Going Gluten-Free: Cost-Cutting Tips

So many people are going gluten-free. Luckily, eating gluten-free is not as difficult as it was in the past. More and more products are available that meet the standards for gluten-free. But simply buying packaged gluten-free items can get quite expensive. So how do you toss out the gluten without losing all your cash too? Here are some tips.

1. Start with the basics
Go for naturally gluten-free grains instead of buying specialty mixes. Try quinoa (buy in bulk for best price) or buckwheat....both available in most grocery stores. Remember too that rice and potatoes are gluten-free! Also look for gluten-free oatmeal.

2. Look for substitutes
In place of regular or expensive gluten-free bread, look for gluten-free crackers or breadsticks (you get more servings per package). Or use corn tortillas as a wrap or make a grain-based salad using quinoa or rice.

3. Create your own
How about baking your own gluten-free items? Here are some ideas:

• Rice pilaf: brown rice and quinoa mix
• Baking flour: half brown rice + half garbanzo bean flour
• Use chickpea flour in place of pricey gluten-free baking mix. One use would be to make breakfast/snack cookies instead of buying expensive gluten-free packaged cookies

4. Choose wisely
Many of the larger grocery store chains and some of the local health food stores are often less expensive than buying online. However, check online for specials and look in specialty magazines for coupons.

5. Round out your plate
Fill your plate with plenty of fresh, whole foods such as fruits, vegetables, lean (unprocessed) meats, low-fat dairy and healthy fats (i.e. avocado, nuts, fresh salmon and tuna). All of these foods are naturally gluten-free to begin with. So start with these groups and then add the specialty gluten-free options as an after-thought. This way you will fill up on the less expensive options first.

Be Extraordinary,


RDKate

Carbohydrate Loading: Why, When, and How

The Why
Fueling up properly before long-distance endurance endeavors >90 minutes with a high-carbohydrate eating plan will ensure maximum results during the event. Since glycogen (stored carbohydrate in muscle) levels decrease quickly during moderate to intense exercise, the body must be given ample carbohydrates (carb) in the days leading up to the event to adequately stock the muscles.
 
The When and The How: Proper Regimen

1.                              Begin by increasing carb intake to 8-12g/kg body weight for the first two of the three days prior to the event/race.

2.                              During this increase period, decrease training two to three days prior to the event so that your muscles have adequate time to become fully fueled.

3.                              Emphasize complex carbs (fruits and vegetables) and distribute them at all meals and snacks during the day, while avoiding simple carbs (sugars).

4.                              Resume your normal intake of carbs the day before the race or event (typically 5-8 g/kg body weight).

The idea is not to increase total calories, but to adjust intake to result in a greater percentage of calories from carbohydrate vs. protein or fat compared to normal.

Common Mistakes with Carb Loading
·         Neglecting the exercise taper. Failing to back off training for the 1-3 days before competition may compromise carb loading.
·         Fear of weight gain.  Carb loading may cause body mass to increase by up to 3-5lbs; this is extra water stored in muscles with the glycogen (stored carb). It will help delay dehydration during the event or race. 
·         Excessive fiber intake. It may necessary to limit fiber consumption in order to avoid stomach discomfort.
·         Consuming too many high-fat foods. Aim for a combination of high-carb, low-fat options.
·         Cutting out protein. A low-fat protein source should accompany carb-rich meals.
·         Not practicing an eating plan prior to competition. Rehearsing carb loading on an off week ensures that you know which foods give you enough energy and make you feel your best.

Sample menu for 145lb athlete
Breakfast:
1 cup OJ
Black coffee or tea
Breakfast burrito (one 8-inch flour tortilla + 1 scrambled egg + 2 egg whites + 1/2 cup black beans + 2 Tbsp salsa)

Mid-morning Snack:
1 cup low-fat milk
1 cup of whole-grain cereal

Lunch:
Water or unsweetened beverage
3/4 cup baked potato wedges with 1 Tbsp ketchup
16 carrots
Roast beef sandwich (one 2.5 oz whole-grain bun + 4 oz lean roast beef + 2 slices tomato + 1/4 cup shredded romaine lettuce + 1.5 oz part-skim mozzarella cheese + 1 tsp yellow mustard)

Afternoon Snack:
1 cup cantaloupe
1 Tbsp peanut butter
1 oz whole wheat crackers

Dinner
1 cup low-fat milk
3/4 cup flavored white rice with 0.5 oz slivered almonds
1 1/2 cups steamed broccoli
Stuffed, broiled salmon filet (5 oz cooked salmon, 1 oz bread stuffing mix, 1 Tbsp chopped onions, 1 Tbsp diced celery, 2 tsp canola oil)

After Dinner Snack
1/4 cup hummus
4-inch pita bread
3/4 cup blueberries


Be Extraordinary,


RDKate