Archive for December, 2009
Warning:New Year’s Resolutions Ahead-or 5 ways to avoid a resolution fail
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It’s almost New Years Eve-time for champagne, kisses at midnight, and the random person shooting themselves when they fire up in the air. (Gravity-it will win, every time. Bullets go up, bullets come down)
Happy New Year! Please don't shoot!
In a recent analysis done at the University of Hertfordshire in the UK, 700 people were questioned regarding resolutions. 78% had failed to keep resolutions.
Many, if not all of us, have been in that 78% at some point in our lives. We start with the best intentions, get going with enthusiasm and vigor….and then sputter out. Sometimes we make it longer than others, but it’s the rare instance where a “resolution” gets integrated into “lifestyle.”
So-in that spirit-here’s 5 ways to avoid a resolution failure this year
1-Just say No.
Do you really need to start something just because it’s January 1st? Why not December 30th, or January 12th, or February 2nd? How about a Groundhog Day resolution? If something is worth doing, it’s worth doing at the moment you decide to do it. Which brings me to….
2-Just Do It. (Respect to Nike(R))
Now is a good time. Why wait?
3-Just Chill.
It’s not all going to happen overnight, or in a week or a month most likely. Make smaller, measurable and time bound goals. Work toward these mini-goals, one step at a time. The old adage that Rome wasn’t built in a day holds true for just about everything. Although…
4-Just Start.
On a regular basis I am guilty of “paralysis by analysis.” I research, I plan, I research some more, but I haven’t GOTTEN ANYTHING DONE! I am so concerned about getting everything perfect that I don’t actually do anything. Except research. Lots and lots of research. But that gets me a tiny step closer to my goal, whereas if I had taken some research, made an educated decision and then acted on that decision would have gotten further. You don’t have to have the perfect plan, the perfect diet, the perfect exercise routine. Take one step. Reevaluate. Take another step. Just like following a map, recheck that you are on the right course, and continue. If you veer off a bit that’s OK-just adjust.
5-Just Enjoy/or be Scared to Death.
If it’s not something you have fun with, or have a deep connection to in some way, you won’t last. Set yourself up for success by choosing things that meet the requirements of fun, strong belief/passion, and/or fear of consequences. Fear is a great motivator! Many times over the fear of being in a bikini has motivated many women, including myself, to exercise/eat well/use self tanner. And then you have enjoyment when you can wear it with a swing in your step and pride.
-Are you making any resolutions this year? Have you changed your outlook on the “new year resolution” tradition? Let me know what you think in the comments below!
The free nutrition guide can help set you up for healthful eating, not just now but anytime of the year. Sign up below.
Podcast is coming in January-shoot me your questions/guests you would like me to interview!
Now go forth and celebrate!
Gluten Free Sports Supplement Review-Vega Whole Food Energy Bar-Chocolate Flavor
Posted by: | CommentsI was lucky enough to find these bars in my local Whole Foods. I was very excited to give them a try, as they are vegan, and so not just gluten free, but dairy free as well. From the MyVega website “Vega bars contain no refined sugars or oils, artificial flavors, gluten or soy; and are GMO and pesticide-free.” Off to a good start there. My friend Kelly had good things to report on their Sport Performance Optimizer which you can check out by clicking here.
The ingredients in the chocolate flavor (the one I tried, of course-did you really think I would have bought the berry flavor?) are as follows:
Dates, hemp protein, organic sprouted whole flax seeds, almond butter, agave nectar, almonds, coconut, cocoa powder, sesame seeds, raisins, organic sprouted mung beans, organic wheat grass, natural chocolate flavor, lemon juice, organic dulse.
Excellent-all recognizable words.
Nutrition facts for the bar look good as well. 1 bar provides the following nutrition value:
-240 calories which include
-10 grams of fat (hemp protein has a naturally higher fat content, and fat also comes from the almond butter, flax and
sesame seeds, and the almonds.)
-30 grams of carbohydrate (which includes 6 grams of fiber)
-10 grams of protein
In addition, the Vega bars are made from raw foods. From the MyVega website:”Unlike traditional cooked and processed bars, Vega bars are 100% raw, alkaline and enzymatically alive, requiring less energy to digest and providing a greater net energy gain. An ideal snack for people on the go, Vega bars provide high quality convenient nutrition without compromises.”
I excitedly buy the bar, wait until I get in the car to tear into the wrapper to try it….
I personally am not a fan of the taste.
It has a chewy texture, not unpleasant. Similar to a Larabar without the chunkies. The flavor is a a bit bitter-chocolate, like cacao nibs if you have tried those. What I didn’t like was a faint “slimy” for lack of a better word aftertaste-effect. I’m guessing that could be from the dulse (a very nutrient-rich seaweed.)
Don’t let my opinion stop you from giving these a try though. They are a bit expensive in my point of view, it was 3.29 for 1 bar. If you are intolerant to dairy, this may be a convenient option to keep in a bag or purse. The nutrition profile and ingredients are pretty stellar for a commercially produced product. Try for yourself and see what you think.
I also have some rice protein powder and gemma (pea) protein powder on the way, so I’ll be experimenting with those in homemade protein bars in recipes soon. I’ll post up my experiments that aren’t “baking fails.” (Had 1 yesterday. It was ugly. REALLY dry protein brownie sawdust.)
For more detailed explanation on gluten free healthy “diet” guidelines, sign up below this post for my free outline. I did record the audio companion, but I will be re-recording that before I release it. I still have stuffy head and it’s definitely reflected in my voice.
Podcast will be beginning in January, so shoot me an email, a comment, a tweet, or hit up the contact page with any questions you’d like me to answer!
Dear Santa,
I know this is a little late, but I wanted to give you a heads up. I know you and the reindeer get awfully hot here in South Florida, and I didn’t want to keep you here any longer than necessary.
This year, you can skip my house.
There’s nothing I really “need.” I have the essentials. In fact, I have one gift that you didn’t even have to leave for me.
Thanks for everything over the years,
Erin
-I was on my way to work yesterday, and I heard Bruce Springsteen’s “Tunnel of Love.” (I was fortunate to be raised by parents who instilled in me an appreciation for a very wide variety of music, which continues today. However, Bruce was my 1st concert-the “Born in the USA” tour. I was 10.) It’s a great song for multiple reasons, but one lyric really stuck with me.
“You gotta learn to live with what you can’t rise above.”
That stuck with me. I know that a new diagnosis of celiac disease of living gluten free can be a challenge-there’s been some chatter about it on Twitter lately too. There’s no doubt that in the beginning it can a bit overwhelming. It’s a new way of thinking, and a new way of eating. There’s a lot of things to sort out and sift through, and a lot of changes to be made.
BUT THIS DOES NOT HAVE TO BE A BAD THING!
Living gluten free is all we have to do to manage our symptoms and live healthfully. We don’t have to take medication, undergo surgery, or be subjected to chemotherapy. We just have to be aware of our diets, and make smart choices.
And that is a gift.
Some may disagree with me, feel that it is an inconvenience, a burden, a “why me?” Yes, it’s an inconvenience, and does take a bit of planning or forethought. So take that bit of planning, and take it one step further-to ensure that you are providing yourself with optimal nutrition. With the prevalence of obesity, and the associated diseases/disorders with being overweight and obese (such as diabetes and heart disease amongst many others which I mentioned here in my “Gratitude and Prevention”post, we have the upper hand. We have a built in reason to examine our food choices, and the ability to make smarter ones.
My goal over the next year, and forever, is to help make this idea a bit easier to swallow, and a lot easier to implement. I will be starting an audio podcast, and I am also in the process of revising the free nutrition guide (which you can sign up for at the bottom of this post) to include an audio component. I am enlisting your help for this-what are your biggest challenges when it comes to eating healthful yet gluten free foods? What things would you like more information on? What topics would you like to see me address? What questions would you like answered? Shoot me an email, twitter me,use the contact page, or leave a comment.
Are you going to learn to live with it, or are you going to rise above?
I say rise above. Use this gift to create positive change for yourself.
Be well and Merry Christmas!
Food Power-a Superhero for Good or Evil?
Posted by: | CommentsHow many times have you or someone around you said “I was bad-I had ice cream” or “I was so good at that party I didn’t eat anything bad.”
Does food have the power to make us “good” or “bad?” Does food have the power to define you?
Many, many times I have explained to people that food doesn’t have to inherently control who they are. In my humble opinion, people have given food far too much power-to control their moods, lives and experiences. Food is certainly an
integral part of life, and an enjoyable one at that. I has it’s place at celebrations and with family. But by no means does any eating or not eating a given food make you a good or bad person. And really-there’s no “good” or “bad” foods.
(With the exception of trans fats, and possibly high fructose corn syrup. It’s tough to find any redeeming qualities for
those.)
There may be more or less than optimal items to eat at certain times depending on your goals. Absolutely this is true. But to look at foods so black and white as good or bad can be very limiting-and ultimately can wreak havoc with your psyche.
(I go into more detail about the optimal/less than optimal times and items in my free outline you can sign up for below.)
Guilt is associated with food on a regular basis. There are so many emotions tied into food and it’s consumption that I
cannot even begin to touch on them here. My point is that you ultimately control your thoughts.
Not your food.
What are your thoughts on this? Have you experienced feeling good or bad as a result of what you’ve eaten?
Gluten Free Sports Supplement Review-Vega Sport Performance Optimizer
Posted by: | CommentsMy friend Kelly (who’s Gluten Free Athlete Profile you can read here) emailed me the other day that a Spinning (TM) student of hers had given her a packet of Vega Sport Performance Optimizer. This product is gluten, dairy, and soy free-and so we were intrigued. The Vega company was founded by Brendan Brazier, who is a profession Ironman triathlete and also a vegan. The Vega product line included the aforementioned sports optimizer, as well as a protein/meal replacement type shake, a smoothie mix, an EFA oil blend, and 2 types of bars. I vaguely think that I have seen at least one of the bars in Whole Foods, and will be checking into that today. All of the Vega products are made of plant based whole foods, and Vega is free of most common allergens including artificial sweeteners, corn, dairy, gluten, soy, wheat and yeast. Hooray!!
Vega Sport
Kelly was kind enough to send me her review of the Lemon-Lime flavor of the Sport Performance Optimizer, which I will provide you with in a second. But first-a look at the nutrition.
Here are the nutrition facts from the label:
Per 1 serving (18g):
Calories 70, Fat 0.5g (1%), Saturated 0g + Trans 0g,Cholesterol 0mg, Carbohydrate 16g (5%), Fiber 1g (4%),Sugars 12g, Protein 0g, Vitamin A (8%), Vitamin C (4%), Calcium (2%), Iron (4%).
So taking a quick look I see some fast acting carbohydrates (the sugars) which could certainly help give you a boost for your training session.
Here are the ingredients:(they have them listed as “”medicinal” and “non-medicinal”
Medicinal: Coconut Oil (Cocos nucifera) seed, 500 mg; Kombucha(fermented Camellia sinensis) leaf, 500mg; Yerba Mate (Ilex paraguariensis) leaf, 167 mg; Green Tea (Camellia sinensis)leaf, 100 mg; Rhodiola (Rhodiola rosea) root [3% rosavin],
100mg; Ginseng (Panax ginseng) root [4% ginsenosides],100 mg; Devil’s Claw (Harpagophytum procumbens) root,
150 mg; Turmeric (Curcuma longa) root [95% curcuminoids],53 mg; Ginger (Zingiber officinale) root [5% gingerlos), 10
mg; Sodium (Sodium citrate), 57.5 mg; Potassium (Potassium citrate), 50 mg.
Non-medicinal: Organic sprouted whole grain brown rice syrup, organic palm nectar,beta carotene, organic spinach leaf, natural lemon flavor,natural lime flavor, citric and malic acid.
So let’s do a little explanation as some of those may be unfamiliar.
Although Coconut Oil is listed as the first ingredient, it can’t be too much as the fat content is only .5 grams. Kombucha is a component of fermented green tea that may potentially boost immune function. Yerba Mate is a tea, as is the green tea. This will give a little caffeine, although not much as Yerba is caffeine free. Rhodiola is an “adaptogen” which may help with recovery. I like the sodium and potassium, this will help with electolyte balance.
You’re getting your sugars from the brown rice syrup and palm nectar.
So ingredients look pretty good, nutrition is fine if you are looking for a quick energy (sugar) boost pre-workout. The digestion rates of the two carbohydrates are reported to be both fast and long acting.
Here’s Kelly’s review:
“I tried the Vega Sport Natural Plant-based Performance Optimizer this morning. I am pleased to report that I did not suffer any adverse (GI) effects which would have made themselves known in the first 20-30 minutes after taking it. Here was my experience. This product mixes well with water leaving only a few clumps at the bottom of the glass which will stir out easily. It emits a pleasant lemon smell, but its appearance is a bit off-putting. It’s an odd murky-brownish color, but it does have red beets as an ingredient among other things. There are not chemical additives that will require online research to find out what the heck it is before you drink it. Appearance aside, the taste was not nearly as strong as the lemon scent and I found it to be a very pleasant, smooth, lemon iced tea sort of flavor. It is certainly one of the best-tasting supplements I’ve used that have been plant based. I wasn’t sure about how much energy it might deliver compared to something like WTF Pump’d (an ALRI product) or another nitric oxide releaser, but it it packs a solid wallop in the energy department. I used it as a pre-workout supplement and proceeded with my workout as normal. I would certainly use this product again, and do intend to make a little visit to Nature’s Bin tonight to see if they happen to still have any in stock. I now know why this stuff sells out in the blink of an eye!”
So there you go folks. And Kelly is a trustworthy reviewer 
The Vega product line certainly seems very promising for those with multiple food allergies, or those who choose plant based nutrition. I will certainly be checking them out more closely.
Have any of you used Vega? What did you think? Post up in the comments! Also, if you would like to be a guest reviewer please contact me and let me know, or if you are interested in being profiled as a Gluten Free Athlete.
As always-for help in negotiating the minefield of nutrition information, please sign up for my free nutrition guide below.
I’m off to Whole Foods to look for Vega!
Not Really a Recipe-Balsamic Turkey Breast (gluten free!)
Posted by: | CommentsCooking is not rocket surgery.
I know many people are intimidated by the idea of cooking for themselves, and in my opinion this is why many people rely on pre-packaged, take out or out-to-dinner meals. I am all for the idea of making your life easier and more time efficient,
and I think that some just don’t realize that cooking can be really easy. You don’t have to use a complicated recipe with
a list of ingredients longer than your arm. Heck no. That IS intimidating! I love cookbooks, and I have a bunch, and I love to look thru them. And that’s how I get ideas. But I don’t use them to cook. How is that, you ask? Well….
With the exception of baking, it’s rare that I use a recipe per se. (And admittedly, since I mostly cook quick breads/protein bars and brownies I don’t always use recipes for those either. It’s more of a “hmmm…this batter is a bit runny…add some more protein powder/oat flour/cocoa! approach) I read a recipe, or see something prepared on TV, and then use/modify that recipe to make something that works for me. I use and teach more of a “method” approach to cooking-learn a way to do something, then you can make modifications and make that method work a bunch of ways for a bunch of applications.
If you cook chicken a particular way, chances are good you can do a similar thing with turkey, or pork. See where I’m going with this? If you make a sauce (as I mentioned in my eating flavorfully gluten free post) you can change it up by changing just a few flavors, but use the same ideas.
OK. Here’s the deal.
Shirley over at Gluten Free Easily had posted her “Special Turkey Breast” recipe around Thanksgiving. I can never have too much turkey, and turkey breast is easily a staple in our house. It’s generally a big piece of protein that can be cooked once and eaten for days. (Very important as I referenced in the planning ahead for eating success post.) Since we had a big crowd at Thanksgiving and not enough leftovers, I made Shirley’s recipe the weekend after Thanksgiving. And boy was it yummy! Turkey breast has a very mild flavor, and using the vinegar gave it a great “pop” of flavor. I had never used vinegar in the crock pot before, for reasons of which I haven’t a clue. I use vinegars all the time for pretty much everything. It was such a great method, that I used it again this week-with a riff. So thanks to Shirley for the original idea!
Before getting to the good stuff-just think about the possibilities! You can use this method/idea with chicken, turkey, pork, really anything you would stick in the crock pot. You can mix it up with any seasonings/vinegars that sound good.
The possibilities are endless! (OK-maybe not endless. But pretty close.)
A slice of heaven...I mean turkey
Balsamic Pepper Turkey Breast
-Take a big honking turkey breast. Stick said turkey breast into crock pot.
-Throw in some peeled cracked garlic cloves
-Mix in a measuring cup about a cup of balsamic vinegar, about 1/4 cup of olive oil, about 2 tsp of mustard powder, about 1 TBSP of lemon pepper seasoning, and some sea salt. (Yes, I am this precise-I’m not gonna lie.) Pour over the turkey about as evenly as you can.
-Cook on high about 4 hrs or low about 8.
Try not to burn yourself getting it out, and don’t let the dog tackle you as you carry the crock over to the sink to wash it. (OK-that may not apply to you.)
-Enjoy!!!
Please let me know how it goes! Are you a method cook, a recipe cook, or a “I’m too scared to try” cook? Would more
method ideas like this be helpful? Let me know your thoughts in the comments below, or shoot me a message on the contact page!
For specific information on nutrition, sign up below for my free nutrition guide.
Now be method-fabulous!
Eating more for less-deconstruction and comparison of two eating styles
Posted by: | CommentsIn a previous post about preparing ahead I showed this picture of the items I take to work on a given day to sustain myself. I have gotten more than few questions about this, both here and in “real life.” Just yesterday a coworker saw me carrying my leaning tower of Pyrex to the kitchen an remarked-”Is that for the week?” I smiled, and replied “No-this is just for today.” (A quick background-I eat every 2-3 hours, I have found this is best for my mood and energy levels. Your mileage may vary.) A week or two ago, another coworker stated “I wish I could eat that much.” Here’s the thing-yes, I eat a lot. Yes, I am active. I move more so I can eat more, and I’d like to build a bit more muscle. HOWEVER-the food that I eat is fairly nutrient dense and calorically spare. As you’ve seen me write-more bang for the caloric buck. I like food. And if I can eat more by making smart choices-then heck yes-bring it on!
Eats for the day-the leaning tower of Pyrex
So let’s break it down. As an overview-more bang for the caloric buck foods generally are fairly unprocessed and in the
natural state. And choosing foods that are naturally gluten free generally means less processing is needed. You’ll see
some examples below. Foods that are calorically dense generally come in packaging, are more processed and usually stuff that’s grab and go. As I mentioned in my celiac as a blessing in disguise article, we can’t eat a McDonald’s burger-so why not take some extra time and effort and make sure you are getting the most bang for your calorie buck. When we are first diagnosed, and potentially for quite a while after, we may tend to go for the foods that look familiar and are labeled “Gluten Free.” We know they are safe, we don’t have to think too much, and heck-who doesn’t like mac n’ cheese?
And there is nothing wrong with eating that. My goal is to show you that if you desire-you can eat more food and get more nutrition. And still have mac n’ cheese-just maybe as an occasional treat instead of a staple.
I was on the Celiac forums the other day and someone commented how they had lost 20 pounds since being diagnosed. She cut way back on bread consumption, (although still having some gluten free bread-but the equivalent of 1 loaf every 2 weeks) and increased her intake of lean meats and fruits and veggies. That’s what I’m talking about. I know sometimes people get annoyed when the gluten free diet is referred to as a “weight loss” diet. And it’s certainly very different when you are gluten free due to celiac, and when it’s a choice. However-any “diet” can be used for weight loss with certain parameters.
And eating naturally gluten free foods can lend itself to weight loss, within those parameters. Depends on how much you
eat, of course-and for more information on that, please see my free nutrition guideline that you can get at the end of this
post. The thing that I see is now with the large variety of gluten free foods available from manufacturers (and I thank
them-it is wonderful to have such wide options and the increased awareness it has given celiac) it is just as easy to gain
weight being gluten free. Honestly-you can eat gluten free donuts, pizza, beer-sounds like Homer Simpson’s diet doesn’t it?
You can certainly indulge from time to time, and have a piece of flourless chocolate tart, or a gluten free pizza. But you
may not want to make these items daily staples. This is not just the celiac population-but the nation in general. The
statistics are staggering. I touched on this a bit in my “Gratitude” article. I think it can be a bit more challenging as celiacs because we want to be “normal.” Well honey, in this case-not normal is a good thing. Embrace it.
Onto the nutrition breakdown of my work day. This is what I take to work to eat in a 8.5 hour day. I eat my breakfast
there, because I train in the morning and have had a protein shake and some fruit at the very least already.
-blueberries, gluten free oatmeal and flaxseed
-egg whites, spinach and sun dried tomato (my egg bake)
-3.5 oz chicken breast, green beans, 37 grams of pumpkin seeds, apple
-can of tuna, salad greens, artichoke hearts, grapefruit, 2 tsp macadamia nut oil and balsamic vinegar on the salad.
-3 oz flank steak, broccoli, 20 grams almonds
That’s 4 meals, as the first two items I eat at the same time. Here’s the breakdown (and I don’t count the green fibrous veggies-green beans, salad, broccoli-I consider them fairly low in calories and high in nutrition. It’s all portion-if you eat a pound of broccoli, you’d want to count it. And consider a gas mask )
-1263 calories. 51 grams of fat, 94 grams of carbohydrate, and 101 grams of protein. 19 grams of fiber, not including vegetables which will add a good bit more fiber.
It’s roughly equal amounts of energy from each macronutrient-akin to what’s referred to as the Zone approach. There is no magic about this particular approach. This is not reflective of what I eat around my training, this is just a regular day. That’s a decent amount of food, and a lot of vitamins/minerals nutrition-right? And I eat 2 more meals after I get home.
For comparison, here’s a sampling of some common gluten free prepared items. These numbers are for a single serving as
given by the nutrition facts. And many, many people eat more than a single serving.
-Gluten Free Pretzels- 190 calories, 8 grams of fat, 29 grams of carbs, no fiber, 1 gram of protein.
-Gluten Free Mac N Cheese 3 oz-330 calories, 5 grams of fat, 61 grams of carbs, no fiber, 10 grams protein.
-1 individual Gluten Free Pizza, cheese topping-460 calories, 28 grams of fat, 46 grams of carbs, 2 grams of fiber, 10
grams of protein.
Just for these 3 items here’s your grand total:
-980 calories. 41 grams of fat, 136 grams of carbs, and 21 grams of protein. 2 grams of fiber.
As you can see, there is very little fiber and protein in this as compared to the other options listed above. Both protein
and fiber have been shown to assist in feelings of satiety, or the sense of fullness after a meal. These would rank fairly low on that scale, so it is possible that you may still feel a bit hungry after eating. I do not have a visual comparison-I wish I did-of the sheer amount differences between the two. I’m sure you have seen the individual pizzas-they are about 8″ in diameter. The pretzels-an individual snack pack, and the mac n cheese is 3 oz. Not a whole lot in terms of volume of food. You can always add veggies to help feel fuller.
This is not to say you should never eat these items-of course you can, and should, especially on an occasional basis. The idea is to increase your awareness, add a bit of information, so you can make an independent, informed decision. Having said that, I make sure to eat well 95% of the time, and the other 5% I have whatever I want. For example, tonight I plan on going out with Jeff for a nice dinner, and having Dairy Queen for dessert. Tomorrow it’s back on the regular eats. Make whatever decision will work for you-it’s all about having our own individual goals. 80% may work just fine.
I hope this helped clarify a bit! As always, please let me know if you have questions or if something is confusing. For more detailed information, please sign up for my free nutrition guide below. And let me know what you think and what works for you in the comments below!
Now-go eat something good!
Product Review-Kay’s Better Balance Gluten Free Cinnamon Toast Pretzel Sticks
Posted by: | CommentsI was placing an order online for some assorted and sundry stuff-vitamins, tea, fish oil, etc and happened to see an offer for a single pack of these pretzel sticks. It seemed like a good opportunity to give them a low-commitment try-so I did.
I chose the Cinnamon Toast flavor because I’m a sweets girl. Given an option between a salty or sweet snack-I’m going for sweet every time. They do also come in an original pretzel variety for you salty people. (Salty tastes, not salty attitude. But for those with salty attitude as well. 
First off, these do contain soy protein. So if you are intolerant to soy, unfortunately these are no go for you. Sometimes soy gets my tummy too, but these seemed fine.
The single serving pack contained a healthy amount of pretzels, and had a good nutrition profile.
1 bag is 1.5 servings, so be aware of that when you calculate your numbers.
In 1 oz of pretzels was 120 calories, 5 grams of fat, 9 grams of carbohydrate of which 3 were fiber, and 10 grams of protein (from soy.)
Ingredients are all pronounceable and recognizable.
These were very crunchy, which is a good thing with pretzels. There was a touch of salt, which made the perfect salt/sweet combo. They had a good strong cinnamon flavor.
All in all, I would purchase these again. I’d like to try to original pretzels and see how they stack up to how I remember pretzels.
As far as fitting these into a healthy diet, I’d keep them as an occasional treat. They’d be great for serving at a party. Nutritionally, there’s not a ton of bang for the caloric buck as far as vitamins/minerals and micronutrients-and that’s why I’d keep them occasional. After all-processed food with a fairly low bang for buck value is still processed food-gluten free or not.
And actually, I read a great blog post yesterday on the True Nourishment blog that addressed some of the issues with processed gluten free foods. I found it interesting, and you can read the article “Gluten-Free: The New Junk” and decide what you think. I touched on my thoughts a bit in my post last week “Beyond the Gluten Free Label.”
As always-please leave your feedback and comments! Have you tried the Kay’s products and if so what did you think? What are your feelings on gluten free goodies?
If you would like more information on nutritional guidelines for your gluten free diet, (it’s free!) sign up below to have access to my free information. And I’d like to hear your thoughts on that as well! (I know, I know, my family always said I wanted it all…)
Recipe Alert! Gluten Free Chocolate Banana Protein Brownies
Posted by: | CommentsI have had 5 baking bananas (really ripe bananas that you throw in the freezer thinking-”I’ll use these to bake!”) sitting in my freezer staring at me for at least a month now. Probably longer. Also, Jeff told me the last protein powder we tried (it’s a whey, and I’m not going to mention the brand, shoot me an email if you want to know) was horrible in flavor. Generally he uses vanilla, and I use chocolate, so I don’t always taste his protein. I had used it to bake though, so I knew it was fine for that purpose. So between the bananas and the protein-I thought to myself-”Self-use these up and bake!” I only used one banana-but it’s a start.
So enough of the rambling and on to the recipe!
Chocolate Banana Protein Goodness-and a slightly better photo
Ingredients:
-1 very ripe banana mashed
-1/4 cacao or cocoa powder
-2 TBSP almond flour
-35 g or 1/2 c gluten free oatmeal
-1/4 cup gluten free oat bran
-1/2 c. Splenda granular or stevia equivalent
-3 scoops or protein (mine had 23 g of protein per scoop)
-2 3.5 oz containers of prune and apple baby food (or you could use applesauce-trust me on this)
-1/4 cup fat free ricotta
-1/2 tsp baking soda
-1/2 tsp baking powder
-2 tbsp semisweet chocolate chips
-Preheat oven to 350 and spray 8×8 pan with nonstick stuff.
-In a perfect world you combine all dry ingredients, all wet ingredients, then add wet to dry. Usually I get excited and forget to do this dumping everything in together and it comes out just fine. So don’t stress!
-Cook for 23-30 minutes (my convection oven was 23 minutes to perfection)
Nutritional breakdown: (yours may be slightly different depending on your protein powder)
-Per 1/8 of recipe: (Cut into 16 squares and eat 2
-146 calories
-4 grams of fat
-15 grams carbohydrates (3.5 are fiber)
-11.5 grams protein
(For an explanation of these terms check out the definitions)
These really make a handy snack, and are great for satisfying a chocolate craving without going really crazy with something that’s laden with fat and calories and sugar. The ultimate test was high praise from my non-celiac friend. I sent most of the batch home with her, and she said she may eat them all on the way home. Taste success!
(Although I can’t say I condone eating the whole batch at once-but if you do it’s not too terrible-better than a gallon of ice cream.)
For tips on how to fit treats like this and more solid nutrition info, sign up for my free nutrition guideline at the end of the post!
As always, let me know what you think-and if you try these, I’d love to hear it!
Happy eating!
Gluten Free Community and the Spirit of Giving
Posted by: | CommentsThis week I was made aware of 2 great endeavors in the gluten free community. The holiday season is traditionally a time to think and act in a charitable manner. As great as it would be if we did that year round, please take a moment now to check these out. Do what you can. If neither of these speak to you-then find something that does, and make a difference. Give time, money, effort-whatever it takes.
The first is from Gluten Free Dee (Dee Valdez) who has taken on the call of getting gluten free food into food banks. This is the press release, and for the original story and links please visit Dee’s blog.
Nationwide Movement To Get Gluten Free Food Into Food Banks Begins In Loveland Colorado
“There is a great need to develop a systematic approach to establishing Gluten Free Food Banks across the nation,” says Dee Valdez, who was diagnosed with Celiac Disease 17 years ago. About 15 years ago, Valdez remembers talking to a mother with a sick 7 year old who had Celiac Disease. The exasperated mom said she had to choose between feeding her whole family or just feeding her sick daughter the very expensive gluten free food she could find. The distraught mother said, referring to her Celiac daughter, “She’s just going to have to live with diarrhea. “
“I was devastated by her reality,” says Valdez, “so I gathered as much gluten free food as I could and left it on her doorstep. Unfortunately, my reality didn’t allow me to help parents like her again, until now.”
Loveland’s House of Neighborly Service will be the test site for the new program Valdez is designing to be implemented in communities across the country. There are scattered efforts to gather gluten free food for the holidays or offer a monthly gift card to help offset the extra expense of a gluten free diet. “What I see that is missing is a systematic approach to feeding gluten free families in need,” say Valdez. “If someone has Celiac Disease or a gluten intolerance, they can become very ill in the short and long term if they eat gluten containing food because that is all they have.” Bread is plentiful in food banks across the country. Gluten free bread is not. Valdez, or Gluten Free Dee, as she is called, intends to change that.
Gluten free food donations are now being accepted at House of Neighborly Service, 565 N. Cleveland, Loveland, CO 80537. It is asked that the food be identified as such when dropped off. Anyone available to deliver their gluten free food Tuesday, December 8, between 4 – 6 pm can be part of an exclusive group dedicating the new gluten free section of the existing food bank with a Ribbon Cutting, Press Conference and Festivities.
“We are excited to be able to provide an option for people with gluten sensitivities who are financially struggling, especially considering the cost of a gluten free diet,” says Erin Becerra House of Neighborly Service (HNS) Food Program Manager.
HNS provides food baskets for an average of more than 500 Loveland/Berthoud area households each month. The mission of the food program is to provide wholesome food to nourish people who are food-insecure.
Although only about 1% of the U.S. population has Celiac disease, new gluten free food manufacturer General Mills says its research shows about 12% of U.S. households want to eliminate or reduce their gluten intake.
“I honestly don’t know how many additional people will come in for help knowing that we now have gluten free food available and how many of the families we are already serving will take advantage of this new option,” says Becerra. “I believe that we will be able to provide assistance with the help of our generous community, and the support of gluten free food manufacturers and retailers who are willing to donate products for those who cannot afford them.”
Families in need of gluten free food, who live in the Berthoud, Loveland areas served by House of Neighborly Service need to be screened for services Monday – Thursday. Please call 970-667-4939 to find out the appropriate paperwork to bring to determine eligibility.
“This is an opportunity to be part of a group setting a precedent that will spread nationwide,” says Valdez. “We can make a difference. We can change someone’s life.”
-The second is a very cool children’s book which will benefit the NFCA (National Foundation for Celiac Awareness.)
Celebrate the season with Jolly the Elf, proceeds to benefit NFCA!
![Jolly_Cover[1]](http://www.glutenfreefitness.com/wp-content/uploads/2009/12/Jolly_Cover11-239x300.jpg "Jolly_Cover[1]")
Jolly the Elf, a delightful and fun Christmas story now available as a children’s book, has teamed up with NFCA to help raise awareness of celiac disease! Through the Jolly the Elf charitable partner program, author Jo Shepherd Ripley will donate a percentage of book sales to the non-profit organization in an effort to support its mission and programming.
For every book or Jolly product sold through the Jolly Website (www.jollytheelf.com) that indicates “celiac” or “NFCA” in the “Where did you hear about us” box (on the Buy Now Page), part of your purchase will be contributed to the NFCA.
“We are thrilled to partner with such a wonderful organization that is the NFCA,” said Jo Shepherd Ripley. “It is so important to help people suffering from celiac understand what they may do to help themselves. Anything that Jolly can do to assist in those efforts is an honor and a privilege for us.”
Jolly the Elf, has a special connection to celiac disease as one of its contributing illustrators, Philadelphia area high school student Jake Hunter, was diagnosed with the disease in 2006.
“My symptoms are gone. Now I can concentrate on what I love to do most – draw,” Jake says of his life since receiving a diagnosis and adopting a gluten-free diet.
Jake’s “elf icons”, as they are called, appear throughout the Jolly the Elf book and help capture the whimsical spirit of the Jolly Tale.
Make this magical tale a family holiday tradition by ordering a copy today and help support celiac disease awareness efforts with your purchase!
Order Jolly the Elf online through the book’s website, Enter the special code ‘CELIAC’ in the space marked ‘where did you hear about us?.
http://www.jollytheelf.com/buy-now
Remember to enter the code ‘CELIAC’ to ensure proceeds from this great book go to a great cause!
More about Jolly the Elf
Jolly the Elf is a story for all ages. If you know the reindeer that saved Santa, meet the elf that saved him. Jolly knew Santa was in trouble. He did not have enough time to keep track of all of the good boys and girls. Santa needed help from a friend. He needed Jolly. Jolly and his friends help Santa see how good and kind children are being by going to their homes and reporting all the wonderful things they do back to Santa. Jolly and his friends are part of what every child needs – somebody to believe in them. For anyone who has children or is a child at heart, this story gets to the quick of what it means to be a person, a child – reach for the stars and maybe you will catch one.
Jo first read Jolly the Elf to a friend in Philadelphia in 1963, but since then has spent much of her life spreading the tradition to everyone she and her 11 children meet (who then spread it to their friends and family). As each holiday season comes and goes, more and more families fall in love with Jolly too. Since that day in 1963 when Jolly came to life, many stories have been written based on him, but none ring as true as the story of Jolly himself.
More about Jolly the Elf contributor, Jake Hunter
At 14 years old, I weighed 74 pounds. I often wondered why I was so short and weighed so little when I ate so much. I also really wanted to know when I would stop feeling so lousy. My stomach pains and nausea were never ending. My doctor finally referred me to a gastroenterologist who diagnosed me with celiac disease.
At first it was difficult, but I chose to take control of my disease and remove all gluten from my diet. I have even started cooking a lot of my own food. Now I love to cook!
Sometimes it is hard since most teenagers eat mainly of pizza and cheeseburgers, but my grandmom makes most of my rolls, pizza and stromboli so I don’t feel like I’m missing out. Today, I am 17 years old and weigh over 100 pounds.
I started sketching at the age of 3. When most kids were coloring in coloring books, I was busy drawing on every piece of blank paper I could find. My friends still have pictures of Ninja Turtles and Power Rangers that I drew for them when I was about 6 years old. I feel great about having some of my artwork in Jo Shepherd Ripley’s book Jolly the Elf.It has given me an opportunity that I did not expect.
-Really great stories. Really great causes. How are you going to make a positive impact today?
