Gluten Free, Is It for You?

          Gluten free diets have become a recent diet trend among celebrities and people alike. With the increasing popularity and availability of gluten free foods I have gotten a lot of questions about the diet like " Should I be following a gluten free diet?" and "Are gluten free foods healthier?".  The answer to both if these questions is not necessarily and here is why....
          People who should be following a gluten free diet have been diagnosed with Celiac disease or have a gluten sensitivity. Celiac disease is an autoimmune condition in which you have an immune reaction to gluten, a protein found in food products containing wheat, barley and rye. This immune reaction causes damage to the lining of the small intestines preventing the absorption of essential nutrients which could lead to malnutrition and vitamin and mineral deficiencies. Symptoms usually include abdominal cramping, bloating, diarrhea, unexplained weight loss, and anemia. If you have any of these symptoms, I recommend seeing your primary care physician for further evaluation. Diagnosing Celiac disease includes a series of lab tests and possibly a biopsy of the intestines. If diagnosed, treatment includes strict lifelong adherence to a gluten free diet. People who have suffered symptoms related to Celiac disease often see immediate relief after starting on a gluten free diet. 
           Gluten free grains like rice, potatoes, corn, quinoa, sorghum, buckwheat, and amaranth are just as healthy as gluten containing grains, if incorporated into a well balanced diet. So, if you don't have an intolerance, there is no health benefit from restricting gluten from your diet. 
     The take home message is, if you have Celiac disease or a gluten sensitivity following a gluten free diet is necessary for health, but if not you should be following a well balanced diet containing gluten and non-gluten containing grains!

For more information on Celiac Disease and Gluten Free Diet please visit www.celiac.org

       For those of you who have to follow a gluten free diet, check out this recipe for delicious gluten-free chocolate chip cookies!

Gluten-Free Whole Grain

Chocolate Chip Cookie Recipe

Ingredients:

·         1 ½ cups Pamela’s Gluten Free Baking and Pancake Mix

·         1/2 cup room temperature unsalted butter

·         ½ cup brown sugar

·         1 large egg

·         1 teaspoon vanilla extract

·         1 1/2 cups semi-sweet chocolate chips

Preparation:

      1.    Preheat oven to 350 degrees F

      2.    Line 2 large un-greased baking sheets with parchment paper.

      3.    Place room temperature butter, brown sugar in mixing bowl. Beat on high until the mixture is light and fluffy. Add egg and vanilla and beat until combined.

      4.    Add the gluten-free flour mixture to the butter mixture and beat on low until combined.

5.    Add chocolate chips and beat just until blended.

6.    Use a 1 tablespoon cookie scoop or tablespoon to drop cookie dough on prepared baking sheets. Space cookies 1 1/2-inches apart. Bake in preheated oven for 8 to 10 minutes.

Increasing Your Metabolism

What is Metabolism?

Metabolism is a biochemical process by which your body breaks down food and converts food into energy.

3 Factors that determine your metabolic rate or energy needs:

1) Basal Metabolic Rate (BMR) [60-75% of needs]: energy needed for basic body functions like breathing, growing/repairing, blood circulation.  BMR is based on age, sex, body size, and amount of lean body mass.

2) Food Processing (Thermogenesis) [10% of needs]: Energy needed to breakdown and digest food.

3) Physical Activity [15-30% of needs]: Energy needed to perform your daily activities and exercise (i.e. walking, running, cleaning the house, etc.).

The 3 keys to increasing your metabolic rate are to increase your lean body mass, increase your daily physical activity and consume a diet adequate in calories and protein. And here is how...

4 Steps to Boost your Metabolism

1. Aerobic Exercise

• Aerobic exercise works to increase your metabolic rate and is the most efficient way to burn calories.
• Examples: walking, running, playing tennis/basketball, cycling, etc.
• Your body not only burns calories while exercising but continues to burn calories for a period of time after exercise.
•  Higher intensity workouts increase basic metabolic rate more than moderate intensity workouts (e.g.  running vs. jogging).
• Aim for at least 30 minutes of aerobic exercise 5 days a week.

                                                                           

2. Strength Training

• Strength training helps build lean body mass and increases your daily basal metabolic rate.
• The higher your percentage of lean body mass the more calories your body burns a day. This is because lean body mass burns more calories than fat mass.
• Exercise examples: Weight Lifting, Push-Ups, Sit-Ups, Pilates, etc.
• Aim for strength training exercises at least 2-3 times per week.

3. Protein

• Your body burns more calories digesting protein than fat or carbohydrates. Therefore, diets with a higher percentage of protein have a higher percent of calories burned through thermogenesis.
• Dietary protein also helps build/maintain lean body mass.
• How much protein do you need a day?  50% ideal body weight (e.g. Ideal weight: 140 pounds= need ~70 grams protein per day
• Include protein at each meal/snack

•  3-4 ounces protein per meal
•  1-2 ounces protein per snack

 4.  Consume an adequate amount of protein and calories throughout the day!

• Eat at least 1000 calories per day.
• Going on a crash diet will cause weight loss, but your metabolic rate and lean body mass will also decrease. 
• Eat Breakfast!
• Eating first thing in the morning helps kick your metabolism into gear. 
• Eating smaller more frequent meals.
• Eating throughout the day helps keep your metabolism running, allowing your body to burn calories more efficiently.