GLUTEN FREE, Should you follow this trend?

Gluten. I figured I would write a post about this topic because it is becoming so "trendy" today.  First of all let me tell you what the definition of gluten is:

1. the tough, viscid, nitrogenous substance remaining when the flour of wheat or other grain is washed to remove the starch.

2. glue or a gluey substance.

The second definition is a great way to remember glue=gluten.

Now first off, I am not a food-sensitive person, I can usually eat a multitude of foods without any reactions or allergies. Though seeing many friends and celebrities choose a gluten-free lifestyle has prompted my interest. Thought I would delve into the topic and get some much needed information about it, not just for myself but for all of you as well.

When we hear about gluten free lifestyles we assume it is due to an intolerance and or celiac disease.  (A gastrointestinal disease characterized by an inability to absorb the protein gluten, resulting in diarrhea, the passage of stools having a high fat content, and nutritional and vitamin deficiencies. Individuals with celiac disease must avoid ingesting products made from grains containing gluten, including wheat, rye, barley, and oats.)  The American Heritage® Science Dictionary. Retrieved August 27, 2013,  from Dictionary.com website: http://dictionary.reference.com/browse/celiac disease

Like many who are lactose intolerant and unable to digest dairy products have refrained from those foods. Did you know that we all have a lactose intolerance? Yes, just some of us are more sensitive than others. As babies we have the enzymes to help breakdown the lactase, but as we age we slowly decrease the ability therefore making us intolerant to dairy.

Gluten can be put into the same classification, some just do not digest it as well as another.

Okay, those with the disease are completely understandable in order for them to have a proper functioning digestive system, but what about those who just choose it.  Well some may just be doing it because as I said before it's trendy, but I am pretty sure there are a few people out there that are conscious of what they put into their bodies and decided that gluten was not something they wanted. Let me tell you why.

• We do not fully digest wheat. The undigested portions of wheat ferment, and produce gas and bloating.
• Wheat is a pro-inflammatory. A pro-inflammatory quikly converts to sugar, causing a rise in the body’s insulin levels, causing inflammation at the cellular level, and weight gain.
• Wheat can cause leaky gut syndrome. Leaky gut syndrome is a condition where  intestinal substances are leaking into your bloodstream — substances that shouldn’t be there. This is caused by the your body treating the gluten as a dangerous substance and in turn begins to create antibodies to attack it. Although when it begins to attack the food, it also attacks the enzymes that were secreted in the first place to help break it down and in turn breaks down the intestinal walls allowing food and toxins not digested to get into your bloodstream.
• Refined wheat has little nutritional value. The wheat today has to have  nutrients added back into it because of the lengthy processing of refining it. They take out all the nutrients during the preparation. (similar to "from concentrate") And even then, the wheat’s not that healthy, from a nutrition standpoint because it is now enriched with chemically made vitamins and minerals.
• Wheat is one of the top-eight allergens. A lot of people are allergic to wheat — so many that it is one of the top-eight on the allergen list.
• Many people have gluten sensitivity or celiac disease, and don’t know it. \statistically 1 in 100 people has celiac disease — but most don’t know it.  There have been estimates that they are as high as 50 - 70 percent,of the world population.

So what can you do to find out if you are sensitive or have an intolerance to gluten?  Elimination diet.
You will have to eliminate all gluten based foods from your diet for a minimum of 30 days. After the month, slowly re-introduce those foods.  If you have an adverse reaction, it is most probable that you have an intolerance.  Another way to determine this is to actually make note of how you feel without it in your body and then how it feels when you re-introduce it.  Look for symptoms such as bloating, gas, diarrhea, headaches, and even skin irritations.

Here is a list of gluten foods:

barley, rye, oats, spelt, kamut, wheat ( not all oats..make sure they are clean and not manufactured in the same facility as wheat products and you should be okay.)

places you would never think are soup mixes, salad dressings, and sauces. It can also be found in cosmetics, vitamins and even Play Doh.

So now what can you eat?

Veggies..all of them!!

Fruits...all of them!!

Meats/Proteins: poultry, fish, soy/edamame

Dairy: eggs and almond milk

Grains: brown rice, quinoa, uncontaminated oats

Nuts/Seeds: Flax, walnuts, almonds, cashews

Oils/Condiments: Olive oil, almons butter

Miscellaneous: gluten-free pre-packaged foods..but buyer beware..many items sold on the shelves today may be gluten-free but in turn they require another binding agent and have replaced the gluten with fats an sugars.

Easiest way to help you on your way to gluten free is to eat as close as possible to nature.  The less processing the better.

So your choice, if you have not had an intolerance and not diagnosed with celiac, you can continue to add gluten foods to your daily diet. If you want to give it a try, do so. I think I will be doing it as well.  It can't hurt, and what better way to feel even healthier than to keep your body functioning at it's best.

Be well!

6 EASY Steps to Accountability

Webster's dictionary defines accountability as :  the quality or state of being accountable especially :  an obligation or willingness to accept responsibility or to account for one's actions.

We all have days when life just gets in the way, and we just don't want to workout, or stick to our diet. As true as those days and moments happen, we can't use it as an excuse to skip a day and throw our arms up in the air and say we will start again tomorrow. (I am not saying that a rest day is not allowed, it sure is!! but only when it's a scheduled one)

Maybe you keep starting and stopping because grandma had just made some cookies or pie and insists you eat it, perhaps you had a late night and just can't find any reason to wake up early and get moving your body.  It really comes down to how bad you want change.  How bad you want to transform your physical well-being.

When we have moments like this and we revert back to our old ways, remember it is completely normal, but there are two main reasons why as humans we don't persevere and continue to stay motivated.

1. We don't have a strong enough WHY.  Why are you doing this? Why did you start in the first place? If you can connect that why to a really strong reason you are more likely to follow through.

2. Accountability. Do you plan to do this on your own? If so, your chances are very slim that you won't succeed in your goal. When we don't have to be responsible to anyone but ourselves we tend to give a whole lot of slack to ourselves.  If you had a n accountability partner or group that is counting on you to continue your workouts and remain eating healthy you are likely to adhere.  No one wants to feel like they are letting down the group/partner.

So I have thought about this Accountability thing and came up with different ways to ensure you stay responsible.

Staying Accountable

1. Plan out your week. If you take some time on Sunday to write down what physical exercise you are going to do, you make it real. Perhaps you want to go running, how far? Resistance training, how many reps/weight. Oh and don't forget your meal plans. That is super important as well. This is a great way to be prepared for times when you are faced with what to eat and more likely to go through the drive thru.

2 Announce it to the world. Okay not the world entirely, but your world.  Tell your friends, your family, your co-workers etc.  You can call them up, use social media or talk to them in person. By letting others know what you are about to embark on will make you want to do what you set out to do. Seriously, those folks are watching and waiting.  Don't disappoint them my dear.

3. Get involved with a group.  If you register yourself to workout with others, whether it's a gym class, or a boot-camp that you go to once or twice a week, you are committing yourself.  If you have to pay money to go, sometimes that makes you want to go all the more.  It is an investment after all.  If you find a free group/class, you still have folks depending on you to show up.

4. Put your goals on paper.  Ever hear of a dream board or a vision board? Of course you have. Get yourself some magazine clippings and Bristol board and start making a hug collage of all your aspirations/goals/dreams. Now keep it somewhere you can see it everyday!!  If you don't want to do the dream board, then start putting pics of your optimal body on the fridge door, maybe even place a pic on your planner/agenda.  Seeing this will encourage you to stay motivated. We all want to reach our goals and looking at them everyday sure helps put our mind in the right place to achieve them.

5. Measure. Throw away that darn scale. Really it is just a number and is never a true account of your body. We have muscles and they always weigh more than fat so your 140lbs may be perfect for you, so if you are trying to be the 110lbs you were in highschool, think again. Take your measurements. Grab a measuring tape and start with your biceps, thighs, calves, waist, hips, and chest. Now record those numbers and every week, do it again.  You will see changes. (as long as you are sticking to your workout/food plan) Seeing those number change will be a huge motivator for you and help you stick to your regimen, thus making you more accountable.

6. Pictures. Go on, don't be afraid.  I know those initial pictures can be really hard, but you will thank yourself when you are done.  As soon as you about to embark on a fitness routine, either get a friend to take them or stand in front of a mirror. Side, front, back. Snap those pics. Every 30 days take them again.  Once you compare side by side you will see changes and this is going to motivate you. You will see where you need to concentrate more to make the changes you want. Perhaps your arms could use some definition, or you have that dreadful tummy, these pictures will help immensely. When you have completed your fitness program, go show the world.  Go on, post them on facebook and watch the response. All your friends and family will be so proud of you. The best part...you get to inspire others to stay accountable too.

Now tell me, what helps keep you accountable? Do you have another suggestion that works for you? 
What do you do when you are struggling? How do you get out of it and continue to push forward?

6 Steps To Winterproof Your Skin

It's that time again. Colder weather is upon us.
I know that I have always had issues with dry skin, but fall/winter season always makes it worse. I am sure a lot of us go through the same complexion problems.  With the warm, dry indoor air and the really cold temperatures outside our skin is a target for dryness and flaking. Here I offer up 6 Steps to

Winter Proof Your Skin.

Step One:
If you are currently using a foaming cleanser or gel variety you will want to make a switch to a cream based one.  The other ones are formulated to take away excess oils in our skin, which is ideal for summer temps but we need as much moisture we can get, so minimal oil removal is ideal. Another tip for washing our skin is to make sure the water is not too hot.  Yes the warmth feels great especially on those cold mornings but if you are planning on running out the door, stick with warm to cool water.

Step Two:
Remove those dead skin cells. You've heard it before but you need to exfoliate at least two times a week.  Exfoliating helps remove the dry flaky skin and leaves your skin ready to produce fresh new moisture full cells. Quick tip, when choosing an exfoliator pick one that has microbeads in it.  Those ones with ground up nuts or shells in them will be too harsh and cause your skin to tear.

Step Three:
Slather on the intense moisturizers. You probably don't want to use one that leaves that heaviness to your skin but there are some great varieties called serums.  These serums help add that extra moisture layer we are looking for during the colder months. They help seal in the moisture after washing and can help create that fresh dewy look we all want.  After it has dried, add your regular day moisturizer and you'll be all set.

Step Four:
Protect your skin. Wear sunscreen. You've heard it many times and most of us are on the wagon. Please use a SPF. You may think that because you don't spend hours outside soaking in the sun rays that it isn't necessary but walking to and from, driving in our cars and sitting near windows with the sun beaming in still have an effect on out skin.  If you are a skier or participate in winter sports it is a definite requirement.  A moisturizer with a SPF of 20 is sufficient and if you want to add extra protection, when choosing your cosmetics you can find many with SPF in it.

Step Five:
Change your moisturizer.  For the best results, choose a thicker cream. I know as I said earlier we don't want the heaviness so you can choose ones made of avocado or oatmeal.  They will provide that extra protection without the yucky feeling of just too much.

Step Six:
Don't forget your kisser. Our lips tend to get chapped and with those windy cold days it almost seems inevitable. Be sure to exfoliate your lips as well. Our lips do not have any oil glands in them and need all the extra moisture they can get. Be sure to coat with a lip balm or lipstick to keep the cold air from drying them out.

Bonus Step:
This is one I am sure most of us have forgotten. Sure we can apply all the creams and serums we want to help protect and prevent the dryness, but a great way is make sure we are hydrated from the inside.  Be sure to drink you water.

I hope these 6 Steps to Winter Proof Your Skin will help you.  I have been able to maintain a flake free complexion after using the steps mentioned above.  Alternatively, speak to a skin care specialist/dermatologist if your condition is excessive. They will have medicated cleansers and creams that may assist you.

Plan Your Meals for One Week In One Day

We have all read and heard how important it is to meal plan and to prepare our meals in advance so that we do not fall off of our positive food choices. The truth is that we sometimes find it difficult to actually know what to do. I have broken it down for you to help you plan and prepare for the whole week.
Step One
Bake or use the grill for all your proteins. First decide, do you want chicken, fish, or beef? Know that fish will only stay fresh for 1-2 days and beef/chicken about 3-4 days in the refrigerator so it is important if you want fish make sure it is early in the week. Perhaps Trout Tuesday or Mahi Monday. You get the idea. If you want you can freeze them after they are cooked and easy to pull out the night before or morning of, then just warm up in the oven.
Step Two
Time to cook those carbs!  Grains, root veggies. I suggest baking the veggies. These can stay fresh in the fridge for 4 days. They help keep you feeling full and sustaining your energy levels  and offer up some great nutrients.
Step Three
Make a big batch. If you have a slow cooker or crockpot then time to use it! If you have room in the fridge, you can place the whole ceramic pot in the there and make as many servings as you want, all ready to go.
Step Four
Snack time. We all have cravings and need pick me ups. Grab some zippered baggies and get stuffing. Lots of options to choose from: carrots, celery, cucumber, cherry tomatoes, grapes, sliced apples, and nuts.  How about hard boiled eggs? You can also do this with protein muffins or bars.

Limit your snacking though. No more than 2 servings of fruit and 1 oz of nuts. You can go crazy on the veggies because they have minimal sugars.  Keep them in the fridge and when you are on your way out the door, grab a pack or two and keep them in your bag/purse for an easy go to snack.

Here is an excellent crockpot recipe to get you started:

Slow Cooker Lettuce Wraps
1.5 cup of wild rice
2 3/4 cup veg broth
1lb chicken breast cut into 1 inch pieces\
1 shallot, 1 medium carrot, 1 celery stalk finely chopped
8oz sugar snap peas, halved
2 tbsp. raspberry vinegar
1/4 cup fresh parsley chopped
1/4 tsp each  sea salt and black pepper
1 head of Boston lettuce
Directions:
1. Rinse and drain rice, place the rice in the slow-cooker and add broth, celery, carrot, shallot  and chicken. Cover and cook 5 hours or until the rice has opened and NOT mushy.
2. Stir in snap peas, vinegar, parsley, walnuts, salt and pepper
3. Remove 12 leaves from the head of lettuce, rinse, dry. Spoon about 1.2 cup of the rice mixture into the lettuce bowl and roll up. ENJOY.
*adapted from recipes.com*

No Bake Pumpkin Energy Bites

It's the onset of fall and one of my favourite things is pumpkins. Not only do they make an awesome jack-o-lantern, but they are filled with goodness and yummy seeds you can roast for a quick snack.  Remember being able to buy them pre-packaged at the corner store? Well you can make your own without the added preservatives and such that go into those packages.  I will be adding how to make the pumpkin seeds later on but first I want to share this amazing recipe I stumbled upon.. It is guaranteed to be a mainstay in your kitchen. The best part is you can make them all year, not just "pumpkin season".

Makes: About 25 1-inch balls

What's in them and what you need:

• 8 oz. (about 1 packed cup) chopped dates
• 1/4 cup honey
• 1/4 cup pumpkin puree
• 1 Tbsp. chia seeds or flax seeds
• 1 tsp. ground cinnamon
• 1/2 tsp. ground ginger
• 1/4 tsp. ground nutmeg
• pinch of salt
• 1 cup steel cut oats
• 1 cup toasted coconut
• 1 cup toasted pumpkin seeds

How to prepare:

Combine the dates, honey, pumpkin puree, chia (or flax) seeds, cinnamon, ginger, nutmeg and salt in a food processor, and pulse until smooth and combined.

Transfer the mixture to a large bowl, and stir in the oats, coconut flakes and pumpkin seeds until combined. Cover and put in the fridge for at least 30 minutes.

After a half hour use a spoon to shape it into your preferred size of  balls. (an inch is probably good.)  If you prefer you can just press the mixture into a pan lined with wax paper and then cut them into bars or squares..

Keep them in the fridge, and the best part is that they stay good for up to 2 weeks, so you can make lots and not have to worry about running out..you won't want to because they are that good.

Thank me later and ENJOY!

6 Tips on Becoming a Morning Person

If you are anything like me, your bed and sleep are 2 of your favourite things.  After working a full week, the one thing we all crave is being able to sleep in, no alarms, and no responsibilities.  You also know that old saying "the early bird catches the worm" is so very true. You want to start working out perhaps and know that rising early is your only option to find time to get a workout into your busy life but the thought of taking away those precious sleep minutes doesn't entice you one bit.
Well I was a lot like you, and there are many others who feel the same way too.  So after having a few friends ask me how I made the shift and am able to wake up earlier than I really need to I decided to write down my 6 Tips on Becoming a Morning Person.

Tip #1

Lay your clothes out the night before. If you can just get out of bed and slip into your workout gear right away, or place them beside your gym bag so you will be ready to hit the gym without searching for a matching sports-bra.  If you don't go to the gym, you can lay out your clothes for work as well. This saves time to enjoy a cup of coffee or watch your favourite morning show.

Tip #2

Go to bed earlier. Yes. If you plan to wake up at 5.00am make sure you are not crawling into bed to go to sleep at midnight. You will be exhausted and less likely to get out of bed; you'll be hitting that snooze button numerous time.  Our bodies need rest, and some need more than others but please for your own wellness make no exception to get a minimum of 7-8 hours per night. If you are one of those who needs 9hours, well count backwards and get your head on that pillow.  If you find it hard to fall asleep, there are a couple of ways to help you lull off. (listen to meditation audios, turn off the t'v's, the lights, use white noise like a fan, or go to bed at your regular time for a couple nights and still get up earlier than normal, your body will give up and force you to sleep at an earlier time)

Tip #3

Have something/someone depending on you. It could be a mini romantic breakfast with your spouse, it can be your dog who wants to go for a walk or a run. You can have a workout buddy waiting for you at the park or the gym. The point is, if you have someone depending on you and waiting for you to show up, you will get out of bed. Go on, make a date/time with a loved one or friend and make sure you are there.

Tip #4

Ease into it. Let's face it, it is hard to just change our schedules overnight. So if you normally wake at 8am, try setting your alarm to 7:45am tomorrow, then the next couple days, make it 7:30am, etcetera until you get to the time you need. Taking it slow and easing into the change can help tremendously. You probably won't notice much of a difference and be less sluggish in the mornings.

Tip #5

Look forward with anticipation. Perhaps you want to enjoy a leisurely cup of coffee, and read a chapter in a great book.  If you want to take a long hot shower, you know the ones we tend to take on our days off.  Imagine getting one of those throughout the week. What a treat that would be. Having something to look forward to will enable you to jump out of bed a whole lot easier.

Tip # 6

Be Consistent. Set your alarm to get up everyday at the same time, and be sure to go to bed at the same time every night. Mind you, when the weekends come, or you have a day off go ahead and sleep in. Just not all morning. Perhaps instead of 5am be sure to get up by 7:30am.   After consistently sticking to the schedule, your body will adjust and your sleep cycles will average out and you will be waking up early all the time.  It gets easier, especially if you stay consistent. Creating the habit of rising early can aid you in many things.  All those to-do's that you can't seem to find time for, suddenly become available because you decided to rise up early and start your day.

I hope my tips on becoming a morning person have helped you. I know that change is hard. Waking earlier everyday will get you ready and set the tone for the day. When I wake up each morning, my schedule is first to take the dog out,  have a cup of coffee; I then get my workout DVD on and get my blood pumping.  I have a post-workout shake and hit the shower. I have this all done by 7am.  I don't have to get my kids up for school until 7:30am so that extra half hour I spend scanning my planner and jotting down all of the things I want to accomplish that day.
Becoming a morning person is well worth the effort!

Food Cravings, What They Mean and HOW to FIX them.

We have all had food cravings, and we all have indulged those desires. Have you ever wondered why? Do you think it's just a memory of how yummy that food was and your mind is asking for a replay to excite your senses? Well as likely as that can be, there is a deeper meaning behind our food cravings.  I have composed a quick list below that mentions the most common of cravings, what you might want to eat in place of it and why you are probably having the food craving in the first place. Before you scroll down, I want to tell you that most cravings come from a lack or deficiency in our nutrients. Weird isn't it? Most cravings are the first sign that your body is deficient in some nutrient, and is in essence craving it.

Food Cravings And What They Mean

Sugar:
Sugar has the reputation of giving energy.  First off, sugar may give a quick energy boost but if you are craving it, you are most likely in need of CHROMIUM.  People who go for the sweets usually have been engaging in an extreme diet restriction. Yes their body needs more energy, and because of the poor diet they are lacking the energy needed.  Carbohydrates are our energy sources. There are Simple Carbs and there are Complex Carbs. Our bodies are in need of the energy quickly and knows the complex carb will deliver it but, deliver it slow and steadily whereas the simple carb will be more like an instant spike, thus we go for the sweets.  Ever have that 3 o'clock slump..lack of energy? Bet you crave sugar!
The best and healthiest option to deliver that sugar craving is to eat FRESH FRUIT.

Salt:
Ok so you just have to have those potato chips, or pretzels. Well you need SODIUM.  You are probably wondering  how sodium fits into a nutrient your body needs. Well the need for it is very low on the scale, and most people who crave it have been living off raw foods. Sodium in our diets plays a role in allowing our blood pressure and circulatory systems to stay in optimal shape and prevent blood clotting.  I also know that if you find yourself feeling faint or light-headed, a quick lick of a sprinkle of salt will instantly allow you to feel better. This is especially true for those with low blood pressure.
Your best option is to eat SPINACH and CELERY.

Bread & Pasta:
Who doesn't love bread and pasta? I know I do. When we crave it though it is usually because we are in a bit of a mood. These foods are CARBOHYDRATES and they also make our SERATONIN levels rise, which in turn help us to feel happier.  So if you have always considered breads or pasta a comfort food, you are right.  There is one more reason you could be craving them though, an under-active thyroid. Which is also responsible for making people lethargic and low energy, hypothyroidism makes your serotonin levels decrease thus the craving for the carbs.
Healthy option: Whole Grains, Spelt, Ezekiel breads and pasta. Please contact your doctor if you feel you may have a thyroid condition, and get tested so you can be properly taken care of.

Ice:
Yes ice. This craving is mostly seen in pregnant women and usually means low HEMOGLOBIN in the blood. This causes anemia, and the ice actually helps relieve pain and inflammation that anemia causes.
The best solution to raise your red blood cells is to eat IRON rich foods. You can find that in green VEGETABLES, RED-MEAT, and even BEET-ROOT.

Caffeine:
I know, I know, most of us can't seem to function without our morning cup of coffee or tea.  One or two cups a day is fine. Although if you are craving it and find yourself having more than 5 cups a day, be aware that your adrenal glands are most probably taxed. They are definitely not functioning at optimal levels. Caffeine stimulates our adrenals to produce adrenalin. Unfortunately continuously making your body produce it will inevitably make you more and more tired. This only results in you  a constant state of moodiness, fatigue, irritability, and sleep deprivation. Caffeine cravings can also mean a deficiency in IRON, and VITAMIN C.
Your best option to curb that craving and that will help out the adrenals as well is to eat, CITRUS FRUITS and GREENS.

The ideal way to conquer the food cravings is to eat a diet rich in nutrients and as close to nature as possible. Cut back on the packaged foods, the sugars, the white and bleached grains, limit your caffeine intake and be sure to drink your water.