Gluten-Free Substitutions

One of the hardest things about going gluten-free is giving up some of your favorite foods.  But there are often tasty substitutions to help you make the transition without feeling deprived.

Let’s take a look at some of the best substitutions for gluten-free favorites:

Sandwich Bread.  One of the hardest things to give up is a sandwich made on wheat bread.  But you can make some simple substitutions such as using corn tortillas or brown rice tortillas and make sandwich wraps.  There are also some gluten-free bread options, but you’ll definitely notice a difference in texture.

In addition, many people use lettuce wraps in lieu of bread.  These provide a crunchy texture without adding any harmful gluten.  You can also use cucumbers sliced lengthwise as a substitute for bread.  Rice cakes are also a favorite for delivering sandwich ingredients.

Breadcrumbs.  Many recipes call for breadcrumbs to help hold foods together such as meatloaf or meatballs.  Instead of traditional breadcrumbs, try adding gluten-free oats.  They’ll hold everything together without changing the flavor.

If you’re using breadcrumbs to add a crunchy texture to the top of a casserole, try crushed potato chips or crushed flax cereal instead.  Both will provide you with a crunchy texture without the gluten.

Croutons.  When you bite into a healthy salad, it’s always nice to have a little crunch.  But croutons are generally made with wheat.  Instead try adding crunchy bacon bits, toasted almonds, or toasted walnuts to your salad.

Pasta.  Pasta is one of life’s greatest pleasures and a quick ingredient for meals.  You can enjoy gluten-free pastas made from rice flour and you won’t be able to tell much of a difference.

You can also use spaghetti squash, zucchini, or eggplant sliced very thinly as a substitute for pasta that also helps you get in an extra serving or two of veggies.

Flour.  White all-purpose flour is made from wheat, so you’ll need to eliminate it from a gluten-free diet.  But you can now find many flour substitutes made from almonds and coconuts that provide you with the texture of flour for baking your favorite treats.  They won’t taste exactly the same, but can still be enjoyable.

If you typically use flour to thicken soups and stews, try switching to cornstarch instead for the same effect.

While giving up gluten does mean that you’ll be letting go of some old favorites, it doesn’t mean that you have to feel deprived.

5 Tips for Going Gluten Free on a Budget

When you decide to improve your health by going gluten-free, you may feel a little sick as you see the prices for gluten-free products at the supermarket.  While eliminating gluten may be a health necessity, it can put a strain on your wallet.

Read on to learn how you can go gluten-free and hang on to some of your hard-earned money.

1.  Learn to Bake.  The most expensive gluten-free items are those that are baked and mimic foods such as cookies, cakes, and breads.  If you learn to bake you can save money by purchasing only the ingredients and doing the labor yourself.

You’ll also find that baking foods yourself is healthier than many of the processed options you’ll find that are gluten-free.

2.  Buy in Bulk.  When it comes to any purchase, it’s always less expensive to buy in bulk.  You can buy many gluten-free items online or in a warehouse superstore and get a big discount on the unit cost.

One important thing to remember, though, is that you need to store these items properly so that they don’t go bad before you use them.  For example, you may need to store some items in a freezer while others are okay at room temperature in an airtight container.

3.  Stay Away from Processed Foods.  There are many foods that are naturally gluten-free and are much less expensive than highly processed foods.  For example, fruits, vegetables, and lean meats are always gluten-free.  Rice is also an inexpensive grain that’s naturally free from gluten.

4.  Clip Coupons and Watch Sales.  When there are processed items that you just have to have, look for coupons to help give you a discount.  The newspaper is a great source of coupons as are many online coupon sites.  You can also check your weekly ads and stock up when your favorites are on sale.

5.  Make a Meal Plan.  For any type of diet, it’s always less expensive to plan meals ahead of time.  This allows you to stick to your budget as well as use expensive items for more than one purpose in a given week.

When you stick to your meal plan you’re less likely to make last minute purchases of gluten-free convenience foods that can be expensive.  It’s also good to include snack options in your meal plan to save money.

It’s possible to eat gluten-free without killing your grocery budget and still have plenty of foods you enjoy.

Gluten-Free Does Not Mean Grain-Free

Many people who are contemplating going on a gluten-free diet are concerned that they’ll no longer be able to have grains as part of their diet.  While some people choose to go grain-free, it’s not necessary to do so if you’re avoiding gluten.

In fact, there are many grains that you can eat when you’re on a gluten-free diet.  Read on to learn what you need to eliminate and which grains you can continue eating as you go gluten-free.

Grains That Need to Go

When you’re going gluten-free you’ll want to start by eliminating anything that contains wheat, barley, or rye.  That sounds easy, but many things are made with these ingredients including breads, cakes, cookies, and beer.

Another thing you need to know is that you can find gluten in foods that aren’t primarily grains.  For example, soy sauce is usually made with wheat and contains gluten.  So when you’re working to eliminate gluten completely you need to read all labels.

Not all products that are gluten-free will be labeled as such.  But look for the warning that a product contains wheat, rye, or barley as you make choices about what to put in your grocery cart.

Another grain called spelt is actually a species of wheat and does contain gluten.  So you’ll need to make sure that you don’t accidentally purchase products containing spelt thinking that they’re safe.

Grains That Are Safe

There are many grains that you can enjoy while going on a gluten-free diet.  For example, products made from corn and rice do not have gluten and are safe to eat.  You may also enjoy foods that contain grains such as millet, quinoa, sorghum, and teff.

These are often referred to as ancient grains and can be found in many supermarkets and health food stores as well as online.  Despite its name, you can also eat buckwheat.  While the name suggests that it contains wheat, buckwheat is actually a totally different plant and doesn’t contain gluten.

Oats by themselves are also free from gluten.  However, oats are often processed in factories that also process wheat.  If you’re avoiding gluten, and especially if you have celiac, it’s critical that you purchase oats that are certified as gluten-free.  These are guaranteed not to be processed alongside wheat where they can become contaminated.

In any case it’s always best to choose whole grain options when you decide to add grains to your diet.  Just because grains are gluten-free doesn’t meant that they’re good for you in a highly processed form.

10 Reasons to Go Gluten-Free

If you’re considering going gluten-free, but you’re not yet convinced, read on to learn 10 reasons why giving up gluten could be good for you.

1.  Celiac Disease.  Celiac disease is an autoimmune disease related to a gluten allergy.  For some people the symptoms are mild while for others they’re so severe that they can even be fatal.  But many people have celiac disease and aren’t diagnosed with it.  Giving up gluten can be a good way to determine if you have a problem with it.

2.  Migraines.  Many people with migraine headaches don’t know the actual cause.  It turns out that migraines can be related to gluten sensitivity.  The only way to know for sure is to eliminate gluten and then reintroduce it to see if it causes problems.

3.  Weight Loss.  If you’ve struggled to lose weight, even when you restrict your calories, it may be related to gluten.  People who are sensitive to gluten often hang on to excess weight – especially belly fat.  Eliminating gluten could help you to lose weight.

4.  Your Brain on Gluten.  Gluten has been shown in many studies to affect the brain.  By eliminating gluten you may think more clearly and people who have autism or epilepsy may actually experience improvements by going gluten-free.

5.  Carb Cravings.  If you find that you’re always craving bread, pasta, and other wheat-based carbs it could actually be a gluten addiction.  People who are sensitive to gluten often crave it.

6.  Inflammation.  If you have gluten sensitivity, eating it can lead to chronic inflammation in the body.  Inflammation can lead to diabetes, cancers, and heart disease as well as weight gain and fatigue.  Eliminating gluten can reverse this inflammation and restore good health.

7.  Leaky Gut Syndrome.  Gluten can be the culprit for causing leaky gut syndrome.  This is a condition in which your intestines leak toxins back into your bloodstream and leads to inflammation and health problems.

8.  Better Nutrition.  When you give up foods containing wheat you’ll be eating fewer processed foods and will naturally gravitate toward more fruits, vegetables, and lean meats that are better for your body.

9.  Less Gas.  Many people who eat wheat also experience trouble digesting it.  This can lead to uncomfortable cramping, bloating, and embarrassing gas.

10.  Fertility.  Many women who experience infertility are actually suffering from gluten sensitivity.  By eliminating gluten some women who have previously experienced infertility and miscarriages are able to conceive naturally and deliver a healthy baby.

Eat This Late-Night Snack TONIGHT

Eat This Late-Night Snack TONIGHT To Burn Fat And Fight Stress

Hey, it’s Joel and TONIGHT I’m going to eat one of my favorite night-time, fat-burning snacks… and so should you.

Even better, it’s a FRUIT, and not only does this bad boy crush cravings and boost fat loss, it also contains a host of anti-aging and anti-stress properties as well.

Which fruit? Originating from the tropical island of Barbados, of course I’m referring to the ever-popular grapefruit (you probably didn’t see that one coming ;).

You probably also didn’t know that grapefruits actually contain 26% MORE vitamin C than oranges, with their antioxidant properties promoting healthy skin, hair, nails, and bones. Want to burn fat and look good while doing it? Grab a grapefruit (that’s what I always say anyway).

Not only does vitamin C promote youthfulness, it also helps reduce stress—perfect for pre-bedtime. In fact, one German study discovered that those who regularly consumed Vitamin C sported significantly lower levels of the stress hormone cortisol—a nasty fat-storing hormone that has been directly linked to increased belly fat…

Click here to read on

50 Tips To Juice Like A Pro

Some Juicing Recipes and Combinations for You to Try

If you’re new to juicing then all the possible ingredient combinations can get overwhelming! Here are a few healthy and tasty recipes that you can try out – see which ones you prefer, and adapt them according to your needs.

These recipes yield one serving each, of approximately 14 – 20 ounces. These are very forgiving, and the amounts are estimates. Have fun, add or subtract as you wish. It’s hard to make a bad juice!

Recipe: Wake Up Call

Color: Avocado

3 small oranges (remove the peel, keep the pith)
1 medium zucchini
1 Granny Smith apple, seeds and core removed

Stir and enjoy immediately.

Recipe: Green Giant

Color: Rich, deep green

Half bag of chopped kale
A few leaves of baby arugula
1 thick English cucumber (usually plastic-wrapped)
3 celery stalks
1 parsnip
(optional) one tomatillo

Recipe: Beach Baby

Color: Pinky tan

6 Roma tomatoes
½ cauliflower head

Recipe: Oscar Winner

Color: Brownish plum

1 sweet potato, peeled
3 cups blueberries (frozen)

Most outstanding taste. This one is like a thick smoothie, with bits of blueberry skins.

Recipe: Mister Green

Color: Regular green
6 ounces baby spinach leaves
2 peeled cucumbers
3 carrots (no greens)

Run the pulp through the machine twice for better yield.

Recipe: Butter Me Up

Color: Orange-yellow

4 small oranges (peeled)
½ butternut squash (peeled, seeds removed)
1 scallion (optional)

Recipe: Sweet Spinning

Color: Dark avocado

6 ounce bag of baby spinach
2 small oranges (peeled)
1 Granny Smith apple
1 medium kiwi (keep peel on IF organic)

Sweet and foamy.
Recipe: True Peace

Color: True pea soup green

1/3 bag chopped kale
2-3 c. watermelon (frozen OK)
2 Valencia small oranges

Remember, juicing is all about finding the right combinations that are both healthy AND tasty. It might take a while for you to get used to drinking vegetables at first. Some you may end up growing to love, and some you’ll just never be able to like. That’s fine!

Keep a recipe book and note down the ingredients of every juice you make. Once you’ve tried it, note down how much you like it. You can then refer back to this in future as you perfect your combinations. Now go, get juicing!

Click here to discover the 50 Tips to Juice Like a Pro

8 Tips To Make Your New Juicing Habit Stick

Any time of the year is a good time to start juicing. The health benefits of drinking fruit and vegetable juice are numerous, ranging from improving your digestive health to increasing your body’s ability to repair itself and bolstering your immune system.

However, as with any new routine, sticking to your juicing habit can be hard. Follow these 8 tips to help make juicing a part of your daily routine for years to come.

1. Set up a juicing plan

One of the most common mistakes people make when starting a juicing lifestyle is failing to account for the extra effort. In order to make your juice both effective and sanitary, you need to wash your ingredients and cut them to the appropriate size for your machine. Most people don’t have the time to do this in the morning, so consider prepping the night before. Even if you chop up all of your veggies and fruits the night before, you still need to plan for the time to make the juice and clean your machine in the morning. Wake up a few minutes earlier to give yourself more time in the morning and keep the process as stress-free as possible.

 2.Stock up on the (right) ingredients

Another pitfall that leads new juicer to abandon the process is a simple lack of ingredients. If you’re all ready to make your juice, but you don’t have any leafy greens or fruits, it makes the entire process harder than it needs to be. Make sure you keep a fresh supply of fruits and vegetables in your fridge before you plan to make you juice so that you can focus on solidifying the habit instead of the obstacles in front of you.

3. Solve the taste dilemma

Make sure you choose ingredients that are both easy to juice and that you enjoy. Even though kale is loaded with nutrients, you’re unlikely to stick to juicing if you hate the taste, but there are many tasty additions that can help mask the taste of kale, so you can get the nutrients while enjoying the juice.

Apples, lemons, limes, grapefruits, pears, and ginger are all great additions to make the primary stars, like spinach, kale or broccoli taste great in your juice.

It is also important to realize that you might just have to get used to the taste of vegetables, as others have, it is part of changing to a healthy lifestyle.

 4.Invest in a quality juicer

This one falls in line with the whole concept of making the process easier for you. A poor quality juicer can result in a poor quality juice, such as one full of large chunks, which in turn can make the entire process unappealing.

Cheap juicers are also more prone to breaking and clogging, which can completely stop your budding love for juicing in its tracks. There’s no need to spend a fortune on a juicer, as some high-end models also come with issues. Read reviews at online retail sites to identify the machine in your price range with the largest number of happy owners.

 5.Focus on your calorie intake

As great as juices are for your health, they’re no replacement for actual fruits and vegetables. Many new juicers attempt to substitute complete meals with a juice blend, which often does not have the appropriate number of calories to keep you fueled all day.

Similarly, many people find that drinking fruits and vegetables is not as satisfying as eating them, which can lead to feelings of hunger. Associating negative feelings such as fatigue and hunger with drinking juice can make you feel like the process isn’t worth it. Instead, focus on drinking the juice as a snack or meal supplement.

6. Easy Storage

Buy an airtight container to store your juice. Juice keeps well for about 3 days, so being able to make enough for a few days saves time and makes the whole juicing thing much easier.

7. Watch your sugar intake

Avoid the shock of weight gain or sugar overload that can quickly turn you off to juicing by making your juices primarily from vegetables.

Fruit is very high in sugar, and you can easily go into calorie and sugar overload with just a couple of glasses a day, negating the whole point of juicing. Choose low sugar fruits, like apples and berries and use them in moderation.

 8.Buy a portable container

One major benefit of drinking juice blends is that they take such little time to consume. However, if you don’t have the time to sit and sip your drink, you’re not going to build the habit into your routine.

Purchasing a thermos or other container means you can take your juice with you wherever you go, so drinking it can become a part of your daily activities. In addition, you can make your juice in the morning and then take it with you to work to drink later.

Starting a new juicing routine can be difficult if you don’t take the time to plan for it in advance. Focus on identifying the biggest issues you face each day and develop methods to overcome them, and you’ll make your new juicing habit stick for a lifetime.

 Click here to discover the 50 tips to juice like a pro

Health Benefits Of Carrots And 5 Eating Ideas

There is no question that carrots are healthy for you. They are also easy to prepare and can be prepared in a variety of ways. For this reason, carrots are among the most widely consumed vegetables throughout the world. They grow easily in just about any soil and have a place in many different international cuisines.

The scientific name for carrots is Daucus carota. While it is classified as a root, some people eat the tops of carrots as well. Most carrots are bright orange; however, there are less common varieties of carrots that are yellow, white, red, or purple in color. Most people eat domesticated carrots, which are a variation of the wild type (Daucus carota).   It is found native to southwestern Asia and Europe but most imported carrots come from China.

The Nutrition in Carrots

Carrots are healthy for you in a variety of ways. Carrots are high in beta carotene and fiber. They have loads of antioxidants, which fight cancer and other cellular defects. Most varieties of carrots are high in vitamin C, vitamin A, Vitamin B8, Vitamin K, folate, pantothenic acid, iron, manganese, potassium, and copper.

How are carrots healthy for you?

Carrots have many health benefits: Some of these include the following:

• Carrots prevent cardiovascular disease. In at least one study, the consumption of carrots resulted in a reduction in cholesterol by approximately 11 percent in those people who ate 7 oz of carrots daily for three weeks. Lower cholesterol means a lowered risk for heart disease. In another study out of Sweden, researchers found that eating carrots on a regular basis reduced the risk of having a heart attack.
• Carrots lower blood pressure. Carrots are high in potassium, which dilates the blood vessels and coumarin that lowers blood pressure. This improves overall body circulation and enhances the function of all of the body’s organs. Lower blood pressure means there is less stress on the heart and a decreased risk of heart attacks, stroke, and atherosclerosis.
• Carrots enhance the immune system. Carrots are high in antibacterial and antiseptic properties so that it enhances the body’s immune system. Carrots are also high in vitamin C, which stimulates white blood cells, which are an important part of the immune system.
• Carrots promote digestion. The fiber in the roots of the carrot can help maintain excellent digestive health. Carrots are high in insoluble fiber, which bulk up the stool and allow it to pass cleanly through the colon. The fiber also enhances peristalsis in the colon and increases the secretion of stomach acid. It is believed to be protective not only against constipation but in preventing more serious things like colon cancer.
• Carrots help prevent cancer. Carrots are high in beta carotene, which reduces the risk of several types of cancer, particularly cancer of the lung. One study showed that people who ate more beta carotene had a reduction in lung cancer risk by more than forty percent. Another study revealed that eating carrots decreased the chances of getting colon cancer by approximately 24 percent. Breast cancer is also believed to be protected against by eating carrots.
• Carrots help the eyes. Carrot consumption is believed to decrease the incidence of age-related macular degeneration. One study showed that people who ate more beta carotene had a 40 percent decreased risk of age-related macular degeneration. Carrots also seem to help prevent decreases in vision that occur as a result of vitamin A deficiency.
• Carrots help in mouth health. Carrots are known to stimulate the gums and enhance saliva production, which means there are fewer dental caries and fewer bacteria in the mouth that can lead to dental caries. It also seems to be beneficial in helping people with bad breath.
• Carrots prevent strokes. Research has shown that eating a carrot every day can decrease the chances of getting a stroke by 58 percent. No one knows exactly why this is the case but it is believed to be because carrots are high in beta carotene.
• Carrots are protective in diabetics. Because of the carotenoids in carrots, blood sugar is better regulated and diabetes is in better control. Carrots also help to regulate the use of glucose and insulin in the body so that there are fewer blood sugar fluctuations in diabetics.

5 Healthy Ways to Eat Carrots

Carrots can be eaten in several ways as they are a versatile vegetable when eaten raw or cooked. Here are five ways you can incorporate carrots into your diet:

• Eat them raw—carrot sticks can be eaten raw alone or with a vegetable dip
• Eat carrot soup—carrot soup retains much of the nutrients that raw carrots have and is a delicious way to eat carrots.
• Eat them juiced—carrots can be juiced alone or with other vegetables for a healthy juice containing many phytonutrients
• Eat them roasted—carrots roasted in a light amount of oil retain many of their phytonutrients and make for a good side dish to a meal.
• Eat them in a casserole—carrots can be chopped and put in just about any soup or casserole.

How Adding Turmeric To Your Juices Benefits Your Health

You might not be familiar with turmeric by name, but chances are you’ve eaten it at least once before. As a primary ingredient in many Indian dishes, as well as a coloring agent in foods such as mustard and various cheeses, its benefits in the culinary world are well documented.

However, did you know it also carries numerous health benefits? Read on to find out how adding turmeric to your juices brings a wide range of positive improvements to your diet and overall wellbeing.

Reducing Osteoarthritis pain

Though much of the research into the various effects of turmeric are still in the early phases, one study reports significant findings on its ability to treat pain from osteoarthritis, according to WebMD.com. These researchers studied test groups with arthritis and found that a regular dosage of turmeric reduced the amount of pain that resulted from the joint impairment.

The research focused on patients consuming whole turmeric, rather than a modified supplement made from turmeric, meaning you can easily sprinkle the spice it into your juice for the full effect.

 Anti-inflammatory aid

Another major benefit of turmeric is its anti-inflammatory properties, which means that it helps to relax blood vessels that become engorged as a response to pain or other irritations. Adding turmeric into your juices can thus help to alleviate discomfort from a variety of pains and aches, similar to that of taking an over-the-counter pain reliever.

Research from the University of Arizona also found that these properties helped to reduce pain from rheumatoid arthritis, furthering the evidence that it can help improve joint movement. The research also suggests that taking the turmeric preemptively can help prevent the onset of rheumatoid arthritis.

 Fighting heart disease

Heart disease is one of the leading causes of death among both men and women, often resulting from long-term issues relating to diet and other health factors. Turmeric can help to fight off heart disease by aiding the body in the removal of plaque from the arteries, which decreases blood flow through the body.

This obstruction causes the heart to work harder than necessary to pump blood, which results in excessive damage to the muscle that can lead to heart attacks. By removing the plaque, the heart is able to function at a normal level and thus stay stronger for longer.

 Promoting better digestion

Many people turn to juicing to help with digestive issues, often focusing on detoxifying the body and flushing the system of harmful build up. Try adding turmeric to your juices to enhance your digestive system by reducing bloating and eliminating excess gas.

The spice is also found to help alleviate discomfort from heartburn, which can lead to other health issues and major discomfort if left untreated. Drinking a juice blend with turmeric can sometimes result in immediate relief of these issues, though response time may very between individuals.

 Boosting antioxidant levels

One of the most significant health benefits of turmeric is its high levels of antioxidants, which have a variety of benefits to your overall health. A diet rich in antioxidants can help repair the damage to the heart muscles, reduce the signs of aging, increase your energy levels, and improve the function of your other organs.

Some research also suggests that antioxidants can help combat free radicals that can lead to cancer. Similarly, research from UCLA found that turmeric contains a compound know as curcumin that seems to dramatically increase the antioxidant capacity of the body.

As with all juicing ingredients and health tactics, remember that moderation and consistency. While tossing a cup of turmeric into your next juice might have a short-term benefit, it can lead to an upset stomach and other discomfort.

Stick to a few teaspoons per juice a few times a week to keep yourself on track and guarantee your ability to reap its benefits in the long haul.

Turmeric In Juicing

 You can juice fresh turmeric or stir in the dried spice to a finished juice.