Happy July Everyone…
Hi there...yes, yes…it has been too long. I hope that you all are enjoying a great summer! Lots of sunshine, vacations and extra daylight to get outside and enjoy life! We celebrate our children’s birthdays in the summer…May, June, July & August! I have been enjoying that, visiting with family, friends and having some extra free time during the day now that school is out.
Summer is a great time to eat well, as well! Lots of fresh fruits and vegetables are readily available. The mornings are also warm and inviting for an a.m. workout. I love this time of year…even with the Tallahassee heat.
If you are tired of tight clothes, the scale, fatigue, depression and stressing out about getting in a workout, consider Balanced Life Group Fitness. We meet 4-5 days a week before the interruptions and demands of the day, and our workouts provide ALL one needs to see and enjoy the benefits and results of consistent exercise. See the schedule at the bottom of this page.
Lately I have been talking with multiple people about the benefits of a Gluten Free (GF) lifestyle. You do not have to have Celiac’s Disease to enjoy the health improvements of cutting out gluten. Many people suffer with fatigue, joint pain, depression and allergies that can be caused by the body remaining in a constant state of inflammation brought on by the grains we ‘just assume’ are healthy for us.
On my 30th birthday I got a nasty stomach virus. For the next 2 months I would have these random episodes of complete sickness (vomiting, diarrhea,)…it would last the entire day. I was under stress at the time, and think all of these factors came together as the perfect storm. I later found out that I have antibodies towards gluten. I had to undergo a major dietary change…but I was so desperate I would do anything to stop those attacks! Since cutting gluten out of my diet I have a very strong stomach and have not any problems since. My energy levels rose…and I was able to cut out daily naps (can’t say that now that I am still nursing). I do notice now that if I do eat gluten I will suffer joint pain, fatigue and sometimes even restless leg syndrome type symptoms. Who needs bread that bad?! How does one go gluten free? Little by little, step by step. Here are some of my successes:
Cereal:
Chex, Puffed Rice, Puffed Corn, homemade granola…there are many GF Cereals out there…but they can be really expensive
Brown Rice Pasta or Quinoa! Love BR Pasta even more than normal!
UDI’s Bread…delicious when you just have to have some toast
Good for Life English Muffins
Bob’s Red Mill GF Bread Mixes for the bread machine
Corn Tortillas instead of flour if you do Mexican food
I don’t eat much processed food…that poses as the biggest challenge to those going GF. Although there are many GF crackers, cookie, etc… remember…it is still processed food!
PUBLIX, Whole Foods, Winn Dixie and many other stores have their own GF section now!
It feels overwhelming at first, but having the mentality of ADDING foods to promote health and eliminating ones that steal from your health helps! Whatever you eat that takes too much time, energy or causes any type of gas/pain/sickness to be digested should be axed from your diet. One of the main keys to getting the most out of your workouts, and staying healthy and naturally lean is to eat foods that take the least amount of ‘work’ to digest. If you eat something and feel bloated or tired after, chances are (if you didn’t over eat) that food may not be agreeing with you. Common foods that affect people are: Gluten Based Grains, Dairy Products (again…you do NOT have to have a dairy allergy to benefit from cutting it out of your diet), and some meats. Personally, although I LOVE meat when I am pregnant, I have little desire to eat red meat now. I am aware of how red meat and pork makes my body feel, so it is a no brainer to eliminate it from my diet and have other delicious alternatives.
So…what is gluten? What is the difference between Celiac’s Disease and a Wheat or Gluten Allergy? Check out this website to read more of the science behind these questions.
http://gluten-intolerance-symptoms.com/
What is Gluten in? How do I go GF? See the article insert below:
http://gluten-intolerance-symptoms.com/
What is Gluten in? How do I go GF? See the article insert below:
Here are some other fabulous resource web-sites:
(Elizabeth Hasselbeck is GF!)
http://www.gfreediet.com/
Gluten-Free ABCs for Going G-free
Gluten is the elastic protein in the grains: wheat, rye, barley, durum, einkorn, graham, semolina, bulgur wheat, spelt, farro, kamut, and triticale. Commercial oats also contain gluten due to cross contamination in processing.
Recipes that use flour (bleached white flour, whole wheat, cracked wheat, barley, semolina, spelt, farro, kamut, triticale) or vital wheat gluten are not gluten-free.
Semolina, spelt and whole wheat pasta, including cous cous, are not gluten-free.
Beer, ale and lager are not gluten-free. Brats, meats and sausage cooked in beer are not gluten-free.
Malt vinegar, malt flavorings and barley malt are not gluten-free.
Recipes calling for breadcrumbs, breaded coatings, flour dredging, bread and flat bread, croutons, bagels, croissants, flour tortillas, pizza crust, graham crackers, granola, cereal, wheat germ, wheat berries, cookie crumbs, pie crust, crackers, pretzels, toast, flour tortillas, wraps and lavash, or pita bread are not gluten-free.
The vegan protein sub called seitan is not gluten-free; and some tempeh is not gluten-free (you must check). Flavored tofu may or may not be gluten-free. Injera bread (traditionally made from teff flour) and Asian rice wraps may be gluten-free, but are not necessarily gluten-free (check labels).
Barley enzymes used in malt, natural flavors, and to process some non-dairy beverages, chocolate chips, coffee and dessert syrups (and even some brown rice syrups) are not gluten-free. Always check.
Gluten is sneaky.
Hidden gluten can be found in gravy, broth, bouillon, soy sauce, tamari, marinades, sauces, salad dressings, cured meats, sausage, hot dogs, vegan hot dogs, sausages and burgers, self-basting poultry, flavored and herb cheeses, blue veined (bread mold based) cheeses, spice blends including curry powder, dry mustard, canned and prepared soups, tomato paste, sweeteners, confectioner's and brown sugar, beverages, flavored coffees, herbal teas (watch for barley), roasted, flavored or spiced nuts, jerky, flavored yogurts and puddings, some chocolate and chocolate chips, cocoa and instant coffee mixes, flavored vinegars, cooking wines, flavored liqueur and liquor, wine coolers, some ice cream and frozen desserts. Always read labels. Call the manufacturer.
What is gluten-free?
Grains, flours, starches and thickeners that are 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* see note
Coconut flour
Teff flour
Nut meals and flours- almond, chestnut, pecan, cashew
Chick pea, garbanzo, soy (soya) and bean flour
Tapioca (whole) and tapioca starch (manioc)
Potato starch (used in baking)
Potato flour (used sparingly as a thickener)
Sweet potato and yam flour
Arrowroot starch
Cornstarch
Pre-made ingredients that are safe for celiac include:
100% corn tortillas and taco shells
Pre-made polenta rolls with a gluten-free label
Plain teff wraps made from 100% teff flour
Plain 100% brown rice tortilla wraps
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.
Read more: http://glutenfreegoddess.blogspot.com/2009/04/gluten-free-cheat-sheet-how-to-go-g.html#ixzz1RL2z0loI
OUR SCHEDULE FOR THE NEXT WEEK
will be based on participation availability. Please contact me via text next week.
Definitely Classes on Monday and Tuesday.
The BEST THING about BLGF, besides the awesome people, is the way this format of exercise provides balance, consistency and RESULTS for those who faithfully attend. Contact me to find how YOU can become a part!
850.559.8003
Have a Prosperous & Healthy Week!
Jenn Batey
facebook: Balanced Life Group Fitness
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