Currently one-third of Americans believe they should be cutting down on gluten in their diet (based on research from NPD Group, a market research firm). However, is going gluten free the answer for everyone?
Eliminating Gluten for Celiac Disease
Gluten is a protein that is found in wheat, rye, and barley. For some individuals who are afflicted with celiac disease (about 1 percent of the population), this means their small intestine becomes inflamed when they eat these foods, which can lead to abdominal pain, diarrhea, fatigue, lactose intolerance, joint pain, migraines, and many other symptoms. For them, eliminating gluten in their diet is key to alleviating these ailments. Currently this is the only cure for the disease.
Gluten Intolerance
Other individuals might be experiencing gluten intolerance. This means they do not test positive for the disease but could still suffer from some of the symptoms associated with celiac disease. For this population, gluten elimination is an option also, but this is not the same condition as celiac disease.
Gluten-Free and Weight Loss
A growing number of people have been eliminating gluten due to the promise of weight loss on this diet. The reason for the weight loss is due to the removal of a lot of products that are typically high in calories such as baked goods, bread, and pasta. The elimination of gluten does cut down dramatically on the number of calories that a typical person might consume in a day.
However, when eliminating these grains, individuals could potentially decrease the fiber in their diet, which we know is a necessity for Americans to help control weight and decrease the risk for heart disease, stroke, and cancer. Also, if people are substituting gluten-free products, they are typically just as high in calories, fat, and sugar as the regular counterparts, so weight loss is not always a guarantee. In addition, these products normally cost two to three times as much.
Alternatives to Going Completely Gluten Free
A gluten-free diet is very restrictive and can be extremely challenging to follow. Instead, focus on reducing the intake of foods containing gluten instead of eliminating them. Also, try to incorporate more foods that are naturally gluten free: fruits and vegetables!
There are many ways in which you can achieve a healthy lifestyle without restricting yourself and going on the gluten-free diet.
It’s Good Friday! That means two more days until we find ourselves seated around the Easter dinner table, snacking on chocolate eggs, and getting second helpings of ham.
It’s important to remember that even though physical activity is important to overall health and weight-loss or maintenance, you can’t out-exercise a bad diet. A person may be able to burn roughly 300 calories for a 3-mile run or 30 minutes on the elliptical, but it is very easy to consume 300 calories in just a handful of candy, a large soda, or a coffee drink with added flavors and whipped cream.
As you try your best to maintain healthy eating patterns around the holiday, try this weight-loss circuit to help shed calories before (and after) the big feast. Alternating cardio exercises with higher-impact or combination strength moves will keep your heart rate elevated throughout the entire workout, thus burning more calories!
Complete 45 seconds of each exercise, allowing 15 seconds of recovery time in between each exercise. Try not to rest for more than the allotted 15 seconds in order to keep the heart rate up. Repeat the circuit 3 times through for a jam-packed 24-minute workout! Watch our short video for exercise demonstrations!
- Butt kicks
- Squat, bicep curl, shoulder press
- Line jumps
- Rolling medicine ball push-ups
- High knees
- Side lunge with upright row (switch sides halfway through)
- Plank jacks
- Plié squat with overhead medicine ball swing
It's that time for another season of candy! Actually, none of these candies would be considered healthy, but some of them are definitely better than others. Plus, with all things, it is important to keep in mind the importance of moderation, even when digging through your Easter basket. Here is a rundown of some of the most popular Easter candy choices and what you would have to do in order to burn them off.*
2 Dark Chocolate-Covered Peeps: 110 calories
How to burn it off: Walking for 30 minutes at 3 mph
4 Peeps: 128 calories
How to burn it off: Low-impact aerobics for 25 minutes
35 jelly beans: 140 calories
How to burn it off: Raking the lawn for 30 minutes
1 Reese’s Peanut Butter Egg: 180 calories
How to burn it off: Jumping jacks for 20 minutes
10 Cadbury Mini Eggs: 158 calories
How to burn it off: Ballroom dancing for 30 minutes
1 Cadbury Creme Egg: 150 calories
How to burn it off: Golfing while walking and pulling clubs for 30 minutes
7-oz. solid chocolate bunny: 1,100 calories
How to burn it off: Playing full-court basketball for 2 hours
6-oz. hollow chocolate bunny: 858 calories
How to burn it off: Running at a 10 min/mile pace for 90 minutes
*Calculations based on a 150-pound person.
Enjoy some of these once-a-year treats, but be aware that they should be included in an overall balanced diet. Try to make these goodies last much longer than just Easter Sunday!
When it comes to the kids, feel free to add some non-candy treats to your child’s Easter basket this year, such as a jump rope, plastic eggs filled with change, or a stuffed bunny. Make these items the focal point of the basket instead of the candy.
It’s easy, when walking and talking with friends or coworkers, to follow their lead and get on the elevator. Time for a change? Try being the leader and lead them toward the stairs instead of the elevator. Not only will you get where you’re going faster by taking the stairs, but you will also burn more calories throughout the day.
February is "Take the Stairs" month, so try to break the habit of using elevators! You have the power to persuade others to take the stairs and become more active.
Not only is it good to take the stairs when you have the choice, but it’s also good to incorporate stairs into your workouts. If you have stairs in your house or at the gym, that is great! But not everyone has that option, so you can resort to a stair climber or stair stepper. Most gyms have a cardio machine that simulates going up stairs.
Incorporating stairs will help to improve your aerobic conditioning and lower-body strength. Try this indoor workout during the winter months and look around for a set of stairs you can use outdoors when it’s nice outside.
- Jog in place for 3 minutes to warm up
- 20 jumping jacks
- 3 minutes on the stair climber at a moderate intensity
- 20 jumping jacks
- 20 squat hops
- 5 minutes on the stair climber at a moderate intensity
- Jump rope for 3 minutes
- 20 jumping jacks
- 20 squat hops
- 5 minutes on the stair climber at a moderate intensity
- Jump rope for 3 minutes
- 5 minutes on the stair climber at a moderate intensity
- Walk a lap around the fitness center/house to cool down
Legs burning? That’s okay. Your lower body will thank you for trying something new and incorporating more stairs!
Some exercise is better than none!
We all know how difficult it can be to make time for exercise when you have a million things to do in the day. Sometimes making it to the gym (or even the on site fitness center) just does not make the cut, even though you know it should be a priority. The good news is that there are plenty of ways to get some exercise in on days that the gym is just out of the question.
Changing your daily routine to fit in 30 minutes of exercise can put you in a better mood and takes away the guilt of missing a workout. These are some great alternatives for exercise to help you burn some calories throughout the day.
Park farther away. Whether at work or at the grocery store, park in the back of the parking lot so you have to walk a little farther. It will take some extra time to get inside, but those few extra feet you need to walk will add up by the end of the week.
Take the stairs instead of the elevator. Taking the stairs is a great way to get your heart pumping and burn some extra calories while at work. This is also something that you could do for 10 minutes in between meetings. Instead of grabbing some coffee, hit the stairs and climb up and down for 10 minutes.
Exercise on your lunch break. There are several ways for you to get in 15 to 30 minutes of exercise on your lunch break depending on how long you have. A few great ideas are walking around the building; climbing stairs; or doing jumping jacks, push ups, or crunches.
Grab the basket at the grocery store. When you carry the basket, you’re using your upper-body much more than you do when pushing a cart.
Simple and easy, take the next few minutes to rotate through these simple exercises three times, 10-15 reps each:
1. Chair Dips - stand in front of a stable chair, place your hands on the seat of the chair and walk your feet out in front of you. The further out you place your feet, the harder the exercise. Now slowly lower your body, bending at the elbows until they reach 90 degrees and then straighten your arms to the starting position.
2. Squats - with your feet hip width apart, keeping your chest up slowly sit back as if you were to sit in a chair. As you lower your body keep your knees in line with your ankles, do not allow your knees to go out past your toes. Once your thigh is parallel to the ground, drive through your heels to stand up.
3. Push ups - place your hands shoulder width apart on the floor, either remaining on your knees or up on your toes, walk your hands out until your body forms a straight line. Avoid letting your hips drop or raise up, do your best to maintain proper form. Slowly bend your elbows lowing your chest and body to the floor maintaining that straight line. Once you are about a fist width from the floor push through your hands, chest and shoulders to the starting position.
One of my favorite holiday traditions is making fabulous treats for friends, family, co-workers, and neighbors. Entire days are spent baking in the kitchen and the best part (after sampling the treats first hand) is hearing how great everything tastes. Little do they know that with just a few simple tweaks, those holiday cookies and candy can be dramatically lower in fat and calories. Here are a few easy substitutions to try:
- Reduce - Many recipes call for an amount of sugar or fat well above the amount needed for taste and texture. Try reducing these ingredients by 1⁄3 or 1⁄2 when making your recipe. By using non-stick pans and cooking spray, you can reduce the oil or butter on baking sheets and pans.
- Substitute! There are healthier alternatives to use without compromising taste. Give the following substitutions a try.
- Eggs - For every egg, use 2 egg whites or 1⁄4 cup egg substitute. Scramblers or Eggbeaters can be found in the dairy/egg section of the grocery store. You can also make your own version of egg substitute: 6 egg whites, 1⁄4 cup nonfat dry milk, 1 tsp. oil, and 6 drops of yellow food coloring. Refrigerate for up to one week.
- Whipped Cream -Make your own! Beat together 1⁄4 cup ice water and 1⁄4 cup non-fat milk powder until thick. Add 1⁄4 tsp. vanilla, 2 tsp. lemon juice and 1⁄4 cup sugar. Another option is vanilla non-fat yogurt.
- Baking Chocolate - Use 3 Tbsp. cocoa powder for every ounce of baking chocolate.
- Applesauce - Rather than using all of the oil, margarine or butter in baked goods, substitute a portion with applesauce. For example, instead of 1⁄4 cup oil, use 2 Tbsp. of oil and 2 Tbsp. of applesauce. The applesauce provides moisture, but you still have the benefits of the fat in the oil and save 23 calories and 28 grams of fat!
- Prunes - For your best baked chocolate recipes, try baby food prunes as a fat replacement. They retain moisture and add to the color. Substitute the same amount as in the recipe, or try replacing with a portion of the prunes.
Whatever you decide to bake or eat this holiday season, just remember moderation. Enjoy 1 or 2 cookies, not the whole batch!! Happy holidays and happy baking!
The holidays are around the corner―time flies! I want to pass along my top five tips to get through those holiday dinners without destroying all the hard work you have put into this thing we call fitness, and still enjoy those once-a-year delights that make life worth living.
I have heard a pretty shocking statistic that Americans will consume an average of 4,500 calories on Thanksgiving, and over 200 grams of fat (and not the good fat, either). I don’t think I have to tell you how long it would take to recover from and burn that many calories. So use these five tips to help you stay on track.
1. Do not skip meals before the “big one.” Many people think starving themselves before the big meal will help in keeping down the caloric intake for the day. WRONG! Remember that you have to keep that furnace burning all day, and if you come into the big meal starving, you will overeat. I guarantee it.
2. Make one run. At the “big one,” have little servings of everything so you can enjoy all the great tastes that come with the holiday, but in moderation. People tend to love one item, eat a lot of it, then go back for the things they didn’t have room for on the first run.
3. Work out! Find 30 minutes that day, and the day after, to get in a workout. Do it fast and furious so you can get back to the family but still keep the furnace hot and continually burning.
4. Avoid alcohol. Alcohol is a double-edged sword in that it tends to lower inhibitions (taking your eyes off your goals) and increase the production and release of a hormone that absorbs fat. If someone has a drink in their hand, they more than likely have their other hand stuffing their face.
5. Keep your goals in the forefront. Why have you come to see me in the first place? Why have you gone through these weeks of physical torture? It’s to accomplish those goals you have defined for yourself and to become the individual you ultimately want to be. You have to remind yourself when you are facing down a loaded turkey with all the fixings of all the sweat and tears you have put into this thing.
You should totally enjoy everything about the holidays, because that is why you work so hard. But learning to enjoy and not destroy is key. Trust me, there is a balance, and your goal is to fill your toolbox to help work toward that balance. Follow this link to test your knowledge of holiday foods!
This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.
The puzzle pieces of successful weight loss or maintenance are not limited to gym visits. They include healthy eating habits as well. Adopting a nutritious diet can seem daunting, so making small changes that add up is often an effective strategy.
Look into how you can incorporate some of the following tips into your own cooking and eating habits:
Cooking:
- Swap cream and whole milk for skim milk in your coffee and cereal.
- Substitute egg whites for whole eggs.
- Use applesauce in baked goods in place of oil.
- Choose lower-fat versions of yogurt and cheese.
- Use nonstick cooking spray instead of oil or butter.
- Trim the fat from meat, remove the skin, and prepare it through baking, grilling, or broiling instead of frying.
- Use spices to pump up flavor.
Smart Choices:
- Eat whole grains instead of refined. They’re nutritious and will keep your stomach satisfied longer.
- Pile on the veggies in sandwiches instead of cheese, extra meat, and mayo.
- Use condiments like mustard, ketchup, vinaigrette, and hummus more often than mayo and high-fat creamy dressings.
- Create bulk on a salad with extra veggies―not bacon bits or cheese.
Eating Out:
- Order a cup of soup prior to the meal. This will reduce your appetite.
- Split an entrée with a spouse or friend.
- Ask for dressings and condiments on the side.
- Order grilled or baked foods instead of those that are breaded or fried.
- Choose a baked potato or salad as a side dish.
What other tips do you have that work for you?
This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.
Your stomach is growling, you’re having trouble concentrating at work, and you can’t help but count the hours until dinnertime. Sound familiar?
Nix the idea of snacking as a diet disaster and feel free to indulge! As long as it’s not potato chips from the office vending machine or candy in the office, snacking can lead to long-term health benefits and healthy weight maintenance.
Aim to eat a 150 to 300-calorie snack with a mix of carbs, protein, and healthy fats in between meals. Most likely, this will average out to eating approximately every two to three hours. Consistently fueling your body provides a boost to your metabolism and prevents the overeating that can happen all too easily when you approach a meal with an empty stomach.
Just remember to compensate for the snacks' calories by consuming smaller meals, so that your calorie distribution remains balanced throughout the day.
Healthy snack options are endless; take a look at the handful listed here:
- Homemade trail mix
- Yogurt and granola or fruit
- A handful of nuts
- Whole-grain crackers and low-fat cheese
- Vegetables and hummus or guacamole
- A piece of fruit—with or without cottage cheese
- Whole-wheat English muffin and peanut butter
- Popcorn
- Protein bar
- Small cup of soup
- Small turkey sandwich with veggies on whole-wheat bread
- Small baked potato with salsa
- Whole-grain cereal with skim milk
What other suggestions do you have for between-meal nibbles?
This blog was written by Penny Pohlmann, MS. Meet our blogging fitness specialists at the NIFS website.
For many years statements like “a calorie is a calorie” and “everything in moderation” were uttered by many health professionals to explain that in regard to weight loss, controlling total calories consumed is the most important factor. That is to say, it does not matter what you eat; whether it be a salad or a fried chicken leg, as long as your total calories remain below a certain number, you will lose unwanted pounds.
Research now suggests that this is not necessarily true. All calories are not equal, and the source of calories does much to help or hinder our weight loss efforts.
Data from a study that surveyed 122,000 men and women for 20 years found that more significant weight gain was linked to the consumption of potatoes (chips, baked, fried, or mashed), sugar-containing soft drinks, butter, refined grains, desserts, processed red meats, and fruit juices. In fact “a single-serving bag of potato chips added to one’s daily intake tacked on 1.69 pounds over 4 years.” Additionally, the study participants who experienced weight loss reportedly ate more yogurt, fruit, nuts, whole grains, and vegetables. The reason for this is simple...the body uses more energy to break down nutrient dense foods than it does to metabolize processed items.
It is becoming more and more apparent that what we eat is just as important as how much we eat. What can you do to help your employees make the most nutritious food choices? Adding healthy vending options and cafeteria discounts on fresh fruits and vegetables is one option. Implementing a well-rounded workplace wellness program can be a great resource for educating your employees about making the best choices when it comes to mealtime and incorporating exercise for weight loss and preventing weight gain.
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