April 27, 2024

Healthy Baking the Gluten Free Way by Gretchen Scalpi R.D.

August 29, 2014 By Leave a Comment

In the past if you needed to bake a gluten free recipe you had to make your own baking mix.  This took a lot of trial and error and often resulted in disaster.  Now you can purchase gluten free baking mixes like Bob’s Red Mill Gluten Free Biscuit & Baking Mix, Arrowhead Mills Gluten Free All Purpose Baking Mix, Bisquick Gluten Free Pancake and Baking Mix, King Arthur baking mix, Pamela’s Baking & Pancake Mix and HEB Gluten Free All Purpose Baking Mix.

The baking mixes are convenient and easy to use and the results are usually tasty.  However, the downside to some of these baking mixes is that they are not as nutritious as they could be. They may not include enriched products like normal baking mixes and flours.  They may also be lacking in fiber and have too much fat.  I’m going to help you create healthier baked goods with the following tips.

1.  Reduce the amount of baking mix in the recipe and add a whole grain flours like Amaranth, Brown Rice, Buckwheat, Millet, Oat, Quinoa, Roasted Soy, Sorghum, Sweet Brown Rice or Teff.

2.  The recommended daily fiber intake for women is 25 grams and 30 grams for men.  Many people don’t meet this requirement on a daily basis.  One way of including more fiber in your diet is by adding fiber to your baking mixes.  Add ground flaxseed, Chia seeds, nuts or sunflower seeds.

3.  Many baking recipes, both gluten free or regular, ask you to include too much butter or oil which increases the fat in your diet.  You can safely decrease the butter or oil used by half but you may have to experiment to get the taste and texture of your baked goods just right for you.  You can also replace butter or oil with fat free plain yogurt, unsweetened apple sauce, pumpkin puree, prune puree, pureed canned pears or mashed bananas.

4.  Reduce the amount of sugar by up to half.  For example if a cup of sugar is called for use only a half cup.  If you want to use a sugar substitute follow the directions that are on the packaging.  You can also reduce the amount of other sugary ingredients like chocolate chips and you can make smaller portion sizes.

5.  If your recipe calls for eggs you can either use an egg substitute to reduce cholesterol or use less yolks and more whites.  Whip egg whites and fold into the rest of the batter to get lighter baked goods.  You can also use the recipe below to substitute for one egg. Double for two eggs, triple for three eggs, etc.

Flax Egg

1 Tbsp Flaxseed Meal
3 Tbsp Water

Directions

Combine flaxseed meal and water and allow to sit for about 5 minutes.  Add this ingredient to your recipe as you would the eggs.

Baking gluten free can easy, nutritious and delicious with just a few adjustments.  Try one or more of the tips above in your gluten free recipes to create baked goods that you and your family will love!

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach®. She is the author of “The EVERYTHING Guide to Managing and Reversing Pre-Diabetes 2nd Ed.”, “The EVERYTHING Diabetes Cookbook 2nd Ed.”, “Pre-Diabetes: Your Second Chance At Health”, “The Quick Start Guide to Healthy Eating”, “The Quick Start Guide To Pre-Diabetes” and “Quick Start Recipes For Healthy Meals”.  To learn more about living and cooking gluten free register for her free webinar “Five Things You Should Know Before You Go Gluten Free!” here!

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Cinnamon Chickpea Clusters by Shirley Plant

August 28, 2014 By Leave a Comment

Busy, busy! Rushing here and there! Take a breather by preparing delicious food ahead of time. Check out this on-the-go healthy snack for the whole family!

Cinnamon Chickpea Clusters
•    1 cup Good Bean Chickpea Sweet Cinnamon
•    1/2 cup puffed quinoa
•    1/3 cup raw almonds
•    1/3 cup raw walnut pieces
•    1/2 cup chopped dates
•    1/4 tsp pure vanilla extract
•    1/4 cup water
•    3 tsp agave nectar or honey

Directions
1.    Place all ingredients in a bowl and mix well
2.    Line a cookie sheet with wax paper
3.    With wet hands take approximately 1/4 cup of mixture and roll into balls and place on cookie sheet
4.    Refrigerate overnight

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

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Indoor Fitness Circuit by Tera Busker

August 26, 2014 By Leave a Comment

If you like to exercise in the open-air, then your “gym” time is totally dependent on the weather. Getting outdoors and taking in the sun on a beautiful day can make your workout enjoyable, but when the weather goes south, running in the rain while dodging puddles in squishy shoes is no fun. So what do you do when a rainy day forces you to forgo your alfresco sweat session and you don’t have the option to go to a gym?

Take your workout inside and use the best piece of equipment you have – your own body! Here is a fast and effective indoor workout that you can do without any fancy equipment. Perform the following exercises at your own risk. Please consult your doctor before beginning an exercise program.

Indoor Circuit

Beginners: Complete each exercise for 30 seconds and rest for 30 seconds before moving on to the next exercise
Intermediate: Complete each exercise for 40 seconds and rest for 20 seconds before moving on to the next exercise
Advanced: Complete each exercise for 50 seconds and rest for 10 seconds before moving on to the next exercise

Squats (Advanced: Jump Squats)
Pushups
Jumping Jacks
Plank
Alternating Reverse Lunges (Advanced: Jump Lunges)
Inchworm (Advanced: Add pushup)
Mountain Climbers
Alternating Side Lunges (Advanced: Skater Lunges)
Rest for 2 minutes. Repeat circuit 2 more times.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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Healthy Habits for Workout Results by Nicole Bryan

August 22, 2014 By Leave a Comment

Not seeing workout results? Give your workouts a boost by implementing these three habits into your workout routine. There are actions you can take (outside of the gym) that will enable you a more effective, efficient and enjoyable workout. Here are three to get you started:

Keep a written log of your progress. Keeping a log of your workout takes the guess work out of training. You’ll no longer need to remember every detail of duration and intensity, sets, reps and circuits to plan your next workout. Every workout will be high quality because progression will be timely and concise.

Revive your focus. Pick up about ten index-size note cards. Write down your goal, and paste any related pictures or colorful images that you can find. Post the cards in locations you’ll see often. Pasting the note cards around your office, the kitchen, bathroom, family room and car works well. Seeing your goal in written form along with images will evoke emotions of having already accomplished your goal, increasing motivation and commitment. Every slight glance helps reinforce your goal to your mind.

Break it down. Break your main fitness goal into smaller steps of monthly, weekly and daily actions to take. Use your calendar to write down mini-goals on the date you’ll complete them, also include specific steps how you will accomplish the task. If you’re feeling overwhelmed when looking at your main goal¬ tackle it step by step. There are two great systems to breaking down your fitness goals:

Firstly, finding an accountability partner will help you stick with each outlined step. Agree on a schedule when you will check in with one another. Weekly or monthly via in person or online. The accomplishments along the way will empower you and fuel your enthusiasm.

Secondly, scheduling a race or organized event is a great way to break down your goals into manageable steps. You’ll be less likely to miss completing a mini-goal when your fitness (and maybe your ego) is on the line. Scheduling a little friendly competition is also an effective method to giving your motivation a quick pick-me-up.

Not all fitness improvements happen in the gym. Establishing a few healthy supportive fitness-habits outside of the gym will enable you to complete successful workouts.

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Is a Warm-Up Essential? By Brett Klika, C.S.C.S

August 21, 2014 By Leave a Comment

How Should I Warm Up?

When you’re looking to maximize results and minimize your risk of injury from an exercise program, beginning each workout with a proper warm-up is key. Warm-up activities are those that prepare the body (and brain!) for what they are going to experience in a workout or exercise program.

An effective warm up usually progresses from low to moderate intensity exercises that involve the muscles, joints, and ranges of motion that will be used during exercise.

According to the American Council on Exercise, a proper warm-up:
• Increases core temperature, which can create better elasticity in muscles and a more efficient metabolism.
• Improves muscles’ ability to contract quickly and forcefully because the brain gets an opportunity to “practice” movement before it is required at a high intensity.
• Delivers more oxygen to working muscles due to increased circulation.
• Improves joint range of motion allowing for greater flexibility and mobility.

In regards to preparation, a warm-up is responsible from safely and effectively transitioning your physiology.  Imagine if your peaceful evening slumber was interrupted by crashing symbols and someone demanding you immediately start doing complex math problems.  How well would you do?  Without a proper warm-up prior to exercise, this is exactly what we are doing to our body.

A great deal of research suggests we part ways with the inactive, stationary, pre-exercise stretching routines many of us grew up doing in favor of a more active, movement- based approach.  Forcing muscles to stretch before blood flow, muscle temperature, and coordination has been temporarily increased may actually INCREASE the likelihood you will get injured from an exercise program.

Most experts recommend at least 5-10 minutes of an active warm-up that combines both general and specific exercises. Spending a few minutes performing a general warm-up consisting of jumping jacks, light jogging, shuffling, skipping, and other upper and lower body movements functions to get blood and oxygen to the muscles while increasing core temperature. It also wakes up the brain and gets it ready to perform.

Brett Klika, CEO of SPIDERfit Kids (www.spiderfitkids.com) is an award winning personal trainer, author, and international motivational speaker inspiring men, women, and children around the world to create a culture of wellness in their home and live the best version of their life.  To contact Brett with questions or comments at brett@spiderfitkids.com.

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Pretzel Chicken Nuggets by Shirley Plant

August 19, 2014 By Leave a Comment

Prepare a healthy post-school snack or dinner fast!

Gluten- Free Pretzel Chicken Nuggets with Dipping Sauce
 
Ingredients
•    1lb boneless, skinless chicken cut into strips or bite sized pieces
•    2 cups Mary’s plain or curry flavoured gluten-free pretzels
•    1/4 cup tapioca starch
•    1 tsp sea salt or garlic powder
•    1/4 tsp pepper
•    1 egg
•    2 tbsp honey
•    2 tbsp grainy Dijon mustard

Ingredients
Dipping Sauce
•    1 cup peaches
•    1/4 cup water
•    2 tbsp tomato paste
•    2 tbsp honey
•    1 tbsp lemon juice
•    1 tsp grainy Dijon mustard
•    1 tsp garlic

Directions
1.    Place pretzels in a plastic bag and with a rolling pin crush into small pieces
2.    In a bowl mix tapioca, salt and pepper
3.    In a bowl mix egg, honey and mustard
4.    Take a few pieces of chicken at a time and dredge in tapioca mixture, then in in egg mixture, then put into plastic bag and shake and coat with pretzels
5.    Place on a parchment lined cookie sheet and bake 350F for 15-20 minutes depending in size of chicken pieces
6.    Mix sauce ingredients together in a blender or food processor and dip chicken into sauce.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

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Must-Try Fitness Classes by Tera Busker

August 13, 2014 By Leave a Comment

Are you feeling bored in your current exercise plan? Are you doing the same thing day after day? Unless you are training for a specific event, adding variety to your workouts is the best way to keep your body from hitting a plateau. Adding in different movements, intensity levels  and  new exercises is just what your body and mind needs to be challenged to keep making progress.  Many gyms offer some great classes that can spice up your routine and may also be covered in the cost of your gym membership. Here are a few classes that you may want to check out.

Suspension Training Class
Have you ever seen those straps that are hanging from the ceiling? That is the Suspension Training System.  Suspension training uses your own bodyweight to develops strength, balance, flexibility and core stability simultaneously. By using different angles during movements, suspension training can challenge all fitness levels . You chose your intensity and make the workout work for you.

Interval Class
Want a fast workout that continues to burn calories LONG after you finish the class? Give an interval class a try. Interval classes alternate between bouts of high intensity exercises with periods of low intensity exercises or complete rest. These classes will challenge you to push your limits so the classes are shorter in duration, but HIGH in intensity.

Cycling Class
Cycling is a great way to get away from the high impact exercises but still get a great workout. This type of class is a welcome change if you are used to workouts that are centered around running or jumping.  During this class your “ride” will simulate pedaling along the flats and up and down hills by varying the wheel resistance and the position of your body.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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Healthy Chicken Tacos by Helen Agresti, R.D.

August 11, 2014 By Leave a Comment

Healthy Shredded Chicken Tacos
Who doesn’t love a fiesta at home?  It’s easy, quick, and never disappoints.  The already cooked rotisserie chicken saves so much time in the kitchen.  I usually remove the skin and white meat in advance.  Then, the chicken is prepped and ready to be reheated.  The salsa can also be prepared ahead of time.

 

Ingredients (serves 8-10)
•    2 rotisserie chickens, skin removed, white meat only, shredded
•    4 roma tomatoes, seeded and chopped
•    1 c sour light sour cream
•    ½ c fresh cilantro, chopped
•    ¼ c red onion, finely chopped
•    4 scallions, finely chopped
•    1 tablespoon hot sauce
•    ½ teaspoon garlic, minced
•    ¼ cumin, ground
•    ½ fresh lime, juiced
•    1teaspoon sea salt
•    ½ teaspoon black pepper, ground
•    16-18 (6 in) tortilla shells
•    1 c lettuce, shredded
•    ½ c goat cheese, crumbled
•    ½ c Mexican cheese, shredded

Directions:
1. Salsa-combine the tomatoes, sour cream, cilantro, red onion, scallion, hot sauce, garlic, cumin, and lime juice in a medium bowl.
2. Refrigerate at least 1 hour and season with salt and pepper before serving.
3. Warm shredded chicken and taco shells in oven or microwave.
4. Fill tortillas with chicken, top with lettuce, salsa, and cheeses.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

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Getting Started by Brett Klika C.S.C.S.

August 8, 2014 By Leave a Comment

Getting Started With 3 Simple Strength Exercises

Strength training helps increase the amount of lean, mean muscle you have.  Muscle burns fuel like an engine, so the more you have, the more fuel you burn. Aside from the ability to burn more calories and fat, muscle adds shape and definition to your physique. Strength training is the practice of improving your own level of strength, whatever that may be!

Bodyweight, dumbells, kettlebells, machines, resistance bands, and a number of other forms of resistance all work to provide a challenge to the body, making it stronger.  In order to continue to get stronger, you just have to find new ways to challenge your body.

Here are 3 exercises to get you started. (As always, consult your physician before performing exercises.)

1.  Lunge (Click to view YouTube video demonstration)
The lunge is a great starter exercise for strength, flexibility, and shaping of the lower body.
1. Start by standing with your feet together.
2. Step forward as far as you can with your left leg.
3. Once your left foot contacts the ground bend both your left and right knee until your right knee is as close to the ground as possible.
4.  Keep your torso upright, your left heel on the ground, and don’t allow your left knee to pass the toes on your left foot.
5. Return to the starting position and repeat on the other side!

Try 2 sets of 10 repetitions on each leg.

2.  Slow push-ups (Click to view YouTube video demonstration)
Most people have at least attempted to do a push-up sometime in their exercise life.  This intense upper body exercise, however, can prove to be a little difficult for first timers.  Here’s a way to start a little slower to build success!

1. Start in the “all 4’s” position with shoulders aligned over the hands.
2. Keeping the shoulders over the hands, bring the knees off the ground so the spine and hips are parallel to the ground.
3.  Squeezing your ab, glute, and quad muscles while attempting to “grab” the ground and slowly lower yourself to the ground, keeping your spine and hips parallel to the ground.
4.  Your chest, belly, and knees should all touch the ground at about the same time.
5.  Once you reach the ground, use your knees to get back up to the “all 4’s” starting position and repeat.

Try 2 sets of 6 repetitions.

3.  Supermans (Click to see YouTube video demonstration)
Strength training can do a lot more than improve your physique.  It can improve your posture and help get you out of chronic pain.  The superman exercise is a great movement to improve posture and strength of the upper back and shoulders.

1. Lie on your stomach with both arms straight out in front of you, thumbs up towards the ceiling.
2.  Pretend that you have a tennis ball tucked under your chin.
3.  Keeping the feet on the ground, arms straight, and chin tucked, lift the chest, arms, and head off of the ground.
4.  Hold for 2 seconds, then return to the starting position and repeat.

Try 2 sets of 10 repetitions

Here’s a quick whole-body beginner workout you can do at home without even changing your clothes!

Enjoy getting stronger, happier, and healthier!

Brett Klika, CEO of SPIDERfit Kids (www.spiderfitkids.com) is an award winning personal trainer, author, and international motivational speaker inspiring men, women, and children around the world to create a culture of wellness in their home and live the best version of their life.  To contact Brett with questions or comments at brett@spiderfitkids.com.

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Blueberry Jam by Shirley Plant

August 7, 2014 By Leave a Comment

If you’re looking for a low-fuss and healthy way to add nutrition into your snacking, food prep doesn’t get much easier than this recipe. Make one batch or several and give away as gifts!

Blueberry Jam

 

Ingredients
•    2 cups fresh blueberries
•    1/4 cup chia seeds
•    1 tbsp honey
•    pinch cinnamon

Directions
1.    Mix all ingredients in a food processor until well combined. Spoon into a glass dish and put in the fridge to gel
2.    Serve a top your favorite toasted bread

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

 

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