Bread Recommendations

      Bread is a stable found around the world, whether your in India enjoying roti or in France biting into a baguette, bread brings us to the table. Now that gluten free bread is available more people can join the table. Here are two of my favorite breads found at my table.



Udi's Whole Grain Bread: This is a fantastic bread with a light and delicate texture. I love it for it's amazing "multi-tasking" ability. Dip slices into a mixture of eggs, milk, cinnamon and powdered sugar for amazing french toast. To make croutons for soups and salads take toasted bread and finish both sides with butter,salt, pepper, garlic and onion powder before cutting into squares. Need some breadcrumbs for your chicken tenders? Simply take some toasted bread pulse in your food processor and season to taste.








Food for Life Millet Bread is a hearty bread that's more substantial than Udi's Whole Grain Bread. I use it more in the course of my everyday life. I find it's dense texture to be filling. It's great for open face sandwiches as it doesn't brake or crumble so easily.

New Year's Resolution 2012

When it comes to New Year's Resolutions I'm in the minority of the population....I love them! There's something so exciting about setting goals for myself and setting out towards achieving them. After years of making resolutions I've learned a few things from past successes and failures, here's some of what I learned.

• Create a clear and concise resolution that details what your resolution is and what you hope to achieve from it. 
• Starting with the end goal in mind write the necessary steps to achieve your resolution. Track your progress by creating milestones marking the beginning, middle and end of you goal.
• Make sure it's meaningful to you.
• Have some fun along the way. 

Since I am taking about resolutions it's only fitting to reveal one of mine. 

My resolution for 2012 is to have one media free night a week. After 8:00 pm no television, laptop or smartphone viewing will be allowed. For every night I go "screen free" I will pay myself $3.00. Each quarter I'll perform a financial audit where I should have around $36. My ultimate goal is to reduce my weekly media consumption. 

Merry Christmas and Happy New Year!!!

Hello Readers,

I just wanted to take a moment and wish you all a Merry Christmas and a Happy New Year! Things may not be the way we wish but we have much to be thankful for and even more to look forward to. May the holiday season and upcoming year provide you with a chance to love and laugh, to dream and create, to beam and shine your brightest.

Sincerely,


                                       Alex G.

GF meet Real World

           
        Ah...the taste and aroma of coffee is second best to none. If your in the mood for a bit of java but still need it to be gluten free and lite on the waist open your eyes and read ahead for two of my top Starbucks recommendations.

• Tall Cafe Misto (12 oz, 80 calories) a delectable blend of coffee and 2% milk topped off with foam. Sweeten with a little bit of Splenda and you've got yourself a warm treat on those cold early mornings.

• Tall Ice Brewed Coffee (12 oz, 60 calories) from Starbucks. It's the perfect treat when your in the mood for something cold with a kick. Top with some sugar and milk, if you please.  

Remember you're there for the caffeine not the caramel, the chocolate or the excess calories. Treat yourself but choose mindfully.    

Kitchen Wisdom

Being on a diet sometimes means having to do a little extra (I know it's not what you want to hear). Whether your on a balanced diet or gluten free diet these "extras" can make a difference between success and failure. "Extras" can take the form of additional steps or ingredients needed in preparing your meals. As I've traveled down my gluten free/balanced diet road I've learned that these added steps or ingredients help add life to your meals and make them all the more tastier. Taking the time to roast a red pepper pays off when added to an egg white scramble or when placed in a delicious low cal pasta sauce. Learning to embrace blue cheese makes a world of difference when comparing last weeks bland salad to this weeks Apple and Blue Cheese Salad. Embrace the additional steps as culinary practice, welcome new ingredients to your palate and you'll find yourself feasting rather than eating.

Happy Thanksgiving!!!

Hi everyone, I just wanted to take a moment and wish you all a Happy Thanksgiving! May we be thankful for all we have. Also, have a safe Black Friday for those who dare to venture out.

Love that app!

I've never been much of a collector. Stamps, model air crafts or even the latest sneakers never interested me. When it comes to my smart phone I'm exactly the same way. I'm not one of those people with pages and pages of apps but the ones I do have I value tremendously. My GasBuddy app is among them. Available at the android market place for FREE, GasBuddy allows you to see and compare gas prices at stations around your city. Simply type in your town name or zip code and GasBuddy will compile a list. I love it since it saves me the time and hassle of looking around town for the cheapest gas. Whenever it's time to fill up my tank I check GasBuddy first.

Favorite New Thing

The aisles of my grocery store are filled with hidden treasures just waiting to be discovered. Not too long ago I grew tired of my usual soy milk and was in the mood for something new. What to choose, what to choose? Almond milk, rice milk, hemp milk and out of the corner of my eye there it was...coconut milk. Coconut milk is gluten free, lactose free, soy free and vegan. The unsweetened version of So Delicious is only 50 calories per 8 oz serving. I like to add some to my protein shake for some much needed fat and my coffee in the morning to get me started. Coconut milk is a little watery and lacks the consistency of regular milk. Unsweetened coconut milk can be a little bit bland so feel free to sweeten it up using Truvia or vanilla extract (for a low cal approach) or buy the already flavored versions. Get out there and make a new favorite.

Tools of the Trade

Learning to become a more conscious eater takes a bit of awareness. Luckily there are a variety of tools that can assist you on your path. One such tool is the food scale. Now I know I can hear you cringe in the background but this is no time to moan and groan. I admit I wasn't wild about the idea. It struck me as being anal, restrictive and hard core. In the beginning of your diet, it's what you may need. Early on I dismissed the need for one but then I noticed the language I was using. I'd often use phrases like " that looks right," "I think that's right" and "that should be right." It wasn't until I got my scale that my wording changed to "that is right." Afterwards I noticed just how off I was on my measurements. Sometimes we're forced to do things we don't want to do but more often than not it ends up helping use than hurting us.

Gluten Free Reasons

Living the gluten free lifestyle can be difficult and more often than not it can have you feeling like there’s nothing left to eat.  As time has passed I’ve noticed that sometimes the items you remove from your diet are well worth the inconvenience. One example is the Sonic Ring Leader Loaded Burger Double Patty boosting a whopping 1,660 calories, that’s more than ¾ of your daily calories. On top of that throw 1,450 mg of sodium and you’ve burned through most of your daily sodium. If that wasn’t enough it contains a heart stopping 44 grams of saturated fat, that’s equal to 29 slices of Oscar Meyer center cut bacon (David Zinczenko and Matt Goulding, Eat This Not That! 2012: The No-Diet Weight Loss Solution, New York: Rodale Inc., 2011. Print). Even if you remove the bun to make it gluten free, I still wouldn’t eat it. This is one reason I’m glad to be gluten free.

Diet Update 2

Hi everyone, I thought I'd give you an update to my update. Below you'll find my new before and after stats.

Before
Weight = 147 lbs
Body Fat Percentage = 23.5
Body Fat in Pounds = 34.54
Lean Body Mass = 112 lbs


After
Weight = 141 lbs
Body Fat Percentage = 18
Body Fat in Pounds = 25.38
Lean Body Mass = 116 lbs


I've switched my weigh in time based on the recommendations from other users and the manufactures instructions. Hopefully this will truly reflect my efforts. Based on this new information I've lost 9.16 lbs of body fat. I can't believe that! If that wasn't enough I gained four lbs. of additional muscle. As a guy I can't tell you how happy I am (tear shedding down my cheek). I kept up with my goals. Just make sure you keep up with yours. Thanks.

Diet Update

Hi everyone, I thought I'd give you an update on my diet. Below you'll find my before and after stats.

Before
Weight = 147 lbs
Body Fat Percentage = 23.5
Body Fat in Pounds = 34.54
Lean Body Mass = 112 lbs

After
Weight = 139 lbs
Body Fat Percentage = 20.5
Body Fat in Pounds = 28.49
Lean Body Mass = 110 lbs

I've dropped 8 lbs in terms of body weight, which I'm really proud of. I never thought that something like this would be possible but I'm glad that it's happening. I can see and feel the difference. I'm really proud of my accomplishment. As for the rest of the information I'm not too sure. My body fat measures maybe off. I'm noticing some inconsistencies with my Tanita body fat scale. I normally measure myself in the morning but I'm going to be switching to the evening. I'm also going to be adding an additional training day of pilates and fat burning cardio. My hope is that this additional training will allow me to continue forward with my goals. I'll keep you posted on my progress.

Out of Office

Hi everyone, they'll be no post this week but I'll be back soon with some more great stuff to share. Thanks

If it's free, it's for me.

Of all my favorite types of free, gluten free happens to be my favorite but the best is when an item is both. That's why one of my all time favorite "freebies" are the salsas at Chipotle. Whenever I order my meal I make sure to ask for an extra salsa on the side. Chipotle's salsas are excellent, high quality and add extra flavor to your meals. My favorite use for them is enjoying them with my eggs (but feel free to experiment). Perfectly portioned, ready to use and did I forget to mention FREE! What more can you ask for?

Thoughts on...my diet (Part 2)

3) Something always comes up

I was pumped to start my diet unfortunately my body was not as I checked into rehab for some knee pain I was having. In the past this would have been the end of my diet (yes!!!) but I decided to stick it out and see what happens. Even with limited mobility and reduced gym time I still lost weight. The best part is when my body is fully recovered I’ve reinforced some positive eating behavior. Setbacks are going to happen but that’s not your cue to jump ship. Assess the situation, brainstorm alternatives, list your new steps and execute your new solution.

 4) Consistency, consistency, consistency 

This one took time to learn. When I first started my diet I thought it was more of a Monday through Friday thing, Saturday and Sunday would come along and I’d toss my diet out the window. Being a little wiser I now plan for the weekend. Consistency is the ability to continue a pattern. It’s this set pattern of exercise and diet that will allow results to come through.

 5) Make it work (for you) 

Find what works and what doesn’t work. Notice your actions (or lack of), find the reason why and see if you can improve on the process. Your going to have success and failure, don't get discouraged. I am not a work out after work guy, I loathe it. I now go at 6:00 am rather than go later in the day. I then struggled on what to make for breakfast. I now list my breakfast meals on the fridge so I don't to have to think just measure and make. It works for me, what works for you? 

Thoughts on...my diet (Part 1)

The word "diet" has always been a very elusive term for me sort of like the Lockness Monster or Bigfoot. I've seen one yet I've never captured one. The end of August marks my 3 month anniversary of "actively" participating on my diet. I've dappled with elements of them in the past but this is the first time I've gone all in. I learned a few things, reinforced others and lost some of those unwanted pounds.

Here are five things I've learned from my diet.

1) Manage your resources (and constraints) or they'll manage you.

Money

Money is probably the first constraint that comes to mind. It's no lie that it's going to take money to eat but here are a few ways to soften the impact.

• In the beginning you should be spending at the same time reallocating. Orange juice and potato chips use to occupy my fridge and pantry. Soon after I started my diet I stopped purchasing them and used that money to purchase protein and veggies.
• Stick to the basics protein, veggies, fruits and carbs skip the exotic supplements until you get a hold of the fundamentals of eating.
• Dare to compare. Check your mail, email, smart phones and social media sites for specials, discounts and incentives.  

Time


There's no greater misused resource than time itself. All to often we can't seem to make time for the things we want. Remember we don't make time we manage time. Here are three things I do to help manage my time.

• Prioritize, spend time on what really matters and needs to get done first (i.e.working out and making your meals).
• Plan ahead, organize your workouts into your schedule, plan next weeks menu this week, know when your having your cheat meal. The more you know the less there is for uncertainty. If something unexpected occurs you'll be able to get back on track faster because you have a road map already made. 
• Manage your screen time. You'd be shock to find out how much time we spend in front of a screen. These devices (tv, laptop, desktop, tablet, etc...) eat up a lot of time. Put them away.  

2) Execution is everything

• You can have the best of intentions but if in the end you don't produce all the good intentions won't mean a thing. There's no substitute or equivalent for it. 

What's On My Plate

Hi, for today's post I thought I'd give you an idea of what my breakfast looks like. The days of sugary cereal and hot buttered toast are over as I've switched them out for more nutritious options. I start my day off with  four egg whites simply seasoned with salt, pepper and a dash of water. I added 4 oz. of turkey patties that I made using the recipe I posted before. I then followed it up with 5 oz. of fingerling potatoes. My total caloric intake comes to about 350 calories packing 40 grams of protein, 30 grams of carbs and 8 grams of fat, fitting the parameters of my goal in mind (close enough). The potatoes were boiled ahead of time and patties were already fully cooked and frozen. All I had to do was saute the potatoes, cook the eggs and microwave the patties. A great start to your morning with minimal effort and time. Enjoy!



                                    

Kitchen Lingo

A basic mirepoix consist of onions, carrots and celery but other aromatics can also be used such as; leeks, tomatoes, parsnips, garlic, mushrooms, and peppers. Check out some additional mirepoix below and see if you can fit them in your kitchen repertoire.

White Mirepoix
Used in white stocks and soups

• 2 parts onion or leeks
• 1 part celery root or hearts
• 1 part parsnips 

Asian Aromatics
Used in Asian stir fries, soups and sauces

• 2 parts ginger
• 2 parts garlic
• 1 part green onion

Cajun Trinity 
Used in Creole and Cajun dishes

• 2 parts onion
• 1 part green pepper
• 1 part celery

My Recipe Box

I'm always on the hunt for new and interesting recipes to add to my collection. Not too long ago I was looking for some gluten free sauagage patties to accompany my breakfast but the stuff at the market wasn't to appealing, so I took to the internet to find a recipe. After searching I came across a recipe for turkey saugage on Food.com. Turkey didn't strike me as a "breakfast" meat but I decided to give it a go. I'm glad I did. These patties have a wonderful herb quality thanks impart to a combination of parsley and sage, a subtle sweetness brought on by the use of pear and are jam packed with flavor you'll forget your eating turkey. I didn't have any fresh sage on hand so I used 1/4 tsp dried sage instead, luckily the slight adjustment didn't alter the recipe too much. For the complete recipe use the link below and make sure to print it out for future use. Oh, they freeze great and heat up in a snap just make sure to cook properly and wrap tightly in your freezer.

http://breakfast.food.com/recipe/turkey-sausage-73423

Deals and Steals

I love a good deal and one of my favorite deals is Crate & Barrel's 4 piece set of measuring spoons. Your purchase includes one of each of the following: 1/4 tsp, 1/2 tsp, 1 tsp and 1 tbsp. Made from solid stainless steel these babies are made to last. Toss out that plastic set (or repurpose) because they've meet they're match. Metal spoons have more kitchen applications than there plastic counterparts such as coring an artichoke, apple or pear. Just make sure the wash and dry properly and they'll last you forever. The only thing more impressive is the price, try $10.99! That makes them a deal and steal in my book.

                                                       

Product Review - NitroFusion

Strolling through the supplements section of my local Mother's Market and Kitchen (a health based food store in Southern California). I came upon Nitro Fusion Chocolate Protein by the people of Arizona Nutritional Sciences. Dairy free, soy free, animal free and gluten free this protein is made out of a blend of pea, brown rice and artichoke. Boosting 25 grams of protein per scoop, a 2 lbs. container yields 26 servings. Upon my first use I was a little surprised that it had a really fine consistency. It reminded me a little bit of powdered sugar. If you’re not careful it will get all over the place. It mixes easily with water just make sure to use the recommended 8 -10 oz. of liquid (use 10 oz. trust me) and shake vigorously in your shaker cup. It will foam up a bit but nothing you won’t be able to handle. My first thought after tasting it was that it reminded me more of a combination of chocolate and peanut butter rather than just chocolate. The chocolate flavor is faint and it left me wishing for more of that chocolaty goodness. My two recommendations for that is serving with ice to intensify the flavor or add a little bit of chocolate Quick or syrup to boost the flavor. Overall, I’m very impressed with Nitro Fusion it manages to deliver quite a bit of protein while remaining safe for a variety of lifestyles. Taste wise I have to give it 8 out of 10 but as a whole it gets 10 out of 10. I will definitely be stocking Nitro Fusion on my shelves.

Quotes and Sayings

"Don't eat anything your grandmother wouldn't recognize as food."


Micheal Pollan
(Author, journalist and activist)

Book Review

They say a good knife is the backbone to any kitchen but how do you toughen up your backbone when it resembles the consistency of Jell-O? My recommendation for toughening up that knife and sharpening those knife skills is Norman Weinstein’s book Mastering Knife Skills. Norman has written a well-organized, informative and easy to read book on the subject of using your knives (chef, pairing, etc…). The book is written in such a great conversational tone you’d swear you were sitting in one of Norman’s lectures.  Along with your purchase comes an instructional DVD that helps to reinforce the lessons Norman provides throughout the book. This book is ideal for beginning cooks or the home chef looking to fine tune their cutting techniques. Norman’s background and expertise really shines as he covers stance, cutting board selection, maintenance, knife techniques and much more with grace and ease.  This book has easily become one of my top ten selections on the subject of cooking. Mastering Knife Skills has truly helped me develop better knife skills and the proof is seen every time I pick up my knives.   

Current Undertaking

Hi, you’ve meet me at an interesting point in my life as I am embarking on a new healthier lifestyle (aka diet and exercise). I’ll be using Mark Macdonald’s book Body Confidence as my guide. The book suggests 5 to 6 meals throughout the day consisting of 400 calories (for a male trying to lose those extra pounds). My meals are broken down to the following percentages.

Carbs…………..35%

Fat………………25%

Protein………..40% 

Throughout this blog I’ll be giving you updates of my progress. Hopefully it will inspire you to make a change in your life and I’ll be doing it while remaining gluten free.

Before Stats:

Weight = 147 lbs

Body Fat =  23.5%

Body Fat = 34.54

Lean Body Mass = 112 lbs