Best Gluten Free Diet Plan

Below are some examples of a balanced and delicious meals you can eat throughout the day, if you are a gluten-free person.

Breakfast

• 1 piece of gluten-free toast with peanut butter and a small bowl of fresh berries
• Egg white omelet filled with low-fat cheese and sautéed mushrooms, onions, and peppers
• Fruit smoothie made with low-fat milk and yogurt free of gluten additives
• Gluten-free cereal with low-fat milk and a small piece of fresh fruit

*Add coffee with artificial sweetener and low-fat milk to any of these!

Lunch

• Tuna salad made with light mayo on gluten-free crackers or gluten-free whole grain bread
• Spinach salad with tomatoes, carrots, and grilled chicken tossed in a light gluten-free salad dressing
• Chicken and cheese quesadilla fixed on a corn tortilla with a side of black or pinto beans
• Yogurt parfait made with low-fat vanilla yogurt and fresh berries, plus a gluten-free granola bar

Dinner

• Rice noodles topped with sautéed vegetables and tofu
• Grilled salmon filet with wild rice and a side salad (with light gluten-free dressing)
• Baked chicken breast with corn on the cob, and steamed broccoli
• Tacos made with pure corn tortillas filled with lean ground beef, black beans, tomatoes, romaine lettuce, and low-fat cheese
• Some ideas for gluten-free snacks and sides
• seasoned steamed vegetables
• 1 small piece of fresh fruit (pears, apples, bananas, nectarines, clementines, or 1/2 of a grapefruit)
• fresh vegetables (cherry tomatoes, carrot sticks, broccoli florets, celery sticks, etc.) with gluten-free light ranch dip or bean dip
• peanut butter and gluten-free rice crackers
• hard-boiled egg
• fruit and nut trail mix (~1/4 cup is a serving)
• 1 piece of gluten-free whole grain toast with hummus

Eating Out
You may find it hard to eat health when you are gluten-free. Try to find restaurants in your area that cater to gluten-free diets. Some restaurants have gluten-free sections on their menu or they may have ingredient lists on their website.

Also, plan ahead if you are going to a wedding, out to eat, or somewhere else where food is being provided. Always call to find out what your options are ahead of time. If needed, pack your own snacks and food with enough carbohydrates to get you through the day.

SOURCE

Read more →

Is Oatmeal Gluten-Free?

Gluten-Free Diet with Oatmeal

Based on Nutrition Service Journal of Massachusetts General Hospital in 2008, pure oatmeal is naturally gluten-free. However, most oats brand often contaminated with avenin in wheat or other grains that you need to avoid if you have gluten intolerance, even if you can find some sources of uncontaminated oats available on the market, but I’m not sure that 100% gluten-free oats guaranteed. If you would like to try and see, you are free to do so.

Gluten is a type of plant protein found in wheat, rye, and barley. People with gluten intolerance usually due to the celiac disease, an autoimmune disorder in small intestine, can’t digest gluten properly. Actually, the tiniest bit of gluten even damage their small intestine and makes them feel bad, often resulting in weight loss and nutrient deficiencies.

People with gluten intolerance usually show some common signs and symptoms, such as abdominal pain, bloating, diarrhea, fatigue, irritability, and short memory loss.

This really a big problem since people with celiac disease is untreated, unless they can find or make a gluten-free diet which is the only lifetime cure for this disorder. 

How Do I Know a Tolerated Meals with a Gluten-Free Diet?

There are some substitutes like rice flour, almond meal flour, coconut flour, and potato flour, that you can use for home baking, plus buckwheat flour to create your own gluten-free bread, and combine with peanut butter and a glass of milk. Well, that all sounds good for your gluten-free breakfast ideas. Some alternate breakfast ideas can also provided by the daily mix of fruits, eggs, dairy products, and nuts.

You may say goodbye to your branded sandwich for lunch, if you don’t want to make some by yourself using either wheat-free or gluten-free bread. Good combination of cheese, chicken or meat, salad with fish, and avocado slices may be an option for your weekly lunches menu.

You may not miss your snack, too.  Cheese with fruits and mix yogurt can be a good options.

Your dinner time can be colorful with a great combination of some wheat-free carb products, such as potatoes, rice, quinoa, legumes, fruits, milk or yogurt; and meals like protein of fish, meat or seafood, poultry, butter fats, olive oil and avocado.

Resources: 

Nutrition Service. Massachusetts General Hospital. 2008

Read more →

Low Fat Low Cholesterol Diet

Take low fat low cholesterol diet is recommended to maintain overall good health. More folks are getting conscious of their own health and fitness desires in these trendy times. As a part of this new awareness of a folks, general health is that the realization that cholesterol level is incredibly vital and having the right level will scale back your likelihood of heart disease that may be a major killer within the trendy world. There are some basic low fat low cholesterol diet, such as by limiting the diets of:

• Fats, particularly saturated fats.
• All foods containing partially hydrogenated vegetable oils (most margarines and baked merchandise.
• Dairy fats, like whole milk, cheese created with whole milk, butter, egg yolks, sour cream.
• Vegetable oil and lard.
• Beef, particularly the less lean cuts.
• Alcohol.
• Products fabricated from refined sugars and flours.

Fats that need to avoid is mainly fats that have a lot of the LDL, or bad cholesterol, additionally referred to as trans fats which most contained in animal fats and hydrogenated fats. The fats are solid at space temperature. Look fastidiously on the ingredients label for the words, 'hydrogenated,' or 'trans fats.' The foremost common foods with trans fats are cookies, pies, cakes, chips, snack and convenience foods. These foods additionally typically contain refined sugars and flours, creating them doubly dangerous for cholesterol levels.

Instead, you can have these in your low fat low cholesterol diet plan:

• Fruits and vegetables, most of that are cholesterol-free, and that facilitate lower cholesterol levels.
• Whole-grain breads and cereals.
• Low fat or skim milk, yogurt, bitter cream and cheeses.
• Canola oil or further virgin olive oil.
• Chicken, turkey and fish.
• Legumes and nuts.
• Garlic
• Margarines manufactured from plant sterol esters, which facilitate to lower cholesterol levels.

Foods high in fiber have the additional advantage of serving to soak up and eliminate cholesterol from the intestines. Fruits and vegetables, whole grains, legumes and nuts are all high in fiber. Some fruits, like citrus, apples, cranberries and blackberries are high in pectin, and are significantly sensible at reducing cholesterol levels.

You Have to Try to Make a Change
It can be very hard to change your daily habits to the new low fat low cholesterol diet habits, especially if your regular habits are acquired over a lifetime. One way to help implement these important low fat low cholesterol diet plans is to start small. Set a small, short-term goal, such as switching to low-fat dairy products and whole grain breads. When that small program of low fat low cholesterol diet becomes habit, and the taste buds are acclimatized to the new flavors, make another small change, such as adding fruits and vegetables to the diet, try to diminish soda pops and change them with water or non-carbonated drinks.

The most tough modification to create for several folks is that the elimination of refined sugars and flours from the diet. Refined fours and sugars will be terribly addictive. A primary step could also be switching the whole grain flours with sugar to sucralose, like splendid sweetener.

Make every step tiny and be patient, watching for the modification to become straightforward. It should take a year or two years, however, persistence pays off, and a healthier low fat low cholesterol diet will be habit.

Read more →

Five Food Tips To Melt Fat Fast

There's still many tips and trick all around the world that suggest you who want to remove your excessive fat, include these which help you to melt your fat by biting something;

Tip 1: Breakfast

Eating breakfast can also help raise men's metabolism by as much as 10%. Skipping meals only slow down your metabolism and prime your body to store up fat.

Tip2: Green Tea and Coffee
There are caffeine and a chemical in the tea called EGCG. Caffeine helps speed up your heart rate. The faster your heart beats, the more calories you burn. EGCG works in a similar way, but instead of reviving up your heart, it causes your brain and nervous system to run more quickly, thus helping you burn more calories.

Tip 3: Lean Beef, Pork, Chicken, and Turkey
It takes more energy for your body to digest the protein in meat than it does for it to digest carbohydrates or fat. That means, the more protein you eat, the harder your body has to work to digest it, and the more calories you will burn in the process.

Tip 4: Salmon, Tuna, and Sardines
Hormones called Leptin in your body directly influences your metabolism, determining whether you burn calories or store them as fat. By lowering the level of Leptin in your body, you are able to burn fat more quickly than if you have a higher Leptin level. The best way to lower your Leptin is eating fish. If you don't have any interest to fish, fish-oil supplements may work just as well as the stuff with scales.

Tip 5: Milk, whole-Grain Cereal, and Oatmeal
Complex carbohydrates and fiber pump up metabolism by keeping insulin low after you eat. Production of insulin send a signal to the body that it's time to stockpile fat, which means your body has to slow down metabolism, causing you to burn less calories. Since oatmeal breaks down slowly in the stomach, it helps to keep insulin production down. The calcium in milk is a metabolic trigger. A University of Tennessee study found that dieters who consumed about 1200 mg of calcium a day lost nearly twice as much weight as dieters getting less calcium.

  [Source: Ultimate Nutrition, Men's Health, 2003]

Read more →