Tag Archives: wheat

berries-tequila-l[1]

Eat breakfast to keep off extra weight this holiday season!

If you do nothing else this holiday season, eat breakfast. If you can eat breakfast and then eat every 3 hours you can curb hunger, stabilize blood sugar, and decrease your sugar cravings and overeating. You don’t have to eat large meals, just try to have a carbohydrate and a protein source at each meal and snack to help you feel full and satisfied. If you know you will be eating a big lunch, make your breakfast and morning snack smaller but don’t skip them! 

Don’t feel like eating first thing in the morning?

Have something small and light! You can have a glass of 100% orange juice, skim milk, a piece of fruit, left over pizza, a granola bar, a handful of nuts or cereal, or a Greek yogurt. Any of these foods will jumpstart your metabolism.

Get into a routine of eating every 3 hours. Your daily meal times could look like this:

  • 7 am: Breakfast
  • 10 am: Snack
  • 1:00 pm: Lunch
  • 3:00 pm: Snack
  • 6:00 pm: Dinner
  • 8:00 pm Snack

Eat carbs and protein at all meals and snacks. Some ideas can include:

  • 1/2 cup cottage cheese (protein) with 1 cup of high fiber cereal (carbs)  *Tip: Mix 1/2 cup high fiber cereal with 1/2 cup cheerios or other cereal to make it tastier
  • 2 slices of whole wheat toast (carbs) with egg whites (protein) and veggie sausage (protein)
  • 2 Tbsp Hummus (protein) with carrot, cucumber, or celery sticks (carbs)
  • 8 oz Greek Yogurt (protein) with berries (carbs) or cereal (carbs) mixed in

 

berries-tequila-l[1]

Do you struggle to keep your energy level up during the day?

Help keep your energy levels up by eating breakfast and then eating small, frequent meals every 3 hours. Aim to have some protein and carbohydrates at each snack and meal and drink plenty of water throughout the day.

Try one of these ideas for a high protein, energy packed small meal:

  • 1/2 cup low fat cottage cheese on a slice of whole wheat toast or mixed into 1/2 cup high fiber cereal
  • 1/4 cup tuna salad made with light mayo on whole wheat bread/whole wheat pita and a piece of fruit, or add tuna to a green leafy salad with your favorite veggies and balsamic vinaigrette
  • 1/2 cup egg salad made with light mayo with whole grain crackers and carrot and celery sticks
  • 4 oz sliced turkey and low fat cheese rolled up in a whole wheat tortilla with mustard, lettuce, onion, and tomato and a piece of fruit on the side
  • PB&J on whole wheat bread: Nuts are a great way to get added protein- add a piece of fruit or greek yogurt to complete this delicious meal
  • Choose a whole wheat bagel or multi-grain English muffin with 2 tablespoons peanut butter or  light cream cheese and smoked salmon
  • Oatmeal made with low fat milk and a tablespoon of peanut butter mixed in (or try sliced almonds) with fresh berries or sliced banana

Having a mid-morning and mid-afternoon snack helps you stay focused and energized, not to mention it helps prevent overeating when you get home from work.Try these delicious snacks to keep energy up all day:

  • Greek yogurt with 1/3c trail mix (dried fruit and nuts)
  • 1/2c almonds with a string cheese and fruit
  • Peanut butter spread on an apple and a yogurt
  • Hummus with vegetable sticks/whole grain crackers and a string cheese
  • High fiber cereal (such as raisin bran, shredded wheat or grape nuts) with low fat milk and fruit
  • Low fat cottage cheese with sliced fruit
  • Try a fruit smoothie made with 1 cup fruit (try strawberries, banana, blueberries, or mango) 1 Tablespoon peanut butter, 3 Tablespoons Greek yogurt, skim or low fat milk, and 1 cup ice, blend and enjoy!

I hope these suggestions have been helpful, please let me know if I can help you further or if you have other questions. Good luck!

glutenfree

How to be Gluten Free

There are many reason’s people are going gluten free including many health related reasons.

What is gluten free?

A gluten-free diet is one that excludes gluten.

What is gluten?

Gluten is a protein found in grains and grain products including wheat, barley, rye, and triticale (a cross between wheat and rye). If you have Celiac’s disease, eating gluten causes the small intestines to become inflamed thus eating a gluten-free diet will help with symptoms associated with inflammation of the small intestine.

How do I eat gluten free?

When you start eating gluten free it can be difficult but the more you follow the diet, read food labels, and learn the foods you can eat the easier the diet will be. A gluten free diet should include:

  • All fruits and vegetables
  • Fresh meat and protein including beef, poultry, fresh eggs, fish, and nuts in their natural unprocessed form
  • Most low fat dairy products
  •  Beans, and seeds
  • Grains: There are many grains that are allowed on a gluten free diet including: Amaranth, arrowroot, buckwheat, corn and cornmeal, flax, gluten-free flours (rice, soy, corn, potato, bean), hominy (corn), millet, quinoa, rice, sorghum, soy, tapioca, and teff.

Tips for eating gluten free:

  • Make sure to get enough vitamins and minerals, particularly iron, calcium, fiber, and B vitamins (thiamin, riboflavin, niacin, and folate) you will want to eat a variety of different foods
  • Start to read food labels, and ingredient lists to make sure those foods are not processed or mixed with gluten containing grains, additives, or preservatives
  • Start trying and comparing products to see which ones you like and will fit into your diet the best!
  • Take this new diet as a way to find new foods you never would have tried, get creative!
  • When cooking, baking, or ordering out do not bread foods or order breaded items as these may have gluten in them
  • Look for gluten free foods in your supermarket, and talk to your grocer about which gluten-free grains they offer
  • Most of the grain cereals and containers have recipes on them- try to incorporate a new recipe into your meal planning!

How do I avoid gluten?

To avoid gluten, avoid eating:

  • Barley
  • Rye
  • Triticale
  • Wheat
  • Bulgur
  • Durum flour
  • Semolina

Unless the following products are labeled “gluten-free” and you verify this by checking the ingredient label you will want to avoid:

  • Beer
  • Bread
  • Cakes and pies
  • Candy
  • Certain cereals
  • Cookies
  • Crackers, and croutons
  • Gravy, soy sauce, and food cooked in sauces
  • Pasta
  • Seasoned snack foods including potato and tortilla chips
  • Oats: You can eat oats however they are often times contaminated with wheat during growing and processing and for this reason it is safest to avoid oats

Maintaining a healthy weight

Many people struggle to maintain a healthy weight when on a gluten free diet. To help promote a healthy weight:

  • Eat regular meals and snacks
  • Don’t skip meals
  • Watch portion sizes
  • Eat a balanced diet
  • Stay within your calorie goal
  • Stay hydrated

The bottom line with weight gain is that if you are eating more calories than you need/ use, you will gain weight.

Following a gluten-free diet should not cause you to gain weight; you just can’t eat a lot of the high fiber foods that are typically recommended for weight management. Fruits and vegetables are gluten free and low calorie so enjoy these often!  Focus on eating a healthy, balanced diet and living an active lifestyle!

How can I get help or learn more?

If you have recently been diagnosed with Celiac’s disease, gluten intolerance, or have been told to follow a gluten free diet, contact us today! We will give you the nutrition education needed to follow this diet, meal plans, and make recommendations specific to your individual needs. Contact us today: info@restorativenutritionri.com