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Gluten Free Fitness

Nutrition

Top 5 gluten free complex carbohydrate sources as rated by me

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These are simply ranked in the order which I like them most. I consider them fairly interchangeable as far as quality goes, although there of course are differences when it comes to specific nutritional content. But we’re talking big picture at the moment….

Top 5 gluten free complex carbohydrate sources

  1. Sweet Potato-love these. Awesome all carmelized and naturally sweet when baked, can be sliced and baked as fries, mashed-just all-around high nutrition value goodness. Sweetness and fiber all wrapped up in a yummy peel. There’s nothing wrong with other potatoes, I just like the sweets. And remember, this list is in MY order of preference only.
  2. Gluten free oatmeal-this is a staple for breakfast almost every morning. Oatmeal, blueberries, and egg whites with spinach. (not mixed together, although that would probably be good too. I get the Cream Hill Estates kind. No cross contamination. I also use it to make breads and muffins. (recipes will come another day.)
  3. Rice. I like brown, but they’re all good, depends on what you’re looking for, brown tends to be a bit higher in fiber. It’s chewy, kind of nutty, great texture, very versatile. You can make it savory by cooking it with some gluten free chicken broth and herbs, add some crumbled feta cheese, chopped chicken breast and some sundried tomatoes-voila-dinner! Or make it sweet, cook with water, add some stevia or Splenda and cinnamon, and rice pudding-esque treat is ready!
  4. Quinoa. Weird spelling and weirder pronunciation “keen-wa” but tastes pretty good. We’re not going into nutritional specifics here, but this one is unique in that it contains a decent amount of protein. Also packs some good fiber. Has a cute little tail which gives it extra bonus points in my opinion.
  5. Beans. Can’t leave out the musical fruit. I especially am a fan of garbanzos in my salads, and black beans with chicken, or a white bean dip that is great for veggies, or red beans in a chili, or ….OK-you get the idea. Versatile, cheap, and packed with carbs, fiber and protein.

NOTABLY MISSING FROM THIS LIST

  • Gluten free pasta
  • Gluten free breads
  • Gluten free mac and cheese, or really anything that has more than 1 ingredient.

Minimum ingredients

Here’s the idea-try to keep all food choices to a minimum of ingredients. Chicken-1 ingredient. Broccoli-yup, 1 ingredient. Umm..gluten free pasta? Too many ingredients to list.

For the most part, keeping food choices to the minimally processed is never a bad thing.

Take a look the next time you go to the grocery, and try to keep to 1 or a few ingredient foods. The let me know how you did!

There’s no food in your “food!”

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Classic line from a classic 80’s flick-“Say Anything.” Joan Cusack, while watching her brother, says…”There’s no food in your food!” I can’t tell you how many times I’ve felt the same. (Also, the coolest guy Lloyd Dobler is played by John Cusack. Lloyd was so cool that my girlfriends and I rated guys on the “Lloyd-O-Meter” for quite a while. But I digress.)

Take a look at what you’ve eaten today. Is there food in your food? Did you get in some highly nutrient dense food with a minimum of ingredients? To give you an idea, this is what I had today: (not including portion sizes, just items)

  • Egg whites
  • Spinach
  • Cheese
  • Coffee with 1 TBsp of half and half and stevia
  • Red grapefruit
  • Chicken breast
  • Green beans
  • Brazil nuts
  • Tuna
  • salad greens and sundried tomatoes, carrots and cauliflower
  • Flank steak
  • Asparagus
  • Mushrooms
  • Cottage cheese
  • Fish oil supplement

As you can see, really nothing with multiple ingredients. I feel pretty comfortable that there’s food in my food.

So, whaddya think-was there food in your food today? And if not-what is one thing you can do tomorrow to change that?

Where to begin on the healthy eating journey…

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It can be overwhelming, can’t it? Eat this, don’t eat that, not too much of this, yes-eat that, but only on alternating days every other week when the moon is ascending…yikes! It’s enough to make you want to dive headfirst into a pint of Ben and Jerry’s. (Which is fine, as an occasional -yes, occasional-like 1 serving once a week-and a serving is NOT the entire pint-but I digress.)

It does not have to be that complicated.

_market_4 Michael Pollon said:

Eat food. Not too much. Mostly plants.

And truly, although it’s not quite that simple, it’s not too far off. We are deluged with marketing campaigns of food companies, especially in the celiac community.

It’s easy to lose sight of the fact that there are TONS of wonderfully healthy, tasty, NATURALLY GLUTEN FREE foods!! YES!! A chicken breast is gluten free, as are green beans and sweet potato! Viola! Dinner!