26Nov
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Wheat free comparing to Gluten free and finding hidden Gluten in Foods

Many who decide to eat gluten free think it is the same as wheat free. They are different in a few ways. Gluten free eating is wheat free eating, but includes omitting other foods as well. If you decide to eat gluten free, you would not eat: any food that is made with wheat or white flours including pizzas, cakes, breads, pastas and pancakes.

Wheat free is avoiding only wheat and wheat products. Not eating wheat can be a challenge since some foods ‘hide’ wheat in them.  Food labels have to clearly mark on the label ‘gluten free’ when the item has less than 20 parts per million to it. This is level safe for those who have celiac disease to consume.

There are many gluten free bread and pancake recipes so you can still enjoy your favorite foods. You can even order specialty items like crackers, breads, cakes and waffles. They are all gluten free. When dining out, restaurants have begun to develop a gluten free menu to service their customers.

If you wish to eat gluten or wheat free, you must learn to read food labels. Labels will clearly tell you first if the item is gluten free. Then you are able to read ingredients to make sure there is not any wheat in the food.

If you are like me, you were confused as well about gluten verses wheat free. Remember gluten free includes wheat but more. It would include anything made with wheat flour or white flour.  Adapting to this lifestyle is pretty easy to do if you read labels.

When deciding to not consume wheat or gluten in your diet, the hardest part of the diet is being able to detect hidden wheat in food. The easy part is reading the label seeing gluten free or wheat free. There are many foods that contain wheat or gluten. I learned this when I decided to become a vegan. The hidden dairy really shocked me.

Some of the foods that contain gluten I was surprised by. A few of the foods that contain gluten are beer, hot dogs, soy sauce, meat substitutes, and ice cream.  When ordering out, consider not ordering any fried foods. Fried foods are breaded usually with flour so do contain some gluten.

It is important to know the hidden sources of gluten or you could find yourself suffering from symptoms of eating gluten but not knowing where the gluten came from. One thing that really surprised me was if you share your toaster with someone who eats regular bread, you could get traces of gluten from sharing the toaster. It could be enough to alarm you with the effects of the gluten. Baking items that have gluten also have the same effect. Particles from food that contains gluten can linger in the air for as long as twenty four hours after baking.

A wheat free diet can take some getting used to, but if you are sensitive to it your comfort level is worth the learning curve. Two things that are helpful to remember: there are obvious wheat source and many hidden wheat sources. The trick is to learn them both.

19Nov
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Food Test

When wanting a definite diagnosis of a wheat sensitivity, you doctor will first do an in depth physical examination. There are five other test they many perform to get an accurate diagnosis for you. These tests are blood test, skin allergy testing, food journals, and food testing in the hospital and elimination diet.

A blood test would tell the doctor if you produce any antibodies that indicate an allergy to gluten. Doctors often use this test when they cannot do a skin test because of a skin infection or other skin disorder present. It is not the preferred test for a diagnosis.

When doctors preform a skin test on a patient they put tiny allergen extracts including the wheat extract on the top and pricked in your skin.   The usual location for the skin test is the forearm but it can be done on your upper back. The doctor and nurse watch your skin for fifteen minutes. If you are allergic to wheat, your skin will get red and raised. The most common side effect of this test is rash and itchiness.

A food diary is when the doctor instructs you to write everything you eat for a period of time. In this diary, you would also note how you felt after eating and any reactions you experienced.

An elimination diet is when you omit wheat from your diet. This is a common way to test for the allergy. If you remove the offending item (wheat), it is likely you will improve.  Then under your physician’s direction, you would add these items back into your diet, and making note of any discomfort.

The food challenge test is when they give you in a hospital setting usually capsules of the food item you suspect you are allergic to.  Yu continue to eat food in small qualities of the food suspected you are sensitive to, while making note of any reactions. This is for extreme allergies usually.

In today’s high technology medical field, it amazing to me that we can pinpoint our allergies to blood tests and skin testing. It is so useful knowing your allergies for your comfort and your health.  If you are suffering or feel you may be allergic to gluten or wheat, it would be wise to contact your doctor for testing.

12Nov
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Marathon Training

Anyone can run a marathon even novice runners. Marathon training should be fun yet challenging. Crossing the finish line in a marathon which is 42 kilometers long, is a challenge that many people can not claim to have earned. Marathon training can be completed in as little as 16 short weeks.

Why to Run

Motivation is the biggest drive in running a marathon. Being able to complete a marathon you must first build up the mental stamina so you can get in a  frame of mind to complete the race. You also have to keep being motivated every single day to keep training until race day. The fact is when surveying those who have completed a marathon, they typically claim that the race was much harder than they thought it would be. One of the hardest obstacles you will face is training hard enough to be able to cross the finish line with a smile on your face.

Your Goals

Most runners will have a completion time goal in their mind, and they train to make that goal happen. It is much like weight loss or other fitness goals in mind. The first thing to remember about finish time goals is it needs to be attainable. It is not likely you will finish a marathon in two hours. It is doable more than likely to complete it in four hours however. If your goals are reachable, it is likely you will get very discouraged and quit early in training.

Shoes and clothes

It is important you wear the right clothes and have you shoes properly fit to run a marathon. In fact,you will probably want more than one pair of shoes. Most running enthusiasts recommend the runners going to a running store, and ask for you foot to be fitted. They can also watch you run and recommend a shoe that will be able to meet your running need the best.

Fueling for your Runs

Running is different than weight lift. The nutrition is very different. In order to fuel properly, you will need to eat more complex carbohydrates that protein. In fact, most nutritionist recommends that you eat as a runner 65% carbohydrates, 10 % protein, and 25% fat intake. This does not give you a pass to eat french fires and other junk foods. The carbohydrate intake should be complex carbs like brown rice or oatmeal.

Staying Hydrated

For every 30 minutes of running, you will lose about 200-250ml of fluid. For this reason it is vital you drink water often when running. The experts recommend you eight yourself before and after your run to know exactly in ounces how much water to drink. It is recommended as well to drink water ( or electrolyte enhanced water) or Gatorade ( or other sports drink).

Injuries Will Stop Training

Injuries are one of the number one causes of delayed training. It is important not to run every day. You legs and energy needs to have enough rest to be able to run effectively.  It is also important to avoid injury when you are not running to apply ice your shins and feet to make sure when you are running they will not hurt. This will greatly increase you mileage and reduce soreness.

Before you begin

It is recommended that before beginning any marathon training, you should be able to run for thirty minutes without stopping to walk. It does not matter if you can run 2 miles in that 30 minutes or 4 miles. What matters is your endurance. The reason is a marathon is all about pacing yourself effectively so you can finish a race.

When you start your marathon race on race day, you will feel pumped up and ready to tackle the race. Be careful to pace yourself well even if you run slower than everyone else. Pacing yourself will help with your energy and will help you be able to finish the race in good time. The marathon race is one goal and achievement that you will feel pride when you accomplish. The fact is only one percent of people ever complete a marathon.

Five common Mistakes New Dieters Make

We’ve all been there. You decide you are tired of being fat. You are tired of nothing ever fitting you. You are dedicated to the change in your diet. You think it has to be successful. I am trying very hard right. There are things you may be doing that can harm your chance that the diet will be successful.

Skipping Meals

It is NEVER a good idea to skip a meal. Many people will skip either breakfast or dinner. They will say they can sacrifice the food in order to lose weight. What this does it triggers you metabolism to slow down and INCREASES the fat production. The best thing you can do is to eat every three to four hours throughout the day. When choosing your foods, it is a good idea to pick foods that are not only low calorie but are good whole foods.

Drinking fruit Juices or Soda

Let face it, many people believe drinking fruit juice is a healthy choice. Most commercial fruit juice is loaded with sugar. They are also packed full of added ingredients. Most of the time drinking a fruit juice is no different than drinking a regular soda. Many people also fall into the Diet Soda trap. They believe it is good for them because it has no calories. The complete opposite is true. It is terrible for you. It is full of fake nutrients and chemicals. Oddly enough, the better choice would be regular soda.

Changing Your Diet to Fast

This is one of the most common mistakes. You are excited. You decide I will lose 20 pounds this month. After all, on The Biggest Loser they lose 40 pounds a month average. You throw away all the junk food. You eat salads, veggies and fruits only. Then it happens. Late at night you binge eat. You will likely eat a lot of calories. The cause of this is changing your diet to fast. The way to avoid this is to first stop eating sweets or quit sodas. After you do that, tackle exercise. After implementing exercise, add more fruits and vegetables. Remember, losing weight is not a sprint race, it is a marathon.

Not Eating Enough Calories

Not eating enough calories is just as bad as eating to many. It is. What happens is if you live on say 600 calories a day for a extended time, you body will begin to breakdown. Not even debating the Starvation Mode myth, the fact is no one has a Basal Metabolic Rate of 600. It would be a minimum of 1200 most likely. In fact, a 9 month old baby needs more calories than 500-600 per day. The trick is learning which calories to eat and finding a balance of carbohydrates, protein, and fats.

Choosing the Wrong Foods

It is not possible to feed a active body on junk foods. You would not be able to run a marathon if you eat pizza, cakes, and all the wrong foods. It is important you start feeding yourself as you are an athlete. Eat lean meats, beans, brown rice, spaghetti made with whole grain, and all the fresh veggies and fruits you can eat.

Changing your diet is never easy. It is best if done slow to insure a life change is completed. Stick with it and expect set backs. If you are consistent, you will reach your goal weight and be so much healthier when you get there. The three main focuses should be eat less junk food, eat more natural, whole foods and move your body much, much more often.