Gluten Free Pumpkin Pancakes

Ingredients

1. 1 cup GF pancake mix (we used Bob's Red Mill)

2. 1/2 cup unsweetened rice milk

3. 1 egg (or 1 tbsp ground flax mixed with 3 tbsp of water)

4. 1 tbsp applesauce

5. 1/2 cup organic canned pumpkin

6. 1/2 tsp pumpkin pie spice

7. 1 tsp GF vanilla extract

Directions

1. In a bowl, mix together GF pancake mix, unsweetened rice milk, and egg wash. Let sit for 5 minutes.

2. Mix in the rest of the ingredients.

3. Heat a large, well-oiled skillet or griddle over medium heat. Spoon batter into skillet and cook until bubbles begin to form. Flip, and continue cooking until golden brown on bottom. Serve immediately with condiment of your choice.

5 Reasons to Love Brown Rice

1. Brown rice is high in fiber, which helps promote regularity and lower the risk of developing heart disease and diabetes.

2. Brown rice contains antioxidants, phytosterols, and phytoestrogens that help protect against coronary disease.

3. People who eat whole grains like brown rice tend to be leaner and have a lower risk of heart disease than those who don't.

4. It provides a healthy boost of vitamins, minerals, fiber, antioxidants and phytonutrients.

5. Brown rich is a naturally gluten free grain rich in carbohydrates - the body's main fuel supply - so we need a fair amount daily.

Visit www.GlutenFreeDaily.com for more...

The Gluten Free Vegan

Many nutritionists will agree, the western diet generally consists of too many high fat proteins. It also relies too much on bread and other baked goods as an essential part of our daily requirements.

When eating gluten free, you often feel like animal protein is all you have left. But, for those who choose not to eat animal proteins, what do you do? Transitioning to a gluten free vegan diet may take some getting used to, but it may be beneficial to your health in many ways.

Proteins-

Proteins are found in all living cells and they are known as the building blocks of the body. They are essential for growth and repair. However, we don't necessarily need enormous quantities of protein in our diet.

Protein foods that contain all 8 essential amino acids are know as complete proteins. Many nuts and grains are good examples of complete proteins.

Other “traditionally” known proteins that are missing some of these amino acids are known as incomplete proteins. You can combine incomplete proteins to collectively consume all 8 necessary amino acids.

So if we are eliminating animal products from our diet, where can we find protein sources? Below is a list of foods that are suitable:

Legumes (beans and peas)

• Black beans
• Black-eyed peas
• Green Beans
• Haricot beans
• String beans
• Pinto beans

Grains

• Amaranth
• Brown rice
• Buckwheat
• Millet
• Oatmeal (pure gluten free oats)
• Quinoa

Nuts and seeds

• Almonds
• Flax seed
• Hazelnuts
• Linseed
• Pecans
• Pumpkin seeds
• Sesame seeds
• Walnuts

Vegetables

• Artichokes
• Brussels sprouts
• Broccoli
• Cabbage
• Cauliflower
• Courgettes (or Zucchini)
• Green pepper (or capsicum)
• Kale
• Mushrooms
• Parsley
• Spinach
• Watercress

* You may need to supplement your diet to ensure you do not suffer from a B12 deficiency. B12 is usually only found in animal products. GlutenFreeDaily.com

Clean Eating and Weight Loss Tips

1. Substitution, substitution, substitution! You can still have the majority of your favorite foods, you just need to substitute for natural clean ingredients. Eat lots of fruits, vegetables, whole grains (gluten free), natural meats (no hormones, no antibiotics), and legumes.

2. Eat five to six times a day- Have three meals and two to three small snacks. You should be eating roughly ever three hours. To keep your energy level up and your digestive system working properly, major meals should include a lean protein, fruits and vegetables, and a complex carbohydrate.

3. Eat within reasonable portion sizes- You should not eat with a goal of being "full", but instead eat to be "content." Your body takes roughly 20 minutes to gauge it's "fullness", so if you stop eating at "content", 20 minutes later you will feel like you ate the perfect amount.

4. Drink lots of water- We've all heard this a thousand times, but you need to drink roughly 2 liters of water a day. Not only can it help you lose weight, but it's great for the skin and slowing the aging process.

5. Avoid processed and refined foods- Eliminate unnatural flours, sugars, meats, and grains. Your digestive system is not designed to digest these processed foods. Stick to natural foods (gluten free of course!). When you read a label, it should only list a couple of natural ingredients. If it's a long lists of unknown ingredients, then avoid it all together.

6. Eat good fats- Not all fat is bad. Essential fatty acids are actually a very important part of your diet, they give you energy and help you burn fat. Just avoid the saturated fats, sugars, trans fats, and fried foods.

7. Don't kill your food- When eating vegetables, try eating them raw, or quickly steaming them for only a minute or two. If you cook them too long you will dramatically reduce the nutrients. This is the same for fruits.

8. Don't go hungry- If you're going out to eat, or to a dinner party, try eating something clean and healthy before you leave. The last thing you want is to be hungry in a place surrounded by unhealthy foods. I can guarantee you will most likely eat something you will regret. Eating before hand will give you the option of eating small, or not at all, if the food choices are bad enough.

The Benefits of Gluten Free Flour

You may think all flour is off limits when it comes to a gluten free diet, but there are some flours that are packed with nutrients and even beneficial when eating gluten free.

Almond Flour has three times the fiber of regular white flour. It is cholesterol-free and loaded with potassium, iron, vitamin E, magnesium, calcium and 6 grams of protein per ¼ cup. With it’s “good for you” monounsaturated fat, it also contributes to longer satiety, which prevents spikes in blood sugar levels that can lead to snacking. This flour is great for cookies, cakes, breads and crusts. Because Almond flour is heavier, it’s best to use a mixture of Almond flour and another gluten free flour of your choice (depending on what you’re making, sweet rice flour makes a great combination for some sweet treats). Almond flour gives recipes a rich buttery flavor and a smooth texture.

Coconut Flour is fiber packed and has 10 times more disease-fighting fiber than white flour (10 grams per ¼ cup). When added to sweets, it’s been found to lower the glycemic index to help keep blood sugar levels under control. It is best used in cakes, muffins, breads and bars. Grain and gluten free, coconut flour has 120 calories per ¼ cup. It has a silky smooth texture and surprisingly neutral flavor.

Garbanzo bean flour is similar to white flour when it comes to calories (110 calories per ¼ cup) but it has 50 percent more protein, five times more fiber, and provides 10 percent of the daily value of iron per serving. It’s an excellent choice for anyone trying to manage his or her weight and hunger levels. It’s especially good for people with diabetes because it has a significantly lower glycemic index than wheat flour.

Gluten and grain free, garbanzo bean flour adds a rich, dense texture and cuts fat and calories when used in place of cream in soups. When using it as a binding agent or thickener, you can substitute 100 percent of it. However, when used for baking, substituting more than 25 percent of it will leave you with a bean flavor.

Quinoa Flour is unique in that it is one of the few complete sources of vegetarian protein. It contains nine essential amino acids required for building proteins in the body. Quinoa flour has three times more energy-enhancing iron than regular bleached flour and only a few more calories per ¼ cup. This nutty tasting flour is best when used for making crackers or pizza dough.

These healthy alternatives are loaded with protein and fiber, which can help fight diseases such as diabetes, cardiovascular disease, and obesity. Not to mention, the nutrient rich flour will help keep you full and focused. You won’t miss bleached flour or its empty calories any longer!

Eat Your Vegetables

If you love vegetables, you're in luck. Vegetables are naturally free of gluten. The key word here is naturally. Although veggies are gluten free, cooking methods can add gluten. Veggies should not be fried in wheat or other gluten containing flours. Be careful when preparing veggies in sauces too, as many of them contain wheat, barley or modified food starch as a thickener or filler. The best way to enjoy your veggies is raw, steamed or even roasted with a tablespoon of Olive Oil.

Here is a list of vegetables that are naturally gluten free. Some of them may surprise you.

• Artichokes
• Arugula
• Avocado
• Beans
• Beets
• Broccoli
• Brussels sprouts
• Cauliflower
• Cabbage
• Carrots
• Celery
• Corn
• Cucumber
• Eggplant
• Garlic
• Green beans
• Kale
• Lettuce
• Mushrooms
• Okra
• Onions
• Parsley
• Peas
• Peppers
• Potatoes
• Pumpkin
• Radish
• Spinach
• Squash
• Sweet potatoes
• Turnips
• Watercress

Eating lots of vegetables will not only keep you feeling your best, they will help you look your best as well. Vegetables are rich in vitamins and minerals which work to keep your circulation at peak performance and your cells turning over at a healthy rate, resulting in clear skin, bright eyes, shiny hair and strong teeth.

Nutrients should come primarily from foods. Foods such as fruits and vegetables contain not only the vitamins and minerals that are often found in supplements, but also other naturally occurring substances that may help protect you from chronic diseases.

Visit GlutenFreeDaily.com to learn more about the gluten free diet.

A Gluten Free Christmas

Classic Pot Roast

Serves 8

1 tablespoon vegetable oil

1 (3-4 pound) boneless chuck roast

2 teaspoons sea salt

1 teaspoon black pepper

1 teaspoon garlic powder

3 garlic cloves, crushed

pinch of dried oregano

1 cup sliced onions

1 cup Gluten Free beef broth

1 cup water

Preheat oven to 350 degrees. Mix salt, pepper, garlic powder and oregano in a small bowl. Rub seasoning into the roast on all sides. Heat oil in a large skillet over medium low heat until hot. Add roast; brown on all sides. Place meat into a roaster pan. Drain and discard excess fat. Add onions and garlic cloves into the skillet for 1-2 minutes. Once the onions and garlic has softened add it to the roasting pan. Add beef broth and water to pan. Cover with pan with foil and bake for 3 to 3 1/2 hours or until tender.

Roasted Carrots & Parsnips

2 pound

s parsnips, peeled

1 pound carro

ts, peeled

3 tablespoons

Extra Virgin Olive Oil

1 teaspoon sea salt

1/2 teaspoon pepper

4 garlic cloves, smashed

Preheat oven to 425 degrees. Cut parsnips and carrots into 1 inch thick slices and then cut in half lengthwise. Add all ingredients to a sheet pan and toss well.

Roast for 20-40 minutes or until tender.

Apple Crumble

Filling:

4 Large Golden Delicious apples (about 3 pounds. Peeled, cored and sliced into 1/4 inch slices)

2 tablespoons Gluten Free all purpose flour

1/2 teaspoon ground cinnamon

1/4 cup evaporated cane juice

1 lemon, juiced

Topping:

1 cup raw, unsalted walnuts or pecans, roughly chopped

1 cup Gluten Free all purpose flour

1 1/4 cups Gluten Free quick cooking oats

1/2 cup packed organic brown sugar

1 teaspoon ground cinnamon

4 tablespoons Grapeseed oil

4 tablespoons unsweetened apple sauce

pinch sea salt

Coconut oil spray

Preheat oven to 350 degrees. Place apples in large mixing bowl and toss with evaporated cane juice, lemon juice, gluten free flour, and cinnamon. Pour apples evenly into a 9x13 inch baking dish lightly sprayed with coconut oil. Set aside. In another large bowl, mix together nuts, gluten free flour, oats, brown sugar, cinnamon and salt for the topping. With clean hands, gently work in the grapeseed oil and apple sauce until lumps are formed. Top apples evenly with mixture and bake for 45 minutes or until apples are bubbly and topping is golden brown. Rotate once halfway through cooking.

Serve with Vanilla Rice Ice cream if desired.

Gluten Free Food Myths

Myth: Gluten Free food doesn't taste good

Fact: There are many misconceptions about gluten free foods. Today we have access to an array of products that taste just like the original and are free of gluten.

These products have come a long way since the 1950s. Any dish can be modified to suit specific needs. Educate yourself on what things contain gluten and what things are naturally gluten free. You may be surprised to find that there are a lot of foods you can eat without having to worry. The best way to follow a gluten free lifestyle is to eat clean and avoid packaged products, which coincides with any normal healthy diet.

Myth: Eating gluten free is expensive

Fact: It can be, but there are many ways to keep costs down. If you're simply replacing processed gluten containing foods (frozen dinners, cookies, cake, etc) with processed gluten free alternatives, it might cost a little more. If you stick to natural gluten free foods, it can actually be a very inexpensive lifestyle. The natural gluten free foods might consist of brown rice, fruits, veggies, etc.

If it's bread you're missing, try making your own and buy the gluten free flours in bulk. Experiment with other gluten free starch alternatives such as brown rice, quinoa, and sweet potatoes. They're great items to incorporate into any diet.

Myth: Gluten free is just a fad

Fact: Around since the 19th century, gluten sensitivity and Celiac disease were terms created by the Ancient Greeks. The United States is finally recognizing one of the most common autoimmune disease and noting that it can be controlled by diet.

Sometimes people are asymptomatic but other times, gluten sensitivity results in many physical and internal issues such as bloating, fatigue, headaches and allergies just to name a few. It now affects about 1 in every 105 people and if left untreated, it can cause a serious malabsorption of nutrients. If you wanna test its validity, cut out gluten from your diet for one week and see how you feel.

Myth: My test was negative, so I don't have Celiac Disease or gluten intolerance

Fact: One negative test doesn't rule you out. You must be on a gluten containing diet to have a positive test and the tests can often give a false negative result.

Moreover, levels of antibodies in the blood can be cyclic. This means a patient can have a negative test one month and a positive test the next. Plus, just because you are not diagnosed now, doesn't mean it can't develop.

Myth: Gluten intolerance and Celiac Disease are common in Europe but rare in the Unites States

Fact: It is diagnosed more in Europe possibly because western medicine is hesitant to admit that diet can control a persons ailments. The rate of diagnosis will however be on the rise due to the nature of preservatives and unnatural ingredients in our foods today.

Gluten in your Cosmetics

You may think gluten only causes digestive problems but what's in your products could be causing an unbalanced oil production leading to rashes, acne, and even rosacea. Gluten is mainly found in foods but may also be found in everyday products such as shampoo, medicines, vitamins, lip balms, lipsticks, and other cosmetics. It is common to find wheat based ingredients in these products. When absorbed by the body or even ingested they could negatively affect the stability and health of someone with Celiac Disease or gluten itolerance.

For a person suffering with Celiac disease or an inability to digest gluten, even the slightest contact with products containing gluten could pose enormous discomfort. One such product this is most true for is lipstick. Especially since it's said that the average women eats as many as 4 pounds of lipstick over a lifetime.

Gluten is found in so many products because it acts as binder and also as an emollient in the form of gluten derived oils. Often times, gluten shows up in your products in the form of Vitamin E (tocopherol) which is primarily derived from wheat. It will not be listed as gluten on the ingredient label. Only if the product

specifically says gluten free, can it be the case. Look for reputable companies that ensure your product was created in a 100% gluten free facility.

For more information on gluten free products, visit GlutenFreeDaily.com

Does maintaining a gluten free diet help with migraines?

There are many factors that contribute to our wretched headaches and migraines. Dehydration, bad posture and stress can all lead to painful attacks. However, diet is probably the leading cause and studies show that gluten in particular, plays a large part.

Migraine headaches are often an unrecognized symptom of celiac disease and gluten sensitivity. If you are sensitive to gluten, the headaches could be a result of inflammation to your central nervous system. People with these conditions cannot tolerate the gluten protein that is found in the grains wheat, barley, and rye. For these people, gluten damages the intestines and interferes with nutrient absorption. It puts people at a higher risk for osteoporosis, dementia, and some cancers. Other symptoms can include digestive difficulties, itchy skin rashes, anemia, and fatigue. While there is data to suggest that a certain percentage of people with migraines also suffer from celiac disease or some form of gluten sensitivity, few neurologists routinely test their patients for it, nor properly know how to.

According to a study published in the February issue of Neurology, severe, chronic migraines can be triggered in gluten sensitive individuals who do not exclude gluten from their diets. In this study, 9 out of 10 patients went on a gluten free diet. Seven of them stopped having headaches completely. The patients heightened immune responses, which are triggered by the ingestion of gluten, could have been one of the factors causing the headaches. The other two patients who were on a gluten free diet experienced significant relief and fewer attacks. Because gluten sensitivity can cause malabsorption, it can leave you deficient in several important minerals like magnesium and create situations where migraines are more likely to occur.

Finding out you have gluten intolerance may or may not help your migraines. However, the health benefits of discovery and treatment themselves, are compelling. Be patient on a gluten free diet and give your system a chance to heal. See how much better you can feel just by cutting out gluten!

Gluten Free Agave Salmon with lemon

Ingredients:

2 tablespoon fresh lemon juice

2 tablespoons Agave nectar

1 tablespoon Apple cider vinegar

1 tablespoon Extra Virgin Olive Oil

4 (6 ounce) skinless salmon fillets

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

Olive Oil cooking spray

Directions:

Preheat broiler. Combine first 4 ingredients in a large ziploc bag. Place salmon fillets in bag. Refrigerate for 10 minutes, turning once.

Remove salmon from bag. Reserve marinade and place in a microwave safe bowl. Microwave on high for 1 minute.

Heat a large ovenproof nonstick skillet over medium-high. Coat pan with Olive Oil spray. Sprinkle salt and pepper evenly over both sides of salmon.

Add fish to pan. Cook for 3 minutes. Turn fish. Brush marinade evenly over fish. Place salmon in broiler for 3 minutes or until fish flakes easily with a fork.

Roasted Green Beans

1 bunch of trimmed green beans

2 tablespoons Extra Virgin Olive Oil

2 tablespoons fresh lemon juice

Garlic salt

pepper

Preheat oven to 450 degrees. Toss green beans in Olive oil, lemon juice, salt and pepper. Roast for 10 minutes, turning once.

Herbed Quinoa

1/2 cup Organic Gluten Free Chicken Broth

1/2 cup water

1/2 cup quinoa

1 tablespoon Extra Virgin Olive Oil

1 tablespoon lemon juice

2 tablespoons Orange Juice

1 clove garlic, finely minced

2 scallions, thinly sliced

2 tablespoons raisins

1/4 cup chopped red bell pepper

1/2 teaspoon ground ginger

salt and pepper to taste

In a strainer, rinse quinoa under running water and drain. Combine the chicken broth, water and quinoa in a medium saucepan and bring to a boil.

Cover, lower to a simmer and let cook until the water is absorbed. In a large bowl combine remaining ingredients.

Stir in the quinoa and mix well. Serve chilled or at room temperature.

Eating Gluten Free in Restaurants

When choosing to eat a gluten free diet, it IS possible to have a fabulous meal in a restaurant. It takes a little knowledge and patience but it is easily doable.

Here's how to keep yourself from accidentally eating gluten...

Know exactly what it is you're looking out for-

Avoid wheat, barley, rye, & oats (oats can be cross contaminated with wheat unless it specifically says, gluten free). Be familiar with the gluten free diet so you know how to modify your meal. Don't assume that anything is gluten free! Sometimes restaurants even coat French fries/potatoes in flour before frying to give them that extra crisp. You would never know until your onset of symptoms occurs!

Don't go to a restaurant extremely hungry-

This is good advice for anyone eating out. When you're starving, you're likely to overeat or let your guard down when choosing your meal. A good tip is to keep raw almonds on hand at all times and have

a few before you go out to eat. It'll make it much easier to sacrifice as much as needed to eat right. It will also help you resist the sugary soda and other unhealthy options.

Choose restaurants that have a gluten free menu-

Look online before you dine. These days it's much easier to eat gluten free everywhere you go. They may even advertise their gluten free menus online. If they don't, at least you can take a look at their menu to see what you can have. Be prepared to be flexible with your choices. What you order may not have been your first choice, but it may definitely be the healthier choice. Unfortunately, most restaurants won't allow you to bring in your own food (it's a health safety issue,) but it's always easy to make do with they have. Going to an italian restaurant? Ask them to prepare the dish over steamed veggies instead of past. You'll get the great flavor of the sauce (make sure it's gluten free sauce of course,) but none of the heaviness that pasta brings. Want a sandwich? Have them serve it lettuce wrapped with tomatoes instead of bread. Opt for the grilled chicken, lean meat, or fish and ask that it be prepared with no sauce and preferably, no butter or oil. Something seemingly healthy can quickly become unhealthy when drowning in a pool of butter and oil. Try asking for a side of lemons, salsa, or balsamic vinegar for some added flavor.

Ask questions-

Tell your server about your needs and if they don't understand, ask to speak to the manager or chef himself. Ask if the dressing or sauce is made from scratch. Ask if the soup comes from a can. Has the food been dusted with flour before cooking? Has the food been marinated in anything containing gluten? Are there croutons on the salad? Are the bacon bits artificial ? Are your mashed potatoes from a mix or are they made from real potatoes? Do you add anything to your eggs? Does your green tea have barley in it? Kindly ask questions.

Some other things to watch out for:

Chili/soups

pizza

pasta

sauces/ gravy/marinades

salad dressings

sandwiches

Soy Sauce

jambalaya

sausage/crab cakes

breaded/crusted meats & fishes

seasoned ground beef/chicken

tortillas

pancakes

desserts

croutons

veggie/ turkey burgers

While finding out if your food contains gluten, you'll get a better idea of what is in your food and how it's being prepared. Usually, when you cut out things containing gluten, you're also getting rid of ingredients that you're body has a hard time digesting anyway. Ask your server as many questions as it takes to find out how your food is prepared. These days, chef's are extremely conscious of wheat allergies and are happy to meet your needs. When in doubt, go for clean natural foods. Also, know that although restaurants post calorie facts it can sometimes been underestimated.

It definitely gets easier with experience. Don't be overwhelmed. It's doable. Just know how much better you'll feel when you leave!

Can a Gluten Free Diet Help Fight Diabetes?

It is estimated that 1 in 3 people will be diabetic at some point in their lives. Diabetes is often caused by poor nutrition and lack of exercise. Sadly, these cases are believed to be preventable. Up until now, most people are mainly directed to drugs such as insulin to regulate their diabetes. In order to aid in the prevention of this disease, is it beneficial to eliminate gluten from your diet?

Gluten is a protein found in all forms of wheat, rye, barley, and triticale. It damages the intestines and its ability to absorb nutrients. Some of its symptoms may include, abdominal pain, bloating, fatigue, headaches, and diarrhea among many others. However, some people are asymptomatic and do not feel symptoms at all. Combining a gluten free diet along with a regular workout program has been shown to significantly reduce the symptoms of diabetes, lower blood sugar, and increase energy levels. Diabetes may be more manageable on a gluten free diet.

When eating gluten free, instead of just finding gluten free substitutes, it's best to find the right balance of natural gluten free foods. Often times, when people cut out gluten, they simply find products on the shelves that say gluten free. While some of those products are fine in moderation, it's beneficial to mainly eat whole gluten free foods. A better diet would consist of lean proteins (all natural chicken, beef, tofu), unrefined carbohydrates (quinoa, brown rice, gluten free oats) and lots of fruits and vegetables.

These days people cut out gluten for many reasons. Most people find themselves having so many relative symptoms that they turn to a gluten free diet to alleviate them. Elimination gluten should not be taken lightly though. One may suffer from gluten intolerance or have a more severe disease known as Celiac Disease. Celiac Disease in an autoimmune disease that affects the digestive system. People with Celiac Disease cannot tolerate gluten at all. Although this disease has once been thought of as rare, it is commonly found in many people with autoimmune diseases like type 1 diabetes. Celiac disease occurs in 1 in every 10 people with type 1 diabetes, as compared with the 1 in 100 cases in the general population. At the end of the day, it is always recommended to see a doctor if you feel you are benefiting from eliminating gluten from your diet. You never want to self diagnose yourself with this disease.

Here are some tips to help prevent diabetes:

• Avoid foods rich in sugars. Simple sugars stimulate levels of insulin, making it easier for you to gain weight and become diabetic.

• Avoid sweets and baked products containing flour. If you must indulge, look for Gluten free products with fibrous grains such as quinoa, brown rice flours, or gluten free oats.

• Consume all natural, lean proteins. Combined with gluten free carbohydrates, it can help to stabilize unsulin levels.

• Eat lots of fruits and fibrous vegetables. They contain many healing properties and are naturally gluten free.

• Exercise regularly to promote better circulation, healthy weight management and lower cholesterol and blood pressure.

A healthy gluten free diet and regular exercise may not only help in preventing diabetes, it may lead to a better overall disease-free life.

How to Stop Emotional Eating

Why do we eat when we eat? Is it because we're hungry? Not always. We might be happy, sad, or even bored. When we do this, bigger problems can arise.

If you're eating when you're not hungry, chances are your body doesn't need the extra calories. When you consume them anyway, your body may end up storing them as fat. The trick is to recognize when you're eating to deal with emotions that you're feeling, rather than eating when you're actually hungry.

Typically, emotional eating is a sudden feeling of wanting to eat. In that instance, only what you crave will satisfy that emotion. Emotional eating triggers a longing for unhealthier options that will momentarily comfort you in your time of need. When you're actually hungry, the feeling is more gradual and often times, you're open to many food options and hopefully able to pick a healthier choice.

Start keeping track of what you eat in a daily journal. If not everything, then maybe just the unhealthy items throughout your day. Writing down what you were feeling in that moment might help you pinpoint why you made the decision to eat what you did. And if you find yourself going overboard, don't punish yourself. Think to yourself that your next meal will be healthy and you'll feel great after eating it.

It's also great to drink a glass of water if you're feeling the urge to splurge. Sometimes, you may think you're hungry but, you're actually thirsty. You may also find it helps to do something that you enjoy doing that doesn't cost any money or extra calories. Take a quick walk and enjoy the fresh air. Do something productive around the house. This will satisfy you in a whole different way. In doing this, you be able to face those emotions with positive actions instead of finding a temporary fix to the problem.

Keep healthy comfort foods in the back of your pantry for those times when you want a treat every now and then. Maybe a small piece of dark chocolate, some trail mix, granola, or a gluten free cookie. The key to getting emotional eating under control is to keep things in moderation. No need to completely eliminate every treat you love. Just keep your portions small and treat yourself every now and then. It will be a whole lot more satisfying when you do!

Negative Affects of Sugar

Sugar is the one of the leading causes of weight gain. It has zero health value. And while it may not be surprising to know that sugar is bad, it may be helpful to know why. It has the ability to change the way you look and feel. Although we enjoy it's immediate effect, none can deny that it stays around far longer than appreciated. An uneven amount of sugar in your blood can throw off metabolic function which causes fatigue, mood changes, constant headaches and makes you highly addicted. Women who consume excess sugar are also prone to chronic inflammation, which is linked to heart disease, cancer and many other diseases. It becomes a habit that is hard to break and offers only temporary relief. This habit can increase your risk of developing diabetes, heart disease and lead to obesity. Sugar has a tendency to block immune reactions which, over time, weakens the immune system. As a result, people who eat sugar constantly, tend to be sicker.

It also causes insulin levels to rise. When your body produces higher levels of insulin, your ability to regulate feelings of hunger are altered, thus making you feel hungry, even when you're not. This is why people end up gaining weight when consuming sugary foods. Their body produces these high levels of insulin and they end up overeating and wanting more, which perpetuates the vicious cycle. Not only does it affect the way your body functions internally, it can show on the outside as well. When consumed over a long period of time, sugar attaches to the collagen as well as other skin proteinsin your body, and modifies their structure. The result is called, advanced glycation end products, or AGEs, causing your skin to appear wrinkled and saggy. Sugars can also deactivate antioxidant protecting enzymes in the skin, making you more prone to sun damage.

Don't be fooled by ingredient labels. Sugar can be found under many different names such as,

Brown sugar

Corn syrup

Demerara Sugar

Dextrose

Free Flowing Brown Sugars

Fructose

Galactose

Glucose

High Fructose Corn Syrup

Honey

Invert Sugar

Lactose

Malt

Maltodextrin

Maltose

Maple syrup

Molasses

Powdered or confectioner's sugar

Rice Syrup

Sucrose

Sugar (granulated)

Turbinado sugar

Here are some healhtier alternatives to sugar that can be used as an additive or when baking.

Agave nectar- A natural juice extracted from the agave plant. It does not cause dramatic blood sugar fluctuations, so energy levels remain more consistent

Rapadura- A dried sugarcane juice that is an unbleached, unrefined sweetener. It has a mild, caramel-like flavor which makes it a great sugar substitute for baking and sweetening food and drinks.

Sucanut- A non-refined, pure dried cane sugar. Of all the major sugars derived from sugar cane, Sucanut has the highest nutritional value. Although, it's not a significant source of any nutrient apart from carbohydrate.

There are many sweet alternatives to consuming refined sugars. Fresh fruit is naturally sweet and has many health benefits as opposed to a sugary processed snack. It's best to check the amount of sugar listed on a label. If sugar is listed within the first 3 ingredients, put the product down!

Women should strive to consume no more than 6 teaspoons of added sugar per day while men, should consume no more than 9. This does not include sugars naturally found in foods. Try to steer clear of articial sweeteners as the long term effect of these is unknown. It's been shown to increase high calorie snacking and can actually promote weight gain in the long run. Try loading up on whole foods like lean proteins, gluten free fiber rich grains, veggies and fruit and you may find that you feel so good, you don't even miss the sugar!

Summer Solstice

Ahh, Summer Solstice. How will you celebrate the Solstice? Do you gather with friends, have a bonfire or just take some time to plan your summer vacation?

Ancient Northern European pagans celebrated with bonfires, festivals and rituals. The Finnish would build fires and couples would leap through the flames, believing their crops would grow as high as the couples were able to leap.

Midsummer was thought to be a time of magic, when evil spirits were said to appear. To thwart them Pagans often wore protective garlands of herbs and flowers. One of the most powerful of them was called,“chase devil”, which is known today as St. John’s Wort and is used by modern herbalists as a mood stabilizer.

We may not have to protect ourselves with garlands to thwart evil spirits but we certainly have to protect ourselves from the harmful rays of the sun on these long summer days! Remember to choose reflective sunscreens with zinc oxide and to stay away from chemical substitutes.

Did you know that there are vitamin supplements that can help in the prevention of skin cancer? Vitamin D3 is one of these and is now being recommended by dermatologists! Studies have shown that most of us livings in the northern hemisphere are dangerously low in Vitamin D. This may have actually contributed to the rise of skin cancers over the last decade.

What is the best dosage to take? It is higher than most people think. They used to say 400 i.u.’s a day but not anymore! Children below the age of 5 should take 35 i.u.’s per pound of weight. Children 5-10 should take 2,500 iu’s: and adults should take 5,000 i.u”s. People with autoimmune thyroid issues should take more. As is true with all supplements, not all Vitamin D formulations are created equal; choose a good brand like Nutri-West rather than the cheapest one at your local box store.

Just as important as Vitamin D3 are antioxidants, C, E and glutathione; some of the best free radical scavengers around! Nutri-West E-Tocotrionols is my favorite Vitamin E formulation with excellent blood sugar lowering properties and of course the Lifewave Glutathione patch can’t be beat for it’s antioxidant benefit!

Gluten by another name…

While we know that if a product says wheat, barley or rye, it contains gluten. However, some products contain additives which are made from gluten, but are not so obvious to spot. It’s scary to think that you could unknowingly be eating something that contains gluten. Often times, if the label doesn’t specifically state that the product is gluten free, there could be small amounts of gluten in the product. These amounts are enough to damage the intestines and can do so silently and slowly.

Here is a list of other names gluten can take on:

• Modified Food Starch- Typically made from wheat. It will usually state if it’s made from another ingredient such as, corn, arrowroot, tapioca, potato or maize.
• Gluten Peptides- Smaller pieces of protein made from wheat, barley, rye and other grains.
• Malto-Dextrose- Maltose and Dextrins may be obtained from barley malt or acorn flour.
• Malt- Usually made from barley. May also be made from corn.
• Natural Flavor- May or may not be derived from gluten containing grains.
• Artificial Colors & Dyes- Some people report having allergic reactions to these, although the source is often unknown.
• Caramel Color-The following ingredients are heated and combined to create this additive. Dextrose (corn sugar), invert sugar, lactose (milk sugar), malt syrup (usually made from barley malt), molasses (cane), starch hydrolysis (can contain wheat) or sucrose (usually cane or beet).
• Hydrolyzed Vegetable Protein, Hydrolyzed Plant Protein and Textured Vegetable Protein- HVP, HPP and TVP are usually made from wheat, corn or soy
• Monosodium Glutamate– Most commonly known as MSG, this additive usually contains gluten. MSG can sometimes come from cane, beets or tapioca starch. However, foreign sources may still be using wheat gluten.
• Emulsifiers- May contain gluten from grain
• Lectins/Lecithins- May be made from the hull of soy, amaranth, barley or other grains.

For more ingredients to avoid visit GluteFreeDaily.com. Here you can also find harmful ingredients commonly found in medications.

Is a Longer Workout Better For Me?

It is a myth to say that your workout should be at least 1 hour long. Your workout intensity level is what is going to make all the difference. Assuming you already do some level of exercise, you can become more fit by increasing your intensity level rather than your time in the gym.

Fitness experts explain for example, a runner can increase their speed, but run the same distance they usually would. Boosting speed for as little as 4 minutes of a 20-minute run can produce sizable gains in terms of weight loss and fitness. Those who prefer to lift weights can increase their weights while shortening their reps and the rest time in between sets.

Red Meat Often Gets a Bad Rap

Red meat often gets a bad rap. But what about grass-fed lean red meat? Find out why lean red meats may provide many nutritional benefits.

1. Steak is a great source of protein- Proteins can help limit your calorie absorption by boosting levels of the Peptide YY hormone. It will also help you feel full (more than carbohydrates).

2. Protein is great for maintaining muscle- Protein will help maintain muscle mass and help reduce body fat during weight loss. You will burn more calories at rest just by having more muscle mass.

3. Protein can help burn fat- In a University of Illinois study, participants who followed a high intensity program combined with a high protein diet, lost a significant amount of weight. Almost 100% of all weight loss was fat. A separate group with high intensity workouts and a high carbohydrate diet lost less weight than the high protein group. Of their weight loss, 25% to 30% of the weight loss was muscle.

4. A Healthier Heart- Half the fat in beef is monounsaturated. This is the same kind of fat you would find in olive oil. The levels of saturated fat in lean steak is that of what you might find in chicken and fish. Three ounces of lean beef provides as much zinc as 13 servings of tuna, as much vitamin B12 as eight skinless chicken breast, and as much iron as three cups of raw spinach. These vitamins and minerals can help cell growth, improve immunity, speed the healing of wounds, reproduce red blood cells, help brain and nervous system functioning, reduce the risk of Alzheimer’s disease, reduce the risk of heart disease, and help promote good oxygenation through the cells.

For great gluten free steak recipes...visit GlutenFreeDaily.com