Preparing for Thanksgiving and Christmas on the Gluten Free Menu!!!

There is an ever increasing amount of people who are moving to the Gluten free diet for health reasons, to just live a healthier life and to try and reduce the effects of possible food allergies. The most nutritious diet is one which focuses on gluten-free, whole foods, such as vegetables, fruits, beans, grains, nuts, seeds, lean meats, poultry, and fish. There are so many products out there which are falsely marked as gluten free or that are so processed they are no longer really healthy anymore be careful. Below you will find an informative list of healthy food options to focus on this holiday season.

Of course you will want to focus on only ingesting ORGANIC, you know for your health.

Vegetables: The greatest part of vegetables is that they are an amazing source of fiber, vitamin C, minerals, and antioxidants. A diet high in vegetable contents has shown to decreases the risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes. As well a diet high in vegetables helps to combat obesity and will accelerate weight loss. The question always arises as to what is a healthy amount of vegetables to eat? The current level recommended is a minimum of 3 to 5 1/2-cups per day. It is most advantageous to the eater to make sure that the vegetables are colorful, raw and/or cooked and include a wide variety of different types. The biggest things to watch out for are Gluten-containing dips, seasonings, and flavorings make sure that you are reading all of the labels and stay away from any items that list Gluten on the label.

Fruits: Fruits are highly packed with fiber, vitamin C, and antioxidants. The more fruits that you eat the greater your chance of avoiding chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes. You really cannot eat too much fruit but the recommendations are that you eat at the least 2 to 4 cups per day of colorful fruit. The more variety of different types of fruits the better.

Whole Grains: The foods that you will want to focus on which do not have gluten are whole grains, such as amaranth, brown rice, buckwheat, millet, and my personal favorite quinoa. These gains all contain an amazing amount of fiber and minerals and are densely packed with B vitamins. A diet high in whole grains will help to prevent many health conditions including diabetes and some cancers. The current recommendations are to have a minimum of 2 to 6 cups per day. Be really careful of Wheat, rye, barley, kamut, and triticale; oats that have not been certified gluten-free; any breads, pastas, or any baked goods that contain these grains.

Nuts and Seeds: Nuts and seeds are great addition to any meal. It is recommended that you eat a handful of nuts or seeds before any meal to help reduce over eating and to maintain a healthy body weight. The best parts of nuts and seeds are that they are high in fiber and omega-3 fats. Also nuts are a great source of protein. To get the health benefits out of nuts and seeds you will need to eat a one ounce serving three to seven times per week. Again do not get stuck on just one type of nut or seed try to get a variety, but avoid nuts that have a high salt or sodium content.

Legumes known as beans: This is a part of the food group that has been undervalued throughout modern times. The biggest reason is that people are a bit afraid of the flatulence or gas which they cause. A simple way to overcome this little set back is to sprout your beans before you cook them or eat them. To sprout a bean you will need a bowl and some cheese cloth; place the beans in the bowl and give them a rinse draining out the rinse water then fill the bowl with filtered water so that the beans are covered. Allow them to sit for about 12-24 hours before using them. Legumes are a great source of protein, fiber, iron, zinc, potassium, magnesium and B vitamins. Being rich in protein legumes are a great source for hungry muscles. Being rich in fiber legumes are a wonderful promoter of healthy digestion. Try not to gasp but the recommendation is to get a minimum of a 1/2 cup of legumes five to seven times per week. Branch out and try to find legumes that you like. Make sure that you try to avoid canned beans though as the liner of the can is high in BPA.