice pasta is best cooked soft. In the al dente stage, you can tell a slight difference. The pasta will taste gummy if it is under cooked. Rice pasta takes longer to boil than wheat pasta. Also, the difference in cooked size vs dry size is greater. Check your pasta by taste until you are experienced with this new pasta.
Tinkyada says on its bag that is doesn’t get mushy and can handle over cooking. It can. The bag reads truth. But don’t forget it on the stove!
Gluten-Free Flours
There are tons of flours and baking mixes to choose from. Under-done baked goods are a thing of the past. Gluten-free flours taste like flour until they are cooked all the way. The recipes on this blog will indicate the time and temp for baking to the “underdone taste” while still baking things to fully cooked.you can still have chewy brownies and cookies. You just cook them a lot longer than their glutenous counterparts.
Some gluten-free baking mixes taste really bad raw. Skip licking the bowl.
Rice Flour
I always use organic brown rice flour. I buy it different places and by different brands, and it is quite consistent. I use it in nearly everything. It has a neutral flavor and does not clump like wheat flour. It can be used directly in place of wheat flour for making roux, making a flour dredge for meats and veggies before frying, or for greasing ans flouring pans. If you have a Vita-Mix, you can make your own fresh organic brown rice flour in minutes. This is an amazing kitchen appliance to own.
Rice flour needs a little help when it comes to bread making. Because it is gluten-free, it does not rise the way yeast breads made with wheat do. You will need to use a binder to create that elasticity. It is easy to make quick-breads with rice flour. Bananas and eggs are the binders I most often use to give rice flour baked goods the perfect taste and texture. You can also buy pre-made combined gluten free flours which bake fluffy.
Tapioca Flour
Tapioca comes form the cassava plant. We don’t seem to use this stuff much in the US unless we’re making pudding. Well, it’s awesome. Tapioca can get a little gummy and can help provide some of the stickiness needed to make perfectly textured gluten-free foods. It is widely available at Asian markets or natural product stores. Sometimes it is sold as “tapioca starch” but is the same thing. Brands are generally very consistent.
Sorghum Flour
It’s a crumbly mess. I can’t make it work without adding weird chemical enhancers. Sorghum is best used in brewing gluten-free beer.
Bean Flours
They taste like beans! I’ve used a gluten-free blend of soy, fava, chickpea, and quinoa flours. It works fine if you use a heavy flavor, like chocolate brownies. Not so much with the vanilla shortbread cookies. It is generally more expensive than rice flour, so I have stopped trying things out with it.
Quinoa Flour
Also expensive in relation to flavor and performance. It is crumbly and very chalky. Quinoa is best left whole and used in place of rice for Latin inspired dishes. Quinoa will be enjoyed in it's whole state. Quinoa looks like a tighter cous cous. Try toasting it for a few minutes before you boil it. This ancient grain is a protein with all of the essential amino acids it in.
Corn Flour
I don’t buy it because I buy stone ground yellow grits in the bulk section of the co-op. When I make corn bread, I use rice flour and the grits and make very chunky, provincial corn bread. Fewer ingredients making more meals! I do keep corn starch handy for those in-a-pinch situations.
Oat Flour
Same thing. If I need it for cookies or bread, I whip up my rolled oats in the food processor.
SOY
My opinion on Soy Flour is that you should stay away for it. Soy is controversial in it's safety. Soy is only meant to eaten in it's natural and un-fermented state.
Gluten Free Foods
Are you new to gluten free and excited to see how many gluten free products are on the market? Be careful. Check the ingredients and calorie counts on these products. Some gluten free products are better left on the shelf. Gluten free is not a diet but a way of health. Stick to as many fresh foods as possible and choose wisely when choosing these new products.
Check back on new foods and products that are worth the try...
(part taken from Danielle's blog)
**Use yourself as a science experiment. Try taking gluten out of your diet for 2 weeks. Keep a food log and notice how you feel after your meals. Do you notice everyday aches and pains disappearing? If you notice that your stomach feels flatter and less bloated, your skin is more clear, less headaches, better sleep or you feel more mentally clear, it could be that you are intolerant of gluten. If you need help or guidance call me.
516-304-8466
Live Healthy- Be Healthy
Tuesday, April 13, 2010
Friday, March 5, 2010
Springtime is for cleaning and renewal
Spring, Spring, Spring....Most people probably have Spring fever ready to bust out of them. Especially those of us in the Northeast, we need more daylight, sunshine, warmth and freedom from being indoors. The next few days are projected to be in the fifties. Yea! Thank G-d for this taste of Spring.
Spring brings up many different ideas for people. Spring should be a time when we feel less stress (for many reasons). We will once again get more sunlight which gives us more Vitamin D, immunity and smiles. Those with SAD, may begin to come out of their darkness.
Historically, Spring is a time for cleaning and renewal. The flowers and trees will bloom with color, people will plant their seeds for herbs, tomatoes, cucumbers, flowers, fruits and vegetables. Families will clean out their homes from winter and get ready for spring. People will begin to move more as the weather gets warmer and our days get longer.
Spring is actually nature's "fat burning season"
The added benefits of fat burning are huge and go way beyond losing weight!:
* Fat is a calm fuel that burns slow and keeps the mood stable.
* Fat burning neutralizes the disease-producing acids that are caused by stress.
* Fat cells are where we store toxic heavy metals, fat soluble chemicals, pesticides, preservatives and environmental pollutants like estrogenic plastics. When we burn our fat cells, we continually detox. (From John Douillard's web site)
A great way to improve your stress levels, health and overall mood is to take full advantage of this season. It's time to lighten up your diet from the heavy foods you may have been eating throughout the winter. Try to use this upcoming season to begin living within the seasons and the natural cycle of life.
Springtime is a cue (reminder) to cleanse out your body as well. This is a time to get rid of any stored toxins you may have and build yourself up with nutrition, exercise and sleep.
Some easy steps to take to begin your Spring Cleanse:
1. De-clutter your space (Donate, recycle and discard)
2. Renew your daily routine
Wake up earlier
Participate in more outdoor activities
Avoid taking naps during the day
Evaluate time -wasters
Set clear intentions for your time
3. Clean out your fridge and YOUR DIET
Favor a lighter diet
Spring is a time for a lower fat diet
Add more grapefruits, salads, veggies, leafy greens, beans, sprouts and berries
Eat more cooling foods
Add in raw honey
Light, dry foods such as quinoa, beans, and spinach can help balance out fluid
build up in Winter. (funny how I've been craving quinoa lately)
Avoid dairy products
Hot, spicy food (anything with cayenne pepper, cloves, mustard, ginger, black
pepper will do the trick) stimulates sluggish metabolism
Avoid heavy meats and heavy carbs such as bread and pasta (during the Spring)
Eliminate hidden sugars
Keep foods ready to eat in your refrigerator. Use a few hours on Sunday to prepare
4. Consider a short Detox diet or Juice cleanse and beat your cravings
(Check back next week for cleanse and detox ideas to follow)
5. Find a new Fitness Routine
Revamp your routine
Upgrade the music you listen to
Add in weight training
Take your exercise outside
Add walking, jump rope, running, tennis, golf, dog-walking, playgrounds and
bootcamps. Just get outside and get fresh air and sunshine included.
6. Get clear on relationships
Reinvigorate old and current friendships
Know when it's time to move on
Pay attention to your Energy when you are around friends
Know if they are draining you or invigorating you
Stress-O-Mom-oter tip- Get involved in the renewal of Spring. Choose at least 1 thing from the previous list to tackle. Get involved and be accountable. Try planting this Spring. There is nothing better than planting seeds in soil with no chemicals. Water your seeds and take pride in what you are creating. You will be grateful when you are able to put your fresh tomatoes into your salad and sauces. Planting & growing food in Springtime is fulfilling and self-nurturing.
Stay tuned for healthy and fun ideas...
Get outside and enjoy our Spring Preview this Weekend
Spring brings up many different ideas for people. Spring should be a time when we feel less stress (for many reasons). We will once again get more sunlight which gives us more Vitamin D, immunity and smiles. Those with SAD, may begin to come out of their darkness.
Historically, Spring is a time for cleaning and renewal. The flowers and trees will bloom with color, people will plant their seeds for herbs, tomatoes, cucumbers, flowers, fruits and vegetables. Families will clean out their homes from winter and get ready for spring. People will begin to move more as the weather gets warmer and our days get longer.
Spring is actually nature's "fat burning season"
The added benefits of fat burning are huge and go way beyond losing weight!:
* Fat is a calm fuel that burns slow and keeps the mood stable.
* Fat burning neutralizes the disease-producing acids that are caused by stress.
* Fat cells are where we store toxic heavy metals, fat soluble chemicals, pesticides, preservatives and environmental pollutants like estrogenic plastics. When we burn our fat cells, we continually detox. (From John Douillard's web site)
A great way to improve your stress levels, health and overall mood is to take full advantage of this season. It's time to lighten up your diet from the heavy foods you may have been eating throughout the winter. Try to use this upcoming season to begin living within the seasons and the natural cycle of life.
Springtime is a cue (reminder) to cleanse out your body as well. This is a time to get rid of any stored toxins you may have and build yourself up with nutrition, exercise and sleep.
Some easy steps to take to begin your Spring Cleanse:
1. De-clutter your space (Donate, recycle and discard)
2. Renew your daily routine
Wake up earlier
Participate in more outdoor activities
Avoid taking naps during the day
Evaluate time -wasters
Set clear intentions for your time
3. Clean out your fridge and YOUR DIET
Favor a lighter diet
Spring is a time for a lower fat diet
Add more grapefruits, salads, veggies, leafy greens, beans, sprouts and berries
Eat more cooling foods
Add in raw honey
Light, dry foods such as quinoa, beans, and spinach can help balance out fluid
build up in Winter. (funny how I've been craving quinoa lately)
Avoid dairy products
Hot, spicy food (anything with cayenne pepper, cloves, mustard, ginger, black
pepper will do the trick) stimulates sluggish metabolism
Avoid heavy meats and heavy carbs such as bread and pasta (during the Spring)
Eliminate hidden sugars
Keep foods ready to eat in your refrigerator. Use a few hours on Sunday to prepare
4. Consider a short Detox diet or Juice cleanse and beat your cravings
(Check back next week for cleanse and detox ideas to follow)
5. Find a new Fitness Routine
Revamp your routine
Upgrade the music you listen to
Add in weight training
Take your exercise outside
Add walking, jump rope, running, tennis, golf, dog-walking, playgrounds and
bootcamps. Just get outside and get fresh air and sunshine included.
6. Get clear on relationships
Reinvigorate old and current friendships
Know when it's time to move on
Pay attention to your Energy when you are around friends
Know if they are draining you or invigorating you
Stress-O-Mom-oter tip- Get involved in the renewal of Spring. Choose at least 1 thing from the previous list to tackle. Get involved and be accountable. Try planting this Spring. There is nothing better than planting seeds in soil with no chemicals. Water your seeds and take pride in what you are creating. You will be grateful when you are able to put your fresh tomatoes into your salad and sauces. Planting & growing food in Springtime is fulfilling and self-nurturing.
Stay tuned for healthy and fun ideas...
Get outside and enjoy our Spring Preview this Weekend
Tuesday, January 26, 2010
Do you eat the whole Egg or just the whites?
Where do all of the food recommendations come from? How have you developed your food knowledge? Have you ever thought about where most of the food recommendations and safety information comes from?
Have you ever wondered who decided that we should only eat the egg white? How about the idea that margarine is better than butter? You've been told to avoid red meat and only drink skim milk. What about the entire low fat/ no fat foods that line the shelves? Are you a believer that this is the way we've been designed to eat? I am a HUGE believer that we are not designed to eat Fake Food.
I like to help people reduce the amounts of STRESS in their life. Stress is much more than the emotional, money, career and family component. Everything you EAT has the potential to cause physical stress to your body. If you ever studied Digestion, you know that everything you consume must pass through your LIVER. Your LIVER is like the fish tank or pool filter. It sorts out the CRAP that comes into you. The Liver first has to identify what byproducts it can use and then send the broken down nutrients to the parts of your body that use it at fuel. What ever the liver perceives as dangerous and non-useable, has to be eliminated or stored as fat since it's toxic. Your LIVER needs a variety of Real Nutrient dense foods.
So, When you eat FAKE FOOD that your body can't identify, you set yourself up for illness down the road, aches and pains now, headaches, anxiety and more. You need to be your own advocate. Question an item with more than 6 ingredients. Know that if you can't pronounce an ingredient- your BODY won't know how to process it.
It's not the Eggs, meat and butter making us Obese and Sick. It's the processed high fructose corn syrup, GMO Soy and corn products, hydrogenated oils and food dyes.
Do you really think food is supposed to stay GOOD for years? I don't. If it's not hunted, gathered, grown and picked- stay away.
and for the record- An Egg is one of the only perfect foods. It has the perfect combination of protein, carbohydrates and fat. In fact, an egg had all of the Essential Amino Acids that your body needs but can not make on it's own. Eat the whole egg.
Meat is another food that does not have to be your enemy. Choose grass-fed beef. It has a healthy CLA component, and grass is what cows were meant to digest. They are also not on "steroids" Drink milk and choose butter form grass fed cows. It might be a few more dollars, but that's a lot less than you will pay for medical bills due to the commercial cows meat.
When you see all the processed foods in the middle of the store claiming no fat, low fat, no cholesterol and no sugar- Don't you wonder what's in it that can still make it taste good. Sweeteners made in a lab are not really for human consumption. If you have to have that food, choose foods sweetened with stevia and agave. Make your own treats using brown rice syrup as a sweetener.
We all have enough uncontrollable STRESS in our daily lives. Do yourself a favor and don't add to emotional stress with Food Stress. The CRAP you eat- will catch up with you in a much more hazardous way.
Strss-O-Mom-Oter Tip of the Day- If you can't pronounce an Ingredient- DON"T EAT IT!
and Shop the perimeter of the store. That's where the real food is located. Last for today, but not least- Try some new foods each week. Cook Swiss Chard tonight instead of Spinach.
Have you ever wondered who decided that we should only eat the egg white? How about the idea that margarine is better than butter? You've been told to avoid red meat and only drink skim milk. What about the entire low fat/ no fat foods that line the shelves? Are you a believer that this is the way we've been designed to eat? I am a HUGE believer that we are not designed to eat Fake Food.
I like to help people reduce the amounts of STRESS in their life. Stress is much more than the emotional, money, career and family component. Everything you EAT has the potential to cause physical stress to your body. If you ever studied Digestion, you know that everything you consume must pass through your LIVER. Your LIVER is like the fish tank or pool filter. It sorts out the CRAP that comes into you. The Liver first has to identify what byproducts it can use and then send the broken down nutrients to the parts of your body that use it at fuel. What ever the liver perceives as dangerous and non-useable, has to be eliminated or stored as fat since it's toxic. Your LIVER needs a variety of Real Nutrient dense foods.
So, When you eat FAKE FOOD that your body can't identify, you set yourself up for illness down the road, aches and pains now, headaches, anxiety and more. You need to be your own advocate. Question an item with more than 6 ingredients. Know that if you can't pronounce an ingredient- your BODY won't know how to process it.
It's not the Eggs, meat and butter making us Obese and Sick. It's the processed high fructose corn syrup, GMO Soy and corn products, hydrogenated oils and food dyes.
Do you really think food is supposed to stay GOOD for years? I don't. If it's not hunted, gathered, grown and picked- stay away.
and for the record- An Egg is one of the only perfect foods. It has the perfect combination of protein, carbohydrates and fat. In fact, an egg had all of the Essential Amino Acids that your body needs but can not make on it's own. Eat the whole egg.
Meat is another food that does not have to be your enemy. Choose grass-fed beef. It has a healthy CLA component, and grass is what cows were meant to digest. They are also not on "steroids" Drink milk and choose butter form grass fed cows. It might be a few more dollars, but that's a lot less than you will pay for medical bills due to the commercial cows meat.
When you see all the processed foods in the middle of the store claiming no fat, low fat, no cholesterol and no sugar- Don't you wonder what's in it that can still make it taste good. Sweeteners made in a lab are not really for human consumption. If you have to have that food, choose foods sweetened with stevia and agave. Make your own treats using brown rice syrup as a sweetener.
We all have enough uncontrollable STRESS in our daily lives. Do yourself a favor and don't add to emotional stress with Food Stress. The CRAP you eat- will catch up with you in a much more hazardous way.
Strss-O-Mom-Oter Tip of the Day- If you can't pronounce an Ingredient- DON"T EAT IT!
and Shop the perimeter of the store. That's where the real food is located. Last for today, but not least- Try some new foods each week. Cook Swiss Chard tonight instead of Spinach.
Wednesday, January 6, 2010
Happy New Year!
Well the New Year is finally upon us again! I hope that if you have made any New Years resolutions, that you do not allow them to cause you any STRESS while you work towards accomplishing them. I spent some time reflecting on some of my past resolutions and I remembered how each one made me feel.
When my goal was weight loss (10 years ago) I felt that I put tremendous pressure on myself. This can set you up for an unfavorable result. For instance, instead of focusing on the enormous difficult task of weight loss (which is food and exercise) focus on the small steps you will need to take on your path.
Here is an example:
1. Add more water into my diet each day. Aim for 1 liter of a mineral water (Evian, Volvic, Jana and Fuji are my favorite) Add a pinch of sea salt to your bottle and finish the bottle each day.
2.Eat breakfast and Try a new breakfast: 2 organic egg omelet with tomatoes or veggies, nitrate free smoked salmon on rice cakes with strawberries and blueberries, a home made smoothie with flax seed, steel cut oatmeal or a quinoa cereal.
3. Take time on Sunday to prepare foods for the week so that when you are hungry, you are prepared.
4. Plan your meals ahead of time and don't go food shopping while you are hungry.
5. Keep your sugar levels even throughout the day.
6. Limit caffeinated coffee to before 2pm each day
7. Have alternative snack and munchies ready for when you feel a craving. There are so many delicious snacks such as strawberries and raspberries with 2 tablespoons of a real whipped cream. Try fresh cut veggies with hummus or salsa. Pumpkin Seeds are filling with an apple dipped in fresh honey. Put some peanut butter or almond butter in the ridge of the celery. Veggie Soup is also a good snack.
8. Eat a well balanced dinner and allow yourself something sweet for dessert. Maybe an ounce of a high quality dark chocolate, or berries dipped in melted dark chocolate.
9. Start by adding at least 20 minutes of exercise. You can even break it up. Try squats or walking lunges in your home. Climb your steps 2 at a time and do it 3 times. Park far from the store and walk. Jump rope.
As you begin to add a new change every few days, you will begin to feel better and then see results.
Maybe your resolution is to spend more time with the people you love and care about a lot, or the people you laugh a lot with. But you say, what about the other people (who sometimes bring you down but are in your circle?) Give yourself permission to say No! this year. Don't make plans unless you know you will truly have a great time. Spend your time with people that give off a positive energy. If you look for it, you will know who they are. Those people will make you happy.
Laugh a lot this year!!!!! Don't watch the news while you are eating or before bed. It's bad for you.
Another thing that will help to alleviate your stress and get you to a better body is to get to bed earlier.
Choose Organic foods when possible (especially proteins, eggs and dairy) as well as certain fruits and veggies.
Try giving up Gluten for at least 2 weeks. Most of you will tell me your stomach feels flatter and you have more energy and mental clarity. Go on...try it!
"Gluten is a sticky protein found in a number of grains that helps bind things together. Basically, it’s the “glue” that helps bread hold its shape, stops sauces from curdling, and gives cheese spreads, canned meats and many condiments their smooth texture.
Gluten is ubiquitous in our food supply today and is found in everything from oats, bran and cereal – to the not so obvious – ketchup, soy sauce, chewing gum and salad dressing. Truthfully, if you eat any type of processed food, you’re likely eating gluten." an excerpt from precision nutrition
Gluten Free Grains
Amaranth - Teff- Buckwheat
Quinoa- Sorghum - Millet
Rice and Corn
Hidden Gluten
Broth - Deli Meat- Rice Mixes
Sauces- Seasoned tempeh & tofu
Seasoned tortilla chips
Seasoned potato chips
Soymilk - Soy Sauce
Veggie burgers & dogs
Most of all.. Be grateful for this year and everything that you have. Be appreciative of all the people in your life who mean something to you. Admire every sunrise and sunset and yes, even the snow when it first falls.
Always have a smile, and things won't seem so bad. Look for the positive in every situation and this year should be pretty great. Remember, how we perceive any situation is our choice. Yin and Yang says that everything has 2 sides (in order to exist) So your job and a Resolution can be to focus on what you consider to be the positive message in every event.
Happy New Year!
Improve your health and you will automatically REDUCE THE STRESS.
Tip of the moment form Stress-O-MOM-oter is:
LoLA
Laugh Often Love Alot!!!!!
When my goal was weight loss (10 years ago) I felt that I put tremendous pressure on myself. This can set you up for an unfavorable result. For instance, instead of focusing on the enormous difficult task of weight loss (which is food and exercise) focus on the small steps you will need to take on your path.
Here is an example:
1. Add more water into my diet each day. Aim for 1 liter of a mineral water (Evian, Volvic, Jana and Fuji are my favorite) Add a pinch of sea salt to your bottle and finish the bottle each day.
2.Eat breakfast and Try a new breakfast: 2 organic egg omelet with tomatoes or veggies, nitrate free smoked salmon on rice cakes with strawberries and blueberries, a home made smoothie with flax seed, steel cut oatmeal or a quinoa cereal.
3. Take time on Sunday to prepare foods for the week so that when you are hungry, you are prepared.
4. Plan your meals ahead of time and don't go food shopping while you are hungry.
5. Keep your sugar levels even throughout the day.
6. Limit caffeinated coffee to before 2pm each day
7. Have alternative snack and munchies ready for when you feel a craving. There are so many delicious snacks such as strawberries and raspberries with 2 tablespoons of a real whipped cream. Try fresh cut veggies with hummus or salsa. Pumpkin Seeds are filling with an apple dipped in fresh honey. Put some peanut butter or almond butter in the ridge of the celery. Veggie Soup is also a good snack.
8. Eat a well balanced dinner and allow yourself something sweet for dessert. Maybe an ounce of a high quality dark chocolate, or berries dipped in melted dark chocolate.
9. Start by adding at least 20 minutes of exercise. You can even break it up. Try squats or walking lunges in your home. Climb your steps 2 at a time and do it 3 times. Park far from the store and walk. Jump rope.
As you begin to add a new change every few days, you will begin to feel better and then see results.
Maybe your resolution is to spend more time with the people you love and care about a lot, or the people you laugh a lot with. But you say, what about the other people (who sometimes bring you down but are in your circle?) Give yourself permission to say No! this year. Don't make plans unless you know you will truly have a great time. Spend your time with people that give off a positive energy. If you look for it, you will know who they are. Those people will make you happy.
Laugh a lot this year!!!!! Don't watch the news while you are eating or before bed. It's bad for you.
Another thing that will help to alleviate your stress and get you to a better body is to get to bed earlier.
Choose Organic foods when possible (especially proteins, eggs and dairy) as well as certain fruits and veggies.
Try giving up Gluten for at least 2 weeks. Most of you will tell me your stomach feels flatter and you have more energy and mental clarity. Go on...try it!
"Gluten is a sticky protein found in a number of grains that helps bind things together. Basically, it’s the “glue” that helps bread hold its shape, stops sauces from curdling, and gives cheese spreads, canned meats and many condiments their smooth texture.
Gluten is ubiquitous in our food supply today and is found in everything from oats, bran and cereal – to the not so obvious – ketchup, soy sauce, chewing gum and salad dressing. Truthfully, if you eat any type of processed food, you’re likely eating gluten." an excerpt from precision nutrition
Gluten Free Grains
Amaranth - Teff- Buckwheat
Quinoa- Sorghum - Millet
Rice and Corn
Hidden Gluten
Broth - Deli Meat- Rice Mixes
Sauces- Seasoned tempeh & tofu
Seasoned tortilla chips
Seasoned potato chips
Soymilk - Soy Sauce
Veggie burgers & dogs
Most of all.. Be grateful for this year and everything that you have. Be appreciative of all the people in your life who mean something to you. Admire every sunrise and sunset and yes, even the snow when it first falls.
Always have a smile, and things won't seem so bad. Look for the positive in every situation and this year should be pretty great. Remember, how we perceive any situation is our choice. Yin and Yang says that everything has 2 sides (in order to exist) So your job and a Resolution can be to focus on what you consider to be the positive message in every event.
Happy New Year!
Improve your health and you will automatically REDUCE THE STRESS.
Tip of the moment form Stress-O-MOM-oter is:
LoLA
Laugh Often Love Alot!!!!!
Friday, December 4, 2009
“The definition of insanity is doing the same thing over and over again and expecting different results”.
Einstein once said: “The definition of insanity is doing the same thing over and over again and expecting different results”. This applies to just about everything. Lets relate it to what you eat and the stress you may feel at any given moment.
Think about what you eat and how you exercise. Are you thinking? Chances are you are sticking to basically the same foods and same exercise patterns. If this is working for you..Bravo! The same actions resulting in the same outcome. But I think most people will lean toward the side of still wanting to change something about their body, health and/or energy levels.
Think of the first week of the New Year, when you get to the gym and all of the treadmills are full. Six weeks into the year, some of the new people are not there anymore but you still see most of the same people from last year, still running on the treadmill and still looking a bit overweight.
When you keep putting in the same- you get out the same. You get very little change in who you are: on the outside as well as on the inside. These same foods, exercises or lack of, daily choices and THOUGHTS are part of what lead to stress.
This year, instead of making a New Years Resolution, I think you should make a New Year's Intention. Setting a New Year's Intention is setting yourself up for success. When you make an intention for yourself, you must write it down and right down the steps you will take to meet your intention. In a way it is more serious and concrete. It's like when you begin a new business, you want to create a mission statement, which is similar to a intention. When we create Intentions, we change our thoughts and actions so we can accomplish our Intention.
Since you have changed your thoughts, you are going to change some behaviors and ultimately will get a NEW OUTCOME. As you begin to live the life you really see for yourself, you will experience less stress.
Tip: This year, Create a Vision-Picture Board of some things you want for yourself in the upcoming years. Find pictures of what you want. Create Statements and Intentions and place them all on your INTENTION POSTER. As you are really able to visualize what you want for yourself, you will find the means to create a new reality. You will change what you have been putting in to get some new output. This transformation can be Physical as well as Mental. Good Luck!
One of my Intentions is to introduce new concepts in eating, exercise and thinking to as many people as possible, hoping to create new dialogues of possibilities and realities. I want to inspire people to think about Why they have the beliefs they do about food and exercise. I hope as a nation more people begin to challenge and contemplate if everything they have been led to believe about food is true. Choosing foods can be like choosing medicines at a pharmacy. Change what you have been doing and thinking and try something new at least, every other day.
*I tried a Lentil Quesadilla today. I thought I would hate it because of how it looked, but it was excellent. (I got it at Rising Tide, in case you want to try it too.)
Think about what you eat and how you exercise. Are you thinking? Chances are you are sticking to basically the same foods and same exercise patterns. If this is working for you..Bravo! The same actions resulting in the same outcome. But I think most people will lean toward the side of still wanting to change something about their body, health and/or energy levels.
Think of the first week of the New Year, when you get to the gym and all of the treadmills are full. Six weeks into the year, some of the new people are not there anymore but you still see most of the same people from last year, still running on the treadmill and still looking a bit overweight.
When you keep putting in the same- you get out the same. You get very little change in who you are: on the outside as well as on the inside. These same foods, exercises or lack of, daily choices and THOUGHTS are part of what lead to stress.
This year, instead of making a New Years Resolution, I think you should make a New Year's Intention. Setting a New Year's Intention is setting yourself up for success. When you make an intention for yourself, you must write it down and right down the steps you will take to meet your intention. In a way it is more serious and concrete. It's like when you begin a new business, you want to create a mission statement, which is similar to a intention. When we create Intentions, we change our thoughts and actions so we can accomplish our Intention.
Since you have changed your thoughts, you are going to change some behaviors and ultimately will get a NEW OUTCOME. As you begin to live the life you really see for yourself, you will experience less stress.
Tip: This year, Create a Vision-Picture Board of some things you want for yourself in the upcoming years. Find pictures of what you want. Create Statements and Intentions and place them all on your INTENTION POSTER. As you are really able to visualize what you want for yourself, you will find the means to create a new reality. You will change what you have been putting in to get some new output. This transformation can be Physical as well as Mental. Good Luck!
One of my Intentions is to introduce new concepts in eating, exercise and thinking to as many people as possible, hoping to create new dialogues of possibilities and realities. I want to inspire people to think about Why they have the beliefs they do about food and exercise. I hope as a nation more people begin to challenge and contemplate if everything they have been led to believe about food is true. Choosing foods can be like choosing medicines at a pharmacy. Change what you have been doing and thinking and try something new at least, every other day.
*I tried a Lentil Quesadilla today. I thought I would hate it because of how it looked, but it was excellent. (I got it at Rising Tide, in case you want to try it too.)
Sunday, November 29, 2009
How's your Relationship with Food?
We all know that some relationships in our lives cause stress. If you had to make a list, which five relationships in your life can be stressful? Does your list have five people on it? Maybe there are only three. BUT, are you forgetting anything? While practicing as a health & nutrition coach and a personal trainer, I have discovered that most people have a stressful relationship with food.
Food literally causes stress in multiple ways. Food can cause emotional stress, mechanical stress, time stress and digestive stress. In reality, FOOD PLAYS A MAJOR ROLE IN YOUR HEALTH. Food can help to keep you healthy but also make you sick.
It is so much more than something to grab when you are hungry. If you are not sure where to start when you decide that you want to lose weight, you should begin with your relationship to food.
Most of our food habits are formed when we are young. Most of today's adults were taught not to leave any food on their plates, and that they should eat everything. (this could have been due to money fears or sympathy for people that had nothing, so we should not waste, or simply because that's what their parents were taught. Another issue is our need to have everything (including food) immediately. We live in a world of immediate gratification, but that is not always a benefit, is it?
I know some people who feel that if they are at a buffet, then they must taste everything, even if they are already full. Is that a mental thought or is it because they love food? Can they really be that hungry? Maybe it's because they paid one price so they want to get their money's worth. What is their intention going into the buffet? The only consistent reason for the above examples comes back to the premise of: the person's relationship to food. I think you get my point.
So, how do we change our relationship with this small four letter word which can control our lives?
First, define yourself. Do you live to eat or Eat to live?
Next make a list of your five favorite meals and how often you eat them. Do any foods on that list appear there because there is an emotional tie? Can you identify what triggers you to eat or reach for a cup of coffee, an ice cream cone or a bagel. I know all of those foods taste good and are easy but they all have other emotions and needs attached to them.
Add a section for when you eat. Do you skip meals (maybe breakfast?), eat all day (a grazer) or only eat at designated meal times? (because it's in the schedule.) Listen to your body. Know your intentions before you eat.
Next, write down all of the positive things in your life. What is going well? Think about all aspects such as work, family, friends, exercise, spiritual, children, parents, financial, goals, etc...
When you have completed the list of positive points in your life, look at the list more thoroughly. Are there any specific parts to the positive categories that may not be exactly how you would like? Are there any parts of your marital relationship that may be lacking? How about exercise? Have you reached all of your financial goals that you set for yourself? Do you set aside time each day for your spiritual self? Do you meditate, keep a gratitude journal or even sit outside with your thoughts each day.
I bring this to your attention for a moment, because when parts of the positive list are not exactly hoe we had imagined them to be, People sometimes fill the voids with food.
In order to get a healthier relationship with food, you need to get a healthier relationship with yourself. Sometimes, it's in the layers within ourselves, where you will find true healing and acceptance. When we take that hard look at our lives, how we had imagined them to be and how they actually are, that we find reasons for our eating patterns. As you clean up the food, you will reduce the stress and as you reduce the stress (and create more outlets for the stress) YOU WILL MAKE HEALTHIER FOOD CHOICES, which will in turn lead to better health and better thoughts.
Your Food Cravings may actually be emotional cravings.
My Tip for you, is to start creating the list of all the good in your life. Review your list and decide which aspect of your life is the most important to begin to work on. Fill any void or talk about any issues you may be holding in. If that is to hard, get a journal and write a letter about your feelings. You don't have to mail the letter, but you need to release the feelings onto paper to get it out of your psyche. Once you release the feeling, it will no longer have a hold on you. Most likely, you feel feel lighter and happier, enabling you to make one better food choice in the upcoming week. CHANGE YOUR INTENTIONS BEFORE EACH MEAL. Another tip is to get a massage when you have completed that task.
Check back with your Stress-O-Mom-oter for more ways to reduce the stress food has in your life. It's just too much for one blog.
www.coreandmore-fitness.com
Food literally causes stress in multiple ways. Food can cause emotional stress, mechanical stress, time stress and digestive stress. In reality, FOOD PLAYS A MAJOR ROLE IN YOUR HEALTH. Food can help to keep you healthy but also make you sick.
It is so much more than something to grab when you are hungry. If you are not sure where to start when you decide that you want to lose weight, you should begin with your relationship to food.
Most of our food habits are formed when we are young. Most of today's adults were taught not to leave any food on their plates, and that they should eat everything. (this could have been due to money fears or sympathy for people that had nothing, so we should not waste, or simply because that's what their parents were taught. Another issue is our need to have everything (including food) immediately. We live in a world of immediate gratification, but that is not always a benefit, is it?
I know some people who feel that if they are at a buffet, then they must taste everything, even if they are already full. Is that a mental thought or is it because they love food? Can they really be that hungry? Maybe it's because they paid one price so they want to get their money's worth. What is their intention going into the buffet? The only consistent reason for the above examples comes back to the premise of: the person's relationship to food. I think you get my point.
So, how do we change our relationship with this small four letter word which can control our lives?
First, define yourself. Do you live to eat or Eat to live?
Next make a list of your five favorite meals and how often you eat them. Do any foods on that list appear there because there is an emotional tie? Can you identify what triggers you to eat or reach for a cup of coffee, an ice cream cone or a bagel. I know all of those foods taste good and are easy but they all have other emotions and needs attached to them.
Add a section for when you eat. Do you skip meals (maybe breakfast?), eat all day (a grazer) or only eat at designated meal times? (because it's in the schedule.) Listen to your body. Know your intentions before you eat.
Next, write down all of the positive things in your life. What is going well? Think about all aspects such as work, family, friends, exercise, spiritual, children, parents, financial, goals, etc...
When you have completed the list of positive points in your life, look at the list more thoroughly. Are there any specific parts to the positive categories that may not be exactly how you would like? Are there any parts of your marital relationship that may be lacking? How about exercise? Have you reached all of your financial goals that you set for yourself? Do you set aside time each day for your spiritual self? Do you meditate, keep a gratitude journal or even sit outside with your thoughts each day.
I bring this to your attention for a moment, because when parts of the positive list are not exactly hoe we had imagined them to be, People sometimes fill the voids with food.
In order to get a healthier relationship with food, you need to get a healthier relationship with yourself. Sometimes, it's in the layers within ourselves, where you will find true healing and acceptance. When we take that hard look at our lives, how we had imagined them to be and how they actually are, that we find reasons for our eating patterns. As you clean up the food, you will reduce the stress and as you reduce the stress (and create more outlets for the stress) YOU WILL MAKE HEALTHIER FOOD CHOICES, which will in turn lead to better health and better thoughts.
Your Food Cravings may actually be emotional cravings.
My Tip for you, is to start creating the list of all the good in your life. Review your list and decide which aspect of your life is the most important to begin to work on. Fill any void or talk about any issues you may be holding in. If that is to hard, get a journal and write a letter about your feelings. You don't have to mail the letter, but you need to release the feelings onto paper to get it out of your psyche. Once you release the feeling, it will no longer have a hold on you. Most likely, you feel feel lighter and happier, enabling you to make one better food choice in the upcoming week. CHANGE YOUR INTENTIONS BEFORE EACH MEAL. Another tip is to get a massage when you have completed that task.
Check back with your Stress-O-Mom-oter for more ways to reduce the stress food has in your life. It's just too much for one blog.
www.coreandmore-fitness.com
Saturday, November 21, 2009
Is Stress getting the Best Of You?
It's that time of year again. The days are getting shorter (literally) yet our lists of "to do" is not getting smaller. Holidays can be stressful on so many levels for people.
These last 6 weeks of the year come and go like a whirlwind , and while they are blowing through, they may be stirring up many feelings.
Stress starts coming at you as you spend money on gifts and/or worry about not having enough money to spend on gifts.
-A lot of unhealthy foods are served
-Many Holiday parties lead to too much food and alcohol
-Time constraints are heavy. We become even more over-scheduled at this time
-Parents of Teens may feel the pull from school sports, which don't allow for to much vacation time
-Memories of Loved ones that are not with us can become a focus, causing you to feel sad
-Thoughts of what you don't have may surface
-New Year's resolutions come full circle, and if you fell off the path to yours, feelings of inadequacies may surface.
-Weight Gain through this holiday also may cause depression
-People tend to be very hard on themselves for lack of restraint
These above stresses are just some of the conscious causes of stress. Hidden stresses are present too. These are things such as exercise, what and when you are eating, chemical stresses , sleeping patterns and many other things that also add to the pot.
I could go on and on, but the list will change depending on who's reading this.
My advice is to try and focus on the positive of each and every potential stress causing event. There can't be bad in the world or in your life, without good. Both exist with each other in balance. It's Yin and Yang. It's all a matter of how we deal with our own circumstances.
Here are some suggestions for keeping yourself calm and grounded through this season.
Be thankful for challenges and general conflict. These problems are usually temporary, and if not, there are many ways to learn from them. Optimally, you will want to learn from a challenge, and if necessary make changes from your inner core. There will also be many beautiful and perfect days. The key is keeping a balance in your mind and heart, knowing that you can overcome anything through your intention to change.
Tips to deal with stressful situations:
1. Breathe Deeply - taking a deep breath naturally relaxes your body and mind. Breathe in deeply through your nose and exhale with small force, through slightly parted lips. 10 of these breathes literally resets your nervous system, helping you to reground yourself.
2. Remember that your situation is temporary moment in time and will pass. You may feel more control realizing you have the power to change it. Change your thoughts on the subject, WILL CHANGE THE OUTCOME too. At least it will change your perceived stress level of the problem.
3. Take a walk, run, or include other methods of exercise into your life. This will allow your body to release tension.
4. Remember to take care of you. Nothing makes a stressful situation worse, than being run down and being on automatic pilot. Life takes thought. Write down your goals for your sanity and what steps you will take to accomplish them.
5. Take a moment to find some quiet every day. Take time to set your Intentions for the Day. Doing so will help you to refocus and feel more in control of your life.
6. Listen to relaxing music, be outside or use a guided meditation CD.
Despite how you may feel, you are in control. In the end, it is you who controls the elements of your day, week, month, and year. Your thoughts drive your actions and eventually lead to the outcomes you experience. Change your thoughts to the positive side of every situation. Remember to be THANKFUL for what you have and what you want to have. If you can remember this, when problems seem to be too big to handle, you may have an easier time making changes in your life. You will gradually begin to feel less stress in your life.
So, tomorrow, remember....take a deep breathe, step back, and remember YOU ARE IN CONTROL. Visualize the end, recall it's only temporary and that you can do things to make it better. And most importantly - Smile!
These last 6 weeks of the year come and go like a whirlwind , and while they are blowing through, they may be stirring up many feelings.
Stress starts coming at you as you spend money on gifts and/or worry about not having enough money to spend on gifts.
-A lot of unhealthy foods are served
-Many Holiday parties lead to too much food and alcohol
-Time constraints are heavy. We become even more over-scheduled at this time
-Parents of Teens may feel the pull from school sports, which don't allow for to much vacation time
-Memories of Loved ones that are not with us can become a focus, causing you to feel sad
-Thoughts of what you don't have may surface
-New Year's resolutions come full circle, and if you fell off the path to yours, feelings of inadequacies may surface.
-Weight Gain through this holiday also may cause depression
-People tend to be very hard on themselves for lack of restraint
These above stresses are just some of the conscious causes of stress. Hidden stresses are present too. These are things such as exercise, what and when you are eating, chemical stresses , sleeping patterns and many other things that also add to the pot.
I could go on and on, but the list will change depending on who's reading this.
My advice is to try and focus on the positive of each and every potential stress causing event. There can't be bad in the world or in your life, without good. Both exist with each other in balance. It's Yin and Yang. It's all a matter of how we deal with our own circumstances.
Here are some suggestions for keeping yourself calm and grounded through this season.
Be thankful for challenges and general conflict. These problems are usually temporary, and if not, there are many ways to learn from them. Optimally, you will want to learn from a challenge, and if necessary make changes from your inner core. There will also be many beautiful and perfect days. The key is keeping a balance in your mind and heart, knowing that you can overcome anything through your intention to change.
Tips to deal with stressful situations:
1. Breathe Deeply - taking a deep breath naturally relaxes your body and mind. Breathe in deeply through your nose and exhale with small force, through slightly parted lips. 10 of these breathes literally resets your nervous system, helping you to reground yourself.
2. Remember that your situation is temporary moment in time and will pass. You may feel more control realizing you have the power to change it. Change your thoughts on the subject, WILL CHANGE THE OUTCOME too. At least it will change your perceived stress level of the problem.
3. Take a walk, run, or include other methods of exercise into your life. This will allow your body to release tension.
4. Remember to take care of you. Nothing makes a stressful situation worse, than being run down and being on automatic pilot. Life takes thought. Write down your goals for your sanity and what steps you will take to accomplish them.
5. Take a moment to find some quiet every day. Take time to set your Intentions for the Day. Doing so will help you to refocus and feel more in control of your life.
6. Listen to relaxing music, be outside or use a guided meditation CD.
Despite how you may feel, you are in control. In the end, it is you who controls the elements of your day, week, month, and year. Your thoughts drive your actions and eventually lead to the outcomes you experience. Change your thoughts to the positive side of every situation. Remember to be THANKFUL for what you have and what you want to have. If you can remember this, when problems seem to be too big to handle, you may have an easier time making changes in your life. You will gradually begin to feel less stress in your life.
So, tomorrow, remember....take a deep breathe, step back, and remember YOU ARE IN CONTROL. Visualize the end, recall it's only temporary and that you can do things to make it better. And most importantly - Smile!
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