How to be Gluten-free while on a Tight Budget

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Going on a gluten-free diet is an extreme lifestyle change. It is by no means easy. You will not be able to consume the foods that you love. Any food that contains gluten or traces of it is out of the question.

Many gluten sensitive people suffer withdrawal symptoms and many quit the gluten-free diet because of the sacrifices that are required. They’d rather put up with the discomforts of gluten intolerance than give up their comfort foods. This should never be the case because in the long run, the toll on their health and well-being will be heavy.

gluten

Just when you thought it couldn’t get worse, you realize that most gluten-free products that are sold are much more expensive than the normal products. This is due to the extra processing time required to remove the gluten. Of course, there is also the issue of economies of scale.

The gluten-free food market is much smaller than the market for normal food. So, everything gluten-free is produced at a higher cost which needs to be borne by those who are already suffering from gluten tolerance. Life is not fair indeed. Yet, we must roll with the blows and make the best of a bad situation.

There are several ways you can cut your costs when living a gluten-free lifestyle. This article will offer you a few tips. You can discover more ways as you go along.
First and foremost, a gluten-free diet should only be adopted by those who are gluten sensitive or gluten intolerant. It is not a trend or “healthy” choice. The gluten-free diet is not like the Atkins, paleo or Mediterranean diet. It is not healthier. It’s a solution to a health problem. If your body can handle gluten, you really need not be forking out money for gluten-free foods.

Since there are a wide variety of symptoms associated with gluten sensitivity, it would be best to go to a doctor and get a blood test done to confirm that you’re gluten sensitive. Just because you’re feeling bloated and lethargic for a few days in a row, it doesn’t mean you’re gluten sensitive.

You need to get a positive confirmation before committing to the gluten-free lifestyle. You doctor is the best person to consult.

If you are indeed gluten intolerant and you’re the only one in your family who is, don’t automatically assume that everyone in the family needs to go on a gluten-free diet. Of course, you will need to segregate your food and utensils but that’s about as far as you should go.

Making everyone in your family go on a gluten-free diet will skyrocket the food budget and not to mention, cause unnecessary hassle and irritation to the rest.

There are many foods that are gluten-free. In fact, the best and healthiest foods are gluten-free. Dairy, meat, eggs, poultry, seafood, vegetables, fruits, rice, quinoa, etc. are all foods that have no gluten. If you adopt the Mediterranean diet and keep it gluten-free, you will have tasty food at a decent budget. It doesn’t get better than that.

Another thing you can do is make your own premade gluten-free products. There are many premade gluten-free baking mixes sold in the market. Most are relatively costly. You could buy the ingredients separately and make your own mix at a fraction of the price. It will be cheaper and most probably, healthier.

Buying in bulk will also cut your costs. Contact the supplier and cut out the middleman. Find out if any of your neighbors or friends are on a gluten-free diet. A few people ordering the same items at the same time could definitely get a good price from the suppliers.

These are just some of the ways you can keep your costs low. The fact of the matter is that most gluten-free products are unnecessary if you learnt how to eat and season your food naturally.

Pick up tips on paleo cooking and Mediterranean style cooking. Using natural ingredients to flavor mouth-watering dishes. Once you know what to do, you may be able to spend even less than a normal person would on food. It’s all a matter of being well-informed and making wise decisions.

Whey Protein Recipes

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Since the introduction of whey as a primary source of protein, people come in droves to get their own supply of whey protein supplements, concentrates, shakes and smoothies. This progress in the consumer health industry has prompted manufacturers to be more innovative and to constantly offer something new to discerning consumers. This ushered in the introduction of several whey protein recipes that can be done in the convenience of one’s own home.

Among the most popular whey protein recipes are the high protein shakes, bars and diet snacks that usually use whey powders that can easily be purchased in grocery stores and supermarkets. These whey protein recipes add a new twist to the otherwise boring shake drinks.

whey protein

If you are interested on the different whey protein recipes, try to visit www.3newyou.com, which offers a number of ideas on the different preparations of whey protein powders. Some of their popular whey protein recipes include brain boost shakes, fat loss shake, high performance shake, and chocolate nut butter spread, among others.

If you are thinking of drinking whey protein every single day, you would naturally lose interest after some time by the sheer monotony of the drink. Through the availability of different whey protein recipes, you will be able to take full advantage of the health benefits of drinking whey protein and actually look forward to drinking it. Most of the recipes are so easy to follow and can be prepared in just a couple of minutes or so. This is because it is an established fact that would people nowadays greatly value efficiency and convenience in almost all aspects in their lives. So if you don’t have time for a full breakfast meal, any whey protein drink would be perfect to start your day right.

It’s a valuable habit to practice incorporating whey protein in one’s daily regimen. And it would be quite beneficial to train even small children and teenagers to develop the taste for it. However, for most parents it would pose a great challenge since most children would view it as a form of medication and that would naturally mean a less than desirable taste. Through the creative whey protein recipes, parents can include the protein in their child’s diet without having to use any persuasive tactics and wear out even the patience of a saint. Since growing children would need large amounts of protein in order to develop strong muscles during the growing up years, the recipes would make the consumption of whey protein more enjoyable for both young and old.

 

 

5 Ways to Prevent Cross-Contamination with Gluten

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A person suffering from celiac disease will react very unfavorably when gluten ends up in their diet. There are millions suffering from various degrees of gluten intolerance. Avoiding gluten and leading a gluten-free life will solve most of their problems.

However, this is easier said than done.

gluten

For starters, there is inconvenience involved. You will need to make sure your food does not contain gluten. You’ll have to read food labels, find gluten-free substitutes, etc. Then there is the problem of giving up many comfort foods that you are used to such as cakes, ice-creams, potato chips, etc. These foods may contain wheat based flavoring or fillers.

It’s definitely going to affect many people when they discover that their favorite foods may be off limits to them because of their gluten intolercance.

There is also the issue of extra hassles involved… and that’s what this article is about. Preventing cross-contamination of foods. Cross-contamination occurs when gluten containing foods end up mixed with gluten-free foods. This can occur and it does occur.

  1. Thouroughly wash and clean utensils, bread boards, chopping boards, etc. Anytime one particular object is used for both kinds of foods, the probability of cross-contamination goes up.

For example, a knife that was used to cut some whole wheat bread may still have miniscule crumbs stuck to it. If a gluten intolerant person used that same knife to cut an apple, it would be inevitable to get some crumbs on the apple which they will end up eating.

So, all utensils must be washed before use.

  1. Separate containers should be used by gluten intolerant people. These containers should be sealed and only contain foods that are gluten-free. You can’t share butter, jam, etc. because of the very high probability of someone else contaminating them.

  2. Label all foods in your refrigerator. Especially, once they have been removed from their original packaging. It’s very easy to lose track of who is eating what and how the food has been handled. If you live alone, you do not have such problems. However, if you have family members and they are not gluten intolerant, their actions may affect you.

  3. Toasters, ovens, grills, etc. should be cleaned thouroughly before using. If a grill has been used to grill some sausages, the wheat based filler in the sausages may still be lingering on the grill. Of course, marinades, flavoring, etc. will also be there and most of them will have wheat based ingredients. Wash them all well before use.

  4. Use separate oil for frying. This is one of those things that people forget. They resuse oil and think that it’s harmless. If someone in the family fries a burger patty in oil, there will be breadcrumbs, fillers, etc. that will end up in the oil. There is a very high chance that these contain gluten.

If you then proceed to fry your gluten-free burger patty and think that all is ok, you’re sorely mistaken. The oil already contains gluten products and it will contaminate your food. Use separate oil for your cooking.

These are just 5 ways that cross-contamination may occur. There are many more ways. So, you will always need to be alert to the possibility of it occurring. In this way, you will be better prepared and reduce any chances of getting gluten in your diet without realizing it.

 

Whey Protein Facts

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Aside from casein, what is another primary ingredient found in a product extracted from a cow? It is none other than whey protein which can also be obtained from plenty of processed items fresh from the farm. For example a cheese, from the time of manufacture, the liquid portion is divided from the curd. Afterwhich, purification follows in order to come up with a wide variety of concentrations beneficial for other food merchandise.

In the composition of milk, whey protein facts would say that there is only twenty percent present while the rest of the eighty percent belongs to casein. However, the figure is not all true with the rest that are available in the market. There are variations based on the factors such as source, method, type and distributor.

whey protein

Source would speak about where exactly did the processed items fresh from the farm originated.
Method would talk about what was the particular technique applied in production.
Type would speak about what is the certain classification of the food merchandise.
Distributor would talk about who is responsible of the specifications being set.

Upon studying whey protein facts, you will be able to learn about isolate and concentrate. Whey protein isolate is more expensive that has a percentage of 90 to 95 of building blocks. Whey protein concentrate is less costly that has a percentage of 25 to 89 of natural nutrients. There is actually not much difference between isolate and concentrate however, like other things, there will always be a demarcation line that will set each other apart.

Whey protein facts also suggest that the manner of hydrolysis smashes down the building blocks into little pieces known as peptides. This kind of building block does not give any hassle in digestion and will even help in reducing the reaction to allergies. The quality of this natural nutrient has been constantly high which is among the reasons why there is a mixture in the formulations specially created for athletes and infants.

Whey protein facts also indicate that there should be sufficient amount of intake in a daily basis. People that are required to have more medical attention have to initially consult their physicians for a personalized program. Remember that when you consume rich amounts of this building block, it is a must for you to drink a minimum of six to eight glasses of water each day so you would not be dehydrated.

Whey Protein

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Do you know that there are a lot of dairy products that bring about great benefits to the human body? There are a lot such as this blend of natural nutrients typically extracted from milk, whey protein is where alpha- lactalbumin and beta- lactoglobulin can be taken from. As compared to other of its kind, this building block has been proven to be easily digested. One of those that are very difficult to masticate is casein which has been coagulated and found to be abundant in cheese.

Alpha- lactalbumin is a type of whey protein that is rich in tryptophan where the immune system utilizes in generating monoamine serotonin. Recently, there was a study conducted that revealed the advantage of combining the said kind of building block with one’s diet. There was such a favorable result especially for people who were susceptible to encountering dilemmas with fatigue. Researchers believe that alpha- lactalbumin can increase the level of neurons in the brain.

whey protein

When you do not take in dairy products such as cream, butter, yogurt and gelato, you will most likely be deficient in whey protein. However, there are other sources where you can obtain the amino acids present in the building block. Health professionals suggest that everyday, there should be at least twenty grams of intake of the likes of milk and cheese. For those that are normally engaged in strenuous activities such as athletes, they need to consume as little as twenty- five grams in a daily basis.

Allergies can never be avoided like individuals who react when they eat any cream, butter, yogurt and gelato. When there are negative effects then do not make the matter worst and stop feeding yourself with those because actually, when there is excessive amount of natural nutrients, there has been a close association with bone damage and kidney deterioration. Albeit, until this juncture, there are no proofs that extreme eating of food sated with whey protein can result to the mentioned problems.

There is this controversial issue that says, there are particular properties in milk that can actually motivate the development of diabetes in children. The news is unmistakably alarming especially to nursing mothers that still have young kids. To avoid any complications, it is then highly recommended that those people who are keeping away from any form of cow extract due to the risk of high glucose blood sugar should also avoid whey protein, all at the same time.

 

What are the Pros and Cons of a Gluten-free Diet?

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There are two sides to every coin and nothing is perfect for everybody. The same applies for the gluten-free diet. It is extremely beneficial for those who are gluten intolerant. However, there are downsides to it too.

This article will examine both the pros and cons of a gluten-free diet. It goes without saying that if you are gluten intolerant, you really have no choice but to avoid gluten. The weighing of positives and negatives are for the fence sitters who usually tend to think about going on a gluten-free diet for health benefits.

gluten-free diet

You’re probably able to handle gluten and you’re wondering if you should make the switch to a gluten-free lifestyle. If that is the case, do read on.

It may seem that going gluten-free seems to be all the rage these days just like how the paleo diet’s popularity has skyrocketed. However, the gluten-free diet is the result of Celiac disease. This autoimmune disorder affects millions and has serious health implications. Sufferers really need to avoid gluten foods just to stay healthy.

It’s not a trend but an essential lifestyle change to cope with the negative effects of gluten intolerance.

So, what is gluten?

Basically, it’s a protein found in wheat. This protein is made up of glutenin and gliadin. Most flours contain glutenin and this is one reason it is so difficult to adopt a gluten-free lifestyle. Most commercially sold foods such as breads, pastries, sauces, etc. contain gluten or wheat based additives.

When a gluten intolerant person consumes gluten foods, the villi, which line the small intestine gets destroyed. This hampers and impedes the body from absorbing nutrients into the blood stream via the small intestines. The end result is a sick person who is nutrient deficient.

So the big question is, should you adopt a gluten-free diet?

If you’re gluten sensitive, the answer in a categorical YES!

If you’re not gluten sensitive, then the answer is no. You do not need to adopt a gluten-free lifestyle. It is unnecessary hassle and serves no health benefits. You would be better off with the paleo or Mediterranean diets which are far superior.

The pros of the gluten-free diet only apply to those who are sensitive or intolerant to gluten. They will be able to reduce or make most of their negative health symptoms disappear. Inflammation, headaches, lethargy, etc. all fade and disappear once they go on a gluten-free diet.

The downside to the diet is that it requires immense preparation and you need to be well-informed. You’ll need to find gluten-free substitutes for the usual foods you eat. Gluten also tends to creep in through cross-contamination or it is hidden in certain foods such as sauces, etc.

You will constantly need to be alert and investigate how the food is manufactured. This is really too much work for someone who is not gluten sensitive. Gluten-free foods are not necessarily healthier. They contain fats and calories too. You can gain weight and be unhealthy on a gluten-free diet. Gluten-free foods also tend to be more costly.

The gluten-free lifestyle is a solution for sufferers. It is not a health trend that should be adopted if you’re not affected by gluten. You can be healthy by eating wholesome foods in moderation and incorporating an effective exercise regimen in your life. It’ll be easier and way more fun.

Fast Facts About Organic Green Tea

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Green tea leaves are harvested and dried before they even ferment. This process ensures that organic green tea keeps many of its healthy properties compared to other teas which undergo a lot of processes. Organic green tea produces a fresher and more aromatic flavor that many people love and enjoy.

Aside from its taste and aroma, green teas are patronized more for their benefits to the overall condition of the body. They are now included in many diets and are made into diet supplements in the form of pills and extracts as well.

green tea

Basic Facts about Organic Green Tea

Men have been drinking organic green tea for over half a million years now. Its medicinal effects have been known by Chinese people long before researches and experiments have been done to prove its benefits. The history of green tea traces back from Asian culture, used as a beverage or an herbal medicine. As a matter of fact, history reports show that organic green tea was used as an astringent before to control bleeding and to help heal wounds.

What Makes Organic Tea Special

Catechin Polyphenols, a powerful antioxidant can be found richly in green tea. The compound is known to kill cancer cells, lowers bad cholesterol levels, and inhibits formation of blood clots. What sets organic green tea apart from other tea like oolong, and black tea is how it is processed. Organic green tea is steamed so its important compounds are not oxidized. Other teas are usually made from fermented leaves which make the beneficial health compounds not as effective as when it is only steamed.

Health Benefits of Green Tea

The popularity of green tea grew with the interest in fitness and healthy lifestyle. Tea contains a group of compounds called Polyphenols which acts as antioxidants to the body. Great benefits like preventing cancer have been proven to come from drinking organic green tea. Aside from that, here are a few more benefits of green tea to the health of a person:

• Prevents flu – Green tea can boost immunity against influenza
• Lowers Blood pressure – Blood pressure can be lowered by 50% by drinking at least two cups of green tea a day
• Cleanses the Digestive System – Tannins in tea cleanses the digestive tract and can calm a troubled stomach
• Aids in Weight Loss – Organic green tea is rich in antioxidants known as catechins which helps reduce the absorption of fats. Metabolism is also increased by drinking a cup to two of green tea everyday
• Dental Health – Cavity is prevented with the aid of fluoride from green tea. Aside from that, antioxidants kill bacteria and thus fresher breathe is obtained
• Bone Strength – Organic green tea is rich in Vitamin D which helps maintain bone density

Harmful Effects of Organic Green Tea

The hazards of green tea to the health are due to its caffeine. Insomnia can be experienced by those who consume more than five cups of green tea a day. However, compared to coffee, green tea contains lesser caffeine.

Healthy Food Choices

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Eating healthy is something we all would like to do, although it can be hard. In order to eat healthy, you must first make the right food choices. Eating healthy is all about what you eat, which makes the choices very crucial to your results.

healthy

Grains
You should consume 6 ounces of grains per day. To do this, you can eat 3 ounces of whole grain cereals, breads, rice, crackers, or pasta. You can get an ounce of grains in a single slice of bread, or 1 cut of cereal.

Vegetables
These should be varied, as you should eat 2 1/2 cups of them each day. You should start eating more of the dark vegetables, such as broccili and spinach. Carrots and sweet potatoes are good as well. You should also eat more dry beans such as peas, pinto beans, and even kidney beans.

Fruits
Fruits are very important. You should try to eat 2 cups of them each day. Focus on eating a variety, such as fresh, frozen, canned, or even dried fruit. You can drink fruit juices as well, although you should use moderation when doing so.

Milk
Milk is your calcium rich friend. For adults, 3 cups is the ideal goal. For kids 2 – 8, 2 cups is where you want to be. When choosing milk products or yogurt, you should go for fat-free or low-fat. Those of you who don’t like milk or can’t have it, should go for lactose free products or other sources of calcium such as fortified foods and beverages.

Meat and beans
Eating 5 ounces a day is the ideal goal, as you should go lean with your protein. When eating meat, always bake it, grill it, or broil it, as this will prevent grease from adding to the equation. You should vary your protein as well, with more fish, beans, peas, and nuts.

When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard. These foods may add flavor to your dishes, although they can also help raise your cholesterol as well. Therefore, you should try to add these foods and any foods that happen to contain them.

To help keep your saturated fat, trans fat, and sodium low, you can check the nutrition facts label. This label can be found on the food package and will tell you all the information you need to know about the food item.

By picking your foods wisely and watching what you eat, you’ll help control your lifestyle. Exercise is great as well, as it goes along perfect with a healthy eating lifestyle. No matter what your age may be, eating healthy will help you keep your active lifestyle for years and years – even help you and your health in the long run as well.

 

20 Ways to Reduce Blood Pressure Naturally

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Do You know someone who suffers from high blood pressure? Maybe You? Then this is good news! Are you aware that there are simple and inexpensive ways to control blood pressure with food and supplements you already have in your kitchen? Intelligent health conscious people like You can naturally understand these strategies to help maintain lower blood pressure levels.

Because when you understand and follow through with these steps, you will feel more energy and enjoy the benefits of lower blood pressure, experts agree that these steps are some of the most effective in lowering blood pressure naturally.

blood pressure

1. CoQ10 supplements 

CoEnzyme Q10 or CoQ10 For short is a powerful anti-oxidant which is in every cell in your body. Your body uses CoQ10 to derive Energy. In a double-blind placebo controlled study published in The Journal of Human Hypertension, The group which took CoQ10 for just 8 weeks showed a significant reduction of blood pressure. Also in a University of Texas study, people taking oral CoQ10 after just one month experienced significant lowering of blood pressure and 51% of participants were able to discontinue blood pressure medication.

As a side note, blood pressure medication prevents the body from not only manufacturing its own CoQ10, but also your body’s ability to absorb CoQ10. recommended dose: 100-200 mg gel caps each day to help lower blood pressure.

2. Vitamins, Herbs and Anti-oxidants
The following are Doctor recommended daily amounts.

  • Vitamin C – 1000 mg
  • Garlic – 2 cloves
  • Hawthorn berry – 500 mg
  • Omega 3 fatty acid fish oil Gel caps – 1000 mg
  • Vitamin b6 in a natural multivitamin
  • Magnesium – 500 mg
  • Astragalus root 500 mg

3. Food Sources:

In a Greek study that examined the effects of the Mediterranean diet on 20,000 people proved that olive Oil, Fruits and Vegetables were significantly associated with lower systolic and diastolic blood pressure.

  • Celery – 4 sticks a day, relaxes the smooth muscles in the blood vessels.
  • Fresh cold water fish which is high in Omega-3 fatty Acids.
  • Salt – let’s understand the real reason why salt is important to your blood pressure.

We’ve all heard that you need to cut down on sodium in your diet, although this is not bad advice, it misses the point. High sodium intake alone does not increase blood pressure, it is an excess of sodium to potassium ratio.
The ideal ratio is five times as much potassium as sodium in Your diet. You’ll get the best results by eating three servings A day of potassium rich foods such as:

  • Bananas – 1 large
  • Avocados – 1 cup
  • Beans – ½ cup
  • Squash – 1 cup
  • Tomatoes – ½ cup

Low levels of magnesium can also contribute to high Blood pressure, so here are some Magnesium rich foods:

  • Almonds – 1/3 cup
  • Tofu – ½ cup
  • Cashews – 1 cup
  • Raisin bran – 1/3 cup

And finally lets talk about what level of blood pressure is considered high. Right now the threshold pushed by mainstream medicine is 115/75 – 120/80 which WAS considered borderline LOW quite a few years ago. This is because the standard for “high” blood pressure, just like the standard for cholesterol is repeatedly lowered to put more people on medication. Your individual risk factors and age play a big role in determining what is a good blood pressure level for YOU.

So don’t just accept a one size fits all number when it comes to your blood pressure. Ask questions and discuss your health with a nutritionally educated Doctor to find what is best for you.So what about YOU? Are You going to let the silent killer Sneak up on you? Or are You going to take action that will make this highly unlikely?
When You safe-guard Yourself with these proven techniques which You can easily incorporate into your life, then You will reap the healthy benefits.

Used in combination these natural, safe and proven techniques work wonders to keep your blood pressure down and allow you to experience a higher level of health without the unwanted side effects.So take action now and get started today to do one thing from each of the three points above. Each day incorporate the food and supplements listed and You are well on Your way to lower blood pressure. These are proven, safe and inexpensive steps so You can enjoy the benefits now.

Eating Healthy For Vegetarians

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The vegetarian way of eating can be a very healthy style of eating. The rules still apply with healthy eating, although you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hot-dogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren’t willing to eat. For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan on the other hand, will avoid all food that has any trace of animal origin.

healthy

Because they don’t eat meet, vegetarians will often wonder how they’ll get enough protein. Although you may not realize it, the average American actually consumes more protein than he actually needs. For the lacto-ovo vegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more. Some of them you are already familiar, such as kidney beans in chili, re fried beans in Mexican dishes, red beans and rice, and pinto beans. Although some beans taste good as they are, others are available with different flavors to help enhance their taste. Nuts are high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. By having one cup of cooked beans, you’ll get the same amount of protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. To have an adequate intake of B12, vegans should reguarly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.

For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. Beans and leafy green vegetables will also contain some calcium as well.

Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do. This is very important for eating healthy, as well as staying healthy. If you control what you eat, you’ll have many years of healthy eating ahead of you.