Gluten Free 2020

The market for gluten foods continues to increase. 

The Gluten Intolerance Group predicts the Gluten Free Trends for 2020. 

Here are 5 of their predictions:

1. The number of gluten free products will continue to increase

One percent of the U. S. population has been diagnosed with Celiac Disease and nearly 13% of the U.S. population has gluten sensitivity. With over 40 million Americans affected, there are eager consumers that are looking for gluten free options.

2. Gluten free products will be available outside the natural food space

Skin care companies and vitamin/supplement companies are recognizing that people who avoid eating gluten need to avoid gluten in all aspects of their life. Not only does consuming gluten cause GI distress, but also dermatitis.

3. Label transparency will continue to rise in importance

Consumers are reading labels and voicing their opinions with their wallets. Companies with certifications are gaining prominent shelf space and reaching more consumers.

4. The variety of gluten-free and grain-free flours on the market will continue to rise

Companies continue to develop gluten free flour blends. The grain-based flour blends that those with Celiac consume are also important in the growing Paleo market. Look for new flours to hit the market such as apple, banana, coffee, and beet. 

5. There will be a greater demand for gluten free in convenience foods

Grab-and-go, heat-and-eat, and prepared foods are popular among consumers. Companies will be entering the marketplace to fill the needs of the gluten free consumer.

Disclaimer:
“This post (or portions of this post) was provided by New Hope Network. I am a member of the New Hope Influencer Co-Op, a network of health and wellness bloggers committed to spreading more health to more people.”

Is Right Rice Right for You?

I was introduced to Right Rice in my New Hope Blogger Box and have had the opportunity to try two different flavors (spanish and thai curry). I love the versatility of the product, it meets my needs. It is a great blank canvas that can be made into a masterpiece with the addition of a few things!

Right Rice is Simple and Fast

Right Rice is a complete protein so it does not NEED to have anything accompany it to make a meal. I like it as a side dish as well as a main. It is simple to make and can be done 5 minutes after water boils. Many things can be done to make Right Rice just right for you:

• Stir in nuts and seeds
• Stir in vegetables
• Stir in tofu or a protein
• Stuff a bell pepper

I love to turn Right Rice into a rice bowl for a meal. I layer on vegetables and a protein and have a satisfying meal. Pictured below is Right Rice (thai curry) with tofu strips (sauteed in curry powder and olive oil) and roasted orange bell peppers and zucchini. One package of Right Rice made two rice bowls for dinner.

Mover Over Pumpkin Spice, Here Comes Peppermint

Peppermint is a popular flavor during the holidays

The fresh taste of peppermint offsets many of the indulgent choices people make over the holidays. Peppermint not only tastes good, but it has health benefits too.

Peppermint Invokes Nostalgia

Peppermint is a flavor that brings back feelings of childhood. We all want to return to a simple time where enjoying a candy cane with your friends afterschool was the most pressing thing that needed to be done! 

Peppermint Has Health Benefits

Ancient cultures have used mint as a digestive aid to reduce gastric distress. That tradition has been passed along and is still prevalent today. When you see peppermint choices everywhere you look this holiday season, consider giving in to the temptation once-and-a-while. It might just be good for you!

Peppermint Reduces Daytime Fatigue

Studies have shown that adults consuming a peppermint oil capsule had less cognitive fatigue than their counterparts that did not have the capsule. Studies have also shown that people who are in a room with peppermint oil being diffused are less sleepy than those in an odorless room.

Peppermint Oil Reduces Menstrual Cramps

Peppermint is a proven muscle relaxant. Women who took peppermint extract capsules and those that took NSAIDs both experienced a reduction in menstrual cramps. Peppermint is a natural remedy that caused less nausea and diarrhea than pharmaceutical drugs.

Peppermint Unclogs The Sinus Cavity

Menthol, an active component in peppermint, improves the perception of airflow in the nasal cavity. Due to its antiviral properties, menthol is known to also reduce infection-induced sinus clogging.

Peppermint Calms an Upset Stomach

Studies on people with gastrointestinal disorders have found that peppermint reduces frequency, duration, and severity of abdominal paint. 

Peppermint Decreases Seasonal Allergy Symptoms

Rosmarinic acid is a compound found in peppermint, as well as rosemary and other plants in the mint family. Studies have shown that people and animals who took a supplement experienced fewer allergic symptoms.

Peppermint … All Year

Peppermint flavor can be found 365 days of the year because it not only tastes good but has health benefits. This aromatic herb in the mint family is most often used as a flavoring in breath mints and candies as well as brewed as a caffeine-free tea. The leaves of peppermint contain several essential oils, including menthol, menthone, and limonene. Menthol is the extract that provides the recognizable minty scent and cooling effect on taste buds.

Disclaimer: “This post (or portions of this post) was provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people.”

Invite Aronia Berries Into Your Life

Aronia Berries ... Where Have You Been My Whole Life?

Recently I have become aware of Aronia Berries also known as chokeberries. For some reason, they have passed me by for many years!

Research concluded they have medicinal benefits

These small, dark berries are packed with plant antioxidants and provide many health-promoting properties.According to Medical News Today, studies have shown that aronia berries may prevent the growth of colon cancer and have protective qualities for those experiencing breast cancer. Further research has shown that aronia berries boost the immune system and reduce inflammation associated with diabetes. Studies has also shown that the berries have insulin resistant properties and may be helpful in preventing diabetes.

The berries are packed with nutrition

Aronia berries contain 10% of the RDA for vitamin C so they are a great addition to your diet during cold and flu season. (The Native Americans used the berries as a cold remedy.) These low calorie, high fiber berries also contain folate, iron, and vitamins A and E.

There are many uses for the berries

Many people do not eat the berries as they have a mouth drying effect. Aronia berries are generally found used in juices, jams, syrups, teas, and wines. Tohi has a great product containing aronia berries. The beverages come in a variety of flavors like the blackberry raspberry pictured here.

Plant Based Dairy Alternatives

Plant Based Dairy Alternatives

Plant based dairy alternatives are very popular. For years nut and soy based products have filled the space in the marketplace. They are facing more competition each day. The new products fill the space for the people who are seeking dairy free and are unable to consume nuts and soy.

Sesame Milk 

Sesame milk is a great product for the consumer who wishes a product that tastes like a nut milk but is more sustainable. For the consumer who is concerned that it takes 1 gallon of water to produce 1 almond, sesame milk is a great alternative. Sesame milk contains sesame and pea protein. Each serving is 8 grams of protein and includes calcium and vitamin D.  I enjoy drinking Hope & Sesame sesame milk and using it in recipes like Sesame Milk Chia Pudding.
 

Oat Milk

Oat milk production is simple. Gluten-free oats are soaked in water, pulverized in a blender, strained, and packaged. For the consumer who does not wish to make it at home, many companies have entered the marketplace so there is a chance there are a few options in your local store! Typically, oat milk has more fiber and protein than almond milk, but its calorie count and fat content is higher. Oat milk's advantage is that it contains more B2, B12, Vitamin D, and phosphorus than almond milk helping boost metabolism, energize the body, and prevent disease. I have found that oat milk is thicker than almond milk. Some brands have a bit of oat crumbles as residue in the bottom of the carton, so I suggest you shake the carton each time before using it! I enjoy drinking oat milk and have been working on recipes using it.

When looking for oat milk in your local store, look for Malk Sprouted Organic Oat Malk Original. Malk is dedicated to conscious sourcing and has pursued The Detox Project's Glyphosate Residue Free Certification, guaranteeing the oats used in the product are not contaminated. 

Disclaimer: “This post (or portions of this post) was provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people.”

Control Inflammation with Fruits and Vegetables

Control Chronic Inflammation Through Nutrition

This is part two in my investigation into how we can control chronic inflammation, a condition where the body’s immune system doesn’t shut off for some reason and begins to burn out of control, through our diet. It is imperative that a remedy for chronic inflammation is found as it can impede a person’s ability to perform activities of daily living as well as participate in recreational/fitness activities.

What Foods Will Help Me?

In my last post on the topic I looked into cooking with healthy fats and snacking on raw nuts and seeds as a means to help reduce inflammation. You can also get anti-inflammatory phytochemicals from flavonoids in raw cocoa, tea, and berries; carotenoids in yellow and orange vegetables, and anthocyanins in red fruits and vegetables. 

When I prepare a meal at home, I make sure that over half of my plate includes vegetables and fruits. The remainder of my plate includes gluten free whole grains and a protein source. 

What Meals Can Utilize These Foods?

One way I enjoy eating a rainbow of vegetables to help reduce inflammation is when I make a gluten free pizza. I load my crust with veggies and include a thin layer of cheese. 

A few recipe that are fruit and veggie laden that can help reduce inflammation include:

• Crowning Glory Pizza: King Oyster Mushroom Pizza
• Pancakes with Seeds and Fruit

Try to fight inflammation with good food choices before you opt for medications. We are what we eat. Each day we need to eat to make ourselves the best we can be!

Stay tuned for my next post in the series … healing through whole grains … gluten free whole grains! 

 

“Portions of this post were provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people.” Silent Fire: How to Extinguish Chronic Inflammation by Lisa Truesdale

Foods Fight Inflammation

Chronic Inflammation 

Many people suffer from chronic inflammation, a condition where the body’s immune system doesn’t shut off for some reason and begins to burn out of control, like a fire that can’t be extinguished easily. Chronic inflammation can impede a person’s ability to perform activities of daily living as well as participate in recreational/fitness activities.  

Chronic inflammation occurs when the immune cells can’t find an injury or illness to repair so they attack healthy cells resulting in damage to tissues and organs. This damage has been linked to a number of diseases and disorders, including asthma, ulcers, rheumatoid arthritis, heart disease, ulcerative colitis, allergies, some types of cancer, and even Alzheimer’s.

Control Inflammation with Nutrition

There are ways to nutritionally work to control inflammation. One way is to include healthful fats, such as olives and avocados and their oils into your diet. Cooking with olive oil and avocado oil is a good way to help control inflammation on a daily basis. 

Another way to use food to control inflammation is to snack on raw nuts and seeds (if you diet allows you to eat nuts). Nuts contain monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease, lower LDL cholesterol, and help control inflammation. Six of the best nuts to eat for these health benefits include: walnuts, almonds, peanuts, pistachios, pecans, and hazelnuts.You can follow the 1-2-3 Rule for almonds to figure out a serving: 23 almonds is 100 calories. A general serving size rule rule for nuts is a serving is a fist full. 

One way I combine the healthy fats with raw nuts and seeds is in a salad. I top my salad with nuts, seeds, and dried fruits and make a dressing using balsamic and avocado or olive oil.  This salad is made from organic greens from my garden.

Disclaimer: “Portions of this post were provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people.”  Source: Silent Fire: How to Extinguish Chronic Inflammation by Lisa Truesdale

 

Collagen, A Recipe for Good Health

Adding collagen to your diet is a recipe for aging gracefully

Collagen is known to:

• Improve Skin & Hair
• Strengthen Hair & Nails
• Repair Joints
• Help the Body Detox
• Boost Metabolism
• Help Repair Leaky Gut
• Reduce Cellulite/Stretch Marks

What is Collagen?

Type 1 Collagen is the most abundant protein in the human body. It’s found in muscles, bones, skin, blood vessels, digestive system and tendons. It is the "glue" that holds the body together.

Why do we need a collagen supplement?

Our body produces less collagen as we age, thus wrinkles and stretch marks start to appear on the skin. A diet high in sugars can deplete collagen levels as well. Increasing consumption of collagen rich foods and adding a supplement may be something you wish to consider. If you are taking a collagen supplement, be sure to read the labels to make sure it is from a source you can consume (fish or egg allergy?). For the collagen supplement to be fully absorbed by the body, take it with amino acids and vitamin C.

What are the different types of collagen?

TYPE 1 is the most abundant. It helps form bones and can be found within the GI tract. It’s very important for wound healing, giving skin its stretchy and elastic quality, and holding together tissue so it doesn’t tear.
TYPE 2 primarily helps build cartilage. It is beneficial for preventing age-associated joint pain or various arthritis symptoms.
TYPE 3 is made of reticular fibers and a major component of the extracellular matrix that makes up our organs and skin. It’s usually found with TYPE 1 and helps give skin its elasticity and firmness. 
TYPE 4 is found in endothelial cells that form tissue that surround organs, muscles and fat. 
TYPE 5 makes the surface of cells as well as hair strands.
TYPE 10 is beneficial in bone formation and healing as well as repairing synoval joints. 

 

Where can we find collagen?

Foods very high in protein will provide the human body with collagen.

• Bovine collagen consists of Types 1 and 3 collagen. This will help the body create more collagen and build muscle. 
• Chicken collagen provides the body with Type 2 collagen which helps build cartilage. This type of collagen is the most common one people consume; it provides chondroitin sulfate and glucosamine sulfate. 
• Fish collagen is easily absorbed by the human body. Consuming fish collagen benefits for the joints, skin, vital organs, blood vessels, digestion and bones.
• Egg shell collagen is found in the shell, membrane, and whites of eggs. It helps in the building of connective tissue, wound healing, building muscle mass and reducing pain/stiffness.

I add collagen powder to yogurt, smoothies, and smoothie bowls.Recently I have been using Youtheory collagen powder which is made up of Types 1 and 3. Thanks New Hope Blogger Box for the opportunity to try this product!

Read More at:
https://draxe.com/what-is-collagen/

Sustainability Story for Earth Day

Corporate Sustainability

With Earth Day coming up, I decided to learn more about palm oil because I have been hearing mixed reviews about palm oil’s sustainability. I have learned that palm oil has gotten a bad sustainability rep lately, but most people just don’t know the whole story. When cultivated with an eye to the environment and the farmers who grow it, it’s a smart ingredient that can support people and the planet. The sustainability model created by Daabon in Colombia is one other companies could mimic. 

Palm Oil Controversy

An August 2018 article by the Independent noted that palm oil is one of the most controversial cooking oils for health and environmental concerns. The oil comes from the edible African oil palm tree. Due to increasing demands for this trans-fat free oil, the tree has started to be cultivated in Asia, North America, and South America. People gravitate to palm oil as it contains the antioxidant tocotrienols, a form of vitamin E, known to protect the body’s cells. Due to popularity, the palm oil industry has grown tremendously. Environmentalists are concerned about deforestation and habitat reduction due to the increasing demands for palm oil. The trees live about 30 years but many are cut down much earlier as the height of the trees makes harvest nearly impossible. Each time a tree is cut down, there is a ripple effect on the environment  

Daabon Sustainable Palm Oil

In order to protect the environment, we must be vigilant consumers and look for products that are made from SUSTAINABLE palm oil. Look no further than Daabon. Daabon has been ranked number one worldwide by the London Zoological Society’s SPOTT tool in Sustainable Palm (RSPO). Daabon, a 100 year old family owned company, has been growing and producing sustainable organic palm oil in Colombia, the second most biodiverse country in the world, for generations. They are setting the standard for sustainable palm oil production as they respect and work with nature. They support and empower small farmers by teaching them innovative techniques to pass on to help preserve nature and secure a future for subsequent generations. Their support of the farmers helps drive the local economy.

Read Labels Look for Certifications

Companies that adhere to sustainability invest time and money into their business practices. Often, as a result, consumers end up paying more for sustainable products. Sustainability is evolving. Currently certifications such as USDA and Rainforest Alliance Certification carry a price tag along with it several years of on-boarding and continuous assessments. Daabon is the first organic palm oil farm to earn Rainforest Alliance certification for their sustainability practices. 

Looking for more information, visit thefutureofpalm.com

Crunchsters Rice

I was first introduced to Crunchsters in a New Hope Blogger Box. I loved the product that I was given an opportunity to try and got hooked!

Crunchsters are great for snacking 

Crunchsters are gluten free, vegan, non-GMO, and high in protein. They are great for snacking on the go and can help fuel an active lifestyle. I love the fact they do not melt when you pack them in your pocket or bag when you go on a hike or long bike ride. Crunchsters taste good and are a satisfying snack!

 

Crunchsters can also be used as part of a side dish or a main dish.

A simple recipe I use Crunchsters in is a rice stir-in. The formula I use is 1 cup of dry rice to 2 cups of liquid. When the liquid is absorbed I add 3/4 cup of Crunchsters (your choice of flavor), stir, and enjoy!



I have converted this dish by adding 3/4 cup of beans and serving it on a bed of kale for a main dish.

Eliminate Food Waste With Simple Recipes

We Can Reduce Food Waste

Americans waste food. According to an article in Forbes, the USDA has determined that people waste, on average, nearly a pound of food per day.  Another article states that, on average, Americans waste more than 20 pounds of food per person per month (Amy Palanjian "12 Ways To Use Food Waste"). Whether it is a pound a day or 20 pounds a month that is not acceptable. According to the USDA, In 2017 an estimated 1 in 8 Americans were food insecure. Wasting food when so many others are hungry is a shame. There are steps we can take to reduce this waste. We can make the most of groceries, reduce waste, and save money by making simple changes in our routines. 

Darkening Bananas

Bananas that are overripe can be used in banana bread, smoothies, or a banana “ice cream”.  Read my recipe for Banana Soft Serve. Banana peels can be used for a tooth whitener and can help ward off pests in the garden. Read more about uses for banana peels here.

Herb Stems and Vegetable Stems

Herb and vegetable stems can be used in a variety of ways. Parsley, basil, and carrot tops make great pesto. Beet and kohlrabi stems/leaves are great sautéed. Read my recipe for Carrot Green Pesto and Savory Beet Greens.

“Portions of this post was provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people.”