Gluten Free Fitness


How To Avoid The Emergency Room Over The Holidays

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How To Avoid The Emergency Room Over The Holidays

The holiday season is a time to celebrate with family and friends. However, the most festive time of year is also one of the busiest for emergency rooms. The holidays are one time of the year when you really want to feel your best. But there also a minefield of health woes, from cold and flu bugs, to eating too much sugar or gluten, to party hangovers.  So lets learn how to avoid the emergency room this year.

Beyond getting the flu vaccine, there’s a lot you can do to help your body weather the season. As much as the holidays is for you to enjoy, your health and safety should remain a priority too. It’s also easy to bite into some gluten without knowing it until you start feeling the effects on your gut. Gluten Free Fitness can show you how to keep healthy — and merry — as you shop, travel, eat and celebrate.

Continue With Your Exercise Routine

Starting on Thanksgiving, a lot of us find our exercise regimen falling by the wayside. “another slice of pie won’t hurt” can quickly snowball—and by January 1. We’re cursing ourselves this time of year. With so many holiday events revolving around food and cocktails, it’s easy to add on the extra pounds between Thanksgiving and New Year’s Day.

Exercise is just as important during the holidays as any other time of the year, if not more so. You should be active at least four to five times a week, preferably with some aerobic exercise every day. Sticking to a routine as best you can and having a solid plan in place, even if you veer off track a little, is a great strategy to stay healthy through the season… and create a habit that will continue into your New Years resolution.

Exercising your body first thing in the morning sets the day right and helps your body stay stress-free during this busy season. Plus, getting your workout done and out of the way early in the day ensures nothing comes between you and your fitness goals. A quick, 15-minute toning routine or walk will make a huge difference in your energy levels for the day. As the weather cools, stretching is even more important, as is having indoor exercises you can do. Yoga and other flexibility-enhancing movements are helpful at keeping us youthful. ‘We are as young as our spine is flexible’ as I like to say. Working with weights and doing aerobic exercise are vital to staying fit and strong to support immune function and circulation. A vital body rarely gets sick.

It’s important to keep active during the holiday, even if you cannot devote as much time as you usually do to your fitness regime.

In addition to staying active, try to avoid sitting for prolonged periods of time, such as when watching football games or eating. Remember: too much sitting is hazardous to your health. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors.

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Continue Eating Fruits And Vegetables

It’s normal to worry about the impact the holiday season might have on your diet. You’ve been working hard and made progress over the course of the year. With each bite of less than healthy food you rejected, you’ve moved one step closer to your goal. Nice Work! But seasonal cheer and yuletide greetings typically bring parties, pastries, and plenty of temptation to devour gluten. Not to mention, longer nights and shorter days make staying in a much cozier option than getting up and braving the cold to exercise! This time of the year is filled with tempting treats and seasonal delicacies, many of which are not considered “healthy”, especially for celiacs.

Most holidays are associated with certain foods. Christmas at your house might not be the same without your aunt’s green been casserole, or Christmas at grandma’s always means sweet potatoes smothered in brown sugar and marshmallows, or pies from Mom with tasty sugar-covered fruit pies… but this doesn’t mean they are healthy.

Sweet treats and rich meals can be landmines for health-conscious or gluten-free or diabetic people, yet no one wants to feel deprived during the festive season. No need to fear — there are sensible ways to navigate this territory that you can do for yourself.

  • Don’t eat something just because it’s holiday food. Listen to your body.
  • Know which foods are high in caloric content and low in nutrition. Don’t deprive yourself of such treats, but indulge in moderation.
  • Holiday foods are full of “acid formers” like sugar, alcohol, and meat, so make sure you balance all those rich foods with plenty of “alkaline formers” like lemons, fruits, vegetables and organic greens.
  • Focus on fruits and vegetables as they provide the much needed nutrients required for your body to function properly.

Maintain A Gluten Free Diet

The holiday season is recognized for joyous times with friends and family, but it can be quite stressful too. Traveling, shopping, and running errands during the holidays can lead to fast food, skipping meals, or not really paying close attention to important diet details. Preparing gluten free meals for your family and loved ones will go a long way in keeping them healthy and strong at all times of the year.

Preparing your own holiday gluten free meal is the perfect way to ensure that you’ll be eating delicious, healthy recipes. Nutritional supplements can be used to support your health as well. Immune supportive nutrients may help you prevent common illnesses.

Avoid Over Eating Fats And Sugars

Everyone’s overly busy during the holidays, and most of us want to spend our time shopping, decorating, or seeing friends and family, which leaves less time to cook healthy meals. During the holidays, know what foods help you feel and do your best, then focus more on giving your body what it needs (such as fruits and vegetables) and less on trying to avoid certain foods. Eat sweets in moderation and make sure you also get your protein, fiber and healthful fats.

Alcohol consumption is also a big thing to watch out for, along with sugar-filled soft drinks. These pack more calories per unit of volume than anything else you’ll consume during the holidays. It’s equally important to keep water in your system.

Find A Balance

Holidays can be a stressful time. You may be working, and feel the stress of managing your work duties along with additional commitments to your friends and family.

Remember this time of year is all about enjoying yourself with friends and family. Definitely don’t deprive yourself of the things you love most about the season, Just be sure to stay on track during the days before and after the party. When you stick to a healthy lifestyle and stay consistent, you have wiggle room for a little indulgence here and there while maintaining a gluten free diet, your body remains in complete fitness and you avoid the emergency room this holiday. Here is a great article to further your reading titled: Health Indicators

As the holidays approach, don’t let safety take a backseat to celebration. This is a period that should be enjoyed with loved ones and good cheer, not a trip to the emergency room.

Gluten Free Fitness During Pregnancy

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Gluten Free Fitness During Pregnancy

Having a healthy lifestyle while you are pregnant includes making good choices and going to the doctor for regular visits. Pregnancy isn’t meant to be a debilitating condition that stops you from living your life as a healthy and gluten free fit person does it mean you have to stop exercising.  And it doesn’t have to mean being tired all the time.

By following a regular exercise routine and maintaining a wide variety of wholesome, gluten free foods, you can maintain your fitness and health during this period of extra demands on your body. A woman’s health is essential to the good health of her baby. Women who eat well and exercise regularly along with regular prenatal care are less likely to have complications during pregnancy. They are also more likely to successfully give birth to a healthy baby with fewer complications.

The list of things to avoid if you’re pregnant – or things you MUST do – can feel very long indeed, but nine months isn’t that long to give up a few things (though it may feel like forever at times). Here are the things you should try to avoid when pregnant and a few things worth remembering to do, as well.

1) Follow Your Doctor’s Advice

When it comes to matters relating to your pregnancy, your doctor is going to have the most information about your personal health issues and any risks you and your baby face in the months to come. Follow their recommendations. A professional or qualified pre/post-natal trainer with experience training pregnant women is also a great asset during this time. The more knowledgeable people you have supporting you, the better.

2) Exercise

Pregnancy often leaves women feeling less energetic, but regular exercise can give you more energy to make it through the day. Fitness during pregnancy helps to alleviate many of the common problems of pregnancy. It improves circulation, which helps prevent constipation, hemorrhoids, varicose veins, leg cramps, and swelling of the ankles. It also prevents back pain by strengthening the muscles that support the back.

Maintain a healthy exercise routine throughout your pregnancy. Even if you’re not pregnant yet but are planning to be in the future, you should get yourself into a good routine that you can stick to throughout your pregnancy. If you were active prior to being pregnant, don’t think you have to give that up now that you’re carrying a baby. In fact, exercise is strongly encouraged for women during pregnancy. It’s healthy for mom and baby, and it helps you build up your stamina for the big day ahead of you.

What kinds of Exercise can I do?

Unless you have issues during pregnancy, you should get regular exercise. Exercise promotes a healthy lifestyle and can help ease discomfort. Try to get at least 30 minutes of exercise each day. Talk to your doctor about any conditions that may prevent exercise. Some women say exercising while you are pregnant makes labor and delivery easier. Walking and swimming are great choices. If you were not active before pregnancy, start slowly. Listen to your body and do not overdo it. Drink plenty of water to prevent overheating or dehydration. It is best to avoid exercises that may cause you to fall. You also should avoid contact sports, such as soccer or basketball. If you were active before pregnancy, it is probably safe to continue… again, ask your doctor if there are any concerns. Call your doctor if you have unfamiliar symptoms with exercise, such as: blurred vision, dizziness, chest pain, stomach pain.

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3) Eat healthy

Eating a nutritious gluten free diet during pregnancy is linked to good fetal brain development, a healthy birth weight, and it reduces the risk of many birth defects. A balanced diet will also reduce the risks of anemia, as well as other unpleasant pregnancy symptoms such as fatigue and morning sickness. Good nutrition is thought to help balance mood swings and it may improve labor and delivery as well. Eating a variety of fruits gives you a variety of nutrients which contains Vitamin A for growing bones and are full of calcium, which helps prevent bone loss during your pregnancy and aids the growth of your developing baby’s bones.

What should I eat?

You’ve probably heard the expression “eating for two,” but that’s a very unhealthy mantra to live by during pregnancy. Instead of eating more, make sure you’re eating enough of the right foods – nutritious meals that are high in protein, folic acid, iron and vitamins. Eating a balanced diet is one of the best things you can do for yourself and your baby. Be careful of the following foods and drinks during pregnancy. Meat, eggs, and fish. Food that is not fully cooked can put you at risk. Do not eat more than 2 or 3 servings of fish per week (including canned fish). Do not eat shark, swordfish, king mackerel, or tilefish. These fish are known to have high levels of mercury, which can harm your baby. If you eat tuna, make sure it is light tuna. Do not eat more than 6 ounces of albacore tuna and tuna steaks per week. It is safe to have 12 ounces of canned light tuna per week.

Do not drink more than 1 or 2 cups of coffee or other drinks per day.

4) Rest well

During pregnancy, sleep can be a fleeting commodity. Unfortunately, anxiety and stress, hormonal fluctuations, and physical discomfort make sleep all the more critical. Taking short 20 minutes naps through the day will help you recover and maintain your energy.

5) Don’t just take any medicine

Check with your doctor before taking any medicine. This includes prescriptions, pain relievers, and over-the-counter medicines. Some medicines can cause birth defects, especially if taken during the first 3 months of pregnancy. As always, ensure you are not consuming hidden gluten from those medications.

6) Take your vitamins

Pregnant women should take at least 400 micrograms (mcg) of a prenatal vitamin each day. It can help prevent problems with your baby’s brain and spinal cord. Ask your doctor if you need a prenatal vitamin or more than 400 mcg.

It is best to start taking folic acid before you get pregnant. You can get folic acid from taking a prenatal vitamin with 600 mcg to 800 mcg. You should take this every day. Do not take other vitamins or supplements without your doctor’s approval.

7)  Cutting out bad habits

Making good lifestyle choices will directly impact the health of a growing fetus. It’s important to cut out smoking, drug use, and alcohol consumption. These have been linked to serious complications and risks for both mother and baby. You can imagine that whatever you are putting into your body, you are also putting into your baby’s body.

How to Maintain Fitness After Giving Birth

No matter how many parenting books you’ve read nothing prepares you for the tsunami of emotions that strikes you once you hold your child in your hands. As excited as you are about being a new mom, admit it: You’re also kind of a wreck. The postpartum period is the least talked about time during the pregnancy cycle, yet it’s the most challenging hormonally, physically, and emotionally.

It’s also the time when new moms neglect their personal needs most. But you must take care of yourself. Not only will looking out for yourself and your health make you a much better mom and partner, you’ll better enjoy bonding with your babe—and rack up some seriously adorable memories.

1) Eat enough

It’s easy to skip a meal here and there when you’re dealing with the demands of a new baby – or worse, forget to eat altogether – but the lack of nutrition ultimately saps you of the very energy you need to stay on top of the whole motherhood thing. One easy fix is to eat when your baby eats.

2) Keep taking your prenatal vitamins

Once you deliver your baby you still need to keep taking your Vitamins because your body requires more vitamins and minerals while you’re breastfeeding, than during your pregnancy. You should also talk to your doctor about upping your doses of vitamin D and omega 3 fish oil to ensure your babe scores the vital nutrients she needs.

3)  Exercise

Schedule in exercise time after the baby has arrived. It can be hard to step away from your baby for a few minutes, but it’s much better for your overall health, mentally and physically, to schedule in some time to work out after the baby is born. As soon as your doctor says it’s safe (usually 4-6 weeks postpartum), make arrangements for someone to watch your child so that you can maintain your exercise routine. An idea might be to have a plan established for exercise while the child sleeps. You want to set a good example for your child throughout their life, and the best way to do that is by demonstrating a healthy and active lifestyle yourself.

4) Ask for help

You are no good to anyone if you don’t take time for yourself, which means you’re going to have to call in reinforcements. Getting someone to watch the little one for a while might be your only hope for finding the time to take a shower, catch up on sleep, prepare for the week, or just be off duty for a few. Embracing support from others doesn’t just apply to childcare, either: Ask for help with laundry, making dinner, grocery shopping, even walking the dog. Others want to help, so don’t be afraid to delegate, ask for help and do it often.