Glutten Free Cereal?

in my quest to be gluten free or nearly gluten free, I started to wonder- is there such a thing as a gluten free cereal. Yes, yes there is. Chex Rice cereal clearly states right on the box that it is gluten free. I bet you can guess what I bought for cereal. I also found that Trader Joe's is a great resource for Gluten-free products- a girl friend of mine from church mentioned it to me because her son has a special no-gluten diet. There's also a barrage of other healthy options posted in an easy to print version. In another trip to target, I found that French Meadow Bakery is now offering gluten-free desserts in the freezer section.





Now, more of that Self article I found on Super foods:





5. Lentils: Lentils are a bona fide belly flattener. "they're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels," says Tanya Zuckerbrot, R.D., author of "The F-Factor Diet". "eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."





How to eat them: Red and Yellow lentils cook fastest (in about 15-20 minutes). Add to pasta sauce- they are high in protein so you can skip the meat- and mild in flavor so they will blend right into whatever you eat.





6. Goji berries- These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sara Krieger, R.D. and spokesperson for the American Dietetic Association. They also have more beta-carotene then carrots. Snack on them mid afternoon to stay satisfied until dinner. As for calories- 35 per tablespoon.





How to eat it: mix 1/4 cup of the dried berried with 1/4 cup raisins, and 1/4 cup walnuts for a nourishing trail mix. Or pour 3/4 cup boiling water into a bowl with 2 tbsp dried berries- let sit 10 minutes- drain- then spook over 1/2 cup low fat vanilla frozen yogurt.



7. Wild Salmon: Not only do fish fats keep your heart healthy, but they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity-- which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.



how to eat it: you don't need to do much to enhance its taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side.



8. Apples: An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. "Apples are high in fiber- 4 to 5 grams each- which makes them filling," Says Susan Krause, R.D. a clinical dietitian at Hackensack University medical Center in New Jersey. Plus the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape".



How to eat it; on the go! you can also chop up a medium apple and sprinkle with 1/2 tsp of all spice and 1/2 tsp of cinnamon. Pop in the microwave for 1 1/2 minutes.



Side note: I had never heard of Metabolic Syndrome before. But it looks like some pretty serious stuff- which can lead to Type 2 diabetes. Also, my mom has been telling me that I'm an apple shape- which just frustrates me more and more. After all, what is an apple? It's round- very round. And that is, after all, something I DO NOT! want to be. Just hearing that my mother has called me an apple shape (like saying - hey you- you're round) has not made me very happy. With all honesty- I resent the title of "Apple Shape". Ick. how do you know if you're an apple or a pear? I wondered that too.



9. Buckwheat pasta: Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff."



How to eat it: Cook this pasta like you do rice: simmer and cover over low heat. For a light meal toss cooked buckwheat pasta with broccoli carrots, mushrooms, and onions. Or make buckwheat crepes.



10. Blueberries: All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, acording to research from the USDA Agriculture Research Service in Little Rock, Arkansas. They also deliver 3.6 grams of fiver per cup. "Fiber may actually present some of the fat you eat from being absorbed because fiber pulls fat through the digestive track (GOOD TO KNOW!)," Zuckerbrot says.



How to eat it: Instead of topping your cereal with fruit, fill your bowl with blueberries then sprinkle the cereal on top and add milk or yogurt.



Is anyone else getting some excellent ideas? I think it paid off to save all those old workout mags!



10. Almond Butter: Adding this spread to bread may lower bready's glycemic index ( a measure of a foods effect on blood sugar.) A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate just the slice. "The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat," says study author Cyril Kendall, Ph.D. "Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat."



How to eat it: try it for a change from peanut butter in sandwiches, or make a veggie dip: 1 tbs almond butter w. 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.



11. Pomegranates- This juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. in addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber so they satisfy your sweet tooth without blowing your diet, krieger says.

How to eat it: Pop the raw seeds on their own (many grocery stores sell them pre-shucked) as a snack at your desk. use them in salads instead of nuts Hint: Raw baby spinach with lemon-poppy seed dressing.

12. Chilies- One reason to spice up your meals: You'll crank up your metabolism. A compound in chilies called capsaicin has a thermogenic effect, meaning it causes to burn extra calories for 20 minutes after you eat the chilies (pretty cool!) Also- you can't gulp down spicy food- and eating slowly gives your brain time to register that your stomach is full so you won't overeat.

How to eat it: Stuff chilies with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh (I never like when they use the word "flesh" to describe a food). Add the puree to pasta sauces for a one-alarm kick. (which reminds me- does anyone ever see the Emeril Pasta Sauces at the store anymore- I haven't seen it around and I MISS THEM!)

13. Yogurt- Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, those on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.

(Which reminds me of when I was a Jr. in H.S. and my boyfriend broke up with me- I was so upset I didn't eat for a week- that was a 15 lb weight loss- and the only way I started eating again was via yogurt- everything else just seemed like too much- but now I have a hard time stomaching just yogurt unless there's something else with it like granola or fruit).

How to eat it: (these are some great tips). Use low fat yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice- you'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt which has more protein than other versions.

14. Quinoa- Curbing hunger is as easy as piling your place with this whole grain. It packs both fiber and protein a stellar nutrient combo that can keep you satisfied for hours. (Now that sounds like my kind of carb!)

how to eat it: Serve Quinoa instead of rice with stir-fries. ( or check out Women's Health magazine- they usually have some recipe that includes Quinoa.)

15. tarragon- You can use this herb, a staple in french cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (use the french version when possible; it's sweeter than other varieties)

How to eat it: Rub 2 tbs dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz low fat plain yogurt and 1 tsp Dijon mustard.

16. Parmesan- drop that rubbery low fat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. (yay! proof that maybe we shouldn't buy the low-fat varieties. More flavor! This is going to be a habit I'll have to learn to break.) Low fat-dairy fans didn't experience the same benefit. (ok, maybe I spoke too soon) Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. Parmesan is so flavorful, it's easy to stick to one serving.

How to eat it: Grate parmesan over roasted vegetables. or snack on a 1 oz. portion with an apple or pear.

17. Avocado!- Don't let the fat content of an avocado (29 grams) scare you- that's what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety- and its a perfect summer party food.

How to eat it: Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor (Mayo- ick!) Avocados contain a lot of calories so it's best to watch your portions.

18. Olive oil: Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly it's only slimming feature. Research shows it has anti-inflammatory properties. Chronic inflammation in the body is linked to metabolic syndrome.

how to eat it: Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies (again, who knew?!). Or toss pasta with a few teaspoons of olive oil, fresh basil and sauteed garlic. Add t his oil to your summer menus for a flatter tummy by fall.


The Italicized sections in brackets are my own thoughts- because darn it- I got tired of simply typing and not sharing my own opinions.