MYTH: If You Want To Slim Down, Go Gluten-Free

The Truth: Only about one percent of the American population needs to be gluten-free because of an autoimmune disorder called celiac disease. Most people do not have to worry about gluten and should eat whole grains as part of a balanced diet.

Recent reports state that the gluten-free market in the United States was $4.2 billion and on the rise and many reports out there indicate that healthy people are spending their hard-earned dough on gluten-free products that they probably don’t need. You’ve seen the products everywhere, but you may be wondering what gluten is and why it might be the culprit for why you’ve packed on the pounds over the last few years, as some have claimed.

Gluten is a protein found in wheat, barley, and rye, and it’s a common protein source and processed food filler. In fact, you’ll find it in many foods, medications, and everyday items — not just your bread and cookies. Other foods like cereal, soy sauce, whey products, alcoholic beverages, such as beer, and even beauty products, such as lip balms, may also have gluten in them too. There are some people — about 1 in 100 — who suffer from an autoimmune disorder called celiac disease whose small intestines cannot process gluten properly and it causes a serious response in their digestive system. Unless you have celiac disease or are allergic to gluten, going gluten-free will not give you any additional health benefits. There are also some people, who experience gastrointestinal bloating, cramping, headaches, or other discomfort after eating foods that contain gluten and may have a non-celiac gluten sensitivity. Many of these folks and those with gluten allergies will choose to eliminate or avoid gluten. The average person won’t get any additional health benefits from foods with the “gf” labels and these new products may even be less healthy. In addition, one Canadian study compared the costs of 56 ordinary grocery items and found that on average, the gluten-free products were 242% pricier than the gluten-containing versions.

Gluten is not harmful to your health and is not making you gain weight. Since so many foods now come in gluten-free versions, it’s easy to think that they are a better alternative — which would be wrong. Gluten is found in many whole-grain foods that have an array of vitamins, minerals, and fiber and are vital to a healthy diet. People who eat three servings of whole grains a day are 30 percent less likely to develop type 2 diabetes. The right mix of healthy carbohydrates, like whole-grain products, is the best way to control your blood sugar and avoid diabetes — plus they help to keep you full throughout the day. Whole grains are also the vehicle for many of nature’s disease fighters, like phytochemicals. Without these foods, we’d be sitting ducks for cancer, heart disease, and more. So when you’re cutting out gluten for no real reason, you’re losing all of the nutritional benefits found in foods with gluten.

Gluten-free foods aren’t better for your health. Don’t be fooled — gluten-free doesn’t automatically mean “low calorie” or “healthy.” In fact, gluten-free foods are not only more expensive, but full of extra calories and sugars to make up for taste and texture when alternative products are swapped. They also tend to have less fiber than their gluten-containing counterparts. Unless people are careful, a gluten-free diet can lack essential nutrients since a lot of the gluten-free products tend to be low in B vitamins, calcium, iron, zinc, and magnesium. Another rule of thumb, don’t confuse “gluten free” with “low carbohydrate,” some gluten-free pastas are actually higher in carbohydrates than regular pasta.

Weight loss comes from balanced, healthy diets — gluten free or not. When you’re trying to lose weight, the key is to make conscious choices about eating whole, real foods and getting produce without pesticides, and meat without hormones and antibiotics. If you need to go gluten-free, consult your doctor or a nutritionist to determine the best eating plan for your lifestyle, but in general, select more fruits, vegetables, lean meat and more naturally gluten-free grains, like brown rice or quinoa. Also, keep in mind that some gluten-free foods can be processed in factories that also process gluten foods leading to cross contamination.

Source
http://www.jillianmichaels.com/fit/lose-weight/myth-gluten-free

The Truth About Gluten-Free Food and Weight Loss

Gluten-free diets are the latest craze for those looking to lose weight, but what’s the truth? Is gluten responsible for my love handles?  The answer is no, but let’s clear the air of any confusion.  

What is gluten and Celiac disease?

Gluten is a protein found in wheat, rye, barley and countless processed foods including pasta, breads and cereals.

Some people avoid gluten because they have Celiac disease. Celiac disease is an auto-immune disorder. The body’s immune response to gluten damages the small intestine lining. This results in abdominal pain, bloating, nausea and diarrhea.  Celiac disease prevents absorption of vitamins and minerals and promotes weight loss.

Other people avoid gluten because of gluten intolerance. Gluten intolerance mimics symptoms of Celiac disease without the immune response. 

Why do people avoid gluten to lose weight?

There’s absolutely no evidence that simply getting rid of gluten will result in weight loss.

However, eating gluten-free often may cause you to eat more whole, unprocessed foods such as fruits, vegetables, legumes and lean meats. These diet changes are often healthier and lower in calories.

People eating gluten-free also tend to make healthier food choices because they are more aware of the need to read food labels.

Ditching the double cheeseburger and fries for a gluten-free meal of salad, chicken breast, and sweet potato is choosing a meal that is much lower in calories. That can mean weight loss over time.

Aren’t all gluten-free foods healthy?

Gluten-free does not necessarily mean healthy because all gluten-free foods are not equally nutritious.

An apple and a gluten-free sugar cookie are both gluten-free, but their nutrients vary drastically.

Grocery and health food stores are full of gluten-free cakes, cookies and sweet treats. These foods often are high in sugar and fat, making them dense with calories.  Be sure to read those food labels!

I don’t have Celiac disease or gluten intolerance. Is it safe to avoid gluten?

Absolutely! Some people choose to follow a gluten-free diet merely because it provides structure to eating healthier and adopting a healthy lifestyle.

Just remember to consume a varied diet rich in fruits, vegetables, and legumes to avoid vitamin/mineral deficiencies and promote a healthy weight and lifestyle.

The bottom line

Gluten-free diets are typically consumed by those who are unable to tolerate gluten on a biological level.  However, some people choose to follow a gluten-free diet for more healthful eating.

There is no harm in avoiding gluten, but remember to consume a balanced diet rich in fruits, vegetables and legumes. Make sure your gluten-free choices are still 100 percent whole grain, such as buckwheat, quinoa or brown rice.

You lose weight when you expend more calories or energy than you consume – not by avoiding gluten.  Diet and exercise are both important components of weight management and a healthy lifestyle.

Have you tried the Gluten-free diet? did you find the restrictions helpful in losing weight? what do you think of the diet?

Source
http://health.clevelandclinic.org/2014/04/the-surprising-truth-about-gluten-free-food-and-weight-loss/

8 Healthy and Delicious Types of Bread for Weight Loss

If you’re trying to drop weight, it doesn’t mean that you should avoid eating bread. Thankfully, there are a few healthy and delicious types of bread for weight loss. Whether it is breakfast, lunch or dinner, bread complements any meal and it makes it harder to avoid eating bread. These types of bread are not only good for people who are trying to lose weight, but also for those who are trying to eat healthier. It’s time to switch to the healthier types of bread in order to shed pounds and get in the best shape of your life.

1. Flaxseed bread

Have you ever tried flaxseed bread? It’s a fantastic bread for weight loss and it’s an excellent source of manganese, potassium and selenium. Flaxseed bread also contains essential fatty acids, dietary fiber, and phytoestrogens that will help boost your health and get your dream body. Flaxseed bread will fuel your body with only healthy things.

2. Rye bread

Rye bread is definitely one of the healthiest types of bread that you can eat daily without worrying about calories. Rye bread is absolutely wheat-free, and it can help relieve discomfort and bloating. Rye bread contains 20% fewer calories and 4 times the fiber than regular white bread. Consuming rye bread will keep you fuller longer without adding calories.

Read also – 7 Undeniable Reasons to Start Eating Healthier

3. Oat bread

If you want to reduce you carbohydrate intake and you watch your fat content, opt for oat bread instead of regular white bread. Oat bread is a wonderful source of good carbohydrates that are much slower to digest and that make you feel fuller for a longer period of time.

4. Ezekiel bread

Another healthy type of bread for weight loss is Ezekiel bread, which consists of barley, wheat, lentils, beans, spelt and millet. Ezekiel bread is high in protein and contains 18 amino acids. It has increased digestibility, increased absorption of minerals and many amazing benefits. Moreover, Ezekiel bread doesn’t contain added sugar.

5. Whole-wheat pita bread

Whole-wheat pita bread is the healthiest type of pita bread since it’s made with whole grains and contains lots of vitamins and minerals. Whole-wheat pita bread boasts a few powerful health benefits – it helps reduce your risk of cholesterol and high blood sugar. Whole-wheat pita bread contains less calories than whole wheat bread since you usually use one piece of pita bread instead of 2 pieces of regular bread to make your healthy sandwich.

6. Whole-wheat bread

Although whole-wheat bread is a healthy type of bread you can eat daily, it can be difficult to find the right whole-wheat bread. Just because some companies label their breads with ‘wheat flour’ and ‘wheat’ doesn’t necessarily mean that you buy the whole wheat bread. Before buying any whole-wheat bread, make sure you read the ingredient list.

Read also – 8 Easy Tips for Making Your Meals Healthier

7. Brown rice bread

Brown rice bread is also perfect for weight loss. It keeps you full, energetic, and it’s low in calories and sugar. Try eating brown rice bread with butter and fresh vegetables or low fat cheese. If you stick to a very strict diet, consider having steamed or boiled vegetables with a few pieces of brown rice bread.

8. Gluten-free bread

Even though a gluten-free bread is a must for people who stick to a gluten-free diet, it’s also perfect for those who are trying to lose weight or simply want to eat healthier. Gluten-free breads are healthier than the regular white breadі, but many of them are processed so make sure you buy a whole grain gluten-free bread.

Giving up bread can be a painful process for both you and your body, so don’t exclude bread from your diet. Consider eating some of these healthy and delicious types of bread for weight loss to feel better and look better. What are your favorite types of bread?

Source
http://womanitely.com/healthy-delicious-types-bread-weight-loss/

Why skipping breakfast is a mistake

It’s just one little meal, could it really be that bad?

Nod if this sounds like you. 

It’s 6am and the alarm goes off, signaling the start of your working day, but you’re in dire need of one more minute’s sleep… Only now the alarm’s going again and it’s 8:30am. The kids are late for school and you’re throwing on yesterday’s crumpled shirt and vowing you’ll make time for breakfast another day.

We’re all guilty of putting our morning meals at the bottom of the priority list, typically somewhere between realising we have a Monday morning meeting and dashing for the train.  

But dietician Imogen Hooper says while the odd missed breakfast might seem innocent enough, it’s anything but.

Constant craving

“By skipping breakfast you’re leaving yourself open to give in to cravings mid-morning, which can really affect weight management,” says Hooper.

In fact, a study by the Imperial College London involving healthy, non-obese people, found when breakfast was skipped, the brain’s reward centre – linked with impulsive behavior like overeating and reaching for sugary, high-calorie foods – lit up more vividly than when participants ate their regular morning meals.

Nutrient nullification

Few chronic breakfast skippers consider the cost of their missed morning meal to their health, but Hooper says by ditching breakfast, you’re also ditching the essential nutrients that come with it, leaving yourself at risk for health issues.

“Breakfast is a key main meal which gives us the opportunity to hit our fibre, macro and micronutrient targets for the day. Without it, you’re likely to come up short.”

And without the fundamental vitamins your brain needs to kick into gear, your performance at work can be affected, too. A study in the Journal of the American Dietetic Association found that eating breakfast was strongly associated with improved cognitive function related to memory and performance.

Preparation is everything

But what if you simply don’t have the time for breakfast?

“The old saying ‘fail to prepare, prepare to fail’ rings so clear in this instance,” says Hooper.

“Prepare breakfast the night before. Chia puddings, mini frittatas or overnight oats are the perfect way to start getting into the breakfast habit. Breakfast is key to weight management and healthy living, so you need to reconsider your priorities.”

Eating light

And if you’re someone who struggles to work up an appetite in the mornings, Hooper says you can still come out winning reaching for a lighter option.

“If you absolutely can’t stomach a full meal, you can still start the day well. Go for a plain natural yoghurt topped with a scoop of protein powder or oats for a good amount of carbohydrates and protein that won’t make you feel sluggish or bloated.”

Source
http://www.bodyandsoul.com.au/nutrition/the+better+breakfast+guide/why+skipping+breakfast+is+a+mistake,37057

Can Onions Make You Lose Weight?

The inside of a multi-layered onion gives you intense flavor, crisp texture, and a surprising number of health and weight-loss benefits. Although you might be most familiar with the yellow onion, the National Garden Association indicates that growers group onions into the sweet or pungent category. In general, the smaller the onion, the more pungent its aroma and flavor, and the larger the onion, the more sweet its flavor becomes.

Calories

Onions are naturally low in calories, with a medium-size onion giving you just 44 calories. A single cup of chopped onions contains 64 calories, and a single slice of onion that you might put on top of a veggie burger has 6 calories. A cup of spring onions, or scallions, and their tops contain just 32 calories. Adding onions to your diet will not cause weight loss, but substituting onions for higher-calorie foods can help you reduce your calorie intake.

Nutrients

In spite of its relatively small size, the onion gives you several important nutrients. A cup of scallions has 2.6 g of fiber, and 1 cup of white or yellow onions contains 2.7 g of fiber. Adequate intake of fiber aids in weight loss, as evidenced in a review study published in the March 2005 issue of the journal "Nutrition." Women and men between 19 and 50 years old need between 28 and 34 g of fiber, and females and males over 51 need between 22 and 28 g. Other beneficial nutrients in onions include 25 mg of calcium, 8.1 mg of vitamin C, a trace of B vitamins and just 4 mg of sodium. The National Onion Association indicates that onions have chemicals called organosulfur compounds that might help both your cholesterol and blood pressure.

Flavor Burst

Although onions do not contain the same metabolism-properties as red peppers, the intense flavors of onions can help you spice up your foods with little calories. Instead of seasoning your vegetables with bacon fat and salt, season them with a combination of fresh or lightly sauteed onions and garlic. Add onions to your salads instead of fried Italian croutons, and top a low-fat pizza with onions instead of meat. Every calorie you save can help you create the 3,500-calorie deficit you need to lose weight.

Cautions

While onions are a healthy part of your diet, and might help you lose weight, remember that the healthiest way to lose weight is to eat the right mix of foods to give you the nutrients you need. The 2010 Dietary Guidelines indicates that onions fall into the "other" vegetable category, and you need 2 1/2 to 3 1/2 cups of vegetables from this category each week in addition to vegetables from the green, red, orange, starchy and beans or peas category. Eat grains, proteins, healthy oils, fruits and reduced-calorie dairy products, along with the onions you include in your diet.

Source
http://www.livestrong.com/article/469275-can-onions-make-you-lose-weight/

References

• National Garden Association: Onion Varieties
• USDA Nutrient Data Laboratory: Onions, Scallions
• "Nutrition"; "Dietary Fiber and Body Weight"; Joanne Slavin; March 2005
• National Onion Association: Cooking with Onions
• Centers for Disease Control and Prevention: Balancing Calories
• U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
• 
  

8 Habits To Help You Lose Weight

I believe that the main reason most people have a difficult time losing weight is because their efforts are based on motivation. When we first get inspired to lose weight we become very strict with our diets, we feel great about what we are doing, and we might even see some promising results.

However, as time goes on our motivation naturally begins to wane and eventually we go back to our old and unhealthy ways of living. The problem with motivation is that it doesn’t last which means your weight loss results won’t last either.

The thing about being healthy is that it is in fact a series of habits that a person has defined and built over time. This has now become a part of who they are. Healthy people aren’t as disciplined as you might think; they’ve just built healthier habits than most people.

The good news is that we are all creatures of habit. All we have to do is figure would what habits produce the results we want and then build those habits until they become automatic. Here are 10 easy habits that will help you lose weight.

1. Drink Mostly Water

If you’re quenching your thirst with water that means you’re not drinking sugary beverages. Drinking mostly water is very easy to do and has immense benefits that make it a perfect low hanging fruit. To build this habit try keeping a water bottle with you at all times, always have a cold jug of water in your fridge, and experiment with reusing juice bottles to give your water a slight flavor.

Find out how much water you need everyday

2. Walk for at least 30 minutes a day.

Whether it is in the mornings or after work, getting out and moving is an essential part of weight loss. Studies have shown that people who walk a lot have lower BMIs than those who don’t. Walking won’t only help you lose weight and feel good, it will also make you sleepy which brings me to the next habit. 

3. Get between 7 to 8 Hours of Sleep a Night

Studies have shown that people who sleep less than five hour or more than nine hours a night are more susceptible to weight gain. The reason is you are fatigued, your willpower becomes weaker and it is far more difficult to turn down from junk food. 

Find out why sleep is so important

4. Eat Two Avocados Everyday

One study showed people who ate an avocado with their meals were more satiated after eating and felt this way for a longer period compared to the people who didn’t include an avocado.Since avocados are rich in healthy monounsaturated fats and fiber, they will have you feeling more satiated after a meal. It helps you naturally eat fewer calories that will in turn help you lose weight more easily. 

5. Judge Progress with Mirror Not Scale

Our weight is constantly in flux. Using a weight scale to judge your progress is not only inaccurate but it is also a bad habit. It will often give you unrealistic expectations that will lead to disappointment. If you want to get a true estimate of how much weight you’re losing just try looking in the mirror.

6. Stop keeping Junk Food in the House

Now I'm not saying you should never eat junk food, I'm just saying don’t keep it in the house. Imagine if you have to leave the house to get junk food. Not only would you eat far less of it, you would actually be forcing yourself to get out and move more which is another benefit to this habit.

Here's how to quit eating junk food

7. Bring Lunch from Home

If you want to be able to control your weight you have to be in control of the food you eat. By bringing a lunch from home, you are insuring that you’ll be able to eat healthily and you'll be less stressed.

8. Eat the Same Lunch

Eating the same healthy lunch every day is an excellent habit to build because you are guaranteeing that your body is consistently getting the proper nutrition it needs to healthy and lean. The lunch I eat almost every day and the one that I recommend consists of:

• 1 large piece of smoked salmon

• A decent chunk of cheese cut into cubes (add a second avocado if you can’t tolerate cheese)

• 1 avocado

The reason this lunch is ideal is due to it being dense in micronutrients and loaded with healthy fats. This will keep you satiated throughout the day. It can also be made in less than five minutes and requires no cooking that makes it extremely easy to make before work.

Conclusion

The habits we build become who we are. If you were to simply build healthy habits and stick with them long enough so that they become automatic, then being healthy would become effortless. It would just be a part of your daily routine. Habits are also long term and hard to break once in place so if you were to successfully integrate these habits you would be ensuring a long term, healthy lifestyle.






Source
http://www.healthambition.com/10-habits-to-help-you-lose-weight/

7 Nutritious Summer Fruit Salads

The greatest thing about seasonal diversity is all the different shoes and outfits you can make, but there’s more than that to it. Some things can only be enjoy for a limited time period each year, which only makes the heart grow fonder. Yes, greenhouses and easy transport have not made all fruit and vegetables available the whole year round. You get the pick of the season each time!

Most people are on a permanent fruit salad waiting list. A sweet summer fruit season is something that they look forward to through the soggy autumn, the stark winter, and the bland spring. Here are some suggestions that will come in handy the next time you get a hankering for some sweet, sweet fruit. Oh, you’re already heading to the marketplace? Good on you!

1. Avocado fruit salad

According to Buzzfeed and some clean-eating Southerners, avocado is king. You can use it with literally any combination – fruit, veggie or meat – and the results will range anywhere between “thoroughly satisfying” to “best salad ever, why was I blind to the magic until now”.

An avocado fruit salad is both creative and refreshing, and it should definitely consist of an avocado and mint, with whichever other fruit you may please, for absolute refreshment in the hottest summer daze.

2. Fruitini

Apart from being a scrumptious summer meal, a fruitini is also a way to express your culinary creativity and originality. This salad consists of all your favorite fruit, be it grapes, bananas, strawberries or sliced kiwi – anything you please. Essentially the fruitini is a fruit platter, so go ahead and simply call it “Mixed Fruit”.

But the charm of a fruitini is not so much its contents, which are guaranteed to be yummy whatever they are. It is about the serving. A traditional fruitini is served in a parfait glass, but fruitoholics worldwide are going on a limb trying to outdo the most interesting serving idea for a simple salad of mixed fruit. So far, I think the mommies teaching their kids to love fruit are winning.

Indulge yourself by drinking healthy fruit smoothies

3. Grilled peach and mozzarella salad

The greatest accomplishments in fruit salad making are those as bold and innovative as a grilled peach and mozzarella salad. He who dares wins, and what better way to dare upon culinary madness than to create delicate combinations out of some fruit and some cheese.

Add some wine, and pray that your touch was on fleek (which they will be if you are combining grilled peach and mozzarella).

4. Tomato and watermelon salad

Another great use for a watermelon would be to make a tomato and watermelon salad. The texture of these two is relatively alike, and it would be good to add some lettuce or some mozzarella into the mix to make it more attractive.

A little dill would be an interesting and spicy addition, as well as some nuts to give it the crunch. In any case, a tomato and watermelon salad is also a fun conversation starter – is it fruit? Is it vegetables? No one knows. Bon appetit!

Check out our article on tomato juice recipes.

5. Fruit salad with limoncello

If you want to spice up your day with something slightly Italian, limocello is the liquor for you, and if you combine it with a fruit salad, it’s twice the pleasure. For starters, you will need a lemon yogurt topping, which you can get by whisking together lemon curd, yogurt, vanilla and honey.

Your fruit salad will be made out of strawberries, blueberries, raspberries (see the pattern here?), limoncello and sugar. If you add some bananas, coupled with mango and lime juice, after few minutes you will end up with something that’s spectacular both to eyes and tastebuds.

6. Strawberry and mango margarita compote

We must mention this one because mangoes and strawberries are a match made in heaven. Add a splash of tequila (since we are already in the liquor zone) and lime add will raise the game on whole another level. If you, on the other side, want to skip on the booze, you can still make a great compote by adding fresh orange juice instead. The compote makes for a great addition to a potluck event whether it is family friendly or just the adults.

7. Radiance fruit salad

If you are wondering why it’s called “Radiance”, it is because it radiates Vitamins A, B and C, as well as a healthy dose of fibers, manganese and potassium. And where does this healthy bunch come from? Just a few kiwis, strawberries and one big cantaloupe. Cube them all, and place in a small bowl. But that’s not all – whisk up some lime juice, honey and mint. Pour the dressing over the fruit and enjoy – nay, radiate!

Conclusion

Summer is upon us, and regardless of how much we enjoy it, it always seems to last shorter than we would like it to. Make a list of all the things you want to do during the following summer, or better yet, all the new things you would like to try. Do not forget to give some of these fruit salads a deserved place on the list!

Source
http://www.healthambition.com/7-nutritious-summer-fruit-salads/