march to fitness muscle up mondays: protein shakes

My two favorite gluten-free protein shakes are Pro7ein Synthesis and Tera'sWhey.


Pro7ein (or Pro-Seven) has 34 grams of protein per serving and is free of gluten & sugar.  It has a nice flavor - I go for the chocolate - without feeling too heavy.  It was recommend by a friend at Nutrishop.  His wife is gluten intolerant, so he really understands.


I tried Tera'sWhey at the Arnold Classic earlier this month and really enjoyed it.  It's smoother than most proteins, less chalky.  It's USDA Organic with 20 grams of protein per serving.  The flavor I tried (and have since purchased) is Fair Trade Organic Dark Chocolate.  Yep, the chocolate is Fair Trade Certified.  The whey protein is certified hormone free.  The products are made in a green plant in Wisconsin with whey from local artisan cheese makers and family farms.  The products are available in Organic Whey, Goat Whey, and rBGH Free Whey.  They're also on Facebook.


Forza Pro is one that my boyfriend really enjoys.  It's gluten free.  He sticks to the Chocolate flavor.  The Mint Chocolate was tasty, but it was overly sweet for me.

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I have not personally tried these yet, but here are others:

Core Power - This is ready-to-drink (RTD), gluten free, and available in five flavors made from real milk and honey.  Fair Oaks Farms Brands hold themselves to a Code of Responsibility that includes Sustainability, Traceability, Transparency, and Animal Care & Comfort.

Hemp Protein Powder - This is available from Navitas Naturals.  It's certified organic, kosher, gluten-free, raw, and vegan.  The source is grown on small family farms in Canada.

Life's Basics Plant Protein - This powder is gluten free and suitable for vegetarians.  The site didn't mention whether it's appropriate for vegans.  The product is primarily made from peas, rice, hemp, and chia.

Muscle Milk - This RTD product from CytoSport is gluten and lactose free.  It's available in five flavors.

Nectar - Made by Syntrax (and I'm not a big fan of the site), this powder has no carbs or fat.  It's also gluten and lactose free.  The 9 flavors are like fruit juice cocktails -- with names like Caribbean Cooler, Twisted Cherry, and Fuzzy Navel.

Rice Protein - This product from NutriBiotic claims to be the #1 vegan protein for those with allergies to whey and soy.  They have a variety of flavors made from whole grain brown rice.

Protein Energizer - From Rainbow Light Nutritional Systems, it's 100% natural and gluten-free.  It contains ginger, so I can't try it.

True Athlete - Made by The Vitamin Shoppe and is free of gluten, artificial colors, flavors, or sweeteners

I'm sure there are more out there, but I didn't find others that identified themselves as gluten free protein shakes/mixes.  If you'd like additional ideas, be sure to visit a nutrition shop in your area.

Happy eating!!

untreated gluten sensitivity

April over at Gluten Is My Bitch wrote a succinct, heartfelt post about the very real, outright terrifying effects of untreated gluten sensitivity -- brain damage, vision problems, dementia.

If you are gluten intolerant or have Celiac disease, PLEASE encourage your relatives to be tested themselves. Gluten ataxia is not something to take lightly.

Thank you, and happy eating!

march to fitness muscle up mondays: protein bars

I'm proud to announce that there are several protein shakes and bars that are gluten-free.  Due to the sheer number of items, I'm only covering protein bars in this post, and they're listed in alphabetical order.  Most of these photos were taken at the Arnold Classic with my iPhone.

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Good Greens

 

I met a few representatives from Good Greens at the Arnold Classic.  I tried a couple samples and really enjoyed them.  Yesterday at Jungle Jim's Eastgate, I picked up a chocolate raspberry bar.  It's chocolate covered and tasty...but grainy.  This particular bar has Omega 3's, 10 grams of protein, 3 probiotics (think the happy bacteria in yogurt), 40 antioxidants, and 100% of your daily fruits and vegetables.

From their site, "Good Greens is a delicious, raw, vegan, and gluten-free protein bar that promotes a healthy, socially conscious lifestyle."

 

Unfortunately I didn't realize that the final ingredient under the Nutrition Facts where the Good Greens Z52 Superfood Powder list is has ginger root - one of my allergens - so I'm popping a couple Benadryls as I draft this....

Larabar

I've been familiar with Larabar for quite a while and am a pretty big fan.  I like that there is variety in taste and texture but with simplicity.  Larabar's self-description sums it up: "Produces healthy energy bars made from minimal, pure ingredients."  They're one of my go-to snacks to pack in my purse and available at a number of stores.

I've had the Larabar (with no more than 9 ingredients), Uber, and Jocalat (with Fair Trade Certified chocolate).  ALT is the company's new alternative protein bar, which I learned about while researching for this post.  Those are vegan, gluten-free, and non-GMO.

Bonus: they'll recycle & upcycle your old Larabar wrappers.

NoGii

If you're gluten-free, you're probably familiar with Elizabeth Hasselbeck's gluten-free line NoGii and her books.  This was actually the first time I tried it.  I grabbed the Peanut Butter & Chocolate High Protein Bar at Walgreens.  It kind of looks like a peanut butter Rice Krispie treat drizzled with a little chocolate and atop a thin layer of chocolate.  It has a nice crunch.  It has 20 grams of protein and 10% each of calcium & iron.

NuGo

NuGo Dark is the only company to make real dark chocolate-coated protein bars.  These are non-dairy and vegan.  I tried the Mint Chocolate Chip -- think Girl Scout cookie! -- and Chocolate Pretzel with Sea Salt -- it's a gluten-free pretzel!! -- at the Arnold Classic and absolutely had to take some home with me.  They're at some Kroger locations (check the candy aisle), Whole Foods, and Jungle Jim's.  Mmm.

Of note, the company has started an online petition at Change.org asking the FDA to set a standard for dark chocolate, since standards exist for both milk and white chocolates.

NuGo Slim is another gluten-free line available from the company.  These have low-sugar, high protein, and high fiber.  At Jungle Jim's, I picked up the Raspberry Truffle, which is dipped in dark chocolate.  There is no maltitol and no artificial sweeteners.  The texture is harder, but the flavor of the freeze-dried raspberries inside make up for it.  I also tried the Brownie Crunch flavor at the Classic.

Most but not all NuGo bars are gluten-free.  If you're looking at the NuGo Dark, FREE, Slim, 10 bars, or Crispy Cat Candy Bars, you should be in GF territory.  You can also get one of their seven reasonably-priced sample packs on the NuGo site!

PowerBar

I remember the first time I had a PowerBar; I was rappelling in the Hocking Hills.  When I was diagnosed with this gluten intolerance, I thought my time as a PowerBar consumer was over.  However, these new PowerBar Performance Energy Blends caught my eye tonight at Kroger in the Natural Food section.  They're a "fruit-based energy food" and GF.  I picked up the Apple Mango Strawberry flavor.  Surprisingly, the in-store signage mentioned the gluten-free status, and it's on the packaging, but it isn't mentioned on their website.

Premier Protein Crisp

I tried these at the Arnold Classic.  Premier Protein also makes another line that is not gluten-free; be sure to get the Crisp!  I tried the Honey Caramel and Chocolate Mint.  Although I wouldn't have thought to combine honey and caramel, yummy!!  The Chocolate Mint was good too.  (But if you're wanting something like a Thin Mint, I'd stick with NuGo.)

Pure 

I picked a Pure Organic Banana Coconut bar up at GNC.  It's Non-GMO Project Verified, USDA Organic, gluten-free, and vegan.  It has a nice flavor but is very dry.  The chunks of walnuts - rich in antioxidants - are about the size of my fingernail.  I'd really like to try the Cherry Cashew flavor.

Bonus: the company supports The Lunchbox Fund's efforts to feed impoverished children.

PureFit

I grabbed a PureFit Berry Almond Crunch bar at Jungle Jim's yesterday.  It's gluten-free, vegan, dairy-free, Kosher-certified, high in protein (18 grams), no hydrogenated oils or artificial sweeteners, and won't melt.  It's like dry, thick peanut butter with a nice hint of berry.  The packaging indicates that it is award-winning, and I was able to find on the website that they were named by BIKE Magazine as Nutrition Bar of the Year.

Bonus: the company encourage pet adoption.

QuestBar

This is another company that was represented at the Arnold Classic.  The website sounds like all of the Quest Nutrition Protein Bars are gluten-free.   They have two lines: 99.95% Natural and 100% Natural.

I have QuestBar Protein Bars in Apple Pie and Mixed Berry Bliss (99.95% natural) as well as a QuestBar Natural Protein Bar in Cinnamon Roll (100% natural).  The carbs in the bars are from nuts rather than from sugar.

The first two 99.95% natural bars I tried were dry, thick nut butter-like bars.  The Cinnamon Roll bar, however, totally tasted and smelled like a cinnamon roll.  (The texture is still like thick nut butter.)  They also have a high-protein peanut butter cup.

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Others not reviewed here but available and gluten free:

• TrueBar by Bakery on Main
• KIND
• 1:1 by MetraGeniX

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I sincerely hope my taste-testing helps!  Happy eating! :)

march to fitness muscle up monday

I'll admit it: the gym intimidates me.  That intimidation plus time constraints kept me away for too long.  When I was younger, I was always playing outside, dancing, doing Pilates, and going on little adventures.  I never learned how to work out at a gym.  Since the gluten diagnosis, my core has gotten weak.  Between work and school, I didn't feel like I had the time or energy to dedicate to the gym or my solo workouts.  I'd get in a decent routine and noticeably feel better, then I'd let something totally throw me off track.

This month as I get my booty kicked by my new trainer (who is a kick-boxer and a 2nd degree black belt in karate), I'm going to do a fitness series on Mondays.

Some tips:

• Consider working out with a partner or a trainer.  Studies show that you're more likely to stay on track if you have someone pushing you and doing the exercises with you.
• Eat a light meal 1 hour to 1 1/2 hours before your workout.  This gives you energy, calories to burn, and helps avoid a blood sugar crash.  Workouts require fuel.  As my trainer said, "You wouldn't start off on a roadtrip on a quarter tank of gas, so don't do it to your body!"
• Try a pre-workout supplement if you'd like a little extra oomph for your exercising.  (I will review some gluten-free pre-workouts on March 11.)
• Within thirty minutes of finishing your workout, consume protein to help your muscles recover.  Choosing a protein shake will help.  Resistance exercise breaks down muscle, and your body needs amino acids and protein to repair and build it.  Protein also helps build enzymes that allow the body to adapt to endurance exercises.  (I'll discuss gluten-free protein bars on March 18 and drinks March 25.)
• Drink water and stay hydrated!  Avoid drinking your calories.  

I've got my homework cut out for me.  In the meantime, happy eating!

gluten free apps & ideas

My Blackberry was a nightmare.  It was lovely in midnight purple, but the battery life was unpredictable - to the point that it died as my boyfriend was having outpatient surgery.  For Valentine's Day last month, he bought me an iPhone.  I've had a blast finding apps for it and being my nerdy self by doing things like reading how to optimize your smart phone home screen. (For one, it suggests naming folders verbs instead of categories.)  If you're gluten free and don't have an iPhone, you might want to consider switching when you get a chance. 

Today I came across Dish Freely after reading an article on Mashable.  The app just came out on February 22, and it's in the infancy stage.  For example, there's nothing listed for my area - yet.

If you like Urbanspoon -- I love their food slot machine -- then check out Find Me Gluten Free, which is free. Gluten Free Registry is similar and is $1.99.  iCanEat OnTheGo has fast food options if you also have one or more dietary needs with gluten, wheat, eggs, fish, milk, peanuts, treenuts, and soy.  Each is free and uses your location (but there is another iCanEat app for $2.99 that adds corn to options).  Is That Gluten Free? Eating Out is similar but only deals with gluten and is $3.99.

I've read good reviews for Is That Gluten Free?  My boyfriend added it to his phone, but I've never used it much.  Plus it's $7.99.  Gluten free food is expensive enough. However, it's updated frequently and verified.

Do you travel?  Check out Gluten Free Restaurant Cards from Pepper Stuff and CeliacTravel.com.  (Also free!)

Interested in gluten free magazine apps?  Delight Gluten-Free & Easy Eats each have a free app.

My biggest challenge:  I have a fast metabolism.  Annoyingly fast.  Despite eating four meals a day, I have a really hard time maintaining my weight.  Since January, I've lost 8-9 pounds completely on accident.  I've come to the conclusion that my diet just isn't working.  To combat this, I recently added a calorie counting app.  I'm aiming to get 2,500-3,000 calories a day, but it's very difficult when you cannot eat regular bread and don't enjoy gluten free versions on a daily basis.  I'm basically eating 2 dinners each night.

My second biggest challenge: recipes for all those meals!!  My boyfriend (who is a little bit picky) doesn't generally suggest meals.  Tired from work and needing to tackle assignments for my anatomy & physiology class, I tend to let myself get frustrated.  I like my Betty Crocker, Rachael Ray, and other cookbooks - my favorites have pictures that tantalize the tastebuds - but most I find for gluten free focus on baked goods.  I don't want cake - I want something hearty!  Gluten Free in the Kitchen is a promising recipe app with photos for $1.99, and I just bought Elizabeth Hasselbeck's cookbook Deliciously G-Free: Food So Flavorful They'll Never Believe It's Gluten Free.  (It should arrive on Monday, and I'll be sure to review it.) 

Big Oven is helpful for recipe ideas, but I'm trying to get myself on track with menu planning.  Unfortunately, that tends to require a larger stockpile than I have, more time than I'm generally willing to give, and freezer space.  The boyfriend and I plan to househunt this summer, and he's promised that the first addition to our place will be a chest freezer, the upright kind so I don't accidentally fall in head-first :)

Happy eating!!

 My budding cookbook collection

microwaves, corn on the cob, & artichokes

This might shock some of my friends, but I didn't really grow up with a microwave.  Sure, we had one, but we only used it for popcorn and maybe edamame.  I was (and still am) continuously warned to keep my distance from it.  Search 1960s microwave and this pops up as one of the image options:

That's pretty much dead-on.   Add to it the fact that, in my most recent food service experience, there wasn't a microwave in the place. 

So even now in my mid-to-late twenties, I'm fascinated by microwaves.  Sometimes I feel like a child who's just been given permission to use one and doesn't know what to do with this newfound power.  I don't know how often in a month I say, "Whoa, you can heat that in the microwave?!"  Frequently that's followed by someone instructing me, "Sure, just hit the ___ button!"  The stove top and oven are my preferred methods, but wow, the convenience astounds me.  It's the little things in life. 

On to corn...  A nice gentleman from Brown's Family Farm Market who set up at the Fountain Square Farmers Market showed me last year how to microwave corn on the cob.  Since it's quicker and not boiling in water, the vegetable is able to keep more of the nutrients that would otherwise seep into the water in the pan.  

To microwave corn on the cob:

• Shuck the corn and discard the husk.
• Wrap the corn in a damp paper towel.
• For one ear, cook 1 1/2 to 2 minutes.  2 ears, 3 to 4 minutes.  3 ears, 5 to 6 minutes.  And so on.  
• It will be hot!
  
• Allow to rest another 2 minutes prior to removing the paper towel.
  
• Donezo!

If that works for corn and edamame, I imagined, why not artichokes?  Besides, anything is better than a 45 minute cooking time that yields greenish water and a brownish veggie. 

Artichokes are tasty (especially with butter!) and super-rich in nutrients.  Gluten free foodies need all the nutrition we can get!  One of the biggest problems with Celiac and food intolerance is malnutrition caused by malabsorption.  As discussed in last night's NFCA webinar on Nutrition Beyond the Gluten Free Diet, loading up on whole foods, focusing on nutrition deficiencies, and restoring gut health are immensely important.

The chart below from the California Artichoke Advisory Board provides information on nutrition per 60 grams.  I don't normally post nutrition fact charts, but this has a lot.

 

To microwave an artichoke:

• Rinse the artichoke.
• Cut off the stem and any undesired leaves.  (Some folks recommend slicing off the tip and trimming the leaves.)
• Place in a microwave safe bowl.
• Wrap in plastic wrap.  It's okay if the edges stick up just a little.  After all, you're wrapping (probably) a round bowl with a rectangular piece of plastic.  Unless you use entirely too much, it's difficult to get everything stuck down.
• Microwave a large artichoke for 6-8 minutes.  Two take 10 minutes, 4 cook for 15.  (I haven't yet tried the mini artichokes in the microwave, but I've heard that 4 artichokes at about 2 ounces each cook for 10 minutes.)
• Allow to rest for about 7-10 minutes.
• Test for doneness by tearing off a leaf.  If it pulls easily, it's done.  If you have to yank to get it off, it is undercooked.  

What if you've never had an artichoke?  No worries!  Here's how to eat it:

• Tear off a leaf.  
• Dip in melted - or, even better, clarified - butter.
• Between your teeth, scrape the leaf to remove the fleshy portion at the base of the leaf.  You don't actually ingest the whole thing. 
• Discard the leaf.  I like to keep a big bowl nearby.
• The leaves become more tender as you get closer to the center of the artichoke.
• You'll reach leaves that appear white in color and may have reddish-purple edges.  You're about to reach the choke - a thistly portion that is not edible.  
• Remove the choke with a knife or spoon.  Discard.
• Next is the best part: the heart.  This is a delicacy.  I've heard it called the vegetable equivalent of a lobster.  Cut it up & enjoy!  

I always tell myself I'll get to the heart and save it for a separate recipe, but I never do.  It's a good thing my dad had hogs until I was born.  I'm a little piggy.

Happy eating :)