Gluten Free Diet, Is it for you?

     Gluten free diets have become a recent diet trend among celebrities and people alike. With the increasing popularity and availability of gluten free foods I have gotten a lot of questions about the diet like " Should I be following a gluten free diet?" and "Are gluten free foods healthier?".  The answer to both if these questions is not necessarily and here is why....
          People who should be following a gluten free diet have been diagnosed with celiac disease or have a gluten sensitivity. Celiac disease is an autoimmune condition in which you have an immune reaction to gluten, a protein found in food products containing wheat, barley and rye. This immune reaction causes damage to the lining of the small intestines preventing the absorption of essential nutrients which could lead to malnutrition. Symptoms usually include abdominal cramping, bloating, diarrhea, unexplained weight loss, and anemia. If you have any of these symptoms, I recommend seeing your primary physician for further evaluation. Diagnosing celiac disease includes a series of lab tests and possibly a biopsy of the intestines. If diagnosed, treatment includes strict lifelong adherence to a gluten free diet. People who have suffered symptoms related to celiac disease often see immediate relief after starting on a gluten free diet.
           Gluten free grains like rice, potatoes, corn, quinoa, sorghum, buckwheat, and amaranth are just as healthy as gluten containing grains, if incorporated into a well balanced diet. So, if you don't have an intolerance, you should have to restrict it from your diet!
     The take home message is, if you have celiac disease or a gluten sensitivity following a gluten free diet is necessary for health, but if not you should be following a well balanced diet containing gluten and non-gluten containing grains!

For more information on Celiac Disease and Gluten Free Diet please visit www.celiac.org

       For those of you who have to follow a gluten free diet, check out this recipe for delicious gluten-free chocolate chip cookies!

Gluten-Free Whole Grain

Chocolate Chip Cookie Recipe

Ingredients:

·         1 ½ cups Pamela’s Gluten Free Baking and Pancake Mix

·         1/2 cup room temperature unsalted butter

·         ½ cup brown sugar

·         1 large egg

·         1 teaspoon vanilla extract

·         1 1/2 cups semi-sweet chocolate chips

Preparation:

      1.    Preheat oven to 350 degrees F

      2.    Line 2 large ungreased baking sheets with parchment paper.

      3.    Place room temperature butter, brown sugar in mixing bowl. Beat on high until the mixture is light and fluffy. Add egg and vanilla and beat until combined.

      4.    Add the gluten-free flour mixture to the butter mixture and beat on low until combined.

5.    Add chocolate chips and beat just until blended.

6.    Use a 1 tablespoon cookie scoop or tablespoon to dropcookie dough on prepared baking sheets. Space cookies 1 1/2-inches apart. Bake in preheated oven for 8 to 10 minutes.

"What's on your plate?"

 In an effort to increase awareness of choosing nutritious food and eating well balanced meals, USDA partners have named today "What's on your Plate?" Day. USDA's MyPlate Symbol, seen below, highlights the messages from the latest 2010 Dietary Guidelines for Americans.

1. Make half your plate fruits and vegetables.
                -For Breakfast: Add fruit to your cereal.
           -Lunch: Have a main dish salad with vegetables and fruit.
            -Dinner: Plan your meal around a vegetable. Like vegetable lasagna.

2. Make at least half your grains whole.
           - Choose wheat bread, brown rice, whole wheat pastas, oatmeal, and whole wheat flour instead of refined grains.

3. Switch to fat free or low fat milk.
           - Choose skim or 1% milk, low fat or non-fat yogurt, and reduced fat cheeses.
           - Use yogurt in place of mayo or sour cream.

4. Vary your protein sources.
           - Plan 2 meals a week around fish, and at least one meal a week around a non-meat protein source like beans.

5. Cut back on sodium and empty calories from solid fats and added sugars.
           -Avoid drinking beverages with added sugars
           -Look for "reduced sodium" or "less sodium" canned foods. Avoid adding salt to foods. Limit processed foods like breads, crackers, cookies, and other snack foods.

6. Enjoy your food but eat less.
            -Watch your portions! Use smaller plates, bowls, and utensils.
            -Eat slowly and pay attention to your hunger and fullness cues.


Visit Choosemyplate.gov and eatright.org/nnm for more information and recipes.

Top Super Foods for 2012

       Chia Seeds:

                  Yes these are the same seeds used in chia pets. Who would have guessed you could eat them too! Chia seeds are a great source of vitamins, minerals, fiber, omega-3 fatty acids and protein. They can be added to salad, blended into smoothies, or added to your favorite vegetarian dish.

    Kale:  

                Kale is a recent trendy  green leafy vegetable high in vitamins A,C, K, and fiber. It can be baked to make chips, blended into smoothies or added to any of your favorite dishes.

      Adzuki Beans:

                Adzuki beans are small red beans found in China and are high in magnesium, potassium, iron and zinc. These beans are often called the “weight loss bean” because they are low in calories and fat. For those of you who are sensitive to beans, these beans are less gas forming and may be better tolerated.

    Quinoa:

               Many of you may have heard of this grain when it became big in 2011. It continues to be a hit because of its versatility and high nutrition content. This grain in great for those with gluten allergy and for vegans because it is gluten free and provides 8 essential amino acids.

    Nuts: 

                Nuts are delicious and nutritious, they are a good source of healthy fats, protein, fiber, vitamins, minerals, and antioxidants. They make for a great snack and addition to salads, oatmeal and main dishes. Use sparingly, a serving is about 12 nuts!

                                                      

      Greek Yogurt:

               My all time favorite, a food I definitely can’t live without. It’s amazing how quickly this yogurt took off and is becoming more and more popular each day. Its’ high protein, low carb content make it a great snack, breakfast, dessert, or ingredient in endless recipes.

                                           

      Beets: 

              Beets are a widely known, yet underappreciated vegetable. Beets contain a unique phytonutrient called betalain which has been found to have anti-oxidant , anti-inflammatory and detoxification properties.  Add to your salad  or blend into a juice.

Chocolate, a Heart Healthy Treat!

Chocolate, delicious and heart healthy, who knew! Cocoa, the main ingredient in chocolate, contains heart healthy anti-oxidants called flavonals. These flavonals work to relax blood vessels helping to lower blood pressure. So, what better than some chocolate for your sweetheart this Valentine's day ; ) , something they'll love and their heart will too!

Here are some tips for picking out the perfect heart healthy treat!.....

The Best Chocolates for your Heart

1) Choose chocolate that contains 70% or higher cocoa. The higher the % or darker the chocolate, the more antioxidants per ounce!

 

2) Choose chocolates that contain nuts.

 The nuts contain heart healthy fats which can help lower “bad” LDL cholesterol.

3) Dip fruit in melted dark chocolate. Fruit will help cut calories and add an extra dose of antioxidants!

 

4) Choose portion controlled chocolates.

Chocolate is good for you in small portions,

but the calories and fat can add up quick!

You will be less likely to overindulge if chocolate

 is packaged in smaller portions.

            

Healthy Heart = Healthy You

February is not only the month of love, chocolate and flowers, it’s also American Heart Month. February is a month of awareness that heart disease is the #1 killer among females, as well as a leading cause of death in the United States. Today in particular is National Red Dress Day, a symbol of heart disease awareness, and a reminder to women to protect their heart and inspire others to do the same!

According the National Heart, Lung and Blood Institute (NHLBI) making lifestyle changes can decrease your risk of heart disease up to 82%. Choosing the right foods and being physically active are two ways to keep your heart healthy and prevent heart disease.

Tips for a Healthy Heart!

1)      Choose Heart Healthy Fats

·         Mono-unsaturated fats and  omega-3 fatty acids, these fats help lower your “bad” LDL cholesterol and may increase your “good” HDL cholesterol

o       Vegetable oils (olive, canola, soybean)

o       Fatty Fish (salmon, tuna, mackerel, sardines)

o       Ground flaxseed

o       Walnuts

     2)  Choose sources of Lean Protein

·         Lean protein in lower in saturated fat, trans fat, and cholesterol

·         Sources include: chicken, turkey, white fish, pork (without the skin),

90% or higher lean beef, soy protein, egg whites. 

3)      Include Soluble Fiber into your diet

·         Soluble fiber helps lower LDL cholesterol

o       Whole fruits (bananas, oranges, apples)

o       Vegetables (brussel sprouts, acorn squash, lima beans, broccoli, okra, eggplant)

o       Whole grains (oats, barley, bran)

o       Beans (kidney, garbonzo)

4)      Reduce your Sodium intake

·         Lower sodium intake has been linked with decreased blood pressure and decreased risk of heart disease and stroke.

·         The Institute of Medicine recommends 1500mg of sodium a day, with limit of 2300 mg per day.

·         Avoid

o       Processed foods packaged with salt (canned foods, frozen entrees, snack foods, packaged starchy foods, instant cooking foods, mixes, deli meats, cheeses)

o       Salt ( ¼ tsp = 600 mg sodium)

o       Condiments, sauces, seasonings

·         Read labels!!

o       Look for “reduced sodium”, “low in sodium”, “less sodium”,“light in sodium’” on the label.

o       Choose foods with less than 600mg for a meal, and less than 200mg for a snack.

5)      Be physically active!

·         Exercise helps with weight loss, and reduces your risk of heart disease

·         For adults the CDC recommends at least 30 minutes of moderate intensity exercise 5 days a week.

o       If you are not used to exercising start of slow and gradually increase the intensity and duration of your workouts.

Breakfast... it's what's for dinner!

  My favorite meal has to be breakfast. Not only because of it's benefits but also because it's good all day long! This week my roommates and I decided to make french toast for dinner. I found a really great recipe for a fun healthy twist on your usual french toast.

      This recipe uses a mixture of cornflakes and almonds to create a crispy texture. And the fun french toast fingers make them fun for dipping and perfect for kids to enjoy!
       Instead of using regular maple syrup for dipping, try dipping your french toast in some berry syrup! The syrup is made from mostly berries which helps cut the calories, and add in fiber, vitamins and minerals.  I used frozen berries in the syrup instead of fresh. In the winter it can be difficult to find fresh berries and if you can they tend to be expensive. Frozen fruit is a great alternative they are just as nutritious and less expensive!

Crispy French Toast Fingers with Berry Maple Sauce
Inspired by recipe in "Comfort Food Fix" cookbook
Servings: 4

French Toast
Ingredients
1 cup sliced almonds
3 cups cornflakes
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 tsp salt
2 large eggs
3/4 cup low-fat (%1) milk
1 tablespoon pure maple syrup
1 teaspoon vanilla extract
Nonstick cooking spray
4 large slices of whole grain/whole wheat bread, each piece cut crosswise to make 4 fingers each

Directions
1. In a food processor, pulse the almonds until coarsely ground. Add the corn flakes, cinnamon, nutmeg, and salt and pulse the cornflakes. Transfer the cornflake mixture to a shallow bowl.
2. In a medium bowl, whisk together the eggs, milk, maple syrup, and vanilla until well combined.
3. Spray a large nonstick skillet or griddle with cooking spray and preheat over medium heat. Working with one piece at a time, dip the bread into the egg mixture until completely moistened and coated but not falling apart, about 30 seconds each. Coat each slice of bread in the corn flake mixture, gently pressing it onto the bread.  Place each slice of bread in the skillet and cook over medium-low heat, turning once, until the outside is golden brown and the center is warm, about 6 minutes.

Nutrition Information: Calories 340, Total Fat 13g, Protein 14g, Carb 43g, Fiber 6g, Sodium 520 mg

Berry Sauce
Ingredients
2 cups fresh or frozen(unsweetened) mixed berries
1 tablespoon pure maple syrup
1 tablespoon  orange juice

Directions
1. In a medium saucepan, combine the berries, maple syrup, and orange juice. Bring to a gentile boil. Reduce heat to medium low and simmer, stirring occasionally, for 2 minutes.
2. Transfer the mixture to a blender, and blend until almost smooth.

Nutrition Information: Calories 50, Total Fat 0g, Protein 0g, Carb 13g, Fiber 3g

Rethink Your Drink!

Could it be the calories you are drinking that are preventing you from loosing weight?? For many, this may be the case. Here is some information and tips to help you make smarter beverage choices, to help you reach your weight loss and health goals!

The “Best to Avoid”  Beverages

The biggest calorie culprits are beverages like soda, juice with added sugar, sweetened tea, lemonade, sports drinks, energy drinks and whole milk. These beverages contain the most calories, and sugar per ounce and provide little to no nutrients. These beverages can also contribute to weight gain and other diseases like type 2 diabetes and heart disease. So, stay away!!

The “Occasional” Beverages

Better beverage options include diet sodas, diet iced teas, ½ cup (4oz) of 100% juice, low calorie sports drinks, and 1% milk. These drinks contain minimal to no calories or added sugar and may contain artificial sweeteners. These beverages will not contribute as many calories per ounce but should still be consumed in small portions.

The “Always Ok” Beverages!

The best beverages are water, seltzer water, and skim milk. These beverages are the healthiest because they provide little to no calories or sugar. Overall, water is the best option, it’s cheap and helps hydrate the body for overall health.

Easy ways to make smarter beverage choices:

1)                          Carry a reusable bottle of water around with you. Not only will it quench your thirst, but it’s inexpensive!

2)                          Avoid buying sugar sweetened beverages when at the grocery store. If it’s not around, you won’t drink it!

3)                          Serve water or skim milk with meals.

4)                          To make water more exciting add slices of lemon, limes, cucumber, or watermelon for some natural sweetness.

5)                          Add a splash of 100% juice to seltzer water.