Gluten Sensitivity?
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of our population. Are you one of these people? How do you recognize gluten intolerance symptoms?
First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.
Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.
If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.
So what are the specific symptoms of gluten intolerance and celiac disease?
* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioural changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health
Gluten Free Buckwheat Pancakes
Makes 6 or 7 deliciously light pancakes.
½ cup buckwheat flour
½ cup quinoa flour or quinoa flakes
1 cup yoghurt (or kefir or 1 cup water + 2 T lemon juice)
Mix all these in a bowl, cover with a plate and leave overnight, or 12 – 24 hours.
When ready to cook, add:
1 egg
¼ tsp sea salt
½ tsp baking soda
1 T rice bran oil (or melted butter)
Whisk batter until well combined.
Heat frypan over medium heat with 1 tsp butter or olive oil.
Use a big spoon of batter for each pancake.
Allow each pancake to cook until bubbles appear across the whole surface before turning over. They may not be as firm as wheat pancakes so be careful handling them.
What to eat them with? Here are a few ideas:
* Sliced banana
* Lemon juice and honey
* Yoghurt and berries
Saturday, June 20, 2009
Hike the Chief - June 28th
At the end of this session, June 28th at 11AM, we will be hiking up the Chief in Squamish. This an amazing workout!
This parking area is past the Shannon Falls parking. If you reach town, you've gone too far. The rock face of the Chief itself should also be a clue. After parking, walk up the access road, and into the Provincial Park, in fact, walking through the campsite area (hike-in camping) to the trailhead.
As we climb the Chief, we can decide if we want to go to the first peak or second peak (or third). If it's a sunny summer day, we'll stop at the first peak for a snack and refreshments - at that point we can decide to continue on, relax for longer at the first peak or return down the mountain.
Bring water, runners/trail runners, and wear layers, as you will want to wear light clothes going up but will need something warm at the top, as it can get quite windy. If you have a cell, we can exchange numbers at the trailhead, and this will help if you decide to turn back, or if you are going to take longer than anticipated.
Stuck in a workout rut?
Stuck in a workout rut?
Has your body stopped changing? You probably started Cardio-Core with gusto and excitement which brought you results quickly, right? So why are you now wondering why those changes seem to be slowing down? The answer lies in the F.I.T. Principle:
Frequency: How often are you getting to class and working out?
Intensity: How hard are you working out when you are there?
Time: How long are your workouts?
There are 2 of these three that are actually in your control to change: Frequency and Intensity (the hour of class is sufficient and a constant). So what can you do?
Simply, come to class more often and exercise with intensity! This doesn't mean it will be easy, life does try to get in the way, but, the bottom line is that if you have stopped seeing changes it is because your body is used to the frequency and intensity you have committed to.
Can you add an extra day? Can you be more intentional and proactive about how you perform each exercise in every class? If so, you WILL see the results you desire!
ASK ME if you would like to bump up your membership from 3 days to 4 or purchase a punch card (no expiry) to use when you need a few extra workouts over and beyond the 3 day membership
Has your body stopped changing? You probably started Cardio-Core with gusto and excitement which brought you results quickly, right? So why are you now wondering why those changes seem to be slowing down? The answer lies in the F.I.T. Principle:
Frequency: How often are you getting to class and working out?
Intensity: How hard are you working out when you are there?
Time: How long are your workouts?
There are 2 of these three that are actually in your control to change: Frequency and Intensity (the hour of class is sufficient and a constant). So what can you do?
Simply, come to class more often and exercise with intensity! This doesn't mean it will be easy, life does try to get in the way, but, the bottom line is that if you have stopped seeing changes it is because your body is used to the frequency and intensity you have committed to.
Can you add an extra day? Can you be more intentional and proactive about how you perform each exercise in every class? If so, you WILL see the results you desire!
ASK ME if you would like to bump up your membership from 3 days to 4 or purchase a punch card (no expiry) to use when you need a few extra workouts over and beyond the 3 day membership
STAYING HYDRATED IN WARMER WEATHER
STAYING HYDRATED IN WARMER WEATHER
By Heidi Reichenberger McIndoo, MS RD LDN
As the temperature outside begins to climb, we slowly shed our winter layers and trade them in for swimsuits and t-shirts. That means, ladies, it's time to get comfortable in your own skin. It's time to feel good about your body image, make your wellness a priority and leave the stress of "dieting" behind you for good.
As a mom of two with a full-time job, I look for simple ways to bring my overall wellness to a healthy place. Here are a few tips that rank high on my list.
• Stay hydrated: With rising temperatures, more morning walks with the stroller, and hopefully a few extra minutes devoted to yoga, proper hydration should be top of mind. As a registered dietitian, one of my favorite hydration options to recommend is vitaminwater10. vitaminwater10 is the perfect low-calorie combination... it's only 10 calories per serving, naturally sweetened and it tastes great. It's also packed with the vitamins and nutrients you need throughout the day. Not to mention, dehydration can lead to headaches, sluggishness, dull skin, and more.
• Eat breakfast: Studies show that people who eat breakfast regularly are thinner and meet more of their nutritional needs than breakfast skippers. The morning meal often includes low-fat dairy foods and/or fruit, making for a good dose of calcium, protein, vitamins A, C, and more. For even more morning nutrition, grab a vitaminwater10 essential (orange-orange). It has all the vitamin C of orange juice and only 10% of the calories, plus, it's specially formulated with 9 important vitamins necessary for optimal health. No need to be fancy-a few simple breakfast ideas include: whole grain toast with peanut butter and a banana or low-fat yogurt and berries.
• Get enough fruits & veggies: They're packed with vitamins, minerals, disease-fighting antioxidants, and flavor with few calories. Plus, their fiber and water content help to fill you up making less room for less nutritious, higher calorie foods. Easy ways to boost your intake are tossing blueberries into your cereal, sprinkling dried cranberries onto your salad, or snacking on cubed melon or red pepper sticks.
By Heidi Reichenberger McIndoo, MS RD LDN
As the temperature outside begins to climb, we slowly shed our winter layers and trade them in for swimsuits and t-shirts. That means, ladies, it's time to get comfortable in your own skin. It's time to feel good about your body image, make your wellness a priority and leave the stress of "dieting" behind you for good.
As a mom of two with a full-time job, I look for simple ways to bring my overall wellness to a healthy place. Here are a few tips that rank high on my list.
• Stay hydrated: With rising temperatures, more morning walks with the stroller, and hopefully a few extra minutes devoted to yoga, proper hydration should be top of mind. As a registered dietitian, one of my favorite hydration options to recommend is vitaminwater10. vitaminwater10 is the perfect low-calorie combination... it's only 10 calories per serving, naturally sweetened and it tastes great. It's also packed with the vitamins and nutrients you need throughout the day. Not to mention, dehydration can lead to headaches, sluggishness, dull skin, and more.
• Eat breakfast: Studies show that people who eat breakfast regularly are thinner and meet more of their nutritional needs than breakfast skippers. The morning meal often includes low-fat dairy foods and/or fruit, making for a good dose of calcium, protein, vitamins A, C, and more. For even more morning nutrition, grab a vitaminwater10 essential (orange-orange). It has all the vitamin C of orange juice and only 10% of the calories, plus, it's specially formulated with 9 important vitamins necessary for optimal health. No need to be fancy-a few simple breakfast ideas include: whole grain toast with peanut butter and a banana or low-fat yogurt and berries.
• Get enough fruits & veggies: They're packed with vitamins, minerals, disease-fighting antioxidants, and flavor with few calories. Plus, their fiber and water content help to fill you up making less room for less nutritious, higher calorie foods. Easy ways to boost your intake are tossing blueberries into your cereal, sprinkling dried cranberries onto your salad, or snacking on cubed melon or red pepper sticks.
Lean and Quick - Pork Tenderloin
Pork Tenderloin
Lean and Quick
Ingredients:
1 cup water
1/4 cup apple juice
2 teaspoons dry white wine
1 clove garlic, chopped
2 teaspoons prepared yellow mustard
1 tablespoon lemon juice
1 teaspoon sugar
1 teaspoon Worcestershire sauce
2 tablespoons capers
2 teaspoons olive or canola oil
1/2 pound pork tenderloin, cut into 1/4-inch slices
1 teaspoon cornstarch dissolved in 2 tablespoon cold water
Directions:
Mix together the water, apple juice, wine, garlic, mustard, lemon juice, sugar, Worcestershire sauce and capers.
Add oil to a large skillet and place over high heat until just warm. Add the pork. Quickly brown the pork, cooking for about 3 minutes.
Add the combined liquid ingredients. Bring to a simmer over low heat, just until the pork is done.
Remove the pork to a serving plate. Raise the heat and cook the liquid in the pan until reduced, about 5 minutes. Stir in the dissolved cornstarch and heat until slightly thickened.
Return the pork to the sauce, with any juices, just until the pork is heated through. Serve immediately.
Makes two servings.
Lean and Quick
Ingredients:
1 cup water
1/4 cup apple juice
2 teaspoons dry white wine
1 clove garlic, chopped
2 teaspoons prepared yellow mustard
1 tablespoon lemon juice
1 teaspoon sugar
1 teaspoon Worcestershire sauce
2 tablespoons capers
2 teaspoons olive or canola oil
1/2 pound pork tenderloin, cut into 1/4-inch slices
1 teaspoon cornstarch dissolved in 2 tablespoon cold water
Directions:
Mix together the water, apple juice, wine, garlic, mustard, lemon juice, sugar, Worcestershire sauce and capers.
Add oil to a large skillet and place over high heat until just warm. Add the pork. Quickly brown the pork, cooking for about 3 minutes.
Add the combined liquid ingredients. Bring to a simmer over low heat, just until the pork is done.
Remove the pork to a serving plate. Raise the heat and cook the liquid in the pan until reduced, about 5 minutes. Stir in the dissolved cornstarch and heat until slightly thickened.
Return the pork to the sauce, with any juices, just until the pork is heated through. Serve immediately.
Makes two servings.
Sweat treat without the guilt
LUNA Yogurt Parfait
When your craving something sweet, try this parfait, which offers fibre and protein over ice cream.
Ingredients:
• Nonfat Plain Yogurt
• Assorted berries
• 1 LUNA sunrise bar
Alternate layering yogurt and berries in a clear glass. Top with crumbled LUNA sunrise bar. This is a great (and pretty) way to get your dairy, fruit, fiber and protein into breakfast.
When your craving something sweet, try this parfait, which offers fibre and protein over ice cream.
Ingredients:
• Nonfat Plain Yogurt
• Assorted berries
• 1 LUNA sunrise bar
Alternate layering yogurt and berries in a clear glass. Top with crumbled LUNA sunrise bar. This is a great (and pretty) way to get your dairy, fruit, fiber and protein into breakfast.
Toned Arms for tank top season
Seated row with rotation
Tie the band to a stationary object at about waist height. (When you're seated, the band will be at about chest height.) Sit on a bench or stability ball, holding one end in right hand. Keep hips facing band, but rotate torso slightly to the left. Pull right hand back, grazing elbow behind rib cage. As you draw your arm back, rotate torso slightly to the right, bringing right shoulder back and left shoulder forward. Slowly return to start and repeat. Do 12 to 15 reps; switch sides.
Shoulder Super set
A. Tie the band to the base of a sturdy object. Stand to right side of band, feet hip-distance apart, holding end in left hand, palm facing body. Keeping elbow slightly bent, lift left arm out to side to shoulder height. Hold 1 count; slowly lower and repeat. Do 12 to 15 reps; switch sides.
B. Untie band and place it under the middle of left foot, feet staggered, holding one end in each hand, palms facing behind you. Raise right hand forward to shoulder height while pulling left hand back. Hold 1 count; lower and repeat, lifting left hand forward and right hand back. Do 12 to 15 reps per side.
Triceps extension:
Untie the band and place one end under right foot, holding other end in right hand. Raise right arm next to head, keeping elbow bent and close to ear. Slowly extend arm, then lower to start and repeat. Do as many reps as you can; switch sides.
Tie the band to a stationary object at about waist height. (When you're seated, the band will be at about chest height.) Sit on a bench or stability ball, holding one end in right hand. Keep hips facing band, but rotate torso slightly to the left. Pull right hand back, grazing elbow behind rib cage. As you draw your arm back, rotate torso slightly to the right, bringing right shoulder back and left shoulder forward. Slowly return to start and repeat. Do 12 to 15 reps; switch sides.
Shoulder Super set
A. Tie the band to the base of a sturdy object. Stand to right side of band, feet hip-distance apart, holding end in left hand, palm facing body. Keeping elbow slightly bent, lift left arm out to side to shoulder height. Hold 1 count; slowly lower and repeat. Do 12 to 15 reps; switch sides.
B. Untie band and place it under the middle of left foot, feet staggered, holding one end in each hand, palms facing behind you. Raise right hand forward to shoulder height while pulling left hand back. Hold 1 count; lower and repeat, lifting left hand forward and right hand back. Do 12 to 15 reps per side.
Triceps extension:
Untie the band and place one end under right foot, holding other end in right hand. Raise right arm next to head, keeping elbow bent and close to ear. Slowly extend arm, then lower to start and repeat. Do as many reps as you can; switch sides.
Cleanse your body and cupboard
Spring Cleaning
It’s not unusual at this time of year to get a surge of energy to clean out closets, garages and such. But when was the last time you cleaned out your pantry and refrigerator? A key to healthy eating is a well stocked kitchen. You need to arm yourself with many healthy food choices and rid yourself of unhealthy trigger foods.
Throw Out:
Hydrogenated Oils - These are found in cookies, crackers and a variety of processed foods. The problem is not the fat, but the process. They are changed to make them more stable and have a longer shelf life. The result is an unhealthful, possibly carcinogenic effect in your food. Trans fatty acids work to increase LDL, “bad” cholesterol and they also decrease HDL cholesterol, which is “good” cholesterol. This means that the fats in hydrogenated oil are far more damaging than even saturated fats, which doctors have already determined to be harmful.
HFC’s (High Fructose Corn Syrup) - Check almost any sweet processed food and you will find high fructose corn syrup. It is made by changing sugar in cornstarch to fructose. Why use it? It is cheaper and has a longer shelf life than regular sugar. Research is unclear but high fructose corn syrup has been associated with obesity, diabetes and high cholesterol. Even if unproven, it is clear that this sweetener is high in empty calories that provide no nutritional value.
White Foods - If it’s white don’t bite. In the process of making flour white, half of the good unsaturated fatty acids, that are high in food value, are lost in the milling process alone, and virtually all the vitamin E is lost with the removal of wheat germ and bran. As a result, the remaining flour in the white bread you buy contains only poor quality proteins and fattening starch… White bread is “dead” bread. Look for whole grain foods which are full of fiber and nutrition.
If this is your first time cleaning out the kitchen, it may be discouraging to see just how many foods in your diet are healthful. However, there are endless products on the market that can replace your old favorites. Shop at your local health food market such as Wild Oats and Whole Foods and the shelves are stocked with good-for-you choices. Get excited about some new food choices and enjoy trying some new tastes and your family will be sure to join you!
It’s not unusual at this time of year to get a surge of energy to clean out closets, garages and such. But when was the last time you cleaned out your pantry and refrigerator? A key to healthy eating is a well stocked kitchen. You need to arm yourself with many healthy food choices and rid yourself of unhealthy trigger foods.
Throw Out:
Hydrogenated Oils - These are found in cookies, crackers and a variety of processed foods. The problem is not the fat, but the process. They are changed to make them more stable and have a longer shelf life. The result is an unhealthful, possibly carcinogenic effect in your food. Trans fatty acids work to increase LDL, “bad” cholesterol and they also decrease HDL cholesterol, which is “good” cholesterol. This means that the fats in hydrogenated oil are far more damaging than even saturated fats, which doctors have already determined to be harmful.
HFC’s (High Fructose Corn Syrup) - Check almost any sweet processed food and you will find high fructose corn syrup. It is made by changing sugar in cornstarch to fructose. Why use it? It is cheaper and has a longer shelf life than regular sugar. Research is unclear but high fructose corn syrup has been associated with obesity, diabetes and high cholesterol. Even if unproven, it is clear that this sweetener is high in empty calories that provide no nutritional value.
White Foods - If it’s white don’t bite. In the process of making flour white, half of the good unsaturated fatty acids, that are high in food value, are lost in the milling process alone, and virtually all the vitamin E is lost with the removal of wheat germ and bran. As a result, the remaining flour in the white bread you buy contains only poor quality proteins and fattening starch… White bread is “dead” bread. Look for whole grain foods which are full of fiber and nutrition.
If this is your first time cleaning out the kitchen, it may be discouraging to see just how many foods in your diet are healthful. However, there are endless products on the market that can replace your old favorites. Shop at your local health food market such as Wild Oats and Whole Foods and the shelves are stocked with good-for-you choices. Get excited about some new food choices and enjoy trying some new tastes and your family will be sure to join you!
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