Gluten Free Fitness

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Calorie Intake and You: Calories Do Count – Part 1

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You may have heard various and sundry diet and nutrition gurus touting the benefits of a given “diet”-you can eat as much as you want and not gain fat, as long as it is under the full moon, the color red, and you eat standing up.

OK, so maybe not that extreme, but the idea that total calories don’t matter if you eat specific foods is around and pervasive. Well, calories do count.

There’s no way around the laws of thermodynamics, at least not yet. Quality of food is an important issue as well, don’t get me wrong. But from a strictly energy balance perspective-it’s calories that are king (or queen.) It’s not magic, it’s not difficult, but it does take a bit of attention-at least if you’re interested in improving your health and or the way you look.

Calorie Intake and You

We’ll be looking into the idea of energy balance ie:calories in versus calories out. Today we’ll take a look out the calories you expend-energy output. In Part 2 we’ll take a look at calories in, energy intake, and the ways to track that.

Calories out=energy expenditure=all activity, bodily function, energy required for digestion of food, exercise, cleaning the house, everything. Definition of terms that create your total calorie burn:

  • RMR=resting metabolic rate-the amount of calories you need to exist without any activity-ie:bedrest
  • TEA-thermic effect of activity-this, obviously, represents the caloric burn of activity, both exercise and non-exercise acitivty.
  • NEAT=non exercise activity thermogenesis=general activity like walking the dog, playing with the kids, cleaning the house, fidgeting, general moving around that is not “exercise.” (This can have a VERY large impact on your daily caloric burn. It’s the difference between sitting on your butt on the computer or watching TV and moving, just doing something, anything.)
  • TEF-thermic effect of food. Basically the energy expended to digest and assimilate food into usable energy.

Lyle McDonald, a very smart guy, has a great article that goes into more depth regarding all of these terms. You can find it here.

Calorie expenditure calculators

The RMR is the component that we don’t control very much. TEF and TEA we can make changes to. There are many calculators out there which can help you determine your energy expenditure. One that seems to be fairly accurate is the Mifflin equation, and you can find the calculator here. To get an idea of how many calories are burned for specific activities, you can use the calculator at Fitness Partner here. Keep in mind these are all estimates, but good starting points.

If you like to get even more specific, you can use the Bodybugg or GoWearFit devices. These are small devices you wear on your arm that measure motion, heat given off, skin response to stress, and temperature. You may have see the contestants on “The Biggest Loser” wearing them. They are cool little toys, and definitely make you more aware of how much you are, (or are not) burning in a given day. They also give you more individualized information than an equation.

I think the most useful application of these is that it truly makes you think about moving more and get the burn higher, and you are super aware of when you are just sitting (oh dang, I’m only burning a calorie a minute here.) Leigh Peele has done a comparison of the two devices which you can find here.

I’ve used the Bodybugg on several different occasions, and I am going to share a few of my observations. I hope this helps you see the impact of how moving, and kind of movement, can impact your calorie burn. Oh-any why does this matter? Because if you burn more, your calorie balance is altered. This can positively impact your weight and your health.

My observations

So here we go: I am 35 years old, female, and weighed 127. My RMR has been tested at 1500 calories which also was shown by the Bodybugg. Here’s some examples of calories burned.

  • 30 minutes moderate intensity steady state cardio-(treadmill walking on an incline)-200 calories
  • Sitting at a computer at work-80 calories per hour
  • Taking a 20 minute walk outside during my break at work-100 calories (see the difference between sitting an just walking-this was a casual walk, not a power-exercise walk)
  • 45 minutes of heavy weight training-220 calories

Calorie burn total for this day, which included 45 minutes of weight training and 30 minutes of cardio for structured exercise, was 2350 calories.

A day where I was mostly sedentary, sitting at work all day and then going to get my hair cut and colored in the evening (which was more sitting) I burned 1800 calories.

Had I just gone for a short walk I could have bumped that burn by a couple hundred calories WITHOUT GOING TO THE GYM! That’s a huge difference in calorie burn. 550 calories is a big difference day to day. Cleaning the house burns a ton of calories. Which reminds me I really need to clean the floor….

Get up and move!

Although the structured exercise had a positive impact on my net calorie burn, it wasn’t the main area. Many people are under the impression that an hour at the gym will counteract all the sitting. Guess what-it doesn’t. Getting up and moving during the day can have much bigger impact than we realize. You don’t HAVE to set aside many hours to dedicate to exercise to get in better shape.

I hope this helps shed some light on how you can burn calories, and the importance of general movement.

Please let me know what you think in the comments below, or share if you have used the Bodybugg or GoWearFit!

Now-go forth and burn!

Kelly Baker: Gluten Free Athlete Profile

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I first ran into Kelly on a bodybuilding/fitness message board. She keeps a journal there, and with gluten free in the title-I was intrigued. Kelly always keeps a positive outlook and has encouraging words for others. Here she is!

Kelly Baker

Kelly Baker

Kelly Baker

Age 31, resides in Columbus Ohio.

National Physique Committee Figure Competitor, Women’s Tri-Fitness Competitor

I was diagnosed July 21, 2008, and oddly enough it was an attempt at finding the best diet for my body. A training partner had undergone the test, received a Celiac diagnosis, and had had the most staggering transformation I’d ever seen. I figured it was worth a shot as I had thought myself lactose intolerant for years.

I didn’t have a true “trigger” so much as I was becoming more symptomatic over time. I’ve probably always been like this.

Training Program

I use the P/RR/S (Power, Rep. Range, Shock) system, combined with plyometrics, and various forms of cardio. I try to be as sports-specific as possible depending on what I’m competing in. My husband and I are looking to do some serious cycling next summer, so I will be more cycling focused between NPC shows.

Nutritional philosophy

I have other major intolerance’s in addition to Celiac Disease in the forms of soy, dairy, eggs, and most nuts and seeds. I stick with lean protein sources and lots of vegetables, fruit, and gluten-free grains. I avoid processed foods as much as absolutely possible. The more ingredients it has the less I trust it.

For pre and post workout nutrition, I have chicken and a rice cake for both. Sometimes I eat Steel Cut oats in place of the rice cake.

Favorite sports supplements

The following from ALR Industries; Chain’d Out, T-X, Zero-Stim, Hyperdrive 3.0, ProAnabol, WTF Pump’d, Primed Ultra, Poison, Comatose, and Lean Dreams. For cycling related power-ups GU Chomps work very well.

(Editor note:I have contacted ALRI in an attempt to obtain a listing of their gluten free products and have not yet received a response. Kelly notes she has never has an issue with their products.)

Upcoming competitions/training plans

I competed in my second Figure show on October 3rd, which will be followed by some medical testing to determine the extent of an injury to my knee. I plan to compete next March in Figure, take most of the summer to do some serious cycling (75-100 mile rides) and compete in two more Figure shows in October 2010.

Advice for other gluten free athletes

Where there’s a will, there’s a way. In some ways it is harder for us to function nutritionally, but in a lot more ways it is easier. We must give our systems quality fuel, and we think about what goes “in” much more than a normal person would. For anyone competing in Bodybuilding or Figure it makes the diet a lot easier. Our diets are cleaner to begin with which means less rebound between shows so returning to show conditioning is easier for us to do.

Final notes to share

July 21, 2008 I got my life back. I’d always been fatigued no matter how much I slept, suffered from low blood sugar crashes several times a day, and couldn’t make the gains I was working so hard to make. That day, I found out that 90% of my diet, pristine by conventional nutrition standards, was toxic to my system.

Once my diet changed the fatigue drained away, the hypoglycemic incidents stopped, and I no longer agonized over the way I’d react to anything that went in my mouth. Discoering I was a Celiac along with my other intolerances was freeing. For nearly 30 years, I had no idea what it was like to actually feel good. and I would not trade any of this for the world.

Thanks for sharing Kelly-best wishes with your knee and your future plans!

Editor note: Read this article about how celiac can help improve you awareness of proper nutrition and thus your diet.

Top 10 Misconceptions on Getting Fit and Healthy

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In no particular order, and this is my opinion. There’s certainly more than 10.

Fit. Healthy.

These words may mean different things to different people. Actually, I am sure that they do, as well all have our own frames of reference. Here’s what I’m referring to here in the context of this article.

Fit and healthy means having the physical ability to do the things you want to do without getting out of breath.

It means being able to open a heavy door, carry bags of groceries, go up and down stairs. (By the way-this is the definition according to Erin-this is not Webster’s by any stretch of the imagination.) It means being able to play with your kids-really play with them, not lie down on the floor and let them climb on you because you don’t have the energy or ability to do anything else. It is the ability to live your life and do what you want to do, without self-imposed, changeable physical limitations. Are we straight? OK, here we go!

Top 10 Misconceptions on Getting Fit and Healthy

1) I have to exercise a lot.

This is not true. Actually, I should clarify. It depends on what you call “a lot.” If 30 minutes daily or at least 6 times a week is “a lot”, then maybe yes. However, you do not have to do all structured exercise-meaning going to the gym, lifting weights, or doing cardio. It can be activity-take the dog for a walk, throw the football, play frisbee, whatever.

The most important thing is to get off your duff and move. Don’t sit when you can stand, don’t stand when you can walk. Get up and walk around the house or office every 20-30 minutes. Go window shop. Clean the house-talk about getting immediate gratification and burning a bunch of calories. I wanted a cleaning service until I wore the Bodybugg and cleaned the house. (My fiance was very happy, because I dropped asking about getting a cleaning service after I learned that.)

Cleaning house can easily burn 200-300 calories-depending on the size of the house and exactly what you do, of course. Pace while you’re on the phone. The moral of the story is just move.

2) I have to eat 6 times a day.

Nope. You can if you want to, but you don’t have to. Research has shown that a isocaloric diet (same amount of calories and composition) shows no “metabolic advantage” as far as calorie burn goes, to eating more often. You don’t have to “stoke the metabolic fire.”

Some people find that they feel better eating smaller meals more often. Some like a few larger meals. Some like meals and small snacks. Have at it! Any of it! Whatever will help you eat consistently well, and fits into your lifestyle, is what you should do.

3) I don’t have time to exercise.

Really? Now this is not going to win me any fans, but would you ever say you don’t have time to brush your teeth? Take a shower? You find time to do the things that are important to you. We all have the same 24 hours in a day, we all have responsibilities and things we have to do. If something is important-you figure it out and make it happen.

If someone said they’d give you a million dollars if you exercised, I bet you’d find a way to get it done. And again-it doesn’t have to be organized exercise, although it can be. It early in the morning, before the day gets crazy, before the kids/husband/wife/significant other/dog gets up is the only time-do it! If you can get out at lunchtime-do it! To quote Nike: just do it. Pick a time, and do it. Go. NOW!

4) I don’t have time to cook.

See number 3. Also, cooking can be much less expensive, as well as much better for you. If you shop smart, buying sale items, stocking up, you can eat healthfully for a reasonable expenditure. You can also cook large amounts of staple items so you have good food ready to go.

Click here for a post on planning ahead. Make good friends with your slow cooker. And again-you make time for what is important to you.

5) People that are fit are just lucky/genetically gifted/freaks of nature.

This, personally, drives me insane. If someone says to me-“You’re so lucky” I tell them:

Actually, luck has nothing to do with it. Time, consistency, and a lot a hard work and good nutrition do.

Yes, we all have different and unique genetics. However, that does not limit you from becoming the most healthy and fit person you can be. If you have concerns, see your doctor to rule out health issues. Then get moving!

6) I don’t want to get bulky.

This comes from women. I promise you, you will not get bulky. You can-but it would be very intentional, and wouldn’t happen overnight, and may require exogenous hormones.

I hate to say it, but what many people refer to as “bulky” is most of the time just fat.

If you got leaner, you wouldn’t think you had too much muscle on your thighs anymore, I can almost guarantee it. When fat covers muscle, that is when the perception of bulky occurs. For the most part. There are very few women who are genetically blessed to put on muscle easily. This is NOT the majority. Chances are very good it’s not you.

I promise you, I lift as hard and as heavy as I possibly can, and I am not bulky. Unless I’m carrying too much fat. Then I could be bulky-but it’s fat-not muscle, and when I lean down viola-not bulky. Leigh Peele, whose work I respect and enjoy, has written on this subject and you can read up on it here.

7) I don’t like healthy food.

Nobody really likes boiled chicken and broccoli. However, that is not what you have to eat. You do not have to suffer to lose weight and/or get fit/be healthy. There’s a big wide world of food variety to try!

You can add flavor to foods with spices, herbs, citrus, marinades, rubs, various preparation methods-the world is your oyster (or clam, or shrimp, or salmon-get it?)

Branch out, read food magazines or sites, wander around the farmers market or grocery and try something new. There are a metric ton of wonderful resources-and many food blogs that are specifically gluten free.

If you see a recipe you like-take a look and see how it can be modified, if necessary, to meet your nutrition goals. After you do this a few times it becomes very easy and second nature. I get ideas from the Food Network, and then modify as needed for gluten free and healthy. There’s no reason for you to eat anything you don’t like. There are many options.

8) I can’t live without _______ (chocolate ice cream, bacon, deep fried onions, candy etc.)

You don’t have to.

Just make an indulgence just that-an occasional indulgence. Set aside a Saturday dinner to eat what you want or what you’ve been craving. When you’ve been eating well all week, you can have that bit of indulgence with no guilt and no repercussions.

If you haven’t been eating well all week, then you may want to reconsider. Figure if you eat well 80-90% of the time, take that remaining percentage and have a little bit of an indulgence. That doesn’t mean a whole bag of Pamela’s Chocolate Chip Simplebites (been there.) Have a few, enjoy them, put them away. In the freezer if necessary. Then enjoy guilt free again the following week.

9) I have to get in shape before I start going to the gym.

Nope, just go. No one there cares, they are all too busy worrying about themselves. Just start, give yourself permission to begin.

I am always inspired to see people who are new to exercise and the gym, or who are coming back from a layoff. It takes a big decision to make that first step. Little bits at a time, but start. Just begin. Preferably today. Go for a walk. The article will be here when you get back.

10) It’s too hard.

Well, I’m not going to lie, it’s not easy. But what is harder-making a change, or staying the way you are?

Changing behavior first requires a change in perspective. Are you truly satisfied and content with your currrent health and fitness status, your appearance and weight? If so-then stay the same, that’s awesome. If not-make a change.

Choosing to make a change is probably the hardest part. Actually taking the first few steps to change is pretty hard too. But then it’s like a snowball effect-you start to feel/look better, you have more energy, so you want to do more to improve your life. Inertia is very powerful. You can’t escape physics-a body in motion tends to stay in motion, a body at rest tends to stay at rest. Get in motion, and give it time to have inertia kick in.

Act now

So for today-take 1 step, make 1 choice to help you achieve your goals. Don’t give in to the misconceptions and poor information that is so pervasive. Get educated, make your own decisions. Move forward.

What misconceptions have you heard or seen? What steps have you taken? Do any of these ring true for you? Let me know what you think in the comments below!

Gluten Free Athlete Profile: Caitlin Burman

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Caitlin is here in my neck of the woods in South Florida. It was a pleasure to learn her story!

Caitlin Burman

Caitlin Burman Gluten Free Triathlete

Caitlin Burman: Gluten free triathlete

Age: 21
Location: I’m currently at school at the University of Miami, Florida and live in Coral Gables. Originally from Severna Park, Maryland. I have competed in 10 triathlons, including two Collegiate National Championships.

I was diagnosed in March 2009. I was in the process of being diagnosed with Hashimoto’s Thyroiditis and was having unbearable stomach pains, headaches, and was always fatigued. After being told everything from it was stress to IBS, I did some research and found celiac. I insisted on being tested. My results were negative, but because my symptoms persisted, I insisted on being tested again. My results were still negative, but my stomach was bloated and I was still having pain. I decided to go gluten free anyway. Within 24 hours, all of my symptoms disappeared. I do not know my trigger, and in hindsight, I have probably been dealing with this most of my life.

Caitlin’s training schedule:
I swim four times per week, cycle twice per week, teach a Spin class twice per week, and run three times per week.

Nutritional philosophy:
I believe we are what we eat. If you eat large heavy meals, you will be large and heavy! I don’t believe in eating processed foods. I don’t think humans were meant to consume chemicals. I eat a balance of lean meat, fruits and vegetables, with very few grains. I prefer to eat locally grown organic foods, to help contribute to a sustainable earth.

Her favorite pre and post workout foods:
My favorite pre workout food is a Lemon LaraBar. After a hard workout, I like a guava smoothie.

Her favorite sports supplements are:
Orange GU chomps. They even guarantee gluten free on the box!

Caitlin’s current plans:
I’m currently training for USAT’s Collegiate National Championship in April. To prep, I’m racing Escape to Miami, Suncoast
Sprint, Miami Man, and Miami International Triathlon.

Advice to pass along to other gluten free athletes:
Get out there and compete! You’ve already gone gluten free, which requires the same type of diligence and commitment that athletics does.

Thanks for sharing you story Caitlin and best wishes on your upcoming races!

Gluten Free Athlete Profile: Peter Bronski

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This is the beginning if what will be an ongoing series. Each “episode” will highlight a gluten free athlete. You will see there are athletes of many different disciplines and experience level. Each of them is amazing and accomplished in their own right. They deserve to be celebrated.

A bit about Peter in his own words:

I am 30 years old, living in Boulder, Colorado. Competitively, I focus on Xterra off-road triathlons during late spring, summer, and early fall, and ski mountaineering races during winter. Greatest accomplishment…competing in the Xterra U.S. National Championship.

When were you diagnosed and what were the circumstances/situation that made you get tested?
I was diagnosed in January 2007 after two years of rapidly worsening symptoms that were crippling physically and psychologically.

A little information about your training?

Team Bronski-Peter, Kelli and little girl Bronski :)

Team Bronski: Peter, Kelli and little girl Bronski 🙂

Pre-season, training consists of longer distance, slower speed trail runs and mountain bike rides to build an endurance base. As race season approaches, I slowly shift to shorter distance, higher intensity workouts to improve speed and explosive power. During the peak of my training for Xterra, I’m typically doing 2 open water swims, 2-3 trail runs, and 2-3 mountain bike rides per week, including one brick (a mountain bike ride followed immediately by a trail run), as well as rest days built in to allow my muscles to recover. If you do the math, that means some days have double workouts. Once I’m in the throes of race season, my pattern shifts – race, recover, complete a new training cycle to build stronger, and then taper for the next race.

A little information about your nutritional philosophy?
I don’t heavily carbo-load the way some athletes do. I like to eat a fairly well-balanced diet of carbs, proteins, and healthy fats. I eat lots of fresh food, and food made from scratch at home. Tons of fruits and veggies. Carbs come chiefly from potatoes, corn, and rice (as well as home baked bread, fresh pasta, from scratch pizza, etc.). I tend to eat an animal protein almost daily – often chicken or turkey, and less often, pork or a lean cut of beef. I also get protein (as well as healthy fats) from things like nuts (peanuts, almonds) and olive oil, which I use often in cooking and salad dressings. Yogurt for calcium and strong bones.

Favorite pre and post workout foods?
Pre-workout I like foods that are light on the stomach and easily metabolized to provide glucose for muscle energy…maybe some chocolate, a serving of fruit, or an endurance sports chew (like GU Chomps). Post-workout I try to eat protein as soon as possible afterwards to help with muscle recovery, but after hard workouts my diet is suppressed, and it’s difficult sometimes to force myself to eat right away when I don’t feel like it.

Favorite Sports Supplements?
Gatorade for fluids. I’ll typically take a combo of Gatorade and water (on mountain bike rides, I’ll carry one bottle of each and more or less alternate sipping off each bottle). GU gel packs for nutrition – especially the tri-berry, lime, and orange flavors. Love ’em!

Upcoming plans and competitions?
Having just competed in the 2009 Xterra U.S. National Championships, I’m planning to take a few weeks off to let my body (and my brain) recovery from a long, hard season of racing. Then I’ll start up with my pre-race training
schedule to start building a new endurance base for the 2010 race season. This year, I went to nationals sick with an acute viral infection, which hindered my performance. My goal is to qualify for Xterra U.S. nationals again next year, and go into the race stronger than ever.

Advice for other gluten free athletes?
Although you have to rethink race nutrition as a gluten-free athlete, once you’ve solved that “problem” there are no limitations. Determination, persistence, dedication to training, and the motivation to overcome temporary setbacks and challenges will all help you achieve your athletic potential. With food working for your body, instead of against it, you can compete right along side the other non-gluten-free athletes of the world.

Editorial note from Erin-This is gold, peeps. Take it to heart. Great and wonderful words of wisdom and motivation

The National Foundation for Celiac Awareness

As a spokesperson for the National Foundation for Celiac Awareness (I’m one of their Athletes for Awareness) I’m trying to raise awareness about Celiac and gluten intolerance issues in the US, and inspire the gluten-free community to be active. Right now, I’m actively working with the Xterra organization and individual race organizers and GF sponsors to get GF foods at pre and post race events, and to host pre race clinics on GF nutrition and racing for athletes. Keep an eye out for exciting developments on this front in 2010! My wife, Kelli, and I are also the co-authors of the new cookbook, Artisanal Gluten-Free Cooking, which comes out in October and will be widely available (Amazon, Barnes & Noble, etc.).

You can follow Peter on his blog at No Gluten, No Problem or at www.peterbronski.com.

Many thanks to Peter for his story and helping to inspire us all. Now get out there and MOVE!!

The Celiac Disease Foundation and Team Gluten Free™

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From the Team Gluten Free website:

Team Gluten-Free™, is a fundraising arm of the Celiac Disease Foundation, a 501(c)(3) non-profit, public benefit corporation dedicated to building awareness and a supportive community for patients, families and health care professionals dealing with Celiac Disease. Team Gluten-Free™ provides a way for runners, walkers, and cyclists to raise awareness and funds through pledges for their participation in local and regional road races. The money raised by participants goes directly to research, awareness, and summer camp scholarships for children with Celiac Disease.

They are currently creating teams to compete in various races around the country. What a great way to help yourself with your fitness goals, and to help raise money and awareness for celiac disease? A win/win I say!!

For more info please go to the Team Gluten Free website.

Is celiac disease a “blessing in disguise?”

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Is celiac a “blessing in disguise?”

Yes, I know, some of you are going to get a little upset about that. But really, think about it.

Having celiac disease makes us EXTREMELY aware of what we put into out bodies. Now the trick becomes making sure that it is high quality nutrition, not processed but “gluten free.” Now, I am not going to say all processed food is bad all the time. Heck no, I indulged in some Honey Nut gluten free Chex cereal after my weight training workout this morning. However, in my opinion that should be an exception.

I am a firm believer that if you eat well 90% of the time, (and that could easily be extended to 80%, keep in mind I am a physique athlete and so personally choose to be a bit stricter) that you can eat pretty well whatever you please the remaining 10-20% of the time. Including ice cream, my personal favorite splurge.
But I digress.

My point is, celiacs can’t chew mindlessly on the breadbasket while waiting for dinner. We can’t grab a pretzel at the movies. We have to THINK before we put food in our mouths. So really-if you’re already thinking about it anyway, why not take a little extra time.

Is what you are putting into your mouth not just gluten free, but free of empty calories? Free of artificial ingredients? Is it full of nutrition?

I was once told by a very wise person:

Everything you put in your mouth takes you one step closer to, or one step further away from your goals.

Which direction are you stepping?

The Surfshelf-the end of cardio boredom and chance to get off your a**!

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and now it’s on SALE!! Hey, can I get a charge back? 🙂

I am fortunate enough to have a treadmill at home, which I love. The Surfshelf is a device (for lack of a better term) that allows you to attach your laptop to your treadmill. Apparently it also works with ellipticals and bikes, but I haven’t tried those.

I have used it to watch videos (can do this while exercising at a fairly high intensity-my preference is 15% incline at 2.5-6 mph. You can also type or surf, but I find that I have to be working at a lower intensity for that. It makes the time go by really quickly, and allows you to get some work done too.

I like the idea of walking really slow while working on it, just to increase overall activity and get off my butt. (In addition to regular exercise.) They are offering a $5 off coupon until the end of August, so go to SurfShelf.com to check it out, enter surfshelfsummer5 to get your discount. Let me know how you like it!

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!