Gluten Free Fitness


Gluten Free Food Tips

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Gluten Free Food Tips for Healthier You

Gluten is a complex compound in cereals such as wheat and barley. Some people are allergic to gluten, have a gluten intolerance, or have Celiac Disease. Its estimated that up to 10% of the U.S. population could have some form of gluten allergy.

Gluten consumption for gluten intolerant people is extremely bad and could lead to many complex medical conditions. And a large percentage of people, though not gluten intolerant, have difficulty in digesting gluten. Many people in the U.S. are gluten intolerant and don’t even know it. And many medical doctors misdiagnose gluten intolerant people all the time, as the symptoms are varied and different from person to person.

Gluten consists of two main compounds, glutelin, and gliadin. It is the substance which gives elasticity to dough and gives the sticky texture to the dough when kneaded. Gluten intolerance causes all kinds of symptoms including headaches, migraines, exhaustion, bloating, abdominal pain, constipation/diarrhea, joint pain, and anemia, to name just a few. Any processed foods made from wheat, rye or barley should be strictly avoided.

Having ample servings of vegetables and fruits and cutting way back on carbs is a big step towards going gluten-free. Minimizing processed foods containing complex carbohydrates can immediately help people clear up any symptoms they might be having. Processed foods like biscuits, cakes, cookies, and bread usually have a significant amount of gluten in them and will need to be cut from the diet.

Luckily for those who find themselves unable to eat gluten based foods, there are now many gluten-free products on the market. Gluten-free bread is available that are made of rice, millet, almonds, soy, and other non-gluten grains. Going gluten-free could also bring in a lot of other health benefits. Avoiding processed foods brings a host of benefits such as reduced risk of high blood pressure, diabetes, and obesity. A well-planned diet based on gluten-free foods will go a long way in your quest for good health. Keep reading and find for yourself how Gluten Free Fitness shares 7 of our gluten free food tips… for a healthier you.

But cutting gluten products out of your diet is easier said than done. Our society is based on gluten foods: burgers and sandwiches, pasta, cereals, pastries – those are all gluten foods and a huge staple of the American diet.

For those of you who need to ensure no gluten is present in your meals, here are some test kits to consider:  Test Kits

Tips to Select Gluten Free Foods

The only way to avoid the harm caused by intolerance is to stay away from gluten-containing foods, although this can be difficult. A gluten-free diet plan requires complete knowledge of what gluten is, what gluten contains, and where it is available. Gluten found in many items, therefore, it is necessary for someone following a gluten-free eating plan to read brands properly and know what items might contain it. In general, “gluten-free” means that the product contains less than the lowest standard considered hazardous, although this number varies globally. Because so many foods contain this necessary protein, finding alternative resources for all the natural vitamins, nutrients, and fiber needed to make a healthy eating plan can be a daunting task.

Tip 1

Learn what products are gluten-free and what foods may contain “hidden” sources of gluten. Normally all processed foods, condiments, and some sauces may contain traces of this wheat product. Fresh fruits, vegetables, and meat without additives or fillers are free from gluten. Therefore, it always better to rely more on unprocessed and fresh foods. Mainly additives added to increase the shelf life of perishables is needs special attention. Do keep a watch.

Tip 2

Include foods that contain rice or corn. Other acceptable starches include potato, arrowroot, tapioca, soybeans, and legumes.

Tip 3

Make a note alongside items on your grocery list to check the ingredient list of products suspected to contain gluten. This can prevent unwanted items from making it into your shopping cart.

Tip 4

Study the ingredients used in various foodstuff and understand terms such as hydrolyzed veggie proteins, flour or cereals products, customized starchy foods, soya sauce, and veggie gum, any of which may contain gluten. Other terms that may indicate meals containing gluten consist of emulsifier, plant proteins, and stabilizers. Product ingredients may change over time. Remove meals that contain wheat, barley, rye or oatmeal, as well as substances made from this grain such as durum rice flour, graham flour, Kasha, wheat germ, wheat bran and bulgur, triticale.

Tip 5

Shop in the No-gluten area of the grocery store or look for natural meals or specialized shops that serve people with food sensitivities. These shops are more likely to have an improved choice of non-gluten cooking products, vegetables, bread, condiments, and herbs. Shopping at these types of marketplaces can make it easier to find foods you are looking for without investing increased time in the grocery store shelves. Ask the store administrator if a customer list of non-gluten meals is readily available.

Tip 6

Pay attention to certain non-food items that may get in touch with the mouth area, and examine ingredient list for lipsticks and balms, drugs and toothpaste, as these can contain gluten and generate a reaction for those struggling with serious allergies. Also avoiding items that contain Bulgar, farina, spelled and malt taste is better.

Tip 7

Check out online for free from gluten resources or celiac disease support groups for recipes, menu planning, and tips using gluten-free products. Quite a few websites sites provide consumer information and additional resources on how to avoid Celiac Disease by staying away from gluten foods. Seek specialty information from credible sources. Gluten-free cookbooks, food items, newsletters, websites, and support groups can provide assistance and additional resources.

Originally, following a gluten-free eating plan may be annoying. However, with time, tolerance and creativeness you will discover that there are many meals you already eat that are gluten-free and you will discover alternatives to gluten-containing meals that you can appreciate. Changing to a No-gluten eating plan is a big transformation and, like anything new, it requires some getting used to. You may initially experience deprived by the diet’s restrictions. However, try to make sure and concentrate on all the meals you can eat. You may also be pleased to recognize how many gluten-free items, such as bread and rice, are now available.

How Vitamins Contribute to Overall Health

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How Vitamins will Contribute to Your Overall Health

Vitamins are complex organic substances that are needed to fulfill the daily functions of the body in order to maintain it in good health and physical functioning. A well-balanced diet is extremely essential in order to cater to the daily requirements of vitamins and minerals in the body and take care of any kind of deficiency that may lead to serious health problems in the future. If you diet lacks anything, you will need to supplement your diet by taking vitamins. Keep reading and see how vitamins will contribute to overall health for both you and me.

Essentially, there are thirteen essential vitamins needed by a human body for its proper growth and development. These allow the body to produce essential hormones and enzymes that are required to convert food into energy, which in turn is required by the different parts of the body to grow and develop.

A large number of chemical reactions occur in our body and require vitamins to support them. Inside the body, the vitamins are separated into fat soluble and water soluble vitamins. Fat-soluble vitamins are stored inside the body and water-soluble are conceded by the body on daily basis.

All types of vitamins play a key role in keeping the body healthy, efficient and stress-free. The following are some of the key vitamins consumed by our body in order to keep it in an efficiently working state:

Fat Soluble Vitamins:

These are stored inside the body and are absorbed along with fats in the small intestine when required. It includes vitamins of category A, D, E, and K. Eggs, meat, fish, green vegetables etc. are rich sources of these vitamins. These vitamins are stored for longer duration’s inside the body and are not as useful as the water-soluble vitamins that are extensively required by the body at regular intervals. People who are low on fat and a healthy nutritious diet are usually deficient of these vitamins.

  • Vitamin A: It plays an essential role in keeping the hair and skin healthy. It’s a powerful antioxidant and keeps the immune system healthy. Is also supports bone and cell growth. Deficiency in vitamin A can lead to various problems related to skin and eyes.
  • Vitamin D: It helps in the development and maintenance of healthy bones. It is usually utilized in two forms by the body i.e. vitamin D2 and D3. Vitamin D2 is found naturally in the diet whereas vitamin D3 id obtained when our skin is exposed to sunlight. A deficiency in this can lead to growth problems, muscle weakness, bone fracturing and many more.
  • Vitamin E: It is the most essential vitamin in the human body. It acts as an antioxidant and protects vitamin A+C i.e. RBC’s + EFA’s from damage within the body. It has some major benefits including Enhancing the immune system functioning, Lowering the risk of heart disease, Prevention of prostate cancer and many more. Deficiency in this is usually found in people who have difficulty in absorbing fats.
  • Vitamin K: It helps in the production of clotting agents that are used by the body to heal wounds.

Water Soluble Vitamins:

These are the type of vitamins that easily dissolves in water and include vitamins such as vitamin C and B-Complex. These don’t get stored in the body and are consumed in a short period of time except for B-complex vitamins which are stored in the liver.

  • B-Complex Vitamins: These are stored inside every cell of the body and are used to obtain energy from the food by combining with enzymes of certain types. These help in maintaining: A healthy nervous system, A healthy skin, A good vision, RBC’s formation and many more.
  • Vitamin C: It is an essential vitamin that regulates our blood pressure and reduces our cholesterol levels. Vitamin C helps in maintaining a good immune system. It helps the body fight against infections or illness. It also helps in the synthesis of collagen that is an essential component of bones, teeth, muscles and blood vessels.

Therefore, for building a healthy body, the importance of these essential vitamins cannot be neglected. But, due to an unhealthy diet plan, people are missing out these essential vitamins that are mandatory for the proper growth and development of the body. Therefore every individual should follow and maintain a proper diet plan rich in all the essential vitamins in order to stay fit and healthy.

Factors to consider when buying vitamins

  • Absorption

Vitamins go through many steps before they get to your body. For the supplement to be absorbed by the body, it must be able to dissolve in body fluids. The supplement must also have the ability to undergo chelation. This is where the vitamin is wrapped in an amino acid so that the body can easily absorb it.

  • Nature of the vitamin

In addition to absorption, you should highly consider the nature of the vitamin. As a rule of thumb, you should go for natural vitamins. The reason for this is because natural vitamins tend to be easily absorbed compared to the synthetic ones. You should also avoid vitamins with artificial coloring, sugars, starches, and preservatives. The reason for this is because the body does not require the coloring. The coloring also bring about a number of conditions such as diarrhea and anorexia.

  • Proven benefits

It’s normal for product manufacturers to advertise their products as the best in the market, but you should not fall for it. Before you buy any vitamin supplement, you should do plenty of research and ensure that the product you want to buy has been tested and proven to be effective in giving the right results. To be sure that the product is safe and good for you, you should ensure that it has been laboratory tested and approved by the USP (Pharmacopeia).

Many manufacturers tend to say that their products have been laboratory tested, but you should not believe it by simply looking at the product’s bottle or by visiting the manufacturer’s website. To be on the safe side you should visit Pharmacopeia’s website and see whether the product has been tested.

  • Extra strength

Although many people believe that extra strength products are more effective than normal strength products, this is not always the case. Research studies have shown that the extra strength products are not only ineffective but also tend to have absorption problems where they are not easily absorbed.

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Remember:  we are not doctors so please make sure you consult with a physician or dietician before making changes to your diet or taking supplements.  Enjoy!