Going Gluten Free! (How to, What to buy)

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So a lot of people are currently already gluten free or going gluten free. Here is a shopping list for all the things you CAN eat when going gluten free so it doesn’t seem so scary and overwhelming! =) Enjoy!

Also here are some things “gluten” is otherwise called on labels. Read them!! So these are the “no-goes”. Also I listed some basics that are a “No” as well. . . . .

  • Wheat, Barley and Rye
  • Brewers yeast
  • Kamut
  • Malted milk (or virtually any thing with the work “malt” in it.)
  • Oats (there are gluten free oats now, just have to find them)
  • Spelt
  • Wheat bran
  • Flour
  • Gravy’s
  • Some crackers

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Here are some things you might want to check out before buying, they or may not contain gluten depending on the product and brand:

  • Oatmeal
  • Beer
  • Bread and Pastas
  • Noodles
  • Cereals, cereal bars
  • protein bars and powders
  • Some flavored coffees and teas
  • Seasonings and sauces
  • Salad dressings.

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So what the hell can I eat, You maybe be asking? …

  1. Produce! Any fruits, veggies and all the above! lol
  2. Herbs and Spices (be sure to look at some marinades and rubs, some contain gluten!)
  3. Meats and Fish (beef, chicken, fish… check the package for additives, and if you can buy grass fed you’re better off)
  4. Oils, Mayo, Mustard, salad dressings (check labels) .
  5. Dairy products like milk, cheese, yogurts, sour cream, cottage cheese, butter.. A lot of non-dairy as well like Almond milks and yogurts
  6. Eggs, egg whites, and tofu
  7. Rice cakes, pop chips, rice crackers, jello, chocolates, dried fruits (check labels) .
  8. Quinoa, buckwheat, flax, seeds, almond flour, there are even pre-packages brownies!! Yum
  9. Peanuts and almond butters, nuts
  10. Juice, coffee, teas
  11. Puffed rice cereal, Chex mix cereal, there are special gluten free cereals too.
  12. Look for special “gluten free ” foods too! There are more options now!!

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Here are some Awesome “gluten- free products” that are already out there. Most of them you can find at your local supermarket, Whole foods or farmers market! Shop around, try new stuff and .. in a way have fun with it! Don’t get overwhelmed and be positive! Also Google recipes, get in pinterist or intagram..  find blogs (I have a few recipies on there that are gluten free too) .. get a cook book. Have fun with it!

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  • Breads – I like udis (they have different kinds too)  . But there is also Kinnikinnik Foods Brown Sandwich Bread, Whole Foods Market brand makes a bread, Food for life brown rice bread, EnerG Tapioca bread and Glutino brand.
  • Cereal – Chex rice, Natures path, Enjoy life Brand , Rice Crispies, Barbara’s brand, Arrohead Mills, and I believe Kashi makes a few too!
  • Pasta- I love Quinoa pasta the best, but there also is veggies pasta, brown rice pasta, you can also make pasta out of spaghetti squash!
  • Oats- bobs red mill, udis,
  • Begals- vans naturals, udies, .. they even have waffles!! YES!
  • Pre-made Meals – Amys brand is good, Boars head brand, … this stuff is usually pretty pricey so you learn how to make your own “gluten free” foods pretty fast! ahaha.
  • Brownies and goodies! – Betty Crocker makes brownies and cake mixes, udis, French meadow bakery, bobs red mill..

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Tip of the week #9 Prep the week Ahead of time

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When wanting to loose weight or even practice clean eating prepping meals ahead of time can make it soooo much easier to stick to your goals. So next day you have (for most people its Sunday) take a couple hours out of that day off work to prep all your meals for that week.

Whether it be for just you, you and a significant other or even a big family, meal prepping can be easy and effective. Plus it makes it super easy when you get off work and don’t really feel like preparing a meal for the family. haha.

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There are tons of resources out there (blogs, pinterist, Google, you name it) to find clean eating recipes and frozen dishes. Ideally you’ll want to do foods that don’t go bad fast and eat the ones that do sooner in the week rather than later.

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I usually just prep my dinners because that’s the hardest. (usually some form of lean meat, veggies and a sweet potato or brown rice). For breakfast its usually something simple and quick like oatmeal (I can even put that in Tupperware and eat it on the drive to work) or sometimes I’ll prepare some scrambled egg whites with mixed veggies when I’m doing the meal prep too so then ill have a little bit of a mix for my mornings.

Usually prepare my lunch (usually a salad) the night before, throw some lettuce mix in a bowl, add a shit ton of veggie and viola!

But I mean you can find healthy options that you could probably freeze (like a lasagna) and be fine too. Find out what the family would like to eat, make a plan and stick to it! =)

Happy preparing!

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Keep a Food Journal! – How to

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So knowing what you eat  and how you eat is a good way to assess what goes in, how it makes you feel and ways to look and see what you can or need to change. Often, people munch and snack and think nothing of it but even a granola bar can add up your calorie count for the day from anywhere from 100- 300 calories. . .

When you start a food journal, try not to nit pick everything you eat. (AKA don’t act like your on a diet, and don’t feel guilty if you ate 5 Oreos… or even 12! Just write it down) ….   Write down everything that goes in your mouth down to the drinks you drink and the gym you chew. There is no point in keeping a journal if you don’t truly assess you eating habits and patterns if you don’t write down the truth and your not honest with yourself. So, I think a week is accurate enough, but if you want do it for a couple weeks, make it a week where there is a party or a get together where you know you’ll indulge a little just to see how you act around food.  Look at what you gravitate to. And ask yourself questions similar to this when the week is over and your looking over your journal..

  • What’s your vice- Are you a carb lover, sugar, salt or all 3?
  • Do you tend to mainly eat sweet foods at night, during the day, in the morning?
  • Do you snack while doing other activities? what are the activities your doing?
  • On a tough day at work, do you eat more?
  • What do you choose to eat when your stressed?
  • Do you eat the same foods your children eat or what are you feeding them? (Mac N’ Cheese, fast food, gummy snacks?)
  • Are you scrambled for time when your eating? (trying to squeeze in meals)
  • Are you skipping meals because your too busy?
  • Do you make your lunches for work or do you go out?
  • How often per week/month do you dine out? Breakfast, lunch, and dinner…
  • Do you tend to eat a lot of the same stuff?
  • What are you drinking?
  • How much are you drinking?
  • How much water are you drinking?

Also, some good tips on when your logging ..

  • Once you eat it, drink it, or chew it…. write it down, I’ve carried a food journal for years… I like the little ones because they can fit easily in the smallest purse and barely take up any room.
  • Note the times your eating at.. (2am? 8 am? 11 pm? ) is there a pattern?
  • No one is seeing your journal but you, so be honest…
  • How did you feel when you eat __ food? (happy, nervous, bored, starving etc. )
  • Where you doing anything while you were eating? (tv, driving, watching kids )
  • How big were your proportions… (if your not sure of sizes in ( oz. , liters, etc.) use things as visuals, like the size of a baseball, or the size of the palm of your hand, as big as a quarter piece…)
  • At the end of the day, write down any emotional things that may have happened. ( was it a tough day at work? Did you have the day off? Were you full of energy or tiered all day? )

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So the switch! …

Once you start embarking on a healthier lifestyle, (i.e. eating healthier or noticing your eating a lot of sweets, so your making a point to not eat as much) notice how your logging is changing. Make sure your getting all your nutrients too. Are you eating a lot of protein and no veggies? or are you eating a lot of fruit and not as much protein? Notice different changes, how they make you feel and how your body reacts to certain foods… (this is how I found out I had a dairy allergy, Every time I would eat something with dairy in it, almost always an hour later, my stomach would hurt, my skin would break out the next day too… )

As you start eating healthier… A. you wont crave those Oreos       & B. You wont want to write it down, to therefore you will be less likely to eat it… I love looking at my journal and see nothing but healthy good choices in it. Every once in a while I will have a food that’s in my journal and when I’m going over it, I think ” ahhh why did I eat that!? ” it happens, but the thing is not to dwell or feel guilty .. but rather to notice what your eating and how you can change it! =)

P.s. there are tons of different logs and graphs and outlines on Google if you need somewhere to start ! Happy logging!!!

Apps that Help you stay Fit!

FitBit – Its a small device you wear during the day, can clip onto any piece of clothing and it counts calories burned, steps and milage. There are new ones that count your sleep patterns too. It has online goals you can set for yourself, see when your most “active” times are and even track your food.

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My Fitness Pal – Online free food tracker, just about has every food under the sun, easy to add new foods and keep track of calories or any other thing you want to track.

Fooducate- Love this app, tells you nutritional info by just scanning the barcode. Helps you make wiser choices. Take this with you to the supermarket!

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Workout Trainer – Had workout videos, with or without audio to help you tone and tighten. Anything from cardio, yoga to platies. They also have a community your can join so you may feel more accountable to stick to it as well.

Nike Training Club – Its like your very own mini trainer on your phone. You can also track your workout history in this one too, so you can constantly be making new goals to beat.

Foodily Recipes – Search different recipes by foods or groups. Follow some of your favorite chefs. And you can also share your very own photos.

Lose it!- Is kind of like fooducate and fitness pal tied in one. Track your progress, make goals, share with friends. Comes with workout routines and recipes too. Also, kinda cool it will remind you when you forget to log a meal.. then you wont start slipping.

Weight Watchers Mobile- I’ve used the scanner (works pretty good) Otherwise ill either Google it or look up the ratios between fat, carb etc. to find out how many points something has. Its an easier way if your counting points when your on the go.

Map my run- Tracks distance, pace, your route . everything anyone who runs would want.

So I think I figured out how to do Weight Watchers without paying for it!

And if any of you guys have done it, and some of my info is off or wrong, please correct me 🙂

A friend of mine has lost a lot of weight so I asked and she said Weight watchers…but she did it without paying for it….hmmmm (that sparked an interest)…. so, me being the person that I am, googled the hell out of it, and got a little help from her till I found what I wanted.

So here is what I’ve got so far from my million searches on the web.

So Weight Watchers (WW) isn’t about taking away all the foods you love, its not about only eating certain foods either. Their thing is all about moderation.. which can be good and can be bad. You definitely don’t want to have all the sweet foods in the world  “in moderation” because .. well .. that wont work.

So to start out your assigned daily points. The points all depend on your gender, age, weight, height, activity level and so on. Points can range anywhere from 18-51 I believe. Your food has a certain point level; for example..an apple has 0 points, and a MC Donald’s Cheeseburger had 8 points. (most fruits and veggies are 0 points YAY) All the points are based on the nutritional value of the food itself with carb, protein, fat and so on.

So you keep a food journal, if you eat, drink or chew it… you log in in the journal, this will help you keep track of how many points you’ve used, and how many points you have for the rest of the day. Just make sure you stay in your daily target of X amount of points. I addition your daily points, you get what’s called Flex Points, which are 49 points you get a week to do with however your choose. Along with getting extra points if you exercise.. Sounds simple right?

  • So you may ask.. well how many points do I start out with?

Female – 2 points

Male- 8 points

If you are nursing –  start off with 12 points.

  • Next.. age.

Between 17-26 add 4 points

Between 27-37 add 3 points

Between 38-47 add 2 points

Between 48-57 add 1 point

Anyone after 57 add 0 points.

  • Next .. After you’ve added the first 2 together .. (I’m a female so I got 2 points + 24 yrs old 4 points = 6 points total)
  • Your going to figure out weight and height.

Take the first two numbers of your weight (I weigh 150, so I’m going to take 15 points add it to the total (making 15+6= 21 points so far.

  • Height

Under 5ft  add o points

Between  5’0- 5’9 add 1 point

Over 5’10 add 2 points

(therefore I’m 5’4 so I’m adding 1 point leaving me at 22 points.)

  • Lastly, activity level:

If you spend most of your day sitting down, add 0 points

Occasionally sitting but standing sometimes add 1 point

If you are walking most of the time add 4 points

If you are doing a lot of physical work – add 6 points.

(I walk a lot at work. so I added 4 points leaving me at 26 points total a day!)

I also found a calculator that will help you see how the points will be reduced as you loose the weight. (below)

http://www.healthyweightforum.org/eng/calculators/ww-points-allowed/

Also .. say you don’t know how much points your lean cuisine has… I found a Weight Watchers scan calculator app on my phone, so I can scan it right there at the store and know how many points its worth.

Or there is this site as well, just enter the amounts of the food into the calculator and it will tell you how many points. (remember, this is per serving size. ex. on a loaf of bread it says 1 slice, the values on the nutritional label are only to standard for that 1 slice, not the whole loaf… don’t get too excited when it says 3 points because it means per slice)

http://www.calculatorcat.com/free_calculators/weight_watchers_calculator.phtml

I’m sure you can just Google a lot of stuff too and see how many points something is worth too…. yay Google lol.

 

Might try this out for a while, I  measured out my cereal this morning and my boyfriend looked at me like I was crazy haha but hey, I knew it was 4 points. . . . This is a little like calorie counting, without actually having to calorie count too. I hated calorie counting because of my past food issues it made me very rigid and paranoid when I personally did it so maybe this will be like my way of counting that will suit me. never know. . . . Plus I can get a couple cook books, use my app and this may be really easy. =)