Myths About Gluten-Free Diets

Today I heard someone say that a particular shampoo was really good because it was organic and GLUTEN FREE! A few weeks ago I saw a segment on Jimmy Kimmel where they asked people who eat a gluten free diet to explain what gluten is (which they had no idea). 

This gave me a little chuckle because this gluten free craze is getting out of control. My aim today is to explain what gluten is and disprove some of the myths surrounding the gluten free diet. I don't talk much about gluten sensitivity in this post because I'm not an expert if you suspect you have an intolerance you need to see a doctor to be tested. 

Gluten is made up for two proteins Giladin and Glutenin. It is found in wheat, barley and rye. The elasticity of dough and the ability for bread to rise and hold its shape is the result of the gluten in the flour. Gluten is also used as an additive in processed foods to do things like thickening a liquid. Another place where you can find traces of gluten is in products that have been processed on the same equipment as gluten containing foods for example oats.

 If you are eating a gluten-free diet there is a very high chance you are paying more for your food when there really isn't a need to. Gluten-free has become a marketing tool that is raking in the big bucks for food companies. It is at the point now where lotions and shampoo are being advertised as gluten free.

Gluten intolerance and celiac disease are both adverse effects to gluten. There are a lot of symptoms associated with these conditions and it effects everyone in different ways.

On to the myths......

Gluten makes you fat
This is untrue, gluten itself doesn't have kilojoules (calories) associated with it so it isn't contributing to your energy intake. The presence of gluten is irrelevant. The other components in the food such as carbohydrates, fat and protein contribute to the energy content of the food and can intern make you gain weight if you are not eating a balanced diet and exercising. Often gluten free foods have more kilojoules in them because extra sugar or fat has been added to make it taste better.

It is possible to lose weight eating a 'gluten-free' diet because it is likely you are avoiding processed foods, pastries and white bread (which are all quite high in kilojoules) and swapping them for more vegetables, fruits. Also when eating 'gluten-free' it would require you to be looking more at nutrition labels and this can help you to make healthier choices overall. The down-side of this is all the nutrients you miss out on by avoiding whole grain foods.

Gluten is unhealthy
Gluten isn't actually unhealthy for you (unless you have celiacs disease). Gluten doesn't really have any nutritional value itself but it is in whole grain products which provide fibre and certain vitamins that are good for your body.Flour in bread is also fortified with folate. If you are avoiding gluten there is a chance you could become deficient in these vitamins. Just because something says it is gluten free doesn't mean it is healthy, a gluten free cookie is still a cookie with sugar and butter.

(Source)

There isn't really a reason to avoid gluten unless you have a form of gluten intolerance (which your doctor can test you for). Eating a balanced diet (including gluten) is much less complicated and more affordable.

I hope you have a lovely weekend!

Bridget xo

How to Shop Healthy and Cheaply | Bites

Since arriving in Minneapolis it has occurred me that I can’t rely on my parents to make me dinner and buy groceries (I knew it was going to happen obviously but I didn’t think of the logistics). So after an unorganised shopping trip where we managed to squish the loaf of bread, I have decided to set myself the challenge to 1. Becoming better at grocery shopping and 2. Making healthy meals without spending a fortune (leaving more money for exciting adventures). As a newbie to fending for myself I have done a bit of research and together with everything I have learn about nutrition come up with a few tips I am going to try and stick to.

1.   Buy whole unprocessed foods. Most of the time it is less expensive. For example it is cheaper to buy a bag of oats and jazz them up yourself (with fruit, nuts, or cinnamon) than it is to buy a flavoured sachet of oats.
2.   Buy frozen or tinned fruit and vegetables where possible. For obvious reasons these last longer meaning you can buy them in bulk without the worry of spoilage (providing you have room in the freezer). A common misconception with frozen fruit and veg is that they have less nutrients compared to their fresh counter parts. This is not true they can actually have more nutrients because they have been frozen close to harvesting and haven’t been sitting on a shelf where nutrients can seep out. When choosing tinned products make sure there is no added salt in the vegetables and that fruit is canned in natural fruit juice or water to avoid excess sugar.
3.   Buy generic brands. A lot of the time the food product is the same without a fancy label. This doesn’t mean you have to buy everything generic even just getting the basics like rice and flour from these brands can make a difference.
4.  Drink tap water rather than buying beverages (I'm pretty good at this already but it is still a good tip).
5. Buy vegetables in season. They are less expensive and a lot of the time better quality because they are fresher.
6.  Look to buy cheaper proteins (meats, eggs, legumes) and make them more exciting by adding flavours yourself. Less expensive meats such as beef mince or tinned tuna. You can make mince go further by adding lentils or beans to bulk it out a bit.
7.  Making a shopping list and sticking to it. It is easy to impulse buy when shopping (I have found it especially tempting shopping in the US because of all the different products. I want to try everything). By doing this the shopping trip will be quick and more focused.

Something else to consider for us is that it can be cheaper to eat at a restaurant than it is to buy food at the grocery store. The aim is to find a healthy balance in life and just enjoy meal times.

There you have it the 7 little things to try and stick by over the next few months. I might do another post in the future about how practical these tips were and anything else I have learnt.

Hopefully this post is helpful for anyone who has recently started doing their own grocery shopping.

Enjoy!

Chia Seeds

Over the past few years there has been an increased interest in chia seeds (amongst other seeds). Someone asked me the other day about what they are and what they do. I realised I didn't really know the ins and outs of these little guys very well either so after a bit of research this is what I have come up with.

They are small black or white oval seeds. They can be used in sweet and savoury dishes. Some examples of what they can be added to are salads, smoothies, sandwiches, ground up and used to thicken soups just to list a few. 

What are the benefits?

•  They are rich in essential fatty acids which are beneficial for cardiovascular and neural health.
• Chia seeds can help regulate blood sugar levels. This is done by the seeds absorbing liquid in the stomach to form a gel. This gel slows the absorption of sugar into the blood stream. The regulating properties of chia seeds is particularly good for diabetics. 
• The ability for the chia seeds to form a gel in the stomach also makes you feel full faster. This is the result of the soluble fibre and is an added bonus for anyone trying to lose weight.
• The soluble fibre found in chia seeds also helps with digestion.
• Omega-3 fatty acids and omega-6 fatty acids can be found in chia seeds. They are important for your heart and absorption of other vitamins.
• The seeds contain antioxidants, vitamins and minerals which all help to keep your skin, hair and nails healthy.
• Chia seeds are very absorbent and when mixed with water can make a gel to be used as a healthy substitute for certain oils.
• They help you to stay hydrated and to retain electrolytes for longer because they absorb and hold on to liquid in the stomach.

In my opinion introducing chia seeds to your diet would be beneficial for your body. It is important to remember that chia seeds are not a cure for illness or a body transformation miracle worker, incorporating chia seeds into your dishes is simply a step you can take to improving your health.

After my research I am excited to give them a go.

Have you tried chia seeds before? Are you now convinced to try them? What is your favourite way to use chia seeds?

Carbohydrates Are Not The Enemy

I feel like over the last few weeks I have been spending my time reading blogs and neglecting my own blog so here is a little nutrition bite to set me back on track.

Eliminating Carbohydrates from the diet has been a trend in fad diets for years. The misconception when it comes to weight loss and carbohydrates is that they are all bad and will make you gain weight. The truth of the matter is that you need carbohydrates to live. The only food your brain can live off is blood glucose which you get from carbohydrates. Many people don’t realise carbohydrates aren't just in bread and sugary products but they can also be found in fruit and most vegetables.

Grains and carbohydrates provide a vital source of energy that is easily accessible to the body. This makes them effective for fuelling physical activity. Carbohydrates from grains also provide vital nutrients such as vitamins and fibre.

I think when it comes to the grains food group it is all about making smart choices.

-Choose Healthy forms of Carbohydrates. If there is a multigrain option available choose that over the processed white bread or pasta. Wholemeal is the next best alternative. The more refined the flour is (white flour is most refined) the more nutrients are lost. High fibre cereals are also smart choices because they fill you up for longer. Cakes, donuts, and pastries do not fit in the carbohydrate category they are often high in sugar and saturated fat.

-Be aware of portion size. The Australian Dietary Guidelines say that men between the age of 19-70 years should be having 6 serves of grains per day, for females between 19-50 years 6 serves, and for females 51-70 years 4 serves. An example of a serve of grains is 1 slice of bread, 1/2 a medium roll or flat bread, 1/2 cup of rice, pasta or noodles. If you compare these serving sizes of the food you prepare at home or buy at a restaurant it will give you an idea of if you are over consuming carbohydrates.

-Don't be afraid to try something new. There are many different types of grains to choose from. As the saying goes variety is the spice of life. Some you might like to try could be quinoa, buckwheat or barley. 

-Timing of carbohydrate rich meals. Meals that have lots of carbohydrates are best eaten at the time of day where you are most active. For example before or after physical activity or at meals during the day. If carbohydrates are not used as energy they will eventually be stored as fat.

Reducing sugar can be beneficial but it is a different thing to cutting out carbohydrates completely.

When it comes to making food choices I like to use the theory everything in moderation.

Food Labels Explained

Food labels are a useful tool when it comes to choosing which products to buy. The majority of food products have nutrition panels. The only exceptions are foods that don’t come in packaging such as fruit and vegetables, food that is packaged at the point of sale or foods that carry little nutritional value such as tea. My aim of this post is to give a brief overview of how to use these food labels most effectively. So go to your pantry now and find any food product with a label and have a look for these things.

The ingredients list

The ingredients are arranged with the most predominant used in the product to the ingredient with the least amount used. This includes any additives and preservatives. Each preservative and additive has a number written next to it, these numbers can be used to look up and reference what that particular additive does in the food additives list provided by Food Standards Australia and New Zealand. The ingredients list is a quick reference for what the product is made up of and in what proportions. This is also vitally important for people with food allergies.

Allergies

Food companies are required to make the consumer aware of any allergy causing ingredients used in their products. This statement can usually be found near the ingredients list. In addition to this the phrase ‘May contain traces of…’ is used when the manufacturer thinks that there is a chance that small amounts of an allergy causing food could be present.

The Nutrition Information Panel

This is made up of a number of things. 

- Average serving size= This number is decided on by the manufacturer of the food product. It is what they recommend is what one adult would eat in one meal. it can often be unrealistic (I’m not aware of anyone who only eats 3 chocolate malt balls at a time).

-Serving per package= The number of the nominated servings that you can get out of a pack.

-In the nutrition information table there are at least 3 columns. The first column lists the nutrients that contribute to the total energy measured in kilojoules (kJ), as well as other significant nutrients measured generally in grams (g) or milligrams (mg). The second column is ‘quantity per serve’ these are the numerical values that correspond to the nutrients in the first column. They are based on the nominated serving size. The third column is ‘quantity per 100g’ and this also contains the numerical values corresponding to how much of each nutrient is in 100g of product. The per serve column is useful to determine home many kilojoules you are consuming. The per 100g column is a helpful tool when comparing similar products from different brands.

-Some packaging contains a % daily intake per serving and this can be deceiving because it is calculated for a specific height, weight and activity level. I don’t think I have ever based a product selection on this information because only being not very tall and female the information if irrelevant to me.

This is only a brief post and I think I will have to write another one like this with more detail in the future.

I hope you have found this helpful,

Bridget x

Make Your Own Muesli Bars

When I need a quick snack in the afternoon I find myself reaching for a muesli bar.

I found this recipe on Taste.com and made a few alterations. The grains and seeds provide lots of good fats but I must I admit after working out the kilojoules (calories) they are not the healthiest snack you could choose. I originally wanted to make healthy muesli bars but it didn't go to plan and this is what I ended up with.

Make approx. 15 bars

Ingredients:

1 cup rolled oats

1 cup desiccated coconut

1/2 cup LSA (ground Linseed, Almond and sunflower seeds)

1/2 cup sesame seeds

1/2 cup sunflower kernels

1/2 cup pumpkin seeds

1 cup of semi dried apricots cut into small pieces (You can make variations and try different ingredients here)

70 g butter

1/2 cup honey

1/4 cup brown sugar

How to make it:

-Put oats, coconut, LSA, sesame seeds, sunflower kernels and pumpkin seeds in a pan. On a medium heat, stir continuously for 8 minutes until it is a golden brown colour. Leave to cool in a bowl. Stir through apricots.

-Place butter, Honey and sugar in a saucepan. On a medium heat stir for 3 minutes or until the sugar dissolves.

-Bring to the boil and then turn the temperature down so that the mixture is simmering. Let it simmer for 7 minutes without stirring. To test if the sugar mix is ready drop a small amount into icy water and it should form a soft ball.

-Add Sugar mixture to dry ingredients and stir until combined.

-Line a slice tin (I used a 21 cm x 30 cm tin) with baking paper. Spread the mixture evenly and press it firmly into the tin.

-Once cooled, cut into bars and store in an airtight container.

I wrapped the bars individually in cling wrap so that they are ready to go when I am in a rush.

Changes I made from the original ingredients include using LSA instead of wheat germ (only because I couldn't find any at the shops), using apricots instead of sultanas (I’m not a big fan of sultanas) and reducing the amount of butter and sugar.

The Muesli bars are really tasty even my boyfriend liked them (and he is a muesli bar connoisseur). Some suggestion on how to make them even healthier include: substituting coconut for something else and finding healthier ingredients to bind them together. Maybe in the future I might play around with these ingredients.

I would have liked for the bars to hold together better. I think this was the result of reducing the sugar.

Do you have any good healthy muesli bar recipes? Any suggestions for ingredient substitutes?