by Paula (Clean Eating Expert)
19. September 2011 06:27
I have been investigating the gluten-free side of cooking to see if it helps relieve some of my symptoms of I.B.S. I was tested for Celiac’s Disease, with a negative test result, but cutting back on glutens may help. Gluten-free has become a buzzword in healthy eating communities. You need to be careful to read the listed ingredients. Make sure that the grains are 'whole' and not composed primarily with fillers. You can not assume that just because it comes from a health food store, that the product is low in fat and high in nutrition. Be a good detective.
Foods that are made with whole grains and flours metabolize more slowly than their refined counterparts (white rice, or white flour) and are filled with fiber and other nutritional ingredients. Refined white flour is included in white bread, white pasta.
Foods rich in fiber are often called ‘good carbs’ (complex carbs). Complex carbs convert more slowly into energy (sugar) giving you steady blood sugar levels throughout the day. It also helps you feel fuller, longer. Eating complex carbohydrates also keep you from "crashing" mid-afternoon and feeling sluggish.
Some gluten-free sources are:
-oats
-sorghum (also called sweet sorgum flour or juwar flour. You can find it at health food stores).
-brown rice
-buckwheat
-quinoa (one of my favorites)
There are a lot more brands that are selling gluten-free products. One of the most reputable is bobsredmill.com. Also authenticfoods.com sells gluten-free products. I find them in the Diabetic section at our regular grocery chain. Give them a try.
11/07/10 Workout Diary:
Spinning Bike tape - 50 minutes
Sunday 11/07/10 Food Diary:
Breakfast-
0% greek yogurt (90 cal)
Whole wheat toast, dry with salmon mix (feta, EVOO, wasabi) (160 cal)
1 cup egg whites with 1 cup spinach,1/2 cup purple cabbage, 3 cherry tomato (120 cal)
A.M. Snack-
1/2 banana/ 2 tbls organic almond butter sandwich on 1 piece low fat whole wheat bread ( 280 cal)
Lunch-
4 3/4 oz. Shrimp/scallops (130 cal)
Salad- 2 cups spinach, 1/4 cup beets, 1 small tomato, no calorie Caesar dressing(Waldon Farms), 2 tbls roasted no-salt sunflower seeds (110cal)
P.M. Snack-
1 cup green beans (26 cal)
1/4 cup baby carrots (40 cal)
2 tbls hummus (95 cal)
Dinner-
1 corn taco shell, grnd beef with taco seasoning (I fixed them for the kids)( 120 cal)
4 oz mahi mahi (120 cal)
1/2 acorn squash (85 cal)
TOTAL CALORIES- 1376
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