Category: Healthy Diet

Gluten Free Doesn’t Have To Mean Grain Free

iStock_000017196382Small - Gluten-Free Grains - Jennifer Ledford

 

Over the years gluten has made its way into the nutritional spotlight.  Gluten is a substance found in cereal grains, especially wheat, that is responsible for the elastic texture of dough. It is a mixture of two proteins, and  it causes serious life threatening illness in people with celiac disease.

To date, approximately 1.5% of the country has been diagnosed with celiac disease and about 1% more are diagnosed with non-celiac gluten sensitivity.  Anyone that has been diagnosed with the actual disease should avoid gluten at all times.  For people that have gluten sensitivity issues, a gluten free diet can be beneficial.

So what do you do if you find out you, a family member, a friend, or even the random dinner guest needs to eat gluten free?  Does that mean bread and cookies are off the table?  Fortunately, that’s not the case.  There are many grains you can prepare and/or serve that are free of gluten and because there is such a great variety, most people won’t even notice the absence of wheat.

Here is a list of grains that do not contain gluten.  Just make sure to read the labels and confirm they are not processed with other gluten-containing grains.

Amaranth

Arrowroot

Buckwheat

Corn and cornmeal

Flax

Gluten-free flours (rice, potato, bean, almond, corn)

Hominy (corn)

Millet

Quinoa

Rice

Sorghum

Soy (I do not recommend eating soy.  I’m only listing it because it qualifies as gluten free and can work in a pinch.)

Tapioca

Teff

The list below contains gluten and should be avoided:

Barley

Rye

Triticale

Wheat

Durum flour

Farina

Graham flour

Kamut

Semolina

Spelt

There are many other foods that contain gluten and there are more gluten free options as well.

For a more complete list and an easy to read article on a gluten free diet, here’s a link to the Mayo Clinic’s website.  This is one of the best I’ve read so far.  You may want to print out multiple copies for easy reference.

If you’ve been diagnosed with celiacs disease or gluten sensitivity, I highly recommend that you print out a list (or save it on your smart phone) of the foods that contain gluten and the foods that are gluten free.  This helps my clients while shopping or eating out until they eventually memorize the list.

Have a tip or a gluten free recipe you’d like to share?

Please leave a comment below.  I love to hear from you!

Jennifer Ledford

 

How To Enjoy This Holiday Season Without Weight Gain

It’s that time of year again! The Christmas decorations are going up and the parties have already begun.

Personally, I am so excited we are entering this time of year! However, from years of experience in the fitness industry, I know some of you are already thinking about how to enjoy the holidays without the weight gain. You might even be a bit nervous about succeeding.

The good news is it is totally possible  to enjoy the holidays without the weight gain!  All you need to do is follow some easy tips:

1) If you are currently losing weight congratulations! During the holidays, I recommend you set a very vital yet realistic goal. Maintain your weight. If you maintain your weight, you are already ahead when January comes! Keep it simple and realistic.

2) Now is not the time to stop exercising. As tempting as it is to skip exercise and snuggle on the couch with a glass of wine or cup of your favorite hot beverage, you want to get your calories burned so you can enjoy the special treats without the unwanted pounds.

3) Plan ahead. Schedule all your commitments for the season on your calendar. Schedule exercise time too. You may decide to exercise at home rather than drive to a gym. Try a mini-trampoline or an exercise video.

On days that are tightly scheduled, do your best to commit to a minimum of 20 minutes of exercise to keep your momentum and your metabolism boosted. Take advantage of every opportunity to be active that comes up.  Something is always better than nothing. Every minute of exercise counts!

4)  Do some off line shopping. You can get in your exercise while supporting your local businesses and salespeople. Win-win.

5)  Pay attention to portion sizes. Scan the table before serving yourself to help you plan your meal. Take larger portions of the fruits and veggies and smaller than normal portions of the richer fare like scalloped potatoes, prime rib, desserts, etc. Watch the dressings on the salad– put it on yourself and be conservative. Go for the dressings that will drip to the bottom of the bowl.

6)  If you do not already track your daily calorie intake, consider keeping track for the next 26 days to catch any potential weight gain before it happens.

Remember, it boils down to calories burned versus calories consumed, so choose treats wisely. Most of us only need about 1500-2000 calories daily, depending on the type of exercise we do and how much “lifestyle” activity we do each day. Save the higher calories for super special treats. Trade-offs work well. For example, if I have a glass of champagne, I will probably have only a bite of dessert.

7)  Wear form fitting clothes. This is a great way to keep weight from piling on. You will know if your weight is out of whack if those jeans feel a bit snug. You can take action to prevent further gain. – Courtesy of InStyle magazine

8)  Lighten up traditional recipes. Got to have your pumpkin pie? That’s okay! Choose lighter recipes than the more traditional fare. Cooking Light is one of my favorite magazines; however, there are many recipes on the web that have been modified to reduce calories and taste delicious.

9)  Avoid showing up to a party hungry. Keep low calorie snacks like fruit with you.  Eating something before you arrive will keep you from eating mindlessly. When you are starving, the tiny quiches look much more appealing than the fruit and veggie platters.

10) There are only a few days that are actual holidays–eat normally the rest of the days. Allow yourself to indulge on the actual holidays themselves — like Christmas Day, or New Year’s Eve.

On the rest of the days, stick as close to your normal healthy eating plan as possible. If you allow yourself a daily treat, that’s the time to work in a small piece of peppermint bark, or a small cookie.

Use these tips and you can enjoy the holidays without stressing out about the weight gain

If you have any personal secrets to keep you from gaining weight during the holidays, I’d love to hear about them.  You can share them by leaving a comment below!

Blessings to you and yours!

Jennifer

Six Ways To Avoid Calorie Overload on Thanksgiving

Looking forward to Thanksgiving but not looking forward to all of the calories? No worries! There’s plenty of ways to avoid the calorie overload this Thanksgiving without missing out on great food and festivities.

1)  Find a local Turkey Trot. Many towns and cities around the country host short runs called “Turkey Trots”. They usually benefit a charity and are very casual. If running is not your thing, you can walk it. It’s a great way to burn some extra calories before the big meal.

If you can’t find a Turkey Trot, make up your own. Encourage the family to join you for a walk, hike, or even a game of flag football.

2)  Eat breakfast. Beware of the temptation to skip meals to “save room” for the big feast. This not only slows down your metabolism, it increases the likelihood that you will seriously overeat during Thanksgiving dinner.

3)  Watch the appetizers! Stick to the veggie plate and eat fewer of the high calorie choices.

4)  Eat normal portion sizes. Treat Thanksgiving like any other meal. Avoid eating until you feel stuffed. You can always go back for more later.

5)  Make conscious swaps! Consider trade-offs. For example, if eggnog is your thing, then you may want to have only a few bites of pumpkin pie. Spend the calories on the foods you know you may feel like you missed out on.

 6) Trim the calories on the sides dishes. If you are cooking, consider using lower calorie recipes for some of the traditional sides. Try websites like Cooking Light or Eating Well, or do an internet search for the “light” version of the recipes on your menu. If family and friends are bringing dishes — ask those you know would be on board to do the same.

This recipe can be made as an alternative to heavy, butter laden mashed potatoes. Your guests may not even realize they aren’t eating mashed potatoes!

Creamy Cauliflower Puree

courtesy of IDEA magazine

1 large head of cauliflower, cut into 1-to 2-inch florets (5-6 cups)

2-4 cloves garlic, peeled

2 cups vegetable broth or water (low sodium optional on the broth)

1 tsp. sea salt, plus more when pureeing

1/4 cup olive oil

1/4 tsp. freshly ground pepper

1 heaping tbs fresh herbs to garnish (chives or parsley would be good)

In large sauce pot or steamer, place cauliflower, garlic, broth or water, and sea salt. Cover and bring to a boil, then reduce heat and simmer 10-15 minutes or until tender. Stir occasionally to ensure even cooking. Drain, reserving cooking liquid.

Puree in two batches in food processor until smooth, scraping down sides as needed. With motor running, add 1/4 cup cooking liquid, half the olive oil, pepper, and a pinch of sea salt to each batch.  Adjust seasoning to taste. Transfer to serving dish, top with herbs and serve hot. Can be made ahead and kept warm or reheated on low. Serves six.

Note: If you don’t have access to food processor, substitute handheld blender. Kick up puree flavor with 1-2 teaspoons or two Keen’s dry mustard powder, curry powder, or a little parmesan cheese.

It’s easy to have fun and keep the calories down on Thanksgiving with a small amount of planning.  Have a tip or recipe you’d like to share? Please leave a comment below. It’s always great to hear from you!

Have a blessed Thanksgiving!

Jennifer