Holiday Inspiration

Holiday Inspiration

pumpkin cheesecake cupcakes

This is gonna sound CrAzY but…my wife and I kinda love the gluten free lifestyle even more during the holidays. If I didn’t have limitations I’d eat everything in sight!! (See above cupcakes) People always say, “I feel so bad for you.. You can’t eat bread”. Don’t feel bad. After 9 years, I don’t even think about the bread basket on the table or the cake at the birthday party. I’m also not one to get stomach aches or headaches, I don’t feel sick or bloated. The truth is, our wheat is not what it was 50 years ago. It used to be more natural & had a higher protein content. Today, our wheat is made in a lab and is a hybridized version of what it used to be. It doesn’t benefit anyone. You may tolerate it. But it’s not helping you in any way. There are other grains that do but wheat, is NOT one of them. I would never judge anyone for eating it or having a cheat meal. But don’t be lured into buying something because it says, “100% Whole Wheat”. You’re better off having some steamed brown rice or quinoa if you wanna get your grains in. Don’t mean to pick on these pretty little cupcakes. I just think it’s important to have clear, concise boundaries and the holidays are no exception. Most Americans never lose the weight they gain over the holidays and the pounds just keep adding up year after year. Check in with yourself this year. Set realistic guidelines for making it a balanced holiday. Maybe you’re not ready to give up Gluten… maybe you just wanna eat more veggies or drink more water. Whatever it is, commit to it!

And if you want a workout buddy..my wife is your girl. She’s happy to workout with you but will hold you accountable!! You got this!!

8 Simple Steps to Clean Eating Success

1. Substitution, substitution, substitution!  You can still have the majority of your favorite foods, you just need to substitute for natural clean ingredients.  Eat lots of fruits, vegetables, whole grains (gluten free), natural meats (no hormones, no antibiotics), and legumes.

2. Eat five to six times a day!  Have three meals and two to three small snacks.  You should be eating roughly ever three hours. To keep your energy level up and your digestive system working properly, major meals should include a lean protein, fruits and vegetables, and a complex carbohydrate.

3. Eat within reasonable portion sizes! You should not eat with a goal of being “full”, but instead eat to be “content.”  Your body takes roughly 20 minutes to gauge it’s “fullness”, so if you stop eating at “content”, 20 minutes later you will feel like you ate the perfect amount.  Refer to your Resource Center for more on portion sizes.

4. Drink lots of water!  We’ve all heard this a thousand times, but you need to drink roughly 2 liters of water a day.  Not only can it help you lose weight, but it’s great for the skin and slowing the aging process.

5. Avoid processed and refined foods! Eliminate unnatural flours, sugars, meats, and grains.  Your digestive system is not designed to digest these processed foods.  Stick to natural foods (gluten free of course!).  When you read a label, it should only list a couple of natural ingredients.  If it’s a long lists of unknown ingredients, then avoid it all together.

6. Eat good fats!  Not all fat is bad.  Essential fatty acids are actually a very important part of your diet, they give you energy and help you burn fat. Just avoid the saturated fats, sugars, trans fats, and fried foods.

7. Don’t kill your food!  When eating vegetables, try eating them raw, or quickly steaming them for only a minute or two.  If you cook them too long you will dramatically reduce the nutrients. This is the same for fruits.

8. Don’t go hungry!  If you’re going out to eat, or to a dinner party, try eating something clean and healthy before you leave.  The last thing you want is to be hungry in a place surrounded by unhealthy foods.  I can guarantee you will most likely eat something you will regret.  Eating before hand will give you the option of eating small, or not at all, if the food choices are bad enough.

Eating Gluten Free in Restaurants

When choosing to eat a gluten free diet, it IS possible to have a fabulous meal in a restaurant. It takes a little knowledge and patience but it is easily doable.

Here’s how to keep yourself from accidentally eating gluten…

Know exactly what it is you’re looking out for-

Avoid wheat, barley, rye, & oats (oats can be cross contaminated with wheat unless it specifically says, gluten free). Be familiar with the gluten free diet so you know how to modify your meal. Don’t assume that anything is gluten free! Sometimes restaurants even coat French fries/potatoes in flour before frying to give them that extra crisp. You would never know until your onset of symptoms occurs!

Don’t go to a restaurant extremely hungry-

This is good advice for anyone eating out. When you’re starving, you’re likely to overeat or let your guard down when choosing your meal. A good tip is to keep raw almonds on hand at all times and have a few before you go out to eat. It’ll make it much easier to sacrifice as much as needed to eat right. It will also help you resist the sugary soda and other unhealthy options.

Choose restaurants that have a gluten free menu-

Look online before you dine. These days it’s much easier to eat gluten free everywhere you go. They may even advertise their gluten free menus online. If they don’t, at least you can take a look at their menu to see what you can have. Be prepared to be flexible with your choices. What you order may not have been your first choice, but it may definitely be the healthier choice. Unfortunately, most restaurants won’t allow you to bring in your own food (it’s a health safety issue,) but it’s always easy to make do with they have. Going to an italian restaurant? Ask them to prepare the dish over steamed veggies instead of past. You’ll get the great flavor of the sauce (make sure it’s gluten free sauce of course,) but none of the heaviness that pasta brings. Want a sandwich? Have them serve it lettuce wrapped with tomatoes instead of bread. Opt for the grilled chicken, lean meat, or fish and ask that it be prepared with no sauce and preferably, no butter or oil. Something seemingly healthy can quickly become unhealthy when drowning in a pool of butter and oil. Try asking for a side of lemons, salsa, or balsamic vinegar for some added flavor.

Ask questions-

Tell your server about your needs and if they don’t understand, ask to speak to the manager or chef himself. Ask if the dressing or sauce is made from scratch. Ask if the soup comes from a can. Has the food been dusted with flour before cooking? Has the food been marinated in anything containing gluten? Are there croutons on the salad? Are the bacon bits artificial ? Are your mashed potatoes from a mix or are they made from real potatoes? Do you add anything to your eggs? Does your green tea have barley in it? Kindly ask questions.

Some other things to watch out for:

Chili/soups

pizza

pasta

sauces/ gravy/marinades

salad dressings

sandwiches

Soy Sauce

jambalaya

sausage/crab cakes

breaded/crusted meats & fishes

seasoned ground beef/chicken

tortillas

pancakes

desserts

croutons

veggie/ turkey burgers

 

While finding out if your food contains gluten, you’ll get a better idea of what is in your food and how it’s being prepared. Usually, when you cut out things containing gluten, you’re also getting rid of ingredients that you’re body has a hard time digesting anyway. Ask your server as many questions as it takes to find out how your food is prepared. These days, chef’s are extremely conscious of wheat allergies and are happy to meet your needs. When in doubt, go for clean natural foods. Also, know that although restaurants post calorie facts it can sometimes been underestimated.

It definitely gets easier with experience. Don’t be overwhelmed. It’s doable. Just know how much better you’ll feel when you leave!

Toning Workout

Tips:

1.) Eat every three hours to help increase metabolism.

2.) Do not exceed daily calorie intake for your body.

3.) Rest no more than 30-45 seconds in between exercises or sets.

4.) Lift enough weight to fail at 10-12 repetitions (reps).

 

Monday- 

Chest: 3 different exercises, 3 sets each, failure at 10-12 reps.

Triceps: 3 different exercises, 3 sets each, failure at 10-12 reps.

Abs:  3 different exercises, 3 sets each, failure at 10-12 reps.

 

Tuesday-  

Legs:  3 different exercises, 3 sets each, failure at 10-12 reps.

Abs:  3 different exercises, 3 sets each, failure at 10-12 reps.

Stairs:  20 minutes

 

Wednesday– Day of rest

 

Thursday- 

Back:  3 different exercises, 3 sets each, failure at 10-12 reps.

Biceps: 3 different exercises, 3 sets each, failure at 10-12 reps.

Abs: 3 different exercises, 3 sets each, failure at 10-12 reps.

Run/ Jog:  20 minutes

Bicycle:  10 minutes

 

Friday-  

Shoulder: 3 different exercises, 3 sets each, failure at 10-12 reps.

Abs:  3 different exercises, 3 sets each, failure at 10-12 reps.

 

 Saturday-  

Abs: 3 different exercises, 3 sets each, failure at 10-12 reps.

Stairs:  15 minutes

Bicycle:  15 minutes

Run or Jog:  10 minutes

 

 Sunday–  Day of rest

5 Steps to Gluten Free

The ultimate goal of course is to have every ingredient you eat be clean and gluten free.  If you have Celiac Disease or any other condition that requires eating gluten free for treatment, it is very important to jump in with both feet and cut all gluten immediately.  If you know your condition to be less serious and are having a hard time committing to the new lifestyle, the transition may take time and working through stages.

1.  The first thing you should immediately do is begin recording every meal you eat into your Daily Journal. This should include all meals, snacks, drinks, and desserts.  It is important to not leave out anything.

2.  Next you’ll want to start substituting out all ingredients for gluten free replacements.  If this becomes overwhelming, try starting with your carbohydrates.  Substitute your breads, pastas, and flours for gluten free, whole grain, complex carbohydrates.  Refer to your Diet Page for your detailed list.

3.  At this time, you will also want to start monitoring your portion sizes and eating 5 meals a day.  The first meal should be immediately after waking up in the morning and your last should be a few hours before bed.  Your second and fourth meals are really just snacks.  Keep them small, for example, a handful of pumpkin seeds and/or a piece of fresh fruit.  These meals are mainly to keep your metabolism burning.  Space your meals three hours apart.

4.  Once you begin feeling comfortable with these first few changes, begin making a few more.  Start eliminating refined sugars.  This means substituting your drinks, snacks, desserts, etc., to foods without sugar, or having only natural sugars.  Get creative with fruits, they are the tasty and easy to work with.

5.  When you’ve gotten this far, the hard part is done.  Now it’s time to fine tune your lifestyle and be 100% gluten free and eating clean.  Start converting everything else: sauces, salad dressings, beans (liquids can contain gluten), seasonings, oils, butters, marinades, meats, alcohols, etc.  After this stage you should really begin to feel a lot better.  If not, give it time.  It can take weeks or even months for your body to completely reverse some the damage/symptoms.  Just remember to continue steps 1 and 3 at all times.

* Don’t for get to check your vitamins, medications, lipstick, and chewing gum/mints.  These often contain gluten and other unhealthy processed ingredients. 

Substituting Gluten Free Flours

Brown Rice Flour
This flour comes from unpolished brown rice. It has more food value because it contains bran. Use it in breads, muffins, and cookies.

Cornstarch
GlutenFreeDaily only recommends the use of corn in moderation.  This is a refined starch that comes from corn. It is mostly used as a clear thickening agent for puddings, fruit sauces and Asian cooking. It is also used in combination with other flours for baking.

Corn Flour
GlutenFreeDaily only recommends the use of corn in moderation.  This flour is milled from corn and can be blended with cornmeal to make cornbread or muffins. It is excellent for waffles or pancakes.

Cornmeal
GlutenFreeDaily only recommends the use of corn in moderation.  This is ground corn that comes from either yellow or white meal. This is often combined with flours for baking. It imparts a strong corn flavor that is delicious in pancakes, waffles, or simple white cakes.

Potato Starch Flour
This is a gluten-free thickening agent that goes great in cream-based soups and sauces. Mix a little with water first, then substitute potato starch flour for flour in your recipe, but cut the amount in half.

Soy Flour
For that special occasion, this nutty tasting flour has a high protein and fat content. It is best when used in combination with other flours and for baking brownies, or any baked goods with nuts or fruit.

Tapioca Flour
This is a light, white, very smooth flour that comes from the cassava root. It’s great for giving baked goods a nice chewy taste. Use it in recipes where a chewy texture would be desirable. It would work nicely in bread recipes such as white bread or French bread. It is also easily combined with cornstarch.

White Rice Flour
This is an excellent basic flour for gluten-free baking. It is milled from polished white rice. Because it has such a bland flavor, it is perfect for baking, as it doesn’t impart any flavors. It works well with other flours. White rice flour is available in health food stores and Asian markets.  Fine textured white rice flour works the best.

Substituting Gluten
Wheat flour contains gluten, which keeps cookies, cakes and pies from getting crumbly and falling apart. It is what makes baked goods have a good texture because it traps pockets of air. This creates a lovely airy quality that most baked goods possess when baked with traditional wheat flour. In order to help retain this structure when using non-wheat flours, gluten substitutes must be added to a gluten-free flour mixture. For each cup of gluten-free flour mix, add at least 1 teaspoon of gluten substitute. Here are three very good substitutes for gluten.

  • Xanthum Gum
    This comes from the dried cell coat of a microorganism called Zanthomonas campestris. It is formulated in a laboratory setting. This works well as a gluten substitution in yeast breads along with other baked goods.
  • Guar Gum
    This is a powder that comes from the seed of the plant Cyamopsis tetragonolobus. It is an excellent gluten substitute.
  • Pre-gel Starch
    This is an acceptable gluten substitute. It helps keep baked goods from being too crumbly.


Substitution is the key
If you are ready to try some recipes, start with recipes that use relatively small amounts of wheat flour like brownies or pancakes. These turn out great and taste almost identical. Here are two gluten-free flour mixtures that are suitable for substituting wheat flour in the same measurements.

  • Gluten-Free Flour Mixture I
    1/4 cup soy flour
    1/4 cup tapioca flour
    1/2 cup brown rice flour
  • Gluten-Free Flour Mixture II
    6 cups white rice flour
    2 cups potato starch
    1 cup tapioca flour

Keep these flour mixtures stored in containers at room temperature and keep them on hand to simplify your baking routine.

Sets and Reps Tips

Imagine you are doing an abs workout.  If you do 10 sit-ups in a row, each sit-up equals one rep.  Lets say you rested for 45 seconds and then did 10 more sit-ups.  You now have completed 2 sets of 10 reps each (20 reps total).  This is how you should record your sets and reps after performing your fitness video clips.

The number of sets and reps you do during a workout is called volume.  If your training volume is too low, you will not see a lot of results from your workouts.  If your volume is too high, you risk overtraining and burnout.

Muscle Gain-  Typically, a moderate number of sets and reps during an exercise leads to quick muscle gains.  Using lower reps builds strength and increases the size of the proteins in the muscle fibers.  Higher reps will increase the fluids inside the muscle.  For maximum muscle growth, you want to do both.  3-6 sets of 6-10 reps per exercise is ideal.

Fat Loss-  There are a lot of ways to design a fat-loss program.  The volume can be made high to burn lots of calories or low to maintain muscle mass while cutting calories from your diet.  You should keep your sets at four or under per exercise.  If you need to mix it up, you can perform a circuit of many exercises at only two sets each.  This will allow you to exercise more body parts and in a short amount of time.

Strength Gain-  Heavy weights equals low rep counts.  Keeping your reps low will allow you to perform more sets (which helps increase size.)  If you can’t recover from your heavy lifting, that’s ok.  Just try to get between three and five sets of 5 or fewer reps per set.

Foods that Cause Stress

Stress is a highly subjective and can differ for each of us. Things that are distressful for some individuals can be pleasurable for others. We also respond to stress differently.  It often begins by having more to do than you can handle. When you are stressed, your body responds as though you are in danger and makes hormones that speed up your heart.  You then breathe faster, and experience a burst of energy. This is called the fight-or-flight.  Stress is often nothing to worry about, but if it happens too often or lasts too long, it can have bad effects on your health.  Foods can also contribute to your stress by over stimulating liver and increasing blood sugar levels.

 

Here is a list of foods that can stress you out:

1.  Alcohol  – stimulates the secretion of adrenaline

2.  Caffeine  – stimulates the secretion of adrenaline

3.  Refined and processed foods –  depletes vitamins (breads and flours)

4.  Dairy products  – contains casein, bad for digestion

5.  Fatty foods  – bad fats stress the cardiovascular system

6.  Sweets  – can exhaust adrenal glands

7.  Salty foods  – increases blood pressure

8.  Red Meat  – elevates dopamine and norepinephrine

9.  Margarines  – increase cholesterol

10.  Additives  – bad chemicals and preservatives

11.  Spicy foods  – irritants to stomach lining

 

20 symptoms that you may be stressed:

1.  Jaw clenching

2.  Headaches

3.  Tremors, hands

4.  Cold or sweaty hands, feet

5.  Neck ache, back pain, muscle spasms

6.  Rashes

7.  Allergy attacks

8.  Stomach pain, heartburn

9.  Nausea

10.  Panic attacks

11.  Ringing, buzzing

12.  Flatulence

13.  Constipation, Diarrhea

14.  Chest pain

15.  Difficulty breathing

16.  Poor sexual performance

17.  Frequent urination

18.  Increased anger

19.  Change in appetite

20.  Depression

 

9 ways to reduce stress:

1.  Find the cause

2.  Manage your time

3.  Find easier ways of doing things

4.  Get plenty of rest

5.  Eat healthy

6.  Don’t worry about things you can’t change

7.  Don’t smoke

8.  Talk to family and friends about your problems

9.  Ask for help from others

Weight Loss/ Toning Exercise Plan

Tips:

1.) Eat every three hours to help increase metabolism.

2.) Per day, eat 500 calories less than you burn.

3.) Rest as little as possible between exercises or sets.

4.) Lift enough weight to “fail” at 15-20 repetitions (reps).

 

Monday-  

Chest: 3 different exercises, 3 sets each, failure at 15-20 reps.

Triceps: 3 different exercises, 3 sets each, failure at 15-20reps.

Abs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Bicycle:  30 minutes

 

Tuesday-  

Back:  3 different exercises, 3 sets each, failure at 15-20 reps.

Biceps: 3 different exercises, 3 sets each, failure at 15-20 reps.

Abs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Stairs:  20 minutes

 

 Wednesday- 

Run or Jog:  30 minutes

 

Thursday- 

Shoulder: 3 different exercises, 3 sets each, failure at 15-20reps.

Abs: 3 different exercises, 3 sets each, failure at 15-20 reps.

Bicycle: 35 minutes

 

Friday-  

Legs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Abs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Run or Jog:  10 minutes

Stairs:  10 minutes

 

 Saturday-  

Abs: 3 different exercises, 3 sets each, failure at 15-20 reps.

Bicycle:  20 minutes

Run or Jog:  20 minutes

 

 Sunday-  Day of rest

Unfamiliar Ingredients Free of Gluten

This is a detailed list of gluten free foods and ingredients.  Keep in mind, just because something is gluten free, doesn’t necessarily mean it’s healthy. Refer to your “Diet” page for healthier nutritional guidance.

Acacia Gum

Acesulfame K

Acesulfame Potassium

Acetanisole

Acetophenone

Acorn Quercus

Adipic Acid

Adzuki Bean

Acacia Gum

Agar

Agave

Albumen

Alcohol (Most Spirits, NOT Whiskey)

Alfalfa

Algae

Algin

Alginic Acid

Alginate

Alkalized Cocoa

Allicin

Almond Nut

Alpha-amylase

Alpha-lactalbumin

Aluminum

Amaranth

Ambergris

Ammonium Hydroxide

Ammonium Phosphate

Ammonium Sulphate

Amylose

Amylopectin

Annatto

Annatto Color

Apple Cider Vinegar

Arabic Gum

Arrowroot

Artichokes

Artificial Butter Flavor

Artificial Flavoring

Ascorbic Acid

Aspartame (Not recommended, may be harmful in other ways)

Aspartic Acid

Aspic

Astragalus Gummifer

Autolyzed Yeast Extract

Avena Sativia (Oats3)

Avena Sativia Extract (from Oats3)

Avidin

Azodicarbonamide

Baking Soda

Balsamic Vinegar

Beeswax

Beans

Bean, Adzuki

Bean, Hyacinth

Bean, Lentil

Bean, Mung

Bean Romano (Chickpea)

Bean Tepary

Benzoic acid

Besan (Chickpea)

Beta Glucan (from Oats3)

Betaine

Beta Carotene

BHA

BHT

Bicarbonate of Soda

Biotin

Blue Cheese

Brown Sugar

Buckwheat

Butter – In a natural state (check additives)

Butylated Hydroxyanisole

Butyl Compounds

Calcium Acetate

Calcium Carbonate

Calcium Caseinate

Calcium Chloride

Calcium Disodium

Calcium Hydroxide

Calcium Lactate

Calcium Pantothenate

Calcium Phosphate

Calcium Propionate

Calcium Silicate

Calcium Sorbate

Calcium Stearoyl Lactylate

Calcium Stearate

Calcium Sulfate

Calrose
Camphor

Cane Sugar

Cane Vinegar

Canola (Rapeseed)

Canola Oil (Rapeseed Oil)

Caprylic Acid

Carageenan Chondrus Crispus

Carbonated Water

Carboxymethyl Cellulose

Carmine

Carnauba Wax

Carob Bean

Carob Bean Gum

Carob Flour

Carrageenan

Casein

Cassava Manihot Esculenta

Castor Oil

Catalase

Cellulose1

Cellulose Ether

Cellulose Gum

Cetyl Alcohol

Cetyl Stearyl Alcohol

Champagne Vinegar

Channa (Chickpea)

Chana Flour (Chickpea Flour)

Cheeses – (most, but check ingredients)

Chestnuts

Chickpea

Chlorella

Chocolate Liquor

Choline Chloride

Chromium Citrate

Chymosin

Citric Acid

Citrus Red No. 2

Cochineal

Cocoa

Cocoa Butter

Coconut

Coconut Vinegar

Collagen

Colloidal Silicon Dioxide

Confectioner’s Glaze

Copernicia Cerifera

Copper Sulphate

Corn (Corn related products may slow digestion)

Corn Gluten

Corn Masa Flour

Corn Meal

Corn Flour

Corn Starch

Corn Sugar

Corn Sugar Vinegar

Corn Syrup

Corn Syrup Solids

Corn Swetener

Corn Vinegar

Corn Zein

Cortisone

Cotton Seed

Cotton Seed Oil

Cowitch

Cowpea

Cream of Tartar

Crospovidone

Curds

Cyanocobalamin

Cysteine, L

Dal (Lentils)

D-Alpha-tocopherol

Dasheen Flour (Taro)

Dates

D-Calcium Pantothenate

Delactosed Whey

Demineralized Whey

Desamidocollagen

Dextran
Dextrose

Dioctyl Sodium

Dioctyl Sodium Solfosuccinate

Dipotassium Phosphate

Disodium Guanylate

Disodium Inosinate

Disodium Phosphate

Distilled Alcohols

Distilled Vinegar

Distilled White Vinegar

Dutch Processed Cocoa

EDTA (Ethylenediaminetetraacetic Acid)

Eggs

Egg Yolks

Elastin

Ester Gum

Ethyl Alcohol

Ethylenediaminetetraacetic Acid

Ethyl Maltol

Ethyl Vanillin

Expeller Pressed Canola Oil

FD&C Blue No. 1 Dye

FD&C Blue No. 1 Lake

FD&C Blue No. 2 Dye

FD&C Blue No. 2 Lake

FD&C Green No. 3 Dye

FD&C Green No. 3 Lake

FD&C Red No. 3 Dye

FD&C Red No. 40 Dye

FD&C Red No. 40 Lake

FD&C Yellow No. 5 Dye

FD&C Yellow No. 6 Dye

FD&C Yellow No. 6 Lake

Ferric Orthophosphate

Ferrous Gluconate

Ferrous Fumerate

Ferrous Lactate

Ferrous Sulfate

Fish (fresh)

Flaked Rice

Flax

Folacin

Folate

Folic Acid-Folacin

Formaldehyde

Fructose

Fruit (including dried)

Fruit Vinegar

Fumaric Acid

Galactose

Garbanzo Beans

Gelatin

Glucoamylase

Gluconolactone

Glucose

Glucose Syrup

Glutamate (free)

Glutamic Acid

Glutamine (amino acid)

Glutinous Rice

Glutinous Rice Flour

Glycerin

Glycerol Monooleate

Glycol Monosterate

Glycol

Glycolic acid

Gram flour (chick peas)

Grape Skin Extract

Grits, Corn

Guar Gum

Gum Acacia

Gum Arabic

Gum Base

Gum Tragacanth

Hemp

Hemp Seeds

Herbs

Herb Vinegar

Hexanedioic Acid

High Fructose Corn Syrup

Hominy

Honey

Hops

Horseradish (Pure)

Hyacinth Bean

Hydrogen Peroxide

Hydrolyzed Caseinate

Hydrolyzed Meat Protein

Hydrolyzed Soy Protein

Hydroxypropyl Cellulose

Hydroxypropyl Methylcellulose

Hypromellose

Illepe

Iodine

Inulin

Invert Sugar

Iron Ammonium Citrate

Isinglass

Isolated Soy Protein

Isomalt

Job’s Tears

Jowar (Sorghum)

Karaya Gum

Kasha (roasted buckwheat)

Keratin

K-Carmine Color

K-Gelatin

Koshihikari (rice)

Kudzu

Kudzu Root Starch

Lactalbumin Phosphate

Lactase

Lactic Acid

Lactitol

Lactose

Lactulose

Lanolin

Lard

L-cysteine

Lecithin

Lemon Grass

Lentils

Licorice

Licorice Extract

Lipase

L-leucine

L-lysine

L-methionine

Locust Bean Gum

L-tryptophan

Magnesium Carbonate

Magnesium Hydroxide

Magnesium Oxide
Maize

Maize Waxy

Malic Acid

Maltitol

Maltodextrin

Maltol

Manganese Sulfate

Manioc

Masa

Masa Flour

Masa Harina

Meat (fresh)

Medium Chain Triglycerides

Menhaden Oil

Methyl Cellulose2

Microcrystalline Cellulose

Micro-particulated Egg White Protein

Milk

Milk Protein Isolate

Millet

Milo (Sorghum)

Mineral Oil

Mineral Salts

Molybdenum Amino Acid Chelate

Monocalcium Phosphate

Monopotassium Phosphate

monosaccharides

Monosodium Glutamate (MSG)

Monostearates

MSG

Mung Bean

Musk

Mustard Flour

Myristic Acid

Natural Smoke Flavor

Niacin-Niacinamide

Neotame

Niacin

Niacinamide

Nitrates

Nitrous Oxide

Non-fat Milk

Nuts (except wheat, rye & barley)

Nut, Acron

Nut, Almond

Oats3

Oils and Fats

Oleic Acid

Oleoresin

Olestra

Oleyl Alcohol/Oil

Orange B

Oryzanol

Palmitic Acid

Pantothenic Acid

Papain

Paprika

Paraffin

Patially Hydrogenated Cottonseed Oil

Patially Hydrogenated Soybean Oil

Peas

Pea – Chick

Pea – Cow

Pea Flour

Pea Starch

Peanuts

Peanut Flour

Pectin

Pectinase

Peppermint Oil

Peppers

Pepsin

Peru Balsam

Petrolatum

PGPR (Polyglycerol Polyricinoleate)

Phenylalanine

Phosphoric Acid

Phosphoric Glycol

Pigeon Peas

Polenta

Polydextrose

Polyethylene Glycol

Polyglycerol

Polyglycerol Polyricinoleate (PGPR)

Polysorbates

Polysorbate 60

Polysorbate 80

Potassium Benzoate

Potassium Caseinate

Potassium Citrate

Potassium Iodide

Potassium Lactate

Potassium Matabisulphite

Potassium Sorbate

Potatoes
Potato Flour

Potato Starch

Povidone
Prinus

Pristane

Propolis

Propylene Glycol

Propylene Glycol Monosterate

Propyl Gallate

Protease

Psyllium

Pyridoxine Hydrochloride

Quinoa

Ragi

Raisin Vinegar

Rape

Recaldent

Reduced Iron

Rennet
Rennet Casein

Resinous Glaze

Reticulin

Riboflavin

Rice

Rice (Enriched)

Rice Flour

Rice Starch

Rice Syrup

Rice Vinegar

Ricinoleic Acid

Romano Bean (chickpea)

Rosematta

Rosin

Royal Jelly

Saccharin

Saffron

Sago

Sago Palm

Sago Flour

Sago Starch

Saifun (bean threads)

Salt

Seaweed

Seeds (except wheat, rye & barley)

Seed – Sesame

Seed – Sunflower

Shea

Sherry Vinegar

Silicon Dioxide

Soba (100% buckwheat only)

Sodium Acid Pyrophosphate

Sodium Acetate

Sodium Alginate

Sodium Ascorbate

Sodium Benzoate

Sodium Caseinate

Sodium Citrate

Sodium Erythrobate

Sodium Hexametaphosphate

Sodium Lactate

Sodium Lauryl Sulfate

Sodium Metabisulphite

Sodium Nitrate

Sodium Phosphate

Sodium Polyphosphate

Sodium Silaco Aluminate

Sodium Stearoyl Lactylate

Sodium Sulphite

Sodium Stannate

Sodium Tripolyphosphate

Sorbic Acid

Sorbitan Monostearate
Sorbitol-Mannitol (can cause IBS symptoms)

Sorghum

Sorghum Flour

Soy

Soybean

Soy Lecithin

Soy Protein

Soy Protein Isolate

Spices (pure)

Spirits (Specific Types)

Spirit Vinegar

Stearates

Stearamide

Stearamine

Stearic Acid

Stearyl Lactate

Stevia

Subflower Seed

Succotash (corn and beans)

Sucralose

Sucrose

Sulfosuccinate

Sulfites

Sulfur Dioxide

Sweet Chestnut Flour

Tagatose

Tallow

Tapioca

Tapioca Flour

Tapioca Starch

Tara Gum

Taro

Tarro

Tarrow Root

Tartaric Acid

Tartrazine

TBHQ is Tetra or Tributylhydroquinone

Tea

Tea-Tree Oil

Teff

Teff Flour

Tepary Bean

Textured Vegetable Protein

Thiamin Hydrochloride

Thiamine Mononitrate

Thiamine Hydrochloride

Titanium Dioxide
Tofu (Soy Curd)

Tolu Balsam

Torula Yeast

Tragacanth

Tragacanth Gum

Triacetin

Tricalcium Phosphate

Tri-Calcium Phosphate

Trypsin

Turmeric (Kurkuma)

TVP

Tyrosine

Urad/Urid Beans

Urad/Urid Dal (peas) Vegetables

Urad/Urid flour

Urd

Vinegar (All except Malt)

Vanilla Extract

Vanilla Flavoring

Vanillin

Vinegars (Specific Types)

Vitamin A (retinol)

Vitamin A Palmitate

Vitamin B1

Vitamin B-12

Vitamin B2

Vitamin B6

Vitamin D

Vitamin E Acetate

Waxy Maize

Whey

Whey Protein Concentrate

Whey Protein Isolate

White Vinegar

Wines

Wine Vinegars (& Balsamic)

Wild Rice

Xanthan Gum

Xylitol

Yam Flour

Yeast

Yogurt (plain, unflavored)

Zinc Oxide

Zinc Sulfate

Muscle Building Plan

Tips:

1.) Eat protein every three hours to help build muscle.

2.) Aim to eat your body weight in grams of protein per day (200 lbs = 200 g of protein).

3.) Eat 500 more calories per day than you are burning.

4.) Rest no more than 2-3 minutes in between exercises or sets.

5.) Lift enough weight to “fail” at 4-6 repetitions (reps).

 

Monday-

Chest: 3 different exercises, 3 sets each, failure at 4-6 reps.

Triceps: 3 different exercises, 3 sets each, failure at 4-6 reps.

Abs:  3 different exercises, 3 sets each, failure at 4-6 reps.

 

Tuesday-

Shoulders:  3 different exercises, 3 sets each, failure at 4-6 reps.

Abs:  3 different exercises, 3 sets each, failure at 4-6 reps.

Stairmaster:  20 minutes

Bicycle:  10 minutes

 

Wednesday- Day of rest

 

 Thursday- 

Back:  3 different exercises, 3 sets each, failure at 4-6 reps.

Biceps: 3 different exercises, 3 sets each, failure at 4-6 reps.

Abs: 3 different exercises, 3 sets each, failure at 4-6 reps.

 

Friday-

Legs: 3 different exercises, 3 sets each, failure at 4-6 reps.

Abs:  3 different exercises, 3 sets each, failure at 4-6 reps.

Stairmaster:  10 minutes

 

Saturday-  

Abs: 3 different exercises, 3 sets each, failure at 4-6 reps.

Run or Jog:  20 minutes

 

 Sunday-  Day of Rest

Which fats are in your food?

1. Saturated

Saturated fats have a chemical makeup in which the carbon atoms are saturated with hydrogen atoms.  Saturated fats are typically solid at room temperature.  Eating foods that contain saturated fats raises the level of cholesterol in your blood.  High levels of blood cholesterol increase your risk of heart disease and stroke.  The American Heart Association recommends limiting the amount of saturated fats you eat to less than 7 percent of total daily calories.  Can be found in:

Beef

Burgers

Butter

Cakes

Cheese

Chocolate

Coconut

Cookies

Cream

Eggs

Hydrogenated Oil

Ice Cream

Lamb

Lard

Margarine

Milk

Palm Oil

Pork

Poultry

Sausages

 

2. Monounsaturated

From a chemical standpoint, monounsaturated fats are simply fats that have one double-bonded (unsaturated) carbon in the molecule.  Monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled.  Olive oil is an example of a type of oil that contains monounsaturated fats.  Monounsaturated fats can have a beneficial effect on your health… when eaten in moderation and when used to replace saturated fats or trans fats.  Monounsaturated fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke.  They also provide nutrients to help develop and maintain your body’s cells.  Monounsaturated fats are also typically high in vitamin E, an antioxidant vitamin most Americans need more of.  Monounsaturated fats and polyunsaturated fats can have a positive effect on your health, when eaten in moderation.  They can lower bad cholesterol and increase the levels of good cholesterol.  The fats in the foods you eat should not total more than 25–35 percent of the calories you eat in a given day. Can be found in:

Almond Oil

Almonds

Avocado

Fish

Hazelnuts

Low-Fat Spreads

Meats

Olive Oils

Olives

Peanuts

 

3. Polyunsaturated

From a chemical standpoint, polyunsaturated fats are simply fats that have more than one double-bonded (unsaturated) carbon in the molecule.  Polyunsaturated fats are typically liquid at room temperature and when chilled.  Polyunsaturated fats can have a beneficial effect on your health when consumed in moderation and when used to replace saturated fats or trans fats.  Polyunsaturated fats can help reduce the cholesterol levels in your blood and lower your risk of heart disease.  They also include essential fats that your body needs, Omega-6 and Omega-3.  These essential fats play a crucial role in brain function and in the normal growth and development of your body. Can be found in:

Brazil Nuts

Cereal

Corn Oil

Fish

Grouse

Safflower Oil

Sesame Oil

Sesame Seeds

Soft Vegetable Margarine

Soy Beans

Soy Oils

Soy Products

Sunflower Oil

Sunflower Seeds

Vegetables

Walnut Oil

Walnuts

Getting the Family Gluten Free

Getting the Family Gluten Free

family eating gluten free

Are you having a hard time convincing your family members to get tested for gluten intolerance or Celiac Disease?

If you suffer from gluten intolerance or Celiac disease, chances are someone in your family may also. It can be very difficult to convince someone close to us to get tested, especially when we see them suffering symptoms that we believe might be curable.

Most people won’t get tested because they’re scared they will have to give up their favorite foods. They have a misconception of what you can and can’t eat on a gluten free diet and how good gluten free meals can actually taste.

Here is how to show them the way:

1. At the next family function or dinner, bring a gluten free dish. The less obvious it’s gluten free, the better. Don’t talk about your dish being healthy or gluten free. Just place it among the other dishes and allow everyone to enjoy it. When they’re telling you how much they love it, then tell them it’s gluten free and explain the benefits of eating your dish versus the traditional style of your dish.

2. Just like bringing a dinner dish, try bringing a dessert also. This always opens people’s eyes. Nobody will believe the delicious cookies, brownies, or chocolate cake you brought was sugarless, flourless, and practically healthy compared to the usual versions.

3. Give them time and don’t pressure them. As they watch you eat tasty foods and feel great while doing so, they will eventually begin to ask you more and more questions regarding your lifestyle.

4. Invite them to a dinner party at your house. This is your big chance to give them a gluten free meal from start to finish. After they’ve enjoyed their delicious dinner, ask them how they feel. Ask them if they feel bloated or sleepy. They will be pleasantly surprised to feel great and energized.

5. As they begin to seem more interested, remind them the benefits again. Show them the long list of diseases and symptoms related to Celiac disease and gluten intolerance. Help them make the connection between the symptoms listed and the symptoms they are experiencing.

6. Finally, tell them you will support them and you will go through it together. Reassure them that the lifestyle will be easier than they think and they will experience results quickly. It might just save their life!

Estimate Your Caloric Budget

Here is an estimate of your caloric-intake according to your age and gender.  

Average daily calorie needs are based on moderate activity:

Men

1-3       yrs. old  =  1250 calories

4-6       yrs. old  =  1700 calories

7-10     yrs. old  =  1975 calories

11-14   yrs. old  =  2225 calories

15-18   yrs. old  =  2750 calories

19-59   yrs. old  =  2700 calories

60-75   yrs. old  =  2350 calories

75 +      yrs. old  =  2100 calories

 

Women

1-3       yrs. old  =  1175 calories

4-6       yrs. old  =  1550 calories

7-10     yrs. old  =  1750 calories

11-14   yrs. old  =  1850 calories

15-18   yrs. old  =  2100 calories

19-59   yrs. old  =  2050 calories

60-75   yrs. old  =  1900 calories

75 +      yrs. old  =  1800 calories

 

* Everyone has a different opinion of what moderate activity means to them.  To get the most accurate caloric assessment you will need to purchase a heart rate monitor that counts calories.  These can be purchased at just about any major retailer or athletic store.

Adjustments-

1.  You want to add another 500 calories per day for individuals who exercise vigorously.

2.  If you do not exercise at all, you want to subtract 300-400 calories per day.

3.  During pregnancy, you should add 100 calories per day for the first trimester (an apple).  Add 200 calories per day during the second trimester (an apple and banana).  Add 300 calories per day during the last trimester.

4.  If breastfeeding, add 500 calories per day during the first 6 months.  If breastfeeding longer than 6 months, add calories according to nutrient needs (250-500 calories).

Can Eating Gluten Lead to Infertility?

In the United States, roughly 10% of the population is affected by infertility.  Shockingly, 20% of these infertility suffers are given an unexplained diagnosis.  Many simply state they’re unable to get pregnant even having no underlying medical conditions apparent.

At this point in time, the severity of gluten intolerance in relation to infertility cannot be quantified, but recent studies have detected that people with celiac disease have fewer children.  These studies have researchers believing celiac disease may be a cause of infertility in both men and women.

Men with gluten intolerance report reduced sperm count, reduced hormones, and even reduced sex drive.  Needless to say, a reduced sex drive leads to a reduced rate of intercourse.  Nutritional deficiencies resulting from a malabsorption of essential vitamins may also play a role.

Studies find women have a higher prevalence of unexplained fertility than men. In women, adrenal fatigue may be a large contributing factor.  The adrenals regulate the hormones responsible for fertility, blood pressure, blood sugar regulation, hydration, etc.  Like men, malnutrition resulting from malabsorption of nutrients may also be a large contributor.

Considering men and women, gluten intolerance has been associated with the following:

 

  • Menstrual irregularities
  • Reduced male fertility
  • Delayed onset of menstruation
  • Smaller babies
  • Early menopause
  • Spontaneous miscarriages
  • Higher perinatal mortality
  • Reduced duration of breast-feeding

 

Now for the good news, many studies over the last few years have shown that a gluten free diet helps with fertility in both men and women.  One study compared the rate of children born to gluten intolerance suffers to the rate of a control group.  The gluten intolerance sufferers had less children.  Moving forward, appropriate women were properly diagnoses with celiac and placed on a gluten free diet.  The rate began to even out.  It was concluded that gluten intolerance was the cause of infertility and the gluten free diet corrected the problem.

Many researchers now believe you should be screened for celiac disease if you have unexplained fertility.  It is certainly worth discussing with your OB-GYN.

Going Gluten Free Vegan

When eating gluten free, you often feel like animal protein is all you have left. But, for those you choose not to eat animal proteins, what so you do? Transitioning to a gluten free vegan diet may take some getting used to, but it may be beneficial to your health in many ways.

Proteins-

Proteins are found in all living cells and they are known as the building blocks of the body. They are essential for growth and repair. However, we don’t necessarily need enormous quantities of protein in our diet.

Protein foods that contain all 8 essential amino acids are know as complete proteins. Many nuts and grains are good examples of complete proteins.

Other “traditionally” known proteins that are missing some of these amino acids are known as incomplete proteins. You can combine incomplete proteins to collectively consume all 8 necessary amino acids.

So if we are eliminating animal products from our diet, where can we find protein sources? Below is a list of foods that are suitable:

Legumes (beans and peas)

  • Black beans
  • Black-eyed peas
  • Green Beans
  • Haricot beans
  • String beans
  • Pinto beans

Grains

  • Amaranth
  • Brown rice
  • Buckwheat
  • Millet
  • Oatmeal (pure gluten free oats)
  • Quinoa

Nuts and seeds

  • Almonds
  • Flax seed
  • Hazelnuts
  • Linseed
  • Pecans
  • Pumpkin seeds
  • Sesame seeds
  • Walnuts

Vegetables

  • Artichokes
  • Brussels sprouts
  • Broccoli
  • Cabbage
  • Cauliflower
  • Courgettes (or Zucchini)
  • Green pepper (or capsicum)
  • Kale
  • Mushrooms
  • Parsley
  • Spinach
  • Watercress

* You may need to supplement your diet to ensure you do not suffer from a B12 deficiency. B12 is usually only found in animal products.

Unfamiliar Ingredients to Avoid

This is a list of ingredients that are unsafe to eat when on a gluten free diet.  Use this list to refer to when preparing your meals, eating out, or checking food labels at the grocery store.  Some items on this list to have gluten free versions.  Make sure any ingredients you use/eat off this list say “Gluten Free”.

 

Abyssinian Hard (Wheat triticum durum)

Alcohol (Whiskey, Spirits with additives)

Amp-Isostearoyl Hydrolyzed Wheat Protein

Atta Flour

Baked beans (check the sauce)

Barley Grass (can contain seeds)

Barley Hordeum vulgare

Barley Malt

Beer (unless gluten free)

Bleached Flour

Blue Cheese (It should declare wheat on the label)

Bran

Bread Flour

Brewer’s Yeast

Brown Flour

Bulgur (Bulgar Wheat/Nuts)

Bulgur Wheat

Cereal Binding

Chilton

Club Wheat (Triticum aestivum subspecies compactum)

Coco Mix (Some contain gluten)

Common Wheat (Triticum aestivum)

Cookie Crumbs

Cookie Dough

Cookie Dough Pieces

Corn Bread (Unless GF, most contain a mix of wheat flour)

Couscous

Criped Rice

Dinkle (Spelt)

Disodium Wheatgermamido Peg-2 Sulfosuccinate

Durum wheat (Triticum durum)

Edible Coatings

Edible Films

Edible Starch

Eggroll Wrappers

Einkorn (Triticum monococcum)

Emmer (Triticum dicoccon)

Energy Bars (most brands, check labels)

Enriched Bleached Flour

Enriched Bleached Wheat Flour

Enriched Flour

Farina

Farina Graham

Farro

Filler

Flour (normally this is wheat, unless specified otherwise)

Fu (dried wheat gluten)

Germ
Graham Flour

Granary Flour

Groats (barley, wheat)

Hard Wheat

Heeng

Hing

Hordeum Vulgare Extract

Hydrolyzed Wheat Gluten

Hydrolyzed Wheat Protein

Hydrolyzed Wheat Protein Pg-Propyl Silanetriol

Hydrolyzed Wheat Starch

Hydroxypropyltrimonium Hydrolyzed Wheat Protein

Ice Cream (depending on the flavors)

Imitation Seafood (like crab, usually contains wheat)

Kamut (Pasta wheat)

Kecap Manis (Soy Sauce)

Ketjap Manis (Soy Sauce)

Kluski Pasta

Licorice (Usually contains wheat)

Maida (Indian wheat flour)

Malt
Malted Barley Flour

Malted Milk
Malt Extract

Malt Syrup

Malt Flavoring

Malt Vinegar

Macha Wheat (Triticum aestivum)

Matza

Matzah

Matzo

Matzo Semolina

Meringue

Meripro 711

Mir

Nishasta

Oriental Wheat (Triticum turanicum)

Orzo Pasta

Pasta

Pearl Barley

Persian Wheat (Triticum carthlicum)

Perungayam

Poulard Wheat (Triticum turgidum)

Polish Wheat (Triticum polonicum)

Rice Malt (if barley or Koji are used)

Roux

Rusk

Rye

Salad Dressings (Specific Flavors)

Seasoning Mixes (Check packet ingredients)

Seitan

Semolina

Semolina Triticum

Shot Wheat (Triticum aestivum)

Small Spelt

Spirits (Specific Types)

Spelt (Triticum spelta)

Sprouted Wheat or Barley

Stearyldimoniumhydroxypropyl Hydrolyzed Wheat Protein

Strong Flour

Suet in Packets

Tabbouleh

Tabouli

Teriyaki Sauce

Timopheevi Wheat (Triticum timopheevii)

Triticale X triticosecale

Triticum Vulgare (Wheat) Flour Lipids

Triticum Vulgare (Wheat) Germ Extract

Triticum Vulgare (Wheat) Germ Oil

Udon (wheat noodles)

Unbleached Flour

Vavilovi Wheat (Triticum aestivum)

Vital Wheat Gluten

Wheat, Abyssinian Hard triticum durum

Wheat amino acids

Wheat Bran Extract

Wheat, Bulgur

Wheat Durum Triticum

Wheat Germ Extract

Wheat Germ Glycerides

Wheat Germ Oil

Wheat Germamidopropyldimonium Hydroxypropyl Hydrolyzed Wheat Protein

Wheat Grass (can contain seeds)

Wheat Nuts

Wheat Protein

Wheat Triticum aestivum

Wheat Triticum Monococcum

Wheat (Triticum Vulgare) Bran Extract

Whole-Meal Flour

Wild Einkorn (Triticum boeotictim)

Wild Emmer (Triticum dicoccoides)

 

The following items may or may not contain gluten depending on where and how they are made, and it is sometimes necessary to check with the manufacturer to find out:

 

Artificial Color

Baking Powder

Caramel Color

Caramel Flavoring

Clarifying Agents

Coloring

Dextrins

Dextrimaltose

Diglycerides

Dry Roasted Nuts

Emulsifiers

Fat Replacer

Flavoring

Food Starch

Food Starch Modified

Glucose Syrup

Glycerides

Gravy Cubes

Ground Spices

HPP

HVP

Hydrolyzed Plant Protein

Hydrolyzed Protein

Hydrolyzed Vegetable Protein

Hydrogenated Starch Hydrolysate

Hydroxypropylated Starch

Maltose

Miso

Mixed Tocopherols

Modified Food Starch

Modified Starch

Mono and Diglycerides

Monoglycerides

Natural Flavoring

Natural Flavors

Natural Juices

Non-dairy Creamer

Oat Bran (often cross-contaminated)

Oat Fiber (often cross-contaminated)

Oatmeal (often cross-contaminated)

Pregelatinized Starch
Protein Hydrolysates
Seafood Analogs
Seasonings
Sirimi
Smoke Flavoring
Soba Noodles
Soy Sauce
Soy Sauce Solids
Sphingolipids
Stabilizers
Starch
Stock Cubes
Suet
Tocopherols
Vegetable Broth
Vegetable Gum
Vegetable Protein
Vegetable Starch

Veggie Bacon (Most, but not all)

Veggie Burgers (Most, but not all)

Veggie Hotdogs (Most, but not all)

Veggie Sausages (Most, but not all

Vitamins
Wheat Starch

Gluten Free Drug List

All of the following medications are gluten free unless altered and/or specified otherwise.  Manufacturer will be in the parenthesis when a generic drug is listed.

 

Abilify

Accolate

Accupril

Acetaminophen w Codeine 30 mg (Teva)

Aci-Jel

Aciphex

Actifed

Actonel

Actos

Acular

Acyclovir (Teva, Roxane,Schein, Novapharm)

Adalat

Adderal (all strengths)

Adrenalin inj

Advair

Advil

Aerobid

Afrin

Aggrenox

AK Mycin

Alamast

Alavert (all forms)

Albee w C

Albuterol tabs (Novapharm)

Aldactazide

Aldactone

Aldoclor

Aldomet

Aldoril

Alesse

Aleve

Alka Seltzer Gold

Alkeran

Allegra

Allegra D

Allopurinol (Mylan)

Almora

Alocril

Alomide

Alprazolam (Novapharm)

Altace

Alupent (tabs/syrup)

Alupent inhaler

Amaryl

Ambien

Amerge

Amicar (tabs,syrup)

Aminophyllin tabs (West-Ward)

Amitriptyline (Geneva, Sandoz)

Amitiza

Amlodipine/Benazepril (Teva)

Amoxicillin (Apothecon,Novapharm, Sandoz,Teva)

Amoxicillin chewable (Novapharm,Teva)

Amox/Clavulanic Acid (Prasco)

Amoxil

Anafranil

Anaprox

Anaprox DS

Angiscein

Antivert

Anturan

Anusol HC Cream

Anusol HC Supp

Anzemet

Apligraf

Apresoline

Apri-28

AquaSite

Aquasol A

Aquasol E

Aranelle

Arava

Aredia

Aricept

Aricept ODT

Arimidex

Armour Thyroid

Arthrotec

Asacol

Aspirin Enteric Coated 325mg (Leiner,code #44/227, Watson)

Aspirin 81 mg chewable (Watson)

Atacand

Atacand HCT

Atarax

Atenolol (Novapharm)

Ativan (all strengths)

Atropine/Diphenoxylate (Mylan, Sandoz)

Atrovent

Attenuvax

Augmentin tabs and liquids

Avalide

Avandia

Avapro

Avelox

Aviane-28

Avinza

Axert

Azithromycin (Teva, Pleva, Wockhardt)

Azmacort

Azopt

Azulfidine (all forms)

Baby aspirin (Walgreens, Perrigo)

Bactrim (tabs & liq)

Bancaps HC

Banzel 200 mg and 400 mg

Basic vitamins

Baycol (now questionable)

Beclovent

Beconase

Beconase AQ

Bellaspas

Benadryl-all products

Benicar

Bentyl (all forms)

Benzonatate (Pleva)

Betapace

Betaseron

Betoptic

Bextra

Biavax

Biaxin (tabs/liquid)

Bicillin

Boniva

Brevital Inj

Bufferin-all products EXCEPT

Bufferin regular 325mg tablet

which does contain some gluten

Bugs Bunny Chewables

Bupropion Sustain Release (Purepac)

Buspar

Butazolidin

Caduet

Cafergot

Cal-Quick

Caltrate

Camila

Cantil

Captopril (Novapharm)

Carafate (tabs & suspension)

Carbamazepine (Teva)

Carbatrol

Carbidopa/Levodopa tabs (Endo)

Cardizem SR

Cardura XL

Carisoprodol (Watson, West-Ward)

Cardia XT (all strengths)

Casodex

Cataflam

Catapres patch

Catapres tablets

Ceclor

Cefaclor (Novapharm)

Cefadroxil tabs & caps (Ranbaxy)

Cefpodoxime 100 mg (Aurobindo)

Ceftin

Cefzil

Cefuroxime (Ranbaxy)

Celebrex

Celexa

Celontin

Centrum

Centrum Chewable(all)

Centrum Jr-possibly contains gluten

Centrum Liquid

Centrum Performance

Centrum Silver

Cephalexin (Teva, Novopharm)

Chantix

Chibroxin

Chlortrimeton 4 mg tabs

Chlortrimeton 8mg and 12 mg extend tabs

Chlortrimeton liquid

Chromagen Forte

Chromagen Forte

Cibacalcin

Ciloxin

Cimetidine (Novapharm)

Cinobac

Cipro

Citrical (all forms)

Citrucel

Clarinex

Clarinex D

Clarinex Reditabs-company does not know source of starch

Claritin

Claritin D

Claritin D-24

Claritin liquid

Cleocin

Cleocin

Clinoril

Clofibrate (Novapharm)

Clomid

Clomiphene (Par, Teva, Watson)

Clomipramate (Novapharm)

Clonazepam (Apotex, Caraco, Mylan, Sandoz, Watson)

Clorazepate (Watson)

Clorpres

Clozaril

Codiclear DH (sugar and dye free)

Cognex

Colace

Colchicine (West-Ward)

Colested

Colestipol

Coly-Mycin M Inj

Coly-Mycin S Otic

Combipatch

Combipres

Combivent

Comtan

Comtrex (tabs/caplets/liquid)

Comtrex Deep Chest Cold

Comtrex Non Drowsy

Comvax

CoPyronil

Coreg

Corgard

Corizide (NOT GF)

Cortef

Cortenema

Cortisone (West-Ward)

Cortisporin Cream & Oint

Cortisporin Ophth

Cortisporin Otic Solution

Cortone

Cosopt

Coumadin (all strengths)

Covera

Cozaar

Creomulsion

Creon

Crestor-contains no starch but company won’t verify

that product is GF

Cromolyn (Teva)

Cryselle

Cyclobenzaprine (Mylan, Schein, Watson)

Cylert chewable

Cymbalta (all strengths)

Cystospaz

Cystospaz M

Cytadren

Cytomel

Cytomel

Danazol (Barr)

Dapsone

Daypro

Dayquil

DDAVP

Decadron

Deconamine caps

Deconamine SR

Deconsal

Demerol

Denavir

Depakote (all forms)

Desferal

Desogen

Desyrel

Detrol

Detrol LA

Dexacidin

Dexamethasone (Taro)

Dexedrine (Smith-Kline-Beecham)

Dexone

Diabeta

Diastat

Dicloxacillin (Bristol-Myers-Squibb)

Dicyclomine (Lakeside, Mylan, Rugby, West-Ward)

Didronel

Diflucan

Diflucan tabs

Digel liquid & tabs

Digitek

Dihydergo

Dilantin

Dimetane tabs-contains gluten

Dimetapp elixir

Dimetapp tabs-contain gluten

Diovan / Diovan HCT

Disney Princess Gummies Vitamins

Ditropan

Ditropan XL

Diuril

Divalproex Sodium (ApotexMylan, Dr Reddy’s, Sandoz, Teva)

Dolobid

Dostinex

Doxycycline (Zenith/Goldline)

Drixoral

Duphalac

Durabac Forte

Duraflu

Durahist D caplets

Duraphen 100 caplets

Duraphen Forte

DuraTan DM Susp

DuraTan Forte Susp

Duricef

Dyazide

Ecotrin (all strengths)

Edecrin

Effexor (all strengths)

Elavil

Elidel

Elspar

Emadine

Enablex

Endafed

Endagen-D

Endocet

Endodan

Enjuvia

Enpresse-28

Entex

Entex LA

Entocort EC

Entuss D

Errin

Erythromycin tabs (Abbott labs)

Esgic (all forms)

Esidrex

Eskalith

Eskalith CR

Estrace

Estraderm

Estratab-possible gluten in active ingredient

Estratest-possible gluten in active ingredient

Estring

Estrostep

Etodolac (Taro)

Eudal SR

Evista

Excedrin Extra Strength

Exelon

Extendryl syrup, JR and SR caps

Famvir (all strengths)

Feldene-contains gluten

Femara

FemHRT

Fenesin

Fenesin DM

Fenofexadine (Teva)

Fentora

Feosol-traces of gluten

Feostat

FerInSol

Ferrous Gluconate (Paddock)

Ferrous Sulfate (Goldline)

FiberCon

Fiberlax

Fioricet / with Codeine

Fiorinal

Fiorinal caps-generic (West-Ward)

Fiorinal tabs-generic (West-Ward)

Fiorinal with Codeine

Flagyl tabs

Flexeril

Flomax

Flonase

Florinef

Flovent

Flovent Rotadisk

Floxin

Floxin

Flubriprofen (Novapharm)

Fluconazole (Apotex, Barr, Greenstone)

Flumadine

Fluoxetine-all strengths/forms(Barr, Par, Sandoz)

Flurazepam (West-Ward)

FML

FML Forte

Focalin

Folgard

Folgard RX

Folic Acid (Schein, West-Ward)

Foradil Aerolizer

Fosamax

Fosrenol

Freeda’s Vitamins

Frova

Furosemide (Watson-doesn’t test but uses corn starch)

Furosemide (Ivax,Sandoz)

Furoxone (tabs & liquid)

Gabapentin (Apotex, Greenstone)

Gabitril (all strengths)

Gas-X

Gaviscon

GenTeal eye drops

GenTeal eye gel

Geodon

Gleevec

Glipizide (Novapharm)

Glivec

Glucophage

Glucotrol

Glucotrol XL

Glucovance (all strenghts)

Glyburide (Novapharm)

Glypyrrolate tab (URL, Mikart)

Glynase

Glyset

Gonisol

Grifulvin 5- “weak” gluten content

Guaifenesin (URL)

Guaifenesin LA 600 mg (URL/Mutual)

Halcion

Haldol (tabs, concentrate)

Herplex

Humatin

Hycodan

Hycomine

Hydergine

Hydrochlorothiazide (Qualitest)

Hydrocodone/APAP all strengths (Mallinckrodt, Watson)

Hydrocortone

HydroDiuril

Hygroton

Hyoscyamine 0.375mg tab (Amide)

Hyzaar

Ibuprofen (Pharm. Formulations)

Imitrex

Imodium

Imodium AD Caplets

Inapamide (Novapharm)

Indocin

Indomethacin (Novapharm)

Inspra

Intal inhalations

Isoniazid 100 & 300 mg (West-Ward labs)

Isosorbide Dinitrate (West-Ward)

Junel (all strengths)

Kaopectate

Kapidex

Kariva-28

Kayexalate

Keflex

Kemadrin

Keppra (all strengths)

Ketek

Ketoprofen XR (Andrx)

Kirkman (all products are GF)

Klor-Con

Lacrisert

Lactaid liquid drops

Lactaid original strength caplets

Lactaid ultra caplets

Lamictal

Lamisil

Lamprene

Lanoxin

Lasix

Leflunomide (Apotex, Sandoz)

Lescol / XL

Lessina-28

Leucovorin

Leurkeran-contains gluten

Levaquin (all strengths)

Levlin

Levora

Levothroid

Levothyroxine (Mova)

Levoxyl

Levsin

Levsinex

Lexapro

Lexxel

L’il Critters Gummy Bear Vitamins

Lioresal

Lioresal Intrathecal

Lipitor

Liqui-Char

Lisinopril (Apotex, Mylan, Teva, Watson, West-Ward; Ranbaxy is unsure of this specific product)

Lisinopril/HCTZ (Ranbaxy, West-Ward)

Lithobid

Lithonate

Lithotabs

Livostin

Lodine (tabs/caps/XL)

Loestrin

Logroton Retard

Lomir / SRO

Lomotil

LoOvral

Loperamide tabs & caps (Novapharm)

Lopid

Lopressor / HCT

Lorabid

Lorazepam (Geneva contains gluten)

Lorazepam (Mylan, Ranbaxy, Watson are GF)

Lorcet 10/650

Lorcet Plus

Lortab all forms

Lotemax

Lotensin

Lotensin HCT

Lotrel

Low Ogestrel

Lozol (1.25 & 2.5)

Ludiomil

Lunsesta (all strengths)

Lutera

Luvox

Lyrica

Macrobid

Maginex

Mag-Ox

Maxair

Maxalt

Maxalt-MLT

Maxibar-may contain gluten

Maxzide

Mebaral-contains gluten

Medrol

Melaleuca Vitabears

Melleril

Menest (NOT GF)

Mephyton

Metamucil

Metformin (Teva)

Methergin

Methimazole (Monarch)

Metoclopramide (Qualitest)

Metopirone

Metoprolol (Watson-doesn’t test but uses potato starch)

Metoprolol (Apothecon, Novapharm)

Mevacor

Mexiletine (Novapharm)

Mexitil

Miacalcin

Micardis

Micogestrin

Micronase

Micronor

Midamor

Minocycline caps (Ranbaxy,Schein)

Mirapex

Mircette

M-M-R II

Moban

Mobic

Modicon

Moduretic

Monopril

Morphine IR tabs (Roxane)

Morphine Sulfate Ext Release Tab (Endo)

Motesan

Motrin (Children’s) oral susp

Motrin Childrens DF Conc. Drops

Motrin Cold DF Berry

Motrin DF Oral Susp Berry

Motrin IB caplets

Motrin IB tabs

Moxatag

M-R-VAX II

Mucinex (all forms)

MultiTech Formula Isotonix

Mylicon Drops

Mysoline

Mytussin AC

Mytussin DAC

Naldecon (tabs/syrup)

Naldecon DX Children’s syrup

Naldecon DX ped drops-may contain gluten

Naldecon generic (Rugby)

Naphcon

Naphcon A

Naprelan

Naprosyn

Naproxen (Novapharm)

Nasacort

Nasacort AQ

Nasalcrom

Nasalide

Nasonex

Natalcare Advance

Natalins

Natalins RX

Nature Made brand multivits

Natures Plus Animal Parade

Necon

Neoral

Neosporin (all forms)

Nephrocaps

Nephro-Fer

Nepresol

Nestabs FA

Neurontin

Nexium

Nifedipine cap (Novapharm)

Nifedipine ER (Mylan)

Niferex 150

Nilandron

Nimotop

Niquil

Nitroderm TTS

Nitrogard

Nitroquick

Nitrostat

Nizoral

NoDoze

Nolvadex

Nordette

Noroxin

Norpramin

Norprolac

NorQD

Nortrel (all strengths)

Norvasc

Nucofed (all forms)

Nuprin

Nutrilite Corps Double X

Nuvigil

Ocufen

Ocuflox

Ocuhist

Ogestrel

One A Day (entire line)

Opana ER

Oramorph (all forms)

Orasone

Ortho Cept

Ortho Cyclen

Ortho Est

Ortho Novum (entire line)

Ortho Prefest

Ortho TriCyclen

OsCal Plus D

Osteo Bi-Flex

Otocain Drops

Ovcon 35

Ovral

Oxycodone all forms and strengths (Mallinckrodt)

Palgic

Pancrease

Pancrease MT 10

Pancrease MT 16

Pancrease MT 20

Pancrease MT 4

Pangestine CN20

Parafon (generic from Lemmon Pharm)

Parafon DSC

Parlodel

Paroxetine (Apotex-now questionable)

Patanol

Paxil

PCE

Pedvax HIB

Pentasa

Pepcid

Pepcid RPD

Pepto Bismol

Percocet

Percodan

Periactin

Permax

Persantine

Phazyme

Phen-Guai 25/900 (Prasco)

Phenergan w/ Codeine syrup

Phoslo

Pindolol (Novapharm)

Piroxicam (Novapharm)

Pitocin

Plaquenil

Plavix

Plendil

Pletal

Polibar Liquid-may contain gluten

Pneumovax 23

Poly Vi Flor

Poly Vi Flor w Iron

Poly Vi Sol

Polysporin

Polytrim

Ponstel

Portia

Prandin

Pravachol

Prazosin (Mylan)

Precose

Pred Forte

Pred G

Prednisone (Mutual, Roxane, West-Ward)

Premarin

Prenatal Advance

Prevacid (all forms)

Priftin

Prilosec-all forms

Prinivil

Prinzide

Pristiq-contain wheat derivative

Pro-Banthine

Procaine Pen G (Monarch)

Procanbid

Proctocort

Proloprim (status unsure)

Promethazine (Breckenridge, Watson)

Promethazine w/ Codeine Syrup (Hi-Tech Pharmacal)

Propecia

Propoxyphene Napsylate (Mallinckrodt)

Propulcid

Proscar

Protonix

Proventil (tabs/syrup)

Proventil HFA

Proventil inhalation

Proventil solution

Provera

Provigil- The company states that the outer coating could come from a wheat source or a non-wheat source so caution is advised when taking the product

Prozac

Pulmicort

Purinethol

Questran/Questran Lite

Quibron

Quinaglute

Ramipril (Lupin)-all strengths are GF

Ranitidine (Geneva,Novapharm)

Ready-Cat-2 Vanilla Smoothie-may contain gluten

Ready-Cat-2-Smoothie-all other flavors are GF

Recombivax

Regitin

Reglan

Regranex Gel

Relafen

Relpax

Remeron

Renagel

Repliva 21/7 Red

Requip

RESCULA

Restoril

Retrovir

Retrovir

Revatio

Rezulin

Rhinocort

Rhinocort AQ

Rifadin

Rifamate

Rifater

Rilutek

Risperdal

Ritalin (all strengths)

Ritalin LA

Ritalin SR

Robaxin

Robitussin Cold & Congestion Caplet

Robitussin Cold & Cough Liqui-Gels

Robitussin Cold Severe Congestion liqui-gels

Robitussin Cold, Cough & Flu Liqui-Gels

Robitussin line

Robitussin Multi Symptom Cold & Flu Caplets

Robitussin Night Time liqui-gels

Rolaids

Rowasa

Roxicodone (all forms and strengths)

Ryna C

Ryna D

Rynatan

Safetussin 30

Salsalate (Caraco)

Saluron

Salutensin

Sandimmune

Sandoglobulin

Sandostatin

Sansert

Scot-Tussin DM

Seldane

Seldane D

Selegiline (Novapharm)

Selzentry

Septra (tabs & liq)

Ser-Ap-Es

Serentil

Serevent Diskus

Serevnt Inhaler

Seroquel

Serzone

Sesame Street Complete Vitamins & Minerals

Silvadene

Silvadene

Simulect

Simvastatin (Ranbaxy, Teva)

Sinemet

Sinemet CR

Singulair (all stregnths)

Skelaxin

Slobid (all strengths)

Slo-Mag

Slow Fe

Slow-Mag

SMZ-TMP (generic Bactrim-Lemmon Pharm)

Solgar

Soma

Sonata

Sorbitrate

Spersallerg

Sporonox

Sprintec

Starlix

Strattera (all strengths)

Sudafed

Sudafed Cold & Sinus Liquid Caps

Sudafed Plus

Sulamyd

Sular

Sulf-10

Sumatriptan (Dr Reddy’s)

Sunkist Multivit Complete

Suprax susp

Suprax tabs

Symmetrel

Synercid

Synthroid (all strengths)-can no longer guarantee GF status

Syntocinon

Tambacor

Tamiflu

Tamoxifen (Barr pharmaceuticals)

Tapazole

Tavist

Tavist D

Tegretol (tabs/chew tabs/suspension/XR tabs)

Tegretol / XR

Tenoretic

Tenormin

Tenuate

Tequin

Terazol (all forms)

Testosterone 2% cream

Tetracaine

Thalitone

Thalomid (all strengths)

TheraFlu Cough and Cold

Theragran

Theragran Heart Right

Theragran M

Theragran M Advance

Thrombin Inj

Thyrolar

Tiazac

Tigan (all forms)

Tigan (caps & suppositories)

Tikosyn

Tilade

Timolide

Timolol tabs (Novapharm)

Timoptic

Timoptic XE

Tizanidine Purepac)

Tobradex

Tobrex

Tofranil

Tolectin (all strengths)

Tolmetin (Novapharm)

Topamax (all strengths)

Toprol XL

Tr iVi Sol

Tracleer

Trandate

Trazadone (Schein, Sidmak, Teva)

Trental

Tri Vi Flor

Triaminic AM

Triamterene/Hydrochlorothiazide cap (Barr,Duramed,Novartis,Watson)

Tricor-contains gluten on the coating

Triglide (all strengths)

Trileptal

Trilevlin

Trilipix

Trimox

Triostat Inj

TriPhasil

Tri-Sprintec

Trovan (all strengths)

Trusopt

Tums-all are GF except as noted below

Tums Smoothies-contain gluten

Tuss DM

Tussend

Tussigon

Tussin 30

Twin Lab Animal Friends Multivit wafers

Twin Lab Animal Parade Cherry

Tylenol allergy sinus caplets, maximum strength

Tylenol Arthritis Pain Extended Relief Caplets

Tylenol cherry suspension infants drops

Tylenol chewable fruit burst flavor tabs

Tylenol Childrens Susp Grape Liquid

Tylenol cold multi-symptom plus cough chewable tab

Tylenol Cold Plus Cough Chew Tab

Tylenol extended relief caplets

Tylenol extra strength caplets

Tylenol extra strength liquid

Tylenol extra strength PM gelcaps

Tylenol tabs

Tylenol ultratab

Tylenol with Codeine

Tylox

Ultracet

Ultram

Ultramega Gold (GNC)

Unithroid

Urised

Uro-Mag

Valium-all strengths

Vancenase

Vancenase AQ

Vanceril

Vanex

Vanish Gel

Vantin

Varivax

Vascor (all strengths)

Vaseretic

Vasocidin

Vasocon

Vasocon A

Vasosulf

Vasotec

Velivet

Venlafaxine (Teva)

Ventolin (tabs/syrup)

Ventolin inhaler

Ventolin solution

Verapamil (Mylan, Watson)

Vesicare

Vexol

Vfend

Viactive

Viagra

Vibramycin (tabs & caps)

Vibratabs

Vicodin

Viokase

Vioxx

Vira A

Viracept

Viroptic

Visine

Visine A

Visken

Vitamin D (Pliva)- the company and their excipient manufacturers state that no gluten is

used in the manufacturing of the product however at least one celiac

has expressed to me that she experienced celiac like symptoms after

taking the product (7/6/09)

VitaminShoppe brand all GF

Vitravene

Vivactil

Vivelle

Vivelle Dot

Voltaren

Voltaren / XR

Vytorin-all strengths

Warfarin (Barr-all strengths)

Welbutrin

Welchol

Xalatan

Xanax-(all forms)

Xifaxan

Xopenex

Xylociane Flavored Oint

Yasmin

Yaz

Zaditen

Zaditor

Zanaflex

Zantac (tabs/caps/liq/granules)

Zarontin

Zelnorm

Zemplar

Zenate Advanced Formula

Zestoretic

Zestril

Zetia

Ziac

Zithromax (caps & suspension)

Zmax

Zocor

Zofran (all forms)

Zoladex

Zoloft

Zometa

Zomig

Zomig-ZMT

Zonegran

Zovia

Zovirax

Zovirax tabs and caps

Zydone

Zyloprim

Zyprexia

Zyrtec (tabs & liquid)

Zyrtec D

Zyvox

Not Grandma’s Wheat

I’m sure it’s crossed your mind.   If humans have eaten wheat for thousands of years, why is it just now bothering us?  Why is Celiac and other gluten related disorders on the rise?  The culprit is most likely the change in how wheat is made today.

Wheat products, not just gluten, are a major contributor to obesity, cancer, diabetes and many other illnesses.  Wheat is the major source of gluten in our diet.   It is found everywhere from sauces to whisky to makeup, gum and envelope adhesive.    Supermarkets today contain hundreds of thousand of wheat and corn based, “food-like” products.   However, this wheat that we consume is not the same wheat your grandmother used to bake her bread with.

Unfortunately, our current wheat (and corn) is a scientifically engineered food product developed in the last 50 years with a goal of increasing it levels of gluten.  This new crop of wheat is both addictive and toxic.   It’s a dwarf-size plant that was created through genetic manipulation and hybridization.  It contains higher amounts of starch, gluten, chromosomes and odd gluten proteins that our bodies just weren’t designed to break down.   Yum…sounds tasty, right?

Wheat and gluten can trigger weight gain.  It contains high levels of the super starch, Amylopectin A.  It may make your pizza dough fluffy but it can also raise your blood sugar more than two tablespoons of regular sugar thus leaving no difference between white flour and whole-wheat flour.

The wheat of today should probably be called something different at this point.  It’s unrecognizable from the wheat of 50 years ago.  Your best bet is to throw out any notion you previously had about whole wheat.  It’s slowing your metabolism, it’s making you fat, and it’s hurting your gut.

Mix Up Your Workout

Mix Up Your Workout

personal trainers exercising

Are you feeling the need to mix up your workout? Keeping the same routine for a few weeks in a row can lead to a decrease in results. Find out 10 ways to change up your workout…

1. Take the stairs, 2 at a time.

2. Decrease your reps and increase your weight.

3. Increase your reps and decrease your weight.

4. Workout with a friend to increase motivation.

5. Add incline to your treadmill run, or run sprints.

6. Try your exercises on a balancing board or ball.

7. Try a spin, kickboxing, or yoga class.

8. Actively stretch for 30 minutes after each workout.

9. Incorporate a medicine ball or stretch bands into your workout.

10. Hire a personal trainer to push you to another level.