The Gluten-Free Diet Cheat-Sheet: How to Go G-Free

How to Begin a Gluten-Free Diet 

 

Foods to avoid: 

Gluten is the elastic protein found in wheat, rye, and barley (including durum, einkorn, graham, semolina, bulgur wheat, spelt, farro, kamut, and triticale). Commercial oats may also contain gluten due to cross contamination in processing (see more on gluten-free oats below).

Recipes that use wheat flour (bleached white flour, whole wheat flour, cracked wheat, wheat bran, barley flour, semolina, durum, spelt, farro, kamut, triticale) or vital wheat gluten are not gluten-free.

Semolina, durum, spelt and whole wheat pasta, including cous cous, ramen noodles, and some soba noodles, are not gluten-free.

Beer, ale and lager are not gluten-free. Foods cooked in beer- such as brats, meats and sausage, etc- are not gluten-free.

Malt vinegar, malt flavorings and barley malt are not gluten-free.

Recipes calling for breadcrumbs, breaded coatings, fried onion rings, flour dredging, bread and flat bread, croutons, bagels, croissants, flour tortillas, pizza crust, graham crackers, granola, cereal, wheat germ, wheat berries, cookie crumbs, pancake mix, pie crust pastry, crackers, pretzels, toast, flour tortillas, sandwich wraps and lavash, or pita bread are not gluten-free.

The vegan protein sub seitan (made with vital wheat gluten) is not gluten-free; and some tempeh is not gluten-free (you must check). Flavored tofu may or may not be gluten-free due to seasoning. Injera bread (traditionally made from teff flour) and Asian rice wraps may be gluten-free, but are not necessarily gluten-free (check labels, always).

Barley enzymes used in malt (and some "natural flavors") are not gluten-free (check all non-dairy beverages, chocolate chips, coffee, teas, dessert syrups, brown rice syrup.

Gluten is sneaky.

Hidden gluten can be found in soy sauce, tamari style stir-fry sauces, marinades, gravy, gravy mixes and gravy packets, broth and bouillon, cooking sauces and instant soups, salad dressings, cured meats, sausage, hot dogs, vegan hot dogs and "fake" meat, sausages and burgers, self-basting poultry, flavored and herb cheeses. Watch for spice blends including curry powder, dry mustard (often combined with flour).

Read labels on canned and prepared soups, tomato paste, sweeteners, confectioner's powdered sugar and brown sugar, prepared beverages, flavored and instant coffees, herbal teas (watch for barley), roasted, flavored or spiced nuts, jerky, flavored yogurts, puddings and ice creams, chocolate and chocolate chips, cocoa powder and instant cocoa mixes, flavored vinegars (avoid malt vinegar, and fake "balsamic" flavored vinegar), cooking wines, flavored liqueur and liquor, wine coolers (malt).

Always read labels. Call the manufacturer.

Eating out is very risky. Be aware that delis and restaurants often add flour or pancake mix to egg omelettes, and use breadcrumbs to add body to tuna salad. Gluten-free pasta might be boiled in the same water used for standard pasta (and some kitchens blanch veggies in their pasta water). Avoid French fries and fried foods fried in the same oil with glutenous breaded foods (fried onion rings, batter coated fish, veggies, meat and chicken).

 

What is gluten-free?

GLUTEN-FREE FOOD LIST:

Alternative grains, flours, starches and thickeners that should be safe* for celiac and wheat allergies include:

Corn, grits, polenta and cornmeal

Buckwheat, buckwheat cereal, kasha and buckwheat flour 

Rice- white, brown, risotto, basmati, jasmine, sticky rice, rice cereal

Rice flour- white rice, sweet (glutinous) rice and brown rice flour

Quinoa, quinoa cereal flakes, and quinoa flour

Millet and millet flour 

Sorghum flour

Amaranth and amaranth flour

Certified gluten-free oats and oatmeal(milled from a dedicated GF source and labeled as such)

Coconut flour

Teff flour

Nut meals and flours- almond, chestnut, pecan, cashew

Chick pea flour, garbanzo flour, soy (soya) and bean flour

Tapioca starch/tapioca flour (aka manioc)

Potato starch (used in baking)

Potato flour (used sparingly as a thickener)

Sweet potato and yam flour

Arrowroot starch

Cornstarch
Chestnut flour

*Safe if milled in a dedicated GF facility/source. Check with companies to determine if they are using allergen safety protocols, and a gluten-free facility.

Pre-made ingredients that are usually safe for celiac include:

100% corn tortillas and taco shells with a gluten-free label

Pre-made polenta rolls with a gluten-free label

Unflavored mochi

100% Corn pasta

Quinoa and corn pasta

Soy pasta (if it states gluten-free)

Brown and white rice pasta, rice noodles, rice glass noodles

100% buckwheat soba noodles (check label)

Rice paper, rice and tapioca rice paper wraps (check label)

100% nut butters- almond, peanut, cashew, pecan

100% seed butters- sesame tahini, sunflower and hemp seed butter

Gluten-free beer and lager made from rice, sorghum or a non-gluten grain.

As always, call the manufacturer to determine cross contamination probability. Some companies (including bakeries) are not 100% gluten-free, despite a GF label (frustrating, I know). Call and discuss best manufacturing practices and allergen safety protocols.

 

About baking GF recipes:

When it comes to converting your favorite baking recipes to gluten-free, a simple one-to-one flour substitution will not yield the same results as your recipe based on wheat flour.

Gluten is a giving, stretchy ingredient that supports rise, structure, texture and kneadablity. It takes more than a single gluten-free flour replacement to make a cake, bread, muffin or cookie recipe work. A combination of gluten-free flours and starches with some extra egg whites or leavening, and xanthan gum added to improve viscosity is necessary for optimum results.

Top 7 Amazing Health Benefits of Turmeric

Here’s a Recap

Turmeric is a popular spice for cooking, but it has a long history of medicinal uses, too. It is one of the most researched natural remedies available and there are numerous studies validating its healing properties. Turmeric provides a wide variety of benefits, but there are seven standouts. Once you know about these seven benefits you’ll be eager to add the spice to your diet.

Antioxidant

The active ingredient in turmeric is curcumin, which is known as a powerful antioxidant. This means it targets dangerous free radicals in the body and reduces the damage they are able to cause DNA and cells. When cells are healthy the body is healthy, which means turmeric offers general wellness benefits, as well as targeting specific health problems.

Anti-Inflammatory

Curcumin also has anti-inflammatory qualities. This makes it effective for fighting heart disease, osteoarthritis pain, and other health problems related to inflammation (researchers believe there are many links between inflammation and chronic illness). Curcumin is believed to reduce certain enzymes in the body known to trigger inflammation.

Heart Health

Turmeric reduces the risk of blood clots and prevents the build up of plaque in the arteries, which helps in the battle against stroke and other clot-related problems. There are also studies showing turmeric is beneficial for reducing bad cholesterol and improving good cholesterol, both of which play a role in a person’s heart health.

Slows the Progression of Alzheimer’s

Researchers studying the effects of curcumin in relation to Alzheimer’s cite the health of those living in regions that consume turmeric in high quantities. People in India aged 70 and older have a much lower rate of Alzheimer’s disease than those in the same age group in the United States. Many believe this difference is due to the high intake of Indian curries, which are made with turmeric. Further research points to turmeric’s ability to remove amyloyd plaque buildup in the brain, which is believed to put people at risk for developing the Alzheimer’s.

Natural Painkiller

An article in the July 2009 issue of Time magazine points to a study conducted at the University of Arizona. Researchers found rodents injected with a material known to cause joint pain suffered less when the injections were paired with curcumin. The article also cites anecdotal evidence singing the praises of turmeric for fighting a variety of pain that would otherwise be treated with over-the-counter pain medication.

Skin Health

Turmeric’s anti-inflammatory benefits can be beneficial when applied topically, too. It is considered an effective treatment for psoriasis and other skin disorders, and it is a natural antiseptic and can be used to treat burns and cuts.

Cancer Fighter

The jury is still out on just how effective turmeric is for fighting cancer. Some health experts point to its anti-inflammatory benefits and draw conclusions based on the link between inflammation and the development of cancer. Free radicals and cell damage are believed to be linked to cancer, too, so if turmeric is able to work as an antioxidant it has a secondary anti-cancer effect.

According to well-known holistic health practitioner, Dr. Andrew Weil, turmeric reduces the carcinogenic compound that form when meat is fried, grilled, or boiled by up to 40%. Dr. Weil also believes turmeric is effective for fighting melanoma and in halting the spread of breast cancer.

There are also preliminary studies showing turmeric could be beneficial for preventing breast, prostate, skin, and colon cancer. Since turmeric is safe and offers a variety of general heath benefits, you have nothing to lose by adding it to your diet in moderate amounts. If you plan to use concentrated doses of curcumin in your cancer treatment plan, be sure you inform your doctors to prevent any interference with other components of your treatment.

I Can't vs I Can

"I Can't" Vs "I Can". 

For a long time I would tell myself I can't. I had every excuse and blamed my disease as a crutch. I just thought it was a losing battle even if I had done it once before.

✨ Something one day just clicked I was tired of being so depressed I thought my kids were better off without me!

✨ This time it's different. It's more of a change on the inside than the outside! 

Believing that you can is half the battle. And YOU CAN!! #ican ❤️#youcan #transformationtuesday

#health #fitness #fit #TagsForLikes #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise

Basic Lentils Easy Crock Pot Recipe

Sunday seem to be Lazy days sometimes. Sometimes I prep meals for the week, sometimes I don't. I actually prefer Mondays to do that. Now that it's Football season our meals tend to be lazy as well. Found this great basic lentils recipe for the crock pot. I usually add what I want or tweak the seasoning. So easy and simple to do. Enjoy!!

Mudderella SoCal 2014

world class, 5–7 mile long, muddy obstacle courses

So I gotta say it's been about almost 2 weeks since I did the very first SoCal Mudderella in Temecula Oct 4th. 

What made me want to do something so dirty ?!?! Wellll ;) jk haha

When I saw how it was all about over coming fear, being strong and teamwork I was in! Yes it's muddy and dirty but if you can't suck it up for 1 day to have a great experience then I think you need to grow as a person. 

I was ready for a challenge something totally different out of my comfort zone. 

I'm all about strength, change, competing with yourself right now so it was a perfect first event to do. 

They provide you training videos and a schedule. Which are great. I was already working out, but just added running a few nights a week along with hiking. 

They say if you can run a mile you can do mudderella so I was like pfft I can do that. 

I was more worried about the obstacles and if I'd have a hard time accomplishing them. My goal was to do them ALL!! Not to wimp out and skip any! 

The closer it got the more nervous I was. You don't know what to expect. I've seen the videos on the website and it gets you super emotional and pumped up at the same time. 

I was a bit scared, but only from the unknown. 

Once you got there the atmosphere was awesome!! Music, booths to get your war faces on, temporary tattoos, posters your family and friends could make while cheering you on, food, beer, etc. 

Once we got all dolled up it was time to get moving! They warm you up and get you pumped up then let you be on your way!!!

I gotta say it went way faster than I thought it would. The walls to climb over weren't as scary as I was expecting them to be. Every obstacle was doable and SO much fun!! Of course at the end is when all the muddy obstacles were. I now know that I can do these things. I know what to expect for the next time. And look forward to accomplishing tougher runs in the future. You don't know what you are capable to do unless you go out and try!! The feeling knowing you did something others were to scared to even try is incredible. 

The best part was at the end getting our beer, free tshirts and just enjoying the Victory!! 

We did it! I did it! You can do it!! People were scared, but they finished it! Ladies of all walks of life did it! Big, small, young, old everyone!! I will definetly do more now. It's a can of Kick Ass I just opened lol. 

7 Things To Kick That Soda Addiction

Whether you’re drinking regular or diet soda, you know it’s not good for you. If you’re ready to take the plunge and get rid of it once and for all, here are some helpful tips.

1. Decide WHY you’re quitting soda. This will make the how so much easier. Knowing how it’s harming you, and deciding why you are done with soda will give you the drive and desire to follow through.

2. Stock up on substitutes. Like lemon water, or seltzer water. Most people that are addicted to soda are addicted to the caffiene, and the carbonation. You could try making your own drinks. Like 1.5 ounces of a fruit juice, mixed into 8 ounces of seltzer water. Then you’re having a fun drink, without the negative side effects.

3. Make a quitting schedule. If you want to be completely off of soda in one month, make a schedule that will slowly remove the soda, and replace it with water. Whether you’re quitting cold turkey or weaning yourself off of it. Have it written down! A lot of the habit is

4. Buy less soda. Don’t have it around your house. Or drive home a past a different gas station, if that’s your trigger.

5. Do it with a friend. A lot of our eating habits our correlated with who we are around. If we are around people who eat healthy, we tend to eat healthier too. So, if our coworkers, or spouse drink soda, enlist them to quit with you.

6. Replace the ritual. A lot of the habit has to do with the ritual. Getting in the car, going to your favorite place, getting a soda and snack. Then enjoying it while chatting on the phone or something. It’s different for everyone. Decide ahead of time what you can do that can replace the ritual. Then when the temptation hits, you’ll already know what to do.

7. Drink 8-12 glasses of water. If you’re drinking a lot of water, and feeling hydrated, you won’t look for soda when you are thirsty. Stay ahead of the thirst.

8 Types Of Push ups For Women And Their Benefits

Benefits Of Push Ups

There are very few exercises that require no special equipment or training, but pushups rank high on the list of convenient calisthenics. This basic exercise is a hit with everyone from elementary school students to military members, and it benefits women in numerous ways. Don't roll out the welcome mat for arm flab -- keep your triceps toned by adding pushups to your current fitness routine.

Definition

Many women are plagued by flabby upper arms. Several different factors cause arm flab, including low testosterone levels. That's one reason why you typically see more women than men with excess arm fat. Pushups help tone and define upper arms by engaging triceps, the muscles on the back of each arm directly below the shoulders, in movement. Over time, incorporating pushups into your fitness routine may result in sculpted arms with visibly defined muscles.

Strength

The ability to lug around an over-sized handbag doesn't always signify a desirable amount of upper body strength. Many women lack upper body strength, but doing pushups helps make pectoral muscles, triceps and shoulders stronger. Don't get discouraged if you can't do a perfect pushup right away. Start by doing simpler forms of this popular exercise, such as wall pushups. After you master those, move on to partial pushups where your knees remain on the ground as you lift your body.

Weight Loss

Push-ups won't make you flab-free as quickly as cardio workouts, but they do help you lose weight. The amount of calories that you burn depends on a variety of factors, including your weight and resting heart rate, but the American Council on Exercise has determined that the average 150 pound person burns 5.45 calories per minute doing pushups. Speed up your weight loss efforts by following a healthy diet and including other types of exercise in your fitness routine.

Convenience

Push-ups are convenient and affordable. Some women use resistance bands or arm weights while they perform pushups, but these supplies are not necessary. Shoes and workout clothes are also optional. This well-known exercise requires nothing except mental willpower and a flat surface. Stay fit during commercial breaks and vacations by doing pushups. Next time you're at the gym waiting for an available treadmill, drop down and do a few pushups until the machine is free. Finding an excuse not to do pushups is difficult.

8 Types Of Push ups For Women 

Push ups is a calisthenics exercise which is probably the most famous exercise ever. It has a large number of variations and focuses on strengthening the upper body and core along with the triceps. Being able to do a certaub number of push up exercises and variations is something that almost every fitness freak longs to boast about and there is a reason why it is such a hard feat.

For a woman or an overweight man, it is very hard in the beginning as this exercise requires the contraction of the upper body muscles, and women in general tend to have less upper body strength. Also, when men tend to turn obese, they start losing muscle concentration in the upper body, more than in their lower body. The benefits of push ups is that it can counter act all of these problems and control you fat deposits.

However, with some patience and perseverance, this exercise can be easily done by anyone looking forward to get fitter. The first and foremost requirement is that you need to be mentally ready in order to be completely exhausted and still have enough strength left to push yourself up farther.

That being said, let’s get started.

When you are starting off, you can do a half push up, also known as the girl pushups.

1. Girl pushups:

During this step, you need to place your knees on the mat as shown in the picture and then lower yourself to the ground just like in a normal pushup pose, but you have the support of the knees to give you more balance. You can keep doing these pushups until you can do around 10-15 sets without feeling winded and then you can move on to standard pushups and then on to further extreme variations.

If you cannot even manage to do the half pushups, then what you need to do is the counter pushups, or for the absolute beginners, the wall pushups.

In the counter pushups, you can use the kitchen counter as the name suggests, but certainly you do not use your kitchen space to workout. So, use a chair (make sure its stationary) or a bench or even the bed. Any horizontal surface at the right height would do. You should position yourself on this surface and use that balance to push yourself up and down while balancing on your toes. Like this:

2. Simple Pushup:

And for the ultimate rookie, try doing the wall pushups.

3. Wall Pushup:

To do this, place both your hands on a wall slightly wider than your shoulder width, then kick your legs out and stretch your body till you are on your toes. Push forward towards the wall using the balance of your core and hands, and then push back to the original position to complete one pushup. Repeat this till you are confident enough to move to the counter pushup, then to the half pushups and then to the standard pushups.

Pretty soon, a wall push up for you might start to look something like this:

After a while of doing normal standard pushups, there are an endless number of variations that you can do, like:

4. Ballistic Pushup:

In this pushup, you place yourself either in half pushup or even full pushup position and you lower yourself like the normal pushup but when you come up, you push up with real force and clap your hands and then come back to the ground on both your hands.

5. Diamond Pushup:

Instead of placing your hands at a width wider than your shoulders, here you make a diamond shape with your hands and then do a normal pushup, while balancing yourself on your hands. This will make your body demand more work from your muscles to balance yourself and hence, will give your core a better workout.

6. Spiderman Pushups:

To do this pushup, start on your normal plank position and then while you raise yourself up, bring up one of your knees toward the elbow as much as you can and then push it back as you return to the initial position.

7. The Elevated Pushup:

Once you get to a position where you can do all these variations, you can do a reverse version of the counter pushup by putting your feet upon an elevated surface and doing a push up in that position. This will make your body work harder.

There are also variations such as:

8. Knuckle Pushups:

This is done on your knuckles, instead of your palms or even on just a single knuckle like in the picture.

But no matter what, if you work hard and practice again and again, soon you will be saying,