GLUTEN FREE??

As I mentioned a few days ago, a friend of mine asked for some advice on eating healthier and exercising. Like all women she wants to tone up and feel better for her overall health. Since she has celiac disease, it is a little challenging coming up with a nutrition plan for her. So I have been doing some research and wanted to share this info with all of you in case you decide you want to try it or do have this disease.

Going gluten free seems to be the latest and greatest trend among stars these days. However, anyone who is been diagnosed with celiac disease must conform to this lifestyle of eating. Celiac disease is an autoimmune genetic disease that affects the digestive system leading to damage in the small intestine and malnourishment. The symptoms of celiac disease arise when gluten, the protein found in grains wheat, rye and barley is consumed.

This type of protein is hard to avoid in any products not just bread and so gluten free diets can be hard to stick with and hard to find food to nourish your body. But there are always alternatives; you just have to do some research. The good news is that most protein powders are gluten free! But be sure to check the nutritional info! So this is a great way to add protein to your meals. You can make protein shakes, add it to your oatmeal/cereal, make protein bars, etc. Some great gluten free carbs are  sweet potatoes, white potatoes, Bob’s Red Mill buckwheat cereal, brown rice, Bob’s Red Mill mighty taste hot GF cereal, Bob’s Red Mill ground flax meal, fruits and veggies, rice cakes, organic canned beans, and specialty gluten free breads.

Curious what to drink? Water of course!! Or tea, or coffee!

Going gluten free can be difficult, but it forces you to not eat regular old baked goods and desserts which can be a good thing. However, going gluten free does not always equal being healthy. Many people who jump on the gluten free band wagon think they are being healthy but they just end up seeking the packaged gluten free products, but they are still processed foods and high in calories and carbs and missing the vital nutrients and fiber, and they end up doing more harm than good. The best option is to see the natural GF products as I mentioned sweet potatoes, oats, quinoa, buckwheat, and of course fruits and veggies. Sticking with lean protein sources, fruits and veggies should always be number one on your eating options. Before you ever make any changes to your nutrition, consult a doctor and do some research!

Here is a sample of a gluten free meal plan (this is a pre-contest phase so you’ll notice the food choices are very clean)

 Meal 1:

• 1 cup 1% No Sodium added Friendship Cottage Cheese
• 1/4 cup Bob's Red Mill Hot Buckwheat Cereal with
• 2 tbsp Bob's Red Mill Ground Flax Meal and
• 8 drops NOW liquid Stevia

 Meal 2:

• 6 oz baked tilapia with
• 1tbsp Smart Balance Mayo and
• 8-10 steamed asparagus spears

 Meal 3:

• 5-6 oz (pre cooked weight) Organic Chicken either baked or pan sauteed with
• 1tbsp extra virgin olive oil
• 1-1.5 cups Mixed Veggies (broccoli, carrots, cabbage, snow peas, garlic, and onions) pan sauteeed with
• 1 tbsp Gluten Free Thai Peanut Sauce (organic) and
• 4 drops NOW liquid Stevia

 Meal 4:

• 6 oz baked tilapia
• 85 grams sauteed spinach (lightly use Crisco Butter spray)
• 1 cup organic canned lentils (no sodium added)

 Meal 5:

• 6 hardboiled eggs (whites only) with
• 1tbsp Smart Balance mayo and
• 8 asparagus spears OR

• 6 oz baked tilapia with
• 8 asparagus spears

 Meal 6:

• 4 oz baked or pan sauteed organic chicken breast with
• 1tbsp extra virgin olive oil
• 1-1.5 cups Mixed Veggies (broccoli, carrots, cabbage, snow peas, garlic, and onions) pan sauteeed with
• 1 tbsp Gluten Free Thai Peanut Sauce (organic) and
• 4 drops NOW liquid Stevia

 Meal 7:

• 1 cup 1% No Sodium added Friendship Cottage Cheese

As always here is some more reading for your pleasure!

http://www.bodybuilding.com/fun/bodybuilding-helps-celiac-disease.htm

http://www.bodybuilding.com/fun/are-you-a-gluten-intolerant-bodybuilder.html

Be sure to check out the recipe section, I have added some gluten free recipes!