Going Gluten Free is Easy as 1, 2, 3...

Our friends, OVitaminPro.com, have been living gluten free for years now and with my recent gluten sensitive, I thought what better resource than to reach out to them about this topic. I’ve been hesitant to make the change to a gluten free lifestyle but with the tips they’ve provided below, it just may not be as hard as I imagined it would be!

According to recent research, 1 in 7 individuals are gluten sensitive. As many individuals who have been following a rigid gluten free diet, it comes without saying; improvements in their own immune systems have led them to lead much healthier lives. If you are or you are suspect that you may be the 1 in 7 who suffer from gluten sensitivity, don’t let adapting to the gluten fee lifestyle overwhelm you. With any lifestyle change, such as changing up your exercise routine or your diet program, it can be a challenge, but that challenge doesn’t have to be at all difficult if you prepare in advance and understand the changes that need to come into effect in order to achieve a better you.

The first step upon finding out you’re gluten sensitive is to educate yourself. Do your research on gluten sensibility, gluten intolerance and celiac disease and understand the lifestyle and meal routines for those who rid gluten from their diets. Perhaps question and reach out to other fellow family members and or friends to see how others have dealt with and adapted to the diagnosis. With Thanksgiving dinner right around the corner, this is the perfect time to stir up this topic among a gathering of guests.

Understand what foods you can and cannot eat. In many cases, you may have to look through and clean out your kitchen cabinets of those foods containing gluten/wheat. Don’t throw away what’s in your cabinet that you yourself cannot consume though. Instead, send a few care packages over to a neighbor’s home for their enjoyment or send a few bags to your local food shelter. Keeping a well-balanced, healthy diet doesn’t mean to have to avoid all the foods you’ve come to enjoy. You can still enjoy a gluten free meal that consists of plain meats, fish, rice, and most importantly, fruits and vegetables.

Lastly, familiarize yourself with the labels. As more and more restaurants and grocery stores are becoming more gluten friendly, in many cases you can find a gluten free meal selection at your favorite restaurant and don’t be surprised to find a gluten free section at your local grocery store. As you understand what foods you can and cannot eat, you will soon be able to shop with ease during your next visit to the grocery store.

You may learn about new foods that you otherwise wouldn’t have considered with your existing lifestyle and diet. As we head into the holiday season, with dinner gatherings and holiday parties on your calendar, don’t let these social events interfere with your gluten free diet. Keep an eye on the foods you consume to ensure they don’t contain gluten and in no time you’ll be gluten free and gorgeous!

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Whole Grains: The Latest Superfood

Whole grains are all the rage. So what exactly are they? And what’s the difference between whole grain and products made with whole grain? Here’s how to cut through the confusing marketing jargon so you can make an informed choice about grains.

Imagine planting a row each of wheat, Wheaties and pasta. The whole wheat, with its germ and hull intact, will grow and flourish. Indeed, whole grains are seeds. However, once a grain is flaked, rolled, puffed or milled into flour, it’s no longer a viable seed. It won’t grow. It’s lost its vital life energy.

So even though breakfast cereals, pasta and bread are often marketed as “whole grain”, they’re processed grain products. Even though these products are made with whole grain flours, they’re still processed and have less life energy than the original grain. So it’s ideal to eat actual whole grains more often than processed grains, whether they’re made with whole grain flour or not. Whole grains will keep your blood sugar and energy levels more even than any kind of processed grains.

Here's the best part: when you chew whole grains slowly, you release the natural sweetness in them thereby satisfying sweet cravings without having to raid the cookie jar ;)

On a side note, many people are sensitive to some grains, especially wheat and corn. If you suspect you have a sensitivity to wheat or corn, experiment with eliminating for two weeks and notice if you have any symptoms when you re-introduce them. While you’re doing your experiment, you can try quinoa, highlighted in the Food Focus below.

Food Focus: Quinoa

Quin-what?! Exactly. Pronounced “keen-wah”, this superfood has been cultivated in the South American Andes since at least 3,000 B.C. Nutritionally, quinoa might be considered a super-grain, although it is actually the seed of a leafy plant that's distantly related to spinach and swiss chard.

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Great news for vegetarians! And quinoa is especially high in the amino acid lysine, which is essential for tissue growth and repair. The grain is also a great source of manganese, magnesium, iron, copper and phosphorous. Quinoa may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa's survival through the millennia may be attributed to the resinous, bitter coating that protects its seeds from birds and insects, called saponin. Most quinoa sold in this country has already been cleansed of its saponin, but quinoa should be rinsed thoroughly before cooking to remove any powdery residue. Place the grain in a fine strainer and hold it under cold running water until the water runs clear; drain well. To increase the digestibility of quinoa, soak for several hours before cooking.


Recipe: Quinoa & Black Bean Salad
Serves four

Ingredients:

1/2 cup quinoa
1 cup yellow corn
2 scallions, chopped
1/2 cup diced tomatoes
1/2 cup diced celery
1/2 cup diced green peppers
1/4 cup diced red onions
1 can black beans, drained and rinsed

Dressing:

3-4 Tbsp light vegetable oil (canola)
2 tablespoons balsamic vinegar
1 clove garlic, minced
salt and pepper to taste
cilantro, minced

Directions:
1. Cook 1/2 cup quinoa in either 1 cup vegetable stock or water for 15 minutes.
2. In a bowl, combine the corn, scallions, tomatoes, celery, peppers and black beans.
3. Add cooled quinoa and pour the dressing in. Mix well.
4. Let flavors mingle…best if served cold.

Note:
If using pre-cooked quinoa, use 1 1/2 cups cooked for the recipe.

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Pantry Makeover

What to Keep, What to Toss

Everybody loves a makeover, and your pantry is no exception. Can’t you hear it begging you? “Fill me with healthy, delicious foods! Please, please, please!” Breaks your heart, doesn’t it?

Let’s give your pantry what it’s asking for. Here are some simple guidelines for what to keep, and what to toss, in your pantry.

What to Keep
Here’s the simple rule: Eat foods with ingredients you can pronounce. Easy, right? Here are some suggestions…

Whole Grains: brown rice, quinoa, millet, buckwheat, oats
Beans: lentils, pinto, black, chick pea, aduki
Snacks: LaraBars, Go Raw Trek Mex from Trader Joe’s, Mary’s Gone Crackers Flax Crackers, dried goji berries, Garden of Eatin’ Blue Corn Chips, dark chocolate
Soups: Shelton’s Turkey Chili, Amy’s Butternut Squash
Condiments: Wheat-free Tamari, extra virgin olive oil, sesame oil, dried spices, coconut oil, Amy’s Green Garlic dressing

What to Toss
Simple guidelines here, too: toss anything that has partially hydrogenated oil (be sure to read labels!), high fructose corn syrup, refined sugar, white flour, or an ingredient list a mile long. Not sure if a food falls into this category? Here’s a simple test – if the food in question is heavily advertised, it’s probably in the toss pile. You don’t see a lot of advertising dollars spent on broccoli and quinoa, but there’s some serious bucks behind most processed foods.

Food Focus: Top Five Freezer Foods

We’ve given so much attention to the pantry, our freezers are starting to feel left out! Frozen foods are another great way to keep high-quality meals and snacks on hand. Here are our five favs:

1. Edamame – these delicious baby soybeans are ready in a snap, great with Celtic Seal Salt and fun to eat
2. Organic Frozen Veggies – make a fabulous stir-fry on the fly
3. Amy’s Frozen Entrees and Burritos – almost like mom used to make
4. Rice Expressions Frozen Original Brown Rice – individually portioned brown rice in 3 minutes
5. Organic Frozen Mixed Berries – perfect for yummy smoothies

Recipe: Simple Brown Rice Stir Fry
Use staples from your pantry and freezer. Serves four.

Ingredients:
1/2 cup coarsely chopped walnuts
4 Tbsp tamari (wheat-free)
1-2 skinless, boneless breast halves, thinly sliced crosswise
1 tsp honey
2 Tbsp olive
1 Tbsp sesame oil
4 tsp minced fresh ginger or1 tsp powdered
3 garlic cloves, minced
1 1/2 cups short-grain brown rice, cooked and cooled
1 red bell pepper, chopped
2/3 cup chopped green onion

Directions:
1. Stir walnuts in medium nonstick skillet over medium heat until lightly toasted (3 minutes). Drizzle 2 Tbsp tamari over walnuts: stir until tamari coats walnuts (45 seconds). Cool. These can be made ahead and stored at room temperature in airtight container for 3 days.
2. Combine chicken, 2 Tbsp tamari and 1tsp honey in a medium bowl. Toss to coat and let stand 15 minutes.
3. Heat oil in large nonstick skillet over high heat. Add chicken and stir-fry 2 minutes. Add ginger and garlic and stir-fry 30 seconds. Add cooked rice, red pepper and sesame oil: reduce heat to medium and stir-fry until heated through (about 5 minutes). Season with salt and pepper. Divide rice mixture among plates. Sprinkle with green onions and walnuts.

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