What is Gluten?

Gluten is a protein found in wheat, barley and rye that helps with elasticity, texture and rising.

What’s Gluten In?

Anything with wheat, barley or rye in it has gluten. This includes:

• Flour (bleached white flour, whole wheat, cracked wheat, barley, semolina, spelt, farro, kamut, triticale) or vital wheat gluten
• Semolina, spelt and whole wheat pasta, including cous cous
• The MAJORITY of beer, ale and lager
• Brats, meats and sausage cooked in beer
• Malt vinegar, malt flavorings and barley malt
• Recipes calling for breadcrumbs, breaded coatings, flour dredging, bread and flat bread, croutons, bagels, croissants, flour tortillas, pizza crust, graham crackers, granola, cereal, wheat germ, wheat berries, cookie crumbs, pie crust, crackers, pretzels, toast, flour tortillas, wraps and lavash, or pita bread
• The vegan protein sub called seitan
• Barley enzymes used in malt, natural flavors, and to process some non-dairy beverages, chocolate chips, coffee and dessert syrups (and even some brown rice syrups)

-Gluten Free Goddess

Why would someone consider eliminating Gluten from their diet?

• Celiac Disease- Celiac Disease (CD) is a lifelong inherited autoimmune condition affecting children and adults (about 1 in 133) where the protein molecules in wheat, barley and rye trigger an autoimmune response that results in damage to the small intestine, along with other related problems.
• Between 5% and 10% of all people may suffer from a gluten sensitivity of some form

-National Institutes of Health, Univ. of Chicago Celiac Disease Center

• Benefits of little or no Gluten in diet- If you do not have Celiac Disease or a gluten intolerance, you do not need to eliminate gluten entirely from your diet. However, cutting gluten from the areas of your diet where it does not need to be (as fillers and additives and packaged and processed food) and making simple swaps will lead you to feeling and being healthier.

If you are seeking a gluten-free diet, you’ll want to avoid the following foods (in general) unless they’re labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:

• Beer
• Breads
• Cakes and pies
• Candies
• French fries
• Gravies
• Imitation meat or seafood
• Matzo
• Pastas
• Processed luncheon meats
• Salad dressings
• Sauces, including soy sauce
• Seasoned rice mixes
• Seasoned snack foods, such as potato and tortilla chips
• Self-basting poultry
• Soups and soup bases
• Vegetables in sauce

-MayoClinic.com

Swap THIS for THAT

Pasta:

• 100% Corn pasta
• Quinoa and corn pasta
• Soy pasta (if it states gluten-free)
• Brown and white rice pasta, rice noodles, rice glass noodles
• 100% buckwheat soba noodles (check label)

Flour Tortillas:  (at almost 1/3 the calories too!!!) 100% corn tortillas and taco shells with a gluten-free label

Alternative grains, flours, starches and thickeners:

• Corn, grits, polenta and cornmeal
• Buckwheat, buckwheat cereal, kasha and buckwheat flour
• Rice- white, brown, risotto, basmati, jasmine, sticky rice, rice cereal
• Rice flour- white rice, sweet (glutinous) rice and brown rice flour
• Quinoa, quinoa cereal flakes, and quinoa flour
• Millet and millet flour
• Sorghum flour
• Amaranth and amaranth flour
• Certified gluten-free oats and oatmeal (milled from a dedicated GF source)
• Coconut flour
• Teff flour
• Nut meals and flours- almond, chestnut, pecan, cashew
• Chick pea, garbanzo, soy (soya) and bean flour
• Tapioca (whole) and tapioca starch (manioc)
• Potato starch (used in baking)
• Potato flour (used sparingly as a thickener)
• Sweet potato and yam flour
• Arrowroot starch
• Cornstarch

*Safe if milled in a dedicated GF facility/source.

-Gluten Free Goddess

Where can I get gluten-free products?

You can find G-Free products at your local grocery store (Bailey’s General Store even offers G-Free goods). The most fool-proof way to shop G-Free is to buy as many whole foods as possible. That way, you cut down the number of items on your shopping list that you have to double and triple check considerably.

If you have to cut down on your Gluten intake, or just want to try it for a week or two to see if it might be worth it to take on long term, don’t be too intimidated. You can still eat ALL of the same dishes. It is just a matter of finding the right recipes and ingredient swaps for you. Anyone who has ever made the transition from regular to diet soda knows that before you do it, it seems crazy, but once you’ve made the switch, you can’t imagine ever going back (and the old stuff ends up tasting gross to you).

Caution: Do not considerably alter your diet without consulting with your physician.

Resources:

www.celiac.com/: Celiac Disease and Gluten-free Diet Information

glutenfreegoddess.blogspot.com/2009/04/gluten-free-cheat-sheet-how-to-go-g.html

www.mayoclinic.com/health/gluten-free-diet/my01140

www.glutenfreecookingschool.com/archives/8-benefits-of-a-gluten-free-diet/

The name itself tells you there is food involved and the menu is just right. The offering of traditional barbeque/cookout fare means there is something for everyone. Carnivores will be happy with the chicken, burgers and dogs, while the vegetarians will be pleased to see multiple salad offerings, beans, corn on the cob, fresh fruit and more. And the kids? If they can’t be tempted by anything else, then there’s always dessert.

It’s not just the menu at the BBQ Blowout that makes it worth your while. Saturdays also mean live music and the ever-popular Log Roll in the pool. Or you could try your hand at beach volleyball – it is all ages so feel free to match the grandparents against the grandkids! Plus, if you hang out until 3:00 pm, happy hour starts!

So if you’re looking for something to do this Saturday, or any Saturday over the summer, head over to Sundial and give the BBQ Blowout a try.

So what actually is Circuit Training? According to TheFreeDictionary.com:

A method of physical conditioning in which one moves from one exercise to another, usually in a series of different stations or pieces of equipment.

That pretty much sums it up. Once I realized what circuit training actually was, versus what I guessed it was based on absolutely nothing, I was intrigued. What adds to this workout method’s appeal, and part of what has led to its rise in popularity over recent years, is its success as a fat burner and metabolism booster. Combine that with the ability to knock out a full-body workout in as little as 15 minutes and even customize your own circuits and it’s no wonder there are entire gyms dedicated solely to circuit training.

Shape.com (Shape Magazine’s website) sums up the benefits of the workout quite well:

1. Get Maximum Results in Minimum Time
2. Challenge Your Whole Body
3. Mix Cardio and Strength Training
4. Send Your Metabolism Soaring
5. Never Waste Another Minute
6. Try All the Latest Fitness Tools
7. Beat Gym Boredom

The only downside, and on this both Shape and I agree, is that setting up your own circuit at home can sometimes be difficult if you’re pressed for open space. One way I’ve found to work around this, especially during the Spring and Summer months, is to set up my circuit in the backyard. To make it easy to set up and put away quickly, I put all of my supplies in a large basket that I keep near the back door. That way, when I’m ready to work, everything is easy to grab, and when I’m finished, and exhausted, I can just grab everything and throw it back in the basket.

If you want to set up your own at-home circuit, check out this Shape article.

Whether it’s at the gym or at home, hopefully you’ll all find your own perfect circuit! See you on the next go around!

If you’ve read any of my previous posts that discuss specific workouts, you might have noticed that I suggested alternatives to dumb bells or even the gym in general. Doing this increases the versatility of the routine, allowing you to get more use out of it and adapt it to suit your lifestyle.

When choosing workout clothes and accessories, I want to make sure I select items that are as versatile and adaptable as my workouts. Before I make any purchase, I ask myself these questions:.

1. Will this help me workout? More? Smarter? More Comfortably? (i.e. Will it improve my workout experience in some way?)
2. Will I (realistically) be able to use/wear this in a non-workout capacity?

If I can answer both questions yes, I know it is a “workout+” piece: a clothing or accessory item perfect for working out PLUS…

Now is the perfect time to cultivate a “workout+” wardrobe because summer is just around the corner. “Workout+” clothes are clothes or accessories that you can sport even when you aren’t working out. They are designed to breathe and move with you while also looking causal enough to wear anytime. Here are two examples I think would make great “workout+ items.” Hopefully they’ll inspire you to get more use out of your workout clothes!

Tanks by Cozy Orange

Cozy Orange tanks shown here are perfect for yoga, pilates, running,  Zumba Dance and pretty much all general workouts. Their simple design makes them both trendy for the season and easy to integrate with any wardrobe. You can even pair with denim or a light cotton or linen bottom when not working out.

Workout Accessory – A Pedometer

These are great tools for keeping track of your movement throughout the day whether you’re working out at the time or not. To make it really “workout+”, find a model that is built into a watch. There is a TON out there!

For all of you, those planning your visits to Sundial and everyone who is beginning to swap winter clothes for  warm weather clothes and dreaming of the sun, here are some of the things I’ve learned that’ll help you keep yourself and your family protected while enjoying the outdoors.

• Understand the UV Index. Most of us know that midday is when the sun is strongest but what is “strong?” The below chart, from weather.com, shows the risk categories used to identify the levels of skin-damaging UV radiation.

• Here you can check the Current UV Index for the entire country at a glance. To plan ahead, try the UV Index Forecast. You can check out the maximum estimated index up to 10 days ahead.

• Thin Fabric may not be protecting you- It should be obvious to most of us that mesh or lace fabric offers virtually no buffer from the sun’s rays (I mean come on, there are holes in it), but very thin fabrics can also let the sun through. The rule of thumb is this: if you can see your hand through the material, the UV rays can see your skin.

• Sunscreen: How much? How often? What kind?This is straight from SkinCancer.org (Suncreens Explained), the Skin Cancer Foundation’s official website. I have found that this aspect of sun safety has been the one that is constantly changing in terms of recommendations so I defer to the experts. (*When shopping for sunscreen, consumers should look for The Skin Cancer Foundation’s Seal of Recommendation, which is awarded to sun protective products that meet stringent criteria for safety and effectiveness.)

You should probably double the amount of sunscreen you’re using right now. “To ensure that you get the full SPF of a sunscreen, you need to apply 1 oz – about a shot glass full. Studies show that most people apply only half to a quarter of that amount, which means the actual SPF they have on their body is lower than advertised. During a long day at the beach, one person should use around one half to one quarter of an 8 oz. bottle. Sunscreens should be applied 30 minutes before sun exposure to allow the ingredients to fully bind to the skin. Reapplication of sunscreen is just as important as putting it on in the first place, so reapply the same amount every two hours. Sunscreens should also be reapplied immediately after swimming, toweling off, or sweating a great deal.” “No sunscreen, regardless of strength, should be expected to stay effective longer than two hours without reapplication.” Set an alarm on your phone or find someway to remind yourself when it is time to reapply. The kind you get should be determined by skin’s sensitivity and the typical sun exposure you. Many facial products and daily lotions today already contain SPF but “if you work outside or spend a lot of time outdoors, you need stronger, water-resistant, beachwear-type sunscreen that holds together on your skin.”

I know it’s a lot to take in but it comes down to this:

• UV Index= intensity of the sun. Check it before you spend a long day outdoors.
• Clothing Fabric= if it’s too thin to block the rays, either change or apply sunscreen underneath
• Sunscreen= BUY IN BULK! Take a shot of sunscreen, slather all over self, repeat every 2 hours.

I hope these tips will help you all stay protected in the sun this Spring and Summer and insure that no one is doomed to the fate of the boiled lobster!

A note on SPF: SPF 15 filters out approximately 93 percent of all incoming UVB rays. SPF 30 keeps out 97 percent and SPF 50 keeps out 98 percent. They may seem like negligible differences, but if you are light-sensitive, or have a history of skin cancer, those extra percentages will make a difference. And as you can see, no sunscreen can block all UV rays.”

The big weekend is still ahead of us, though, and we’re definitely planning on ending spring break on a high note. This weekend is going to be crazy!

Our family is hitting TWO Easter Egg Hunts, BOTH BBQ Blowouts at Sundial and taking a little time at the Children’s Spring Festival! When I saw how much food was involved in all of this I decided I needed to find a few creative ways to burn calories on the move. Here are some Easter holiday ways to work off those chocolate bunnies!

Easter Egg Hunt – 10+ min: Burns 25-50 Calories (depending on basket weight, time spent hunting and level of competitiveness)

Bouncing in a Bounce House – 10+ min: (at the Spring Festival) 25-75 Calories (depending on how many times you accidentally bump into the person next to you or get kicked out for being way too old to be in a bounce house!)

Offering to get all of the food from the buffet for your family, one plate at a time 5-10 min: 25-50 Calories (depending on distance of table from buffet, number of family members, weight of food)

In addition to some of these creative calorie burners, you could also try out the new Beach Yoga class at Sundial. They just started on Tuesday and they’re now offered every Tuesday and Thursday from 8:30 – 9:30 am.

No matter what you do, enjoy the rest of your spring break and have a happy Easter!

Though the Houston Astros will play the Texas Rangers Easter night, the MLB won’t really get swinging until the next day. And what a day it will be for the Red Sox! Boston will start the regular season against archrivals the New York Yankees, and on Yankee turf to boot! They’ve played the Yankees once so far during spring training and will play them again today. Though they lost the first time around, last week’s strong showing (and the Yankee’s all around lack luster performance in training) could give them the edge they need to win today and go into the regular season on equal footing against their pin-striped foe.

The Twins won’t get off much easier. Though they won’t be facing off against rivals the Chicago White Sox, their opponents the Detroit Tigers had a strong 2012 record (strength of their league not withstanding). However, the Twins have held their own during training this far and all the work they have done to cultivate a strong farm team may pay off early. If nothing else, they have the home team advantage.

While our two spring training neighbors wrap up their warm up games and get psyched up for that big first game, I thought it would be fun to challenge myself and all of you to attempt to workout like a baseball pro. I know I’ll never make it to the big leagues (I’d be lucky to make it on a little league team) but I know I can do these exercises! This workout was designed to mimic the training done by the Philadeplhia Phillies (sorry I couldn’t find one for our guys!) and covers all areas of the body with moves that are simple and don’t require any fancy equipment. Here it is: Workout Like a Professional Baseball Player

Let me know how you like the baseball workout everyone and be sure to keep rooting on Red Sox and Twins!

Click Here for the Sundial March Children’s Activities Calendar

Annual Seahorse Festival - This year the Seahorse Festival is going to have a touch of the Irish in honor of the holiday and will even feature a performance by the Irish Pub Band Celtic Stew and offer plenty of traditional food.

St. Patrick’s Day Party at George and Wendy’s Sanibel Seafood Grille- Green Beer, Cloggers, Irish specials for lunch and dinner and live music definitely make for a great party. See the cloggers perform outside at 3:00 pm!

Irish Fest- The Bailey’s Center will be host to Irish dancers and music, the Big Arts Community Chorus and plenty more Irish fun on St. Patty’s Day. It’ll be a great for all ages.

No matter what you do, whether you’re Irish or not, remember to wear your green or you’re liable to get a pinch from someone! Happy St. Patrick’s Day everyone!

• 1 (4-pound) cured corned beef brisket, trimmed $
• 16 cups water
• 2 cups chopped onion $
• 1 cup chopped celery $
• 1 cup chopped carrot $
• 1 1/2 teaspoons pickling spice
• 3 garlic cloves, peeled
• Cooking spray
• 1 tablespoon caraway seeds
• 1 (2 1/2-pound) head green cabbage, cored and cut into 1-inch strips
• 4 pounds small red potatoes, quartered $
• 2 tablespoons chopped fresh parsley
• 2 teaspoons butter $
• 2 teaspoons grated lemon rind
• 2 teaspoons fresh lemon juice
• 1/8 teaspoon black pepper
• 1/2 cup dry breadcrumbs
• 1 (5-ounce) jar prepared horseradish, drained and squeezed dry
• 3 tablespoons Dijon mustard

Preparation

1. Place brisket in a large stockpot; add water and next 5 ingredients (water through garlic). Bring to a boil. Cover, reduce heat, and simmer 3 hours. Remove brisket from pot.
2. Place brisket on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Strain cooking liquid through a colander into 2 large bowls; discard solids. Return liquid to pot. Add caraway seeds and cabbage; bring to a boil. Reduce heat; simmer 20 minutes. Drain.
3. While cabbage is cooking, place potatoes in a large Dutch oven. Cover with water. Bring to a boil; cook 20 minutes or until tender. Drain. Return potatoes to pan. Stir in parsley, butter, rind, juice, and pepper; toss to coat.
4. Preheat broiler.
5. Combine breadcrumbs and horseradish. Spread mustard over one side of brisket. Press breadcrumb mixture onto mustard. Broil 3 minutes or until lightly browned. Serve brisket with cabbage and potatoes.