Gluten: so... what is it exactly?

With the gluten-free diet rising in popularity, many of us may find ourselves asking what gluten actually is. I'm here to provide you with the breakdown, along with other related information you ought to know.

As noted by Tamara Freuman, gluten is a storage protein found in wheat, barley, and rye, and also in the lesser known grains of spelt, triticale, kamut, farro, and einkorn. People tend to mix rice into the gluten family, but it actually doesn't contain any. Oats don't contain gluten either, but due to the way they're traditionally processed in the U.S., they often become contaminated by gluten; therefore, when on a gluten-free diet, one should opt for gluten-free oats.

Walking through the grocery store, you may notice of a number of products boasting the gluten-free label, yet they're void of the grains listed above. Many of these foods are naturally gluten-free, but as Freuman points out, companies may choose to use the label as a marketing tactic to make their product appear healthier than their competition. That being said, gluten can also be used to thicken foods, so many unassuming products can in fact be sneaky sources of it. Gluten can appear anywhere, from ketchup to soup, so be weary and check nutrition labels if you're looking to avoid it.

If you're switching over to a gluten-free diet due to Celiac disease (in which gluten damages the small intestine) or because of a gluten-sensitivity (in which gluten may cause discomfort, but does not damage the intestine), there are food swaps that can be implemented for a smooth transition. Freuman suggests incorporating gluten-free oats, brown and wild rice, millet, buckwheat, and quinoa into your diet to replace whole-grains derived from wheat. When baking, wheat-based flour can be substituted for flours made of beans, lentils, chickpeas, or nuts (Bob's Red Mill offers a vast array of gluten-free flours, baking-mixes, and other products). Additionally, gluten-free cereals, sweets, and beyond are becoming more widely available in supermarkets all over, so these foods don't have to be nixed from your diet!

On the other hand, if you don't suffer from a gluten-related illness, buying gluten-free products isn't going to do you any favors; just because they're made without gluten doesn't mean they're healthier than the foods they replicate. In many cases, gluten-free goods contain more sugar and fat than their wheat-based originals to keep the ingredients bound together. Bottom line: if your body tolerates gluten, there's no need to stock up on the made-to-be-gluten-free foods.

If you think you may have a gluten-related illness, be sure to get tested by your doctor before altering your grocery list!

Beets: the little known super-food

As the warmer weather rolls in, many of us will begin to crave our favorite summertime foods. When the sun is pouring down on us as we relax by the pool or bike along the street, nothing seems to sound more appealing than juicy foods like watermelon and mangos. As great as those foods are for you, wouldn't you say that it's about time to think outside of the box? Next time you're preparing yourself a poolside snack, why not reach for some nice, juicy beets?

Yes, I do realize that beets are most likely the last thing you'd think of eating on a hot summer day, or any other day for that matter... but there are plenty of reasons why you should! And, not just during the summer, but at any time of the year (they are in season year-round, after all)! Beets are an incredibly underrated vegetable considering all that they offer. This sweet and low-calorie super-food contains magnesium, calcium, iron (more than other veggies), phosphorus, fiber, niacin, and vitamins A and C. They also contain folic acid, which is needed for the creation and upkeep of new cells, which is important for the physical healing process.

Did I mention that beets also boost immunity and aid in fighting cancer? As if that wasn't enough, the pigment that gives the beet its deep red color is full of antioxidants! These pigments are known as betalain, which serve as an anti-inflammatory and reduce the risk of heart disease.

Oh, you thought I was done. Not even close! Beets also happen to be a great food to eat for weight-loss or simply for staying in shape. They have zero trans fats and saturated fats and are a great food to eat before a workout. Beets are high in carbohydrates which give your body energy, help to improve your cardio performance by allowing you to complete the same amount of exercise with less oxygen, and also lower blood pressure. Imagine how much harder you could go during your sweat session by snacking on some beets beforehand! (For more information on how beets affect athletic performance, click the link here).

Since beets are inexpensive and can conveniently be bought canned (their shelf life will last you around 2 years), there is absolutely no reason not to be eating this amazing food! Beets can be eaten chilled, cooked, boiled, sautéed, steamed, raw, you name it! You can add beets into your salads, sandwiches, and whole-wheat pasta recipes for a mighty health boost, and if you're not a fan of the beet's flavor and don't have the time to whip them into a recipe, I've got you covered. I recently found pre-packaged flavor-infused beet snacks at Albertson's grocery store! Love Beets Baby Beets come in four different flavors: vinegar-infused, sweetfire-infused, honey and ginger-infused, and balsamic-infused. Click the link above to check out the Love Beets website to peruse their other products, beet recipes, and additional info on the incredible beet!

Forget whatever previous notions you may have had on beets and start making them a pantry-staple! They're simply too nutritious to pass up!

Workouts: the wonders of the resistance band

I recently ordered a set of resistance bands, and to say that I was a little excited upon their arrival would be a massive understatement. The resistance band is a low-cost and portable way to modify some of your exercises that may be becoming too easy. As you grow stronger, you might find yourself continuously increasing your sets of reps. With this, your routine could begin to take much longer to complete.

If time is of the essence, consider picking up a resistance band. The added pressure will provide a much needed push to your muscles, and if the band provides you that much of an extra challenge, you may even find yourself having to decrease the number of reps you were doing previously and then work your way back up! This is exactly what I'm doing with a particular exercise that I love.

I've recently found one of my favorite exercises, clamshells, was becoming too easy for me. After strapping my new resistance band around my thighs, I began to feel the burn shortly after beginning my first set. Needless to say, I can't wait to start incorporating my resistance bands into other exercises!

If you have a resistance band of your own or are considering buying one, check out these resistance band exercises from Greatist and put that band and your muscles to work!

Sleep: its imperative role in maintaing a healthy weight

I don't think anybody is going to be disappointed in being told that they may need more sleep (especially all of you college kids out there). By not logging an adequate number of Z's, you can be putting on weight without even noticing. Yep, you read that right. Research has found that when you deprive yourself of sleep, you're prompted to eat more.

So why does this happen? When you don't get enough sleep, your body's ability to signal when you've consumed enough calories is disabled, leading you to consume more than you need to be eating. Not only that, but you're likely to sidestep the healthy snacks in lieu of something more sugary. Due to exhaustion, your body stops producing leptin (a fat cell that alerts your body when you've eaten enough) and produces more ghrelin (a chemical that creates sugar-cravings). Your body is essentially looking for a way to keep itself awake and turns to sugar for a quick-fix.

By logging 7 to 9 hours of sleep, you not only help keep your hunger in check, but you also speed up the growth hormone that works to repaire tissue, which is necessary after you've put your muscles to work.

If you're debating pulling an all-nighter, keep these facts in mind! For more information on the effects of a leptin-sensitivity decrease, as well as helpful tips on how to get more sleep, click the link here.

Coachella weekend: the importance of hydration

The weekend I've been waiting for has finally arrived- Coachella 2013! With the many hours of walking and dancing under the hot desert sun, it's easy to become dehydrated. We've all been told that staying hydrated is important, but at least in my experience, nobody has taken the time to explain why. Below is a breakdown from Eating Well Magazine on why staying hydrated is essential to our health:

- Dehydration can prevent you from efficiently solving problems, keep your memory from functioning at its best, and can negatively affect mood and motivation.

- It's a given that dehydration causes your mouth and throat to dry up, but what you may not have known is that this can lead to bad breath and cavities (at least I didn't!).

- Your blood volume is lowered when you're dehydrated, which makes exercise, or a simple walk up the stairs, more of a challenge.

- When our bodies grow hot, our blood vessels expand to release heat. When you're dehydrated, you remain feeling hot, for higher environmental temperatures are needed for your blood vessels to expand.

- Dehydration is linked to muscle fatigue; in order to prevent this, our joints need water to stay lubricated.  

- Not staying properly hydrated causes your skin to become less elastic.

- In order to rid of your blood's waste, your kidneys depend on water for excreting the toxins through urination.

For a more in depth read on why to stay hydrated, click the link here!

Spiralized veggies: A different type of "pasta"

Somehow, one of my most exciting cooking tools got pushed back into the depths of my kitchen cabinet, only to be rescued this past weekend. I'm not sure how I managed to neglect my GEFU Spirelli Spiral Cutter for so long considering I bought it back in January (straight after writing my "rad innovation" post). Clearly, some cooking was in order.

This little device changed the way I'd previously thought about cooking with vegetables. Simple and effortless, you can take just about any firm vegetable of your liking (I used a zucchini-squash), place it into the spiralizer, and twist the vegetable around to produce long, stringy slices. Drop them into a pot of boiling water to cook and bam! You've got yourself a low-calorie alternative to pasta!

You really can't go wrong with how you choose to dress up your veggie pasta. You can get just as creative as you'd like with seasonings, sauces, and additional vegetable add-ins. I opted for mushrooms, and I must say, they made for a great choice.

There are a variety of spiralizers out there, but the GEFU Spirelli is less expensive than most spiralizers I've come across and works well too (I bought mine on Amazon for just around $30). If you choose to purchase one of your own, or decide simply to use a vegetable peeler or knife, check out the links provided below to get inspired and cook up your own veggie pasta!

Lemon Cucumber Noodles With Cumin

Garlic-Zucchini Pasta

Roasted Carrot Pasta with Beets

Raw Pad Thai

Zucchini Lasagna (this recipe doesn't involve a spiralizer- a knife is all you need!)

I don't know about you, but I'll definitely be giving one of these delicious recipes a try in the very near future!

Face-off: sweet potatoes vs. white potatoes

With the sweet potato coming to rise in popularity, many of us have come to view its white counterpart as the evil, fattening twin, but is this actually the case? When breaking down their respective nutritional values and comparing them against one another, you'll come to realize that white potatoes are not as bad as you may have thought. In fact, the two are more similar than you may think!

Sweet potatoes are known for their many nutrients, which include high levels of beta-carotene (aka vitamin A), vitamin C, vitamin B6, magnesium, iron, copper, manganese, and potassium. White potatoes on the other hand are associated with the unhealthy foods with which they are commonly made, being potato chips and french fries. These fried foods are most typically made with loads of hydrogenated oils, which can be detrimental to a healthy diet.

Because sweet potatoes are more commonly steamed or boiled, they're viewed as the healthier potato option. Say though that white potatoes were prepared more similarly to sweet potatoes. In this case, much health benefit could be derived from them. Similar to sweet potatoes, white potatoes are full of vitamin C, vitamin B6, magnesium, iron, manganese, and potassium amongst other nutrients.

Another important fact to take into account is that both potatoes come in at around the same number of calories, carbohydrates, fat, and protein.

Now, I'm not saying that sweet potatoes and white potatoes are completely equal, for sweet potatoes do have a lower-glycemic index than white potatoes (the lower the index, the longer you feel full) and also contain plenty of vitamin A, where as white spuds do not... but it should also be noted that the amounts of vitamins and minerals shared by both potatoes vary. Certain nutrients may be high in the white potato but low in the sweet potato, and vice versa (for example: sweet potatoes contain higher levels of calcium, but white potatoes contain more of vitamin B6).

With this information in mind, white potatoes should not be neglected. It's about time they received some credit!

Workouts: the almighty plank

For an effective, full-body exercise, planks are a great choice. This exercise works your arms, abs, glutes, and back, and what could be better than working multiple areas at one time? Not having to rely on any additional equipment, planks can be done just about anywhere, be it your bedroom or the gym. Another perk: once the basic plank becomes too easy, you can amp up the intensity simply by increasing your hold-time or by adding modifications, such as executing the plank with a lifted leg, holding for 30 seconds, and then lowering and repeating with the other leg.

One of my favorite plank exercises is the Cat Raise, which you can see by clicking the link here. For more plank routines, check out these options provided by PopSugar Fitness, or if you're looking for a full-out plank workout, try out Cassey Ho's Pilates Bootcamp Plank-a-Thon Pilates Workout (video provided below). I did this routine myself this morning, and it's no joke! If you're looking for a challenge, give this workout a go!

Allergy season: the foods that can reduce bothersome symptoms

Between the gorgeous blooming flowers and the warmer weather, spring is by far one of my favorite seasons. One bit I could do without though is the terrible allergies that ensue.

These allergies are our bodily reactions to the immune system thinking that pollen and other allergy-endusers are going to harm us. In an attempt to safeguard our bodies from these false triggers, the immune system releases a chemical called histamine, which in trying to protect us creates allergy symptoms. At least the intentions are good... We can't hold a grudge for too long anyways considering there are foods that can help in decreasing those pesky symptoms! Below is a list of allergy-fighting foods to eat throughout the spring season:

Fish and Nuts: their Omega-3’s can lessen the risk of contracting symptoms and aid in easing them if they’ve already developed.

Apples: their vitamin C may help in warding off allergies and asthma, and their quercetin content aids in reducing inflammation.

Tomatoes: another great source of vitamin C, these fruits also contain lycopene, which can help fight off asthma-attacks.

Black-Eyed Peas: their impressive levels of folate have shown to reduce allergy symptoms.

Red Grapes: this fruit’s skin contains the antioxidant resveratrol, an anti-inflammatory that could lessen symptoms.

Kale and Collard Greens: these leafy plants are full of phytochemicals, which can help prevent allergies from arising.

To learn more about these allergy-fighting foods and others, check out this article from Organic Gardening and this article from TIME Health and Family!

Sesame seeds: more than just decoration

Sesame seeds are incorporated in a wide array of foods, from the tops of hamburger buns to the outsides of sushi rolls; no matter the dish, these little seeds are sure to make an appearance. Contrary to what I thought not all that long ago, these seeds go far past food decor. Sesame seeds are comprised of protein, phytosterols (which lower cholesterol), iron, calcium, magnesium, zinc, and vitamin B. Add on their disease-fighting powers that could help lessen the risk of heart disease and breast cancer and you've got yourself one incredible super-seed!

So, why wouldn't you want to start sprinkling some sesame seeds onto your foods? Aside from all of the amazing benefits you get from incorporating them, they add a great crunch to any dish! I like adding sesame seeds onto avocados and into soups, and I also love Trader Joe's Multiseed Mini Rice Crackers
for an on-the-go dose. Below are some recipes to inspire you to add some sesame seeds into your next meal!

Sesame Super Bars

Roasted Broccoli with Soy Sauce and Sesame Seeds

Miso, Sesame, and Sweet Potato Dip

BBQ Turkey Burgers (with sesame seed buns)

Sesame Chicken and Noodles in Mushroom Broth

Homemade Whole Grain Crackers (with sesame seeds)

Workouts: mechanical bull riding

No— this is not a joke. If you've ever tried riding a mechanical bull, you can sympathize with me on this.  Over spring break, my parents took me to the Travaasa Spa in Austin for my birthday. The grounds were incredibly calming, rustic, and peaceful with various visitors like myself sporting yoga pants and tennis shoes. Along with the amazing environment, they served the most spectacular food. I could dedicate this entire post to the amazing meals I ate while I was there, but instead, I'd like to share my experience with one of the more unique fitness classes they offered.

(Before the moon-bounce barrier was
completely blown up)

Growing up in Texas, I've seen plenty of people give their best shot at riding the mechanical bull, but I never realized how much of a workout it could be! It's no wonder the spa has a mechanical bull riding fitness class.

Before hopping onto the bull, instructor Ivonete Carothers prepped the class on breathing techniques and movements to use when on the bull. While sitting on a stability ball, we were instructed to keep our spines elongated with a natural arch in our backs, being careful not to flatten or round them. When breathing in, we were to emphasize elevating the chest as well as the curve in our lower back and when breathing out to lessen the curve by engaging the pelvic muscles and abs. (To create a clearer picture, imagine driving your tail bone through your spine and going all the way up to your head, as if being pulled on by a string.) We were also advised to move our hip to the right side when the bull swung left and to the left side when being swung right.

To stabilize ourselves, we were told to squeeze either side of the bull with our inner thighs while using one hand to hold onto the rope provided at its neck. Our free hand was to be held up in the air to aid in further stabilization (I'd always wondered why cowboys did that). After learning the techniques, I felt more than ready to put them to work on my new mechanical workout partner.

As it turned out, my partner and I didn't get along so well. I know this because he was quick to throw me off. Perhaps I needed a bit more preparation; focusing on my breathing and back's arch became a bit of a challenge when I also had to worry about not getting catapulted off the bull. Needless to say, I now have an inordinate amount of respect for anyone who can stay on the crazy machine for even a few minutes. After being bucked off exactly three times onto the moon-bounce barrier that surrounded the bull from all sides, I could very well feel the soreness in my thighs... and my abs got a pretty good workout, too.

Ivonete demonstrating the stability ball exercise

Unfortunately, mechanical bulls happen to be a rather pricey form of exercise equipment, but luckily you can get a similar workout from a stability ball!

Laying down with your back, head, and shoulders against the floor and keeping a natural curve to your lower back, create a 90 degree angle with your legs (like a tabletop) and place the stability ball between them. With your core activated, keep your spine flat on the floor and move the ball to the left, then come up and return to center while lowering your back into place again. Repeat this move going to the right and you've got one rep down. Be sure to only move the ball down as far as you can go without losing stability in your spine.

Ivonete recommends 2-3 sets of 10 reps, but you can increase or decrease the reps according to your ability to maintain your spine's stability. "Do as many as you can with the proper form; quality of movement is more important than quantity", says Ivontete. She also stresses the importance of keeping the spine's natural curve.

Even though this routine won't provide the same experience as riding a mechanical bull, you can still work the same muscles! If you plan on riding a mechanical bull anytime soon, or perhaps in the distant future, I recommend getting started on this exercise now.

Cookie dough yogurt: the healthy alternative

After seeing a recipe by The Suburban Girl Gone Country on Pinterest for cookie dough flavored-greek yogurt, I knew I had to push my lactose-intolerance aside. The thought of a healthy and simple cookie-dough-flavored snack was far too enticing to pass up. Not only that, but I already had all of the mix-in ingredients (sans the chocolate chips) in my kitchen cabinet, so off to the grocery store I went to pick up a cup of greek yogurt!

The verdict: delish. Next time you get the urge
to pull out the roll of cookie-dough, save yourself the guilt (and risk of Salmonella poisoning) by opting for this healthy option instead!  To try the recipe out for yourself, click the link here, and be sure to check out my Healthier Desserts board for more sweet ideas!

Protein: what your muscles crave

Many of us automatically associate large consumptions of protein with body builders, but us regularly-sized muscle folk need to be getting our protein, too. Why, you ask? Well, protein isn't easy for the body to metabolize, which means that your body has to work harder to digest it; thus, protein keeps you feeling full for extended periods of time. Even more so, your muscles are being nourished and their growth is promoted as well. The more muscle you have, the faster your metabolism runs, and this results in your body naturally killing off calories… even when you're doing absolutely nothing. That’s right— you can be sitting on the couch having a movie marathon, and you’re still burning calories.

Key points to take from the above paragraph: protein consumption results in lasting feelings of fullness and fuels muscle growth.

Now that we’ve established the importance of protein, let’s move on to how much you should be consuming. As with any other food, there is no universal amount of protein that we should all be taking in. Each of us needs a different amount based on body weight and workout intensity.

The recommended amount of protein intake per day is typically between .5 and 1 gram per pound of body weight. If you don’t have the most intense workout schedule, you should calculate your body weight against the lower end of the recommended amount (closer to .5). Conversely, if you go harder at the gym, you should shoot towards the higher end (closer to 1). It's a good idea to keep track of how much total protein you're consuming, for there are harms that come with overly excessive protein intake. Amongst the consequences are heart disease, a rise in cholesterol levels, and fat storage. Get your protein fill, but be sure to keep it in check.

Another point to consider is when you’ll be eating (or drinking) your protein. It’s best to space out your daily protein intake and eat it throughout the day as opposed to taking in your entire daily dose at once. This is key since you can only break down so much protein at a given time. Consuming more than 30 grams in a single sitting won't provide any further benefit than taking in 70 grams, and by breaking up your intake, you also help keep your metabolism fired up. It's important to start your consumption with breakfast; since your body hasn't consumed anything during all of those hours of sleep, your protein stores need to be re-nourished. If they aren't, your body may start pulling from your muscle tissue to keep from going into starvation mode. You should aim to continue your protein intake by incorporating it into your lunch, dinner, and in-between snacks.

So, what are some quality sources of protein? I personally stick to lean protein, which includes fish, lean meats, non-fat and low-fat milk, eggs, and yogurt (Greek yogurt is packed with protein!), but there are also plant-based proteins. These include beans, quinoa, lentils, tempeh, and hemp seeds. I must note— not all protein sources are created equal. In order to match up to the quantity of protein found in animal-based sources, the majority of plant-based proteins have to be consumed in larger amounts. Another point to consider is that the carbs that plant-based sources include can make losing weight more of a challenge, but then again, not everyone is looking to lose weight, and Vegans and Vegetarians need their dose as well!

So yes, even us non-body builders need our protein fix... just be careful not to overdue it!

P.S. ~
I'll be back to posting on Tuesday's after today. The rest of the week's posts will be up on Thursday and Saturday, as usual!