Tips to Improve Your Gluten-Free Eating Experience

Today, people are concerned about their diet and health more than ever. Amongst the plethora of diet programs designed by nutrition experts and dieticians to get in shape and stay healthy, gluten-free approach has managed to attract much fuss and become the latest health bandwagon.

While most people have already heard of this word “gluten-free”, few understand this approach well to benefit from it.

If you’re planning to adopt a gluten-free lifestyle, here’s something you need to know.

Focus on gluten-free eating and not gluten-free diet

With grocery store shelves stuffed with gluten-free products and restaurants offering foods free of gluten, it is pretty easy to go for a diet bereft of gluten.

 

quinoa bar

But it is suggested that you focus on gluten-free eating instead of adopting the approach as a diet. There are many foods that are naturally gluten-free such as fruit, vegetables, dairy and meat so you don’t necessarily need to look for certified gluten-free products to create a positive experience.

When it comes to snacking, however, make sure packaged gluten-free foods you buy not only satisfy your snack cravings but offer good nutrition such as chia bars, muesli, trail mix or quinoa snack bars.

Move gradually towards your goal

Gluten-free eating is generally adopted by people to reduce the symptoms of coeliac disease. However, unless absolutely vital, if you cut gluten out of your diet abruptly, chances are the approach will backfire.

Going gluten-free abruptly can make you crave gluten foods even more and you may end up embarking on a binge-eating spree. So, start gradually. Rethink your daily meals and determine what ingredients you can substitute for healthier yet suitable options.

Heed the changes

Though gluten-free eating is commonplace for a lot of people, particularly those suffering from coeliac disease, not every body type reacts positively to this new way of eating. If you’re going gluten-free for a reason, make sure your decision is right.

A good way to ensure that you’re doing the right thing is to determine how your body is responding to your new diet. If whatever you’re eating to stay gluten-free is improving your health, you certainly want to continue this approach.

To sum up, don’t go gluten-free because everybody’s doing it. Make sure it is the best decision for both your health and your lifestyle will change for the better.

Smart Snacking Swaps Your Need to Make for a Healthier You

It’s tempting to reach for a bag of crispy potato chips or grab a chocolate-filled doughnut when it’s snack time. Well, with so many irresistible yet mouth-watering snack foods out there, it is only natural to give in to your snack cravings.

So, if it’s only irresistible, is it okay to indulge in mindless snacking?

No!

The point of snacking is to not just keep your stomach full until your next meal but to regulate blood sugar and fuel your body while preventing excess hunger. That said, your snacking choices certainly affect your energy levels and overall health.

chia snacks

Unfortunately, most people reach for candies, cookies, muffins, crackers, pretzels and other tempting yet unhealthy options when it comes to snacking.

To help you enjoy the benefits of nutritionally balanced snacks, we have pulled together a few healthy snacking choices which can replace your regular unhealthy snacks.

  • Swap candies and chocolates for health bars

A standard-size candy bar contains 230-280 calories, 15gm of fat and about 7 teaspoons of sugar. A standard health bar on the other hand contains 150-180 calories along with essential nutrients like protein, carb, minerals and vitamins. Clearly, low-GI low-fat heath bars serve as an excellent replacement to candy bars and chocolates filled with sugar and fillers.

What’s more, health bars are available in a variety of flavours to help satisfy your craving with Chia snack bars, quinoa bars, nut bars and muesli bars being some of the most common and healthier choices you can go for.

  • Swap a cappuccino for a protein smoothie

A cup of coffee has its own benefits. However, the milk, flavorings and added sugar in your regular cup of coffee can ruin the results of your weight loss regimen.

While a standard medium-size full-cream milk cappuccino contains approximately 140 calories, a smoothie (made with veggies and fruits) loads up on protein and healthy fats that help to keep you full and energised for a long time.

  • Sweetened yoghurt for chia pudding

Flavoured or diet yoghurts are a great snack in terms of taste and may even seem like a healthy snack option. However, these delicious snack treats are high in sugar content which can interfere with your weight loss goals.

For a quick snack fix, replace your regular diet yoghurt with chia pudding. Not only are chia seeds a rich source of protein, fibre and omega 3 fatty acids but when mixed with milk and fruit, they can turn into a nutritious filling and guilt-free snack.

Likewise, you can swap other daily snacks that are high in unhealthy ingredients such as ice cream, crackers and pizza for frozen fruits, veggies, kale chips, popcorn and more.


There are endless options to turn your mindless snacking into a healthy practice. Rather than just satisfying your taste buds with tempting unhealthy options, opt for snack options that not only soothe your cravings but offer nutritional benefits for your body to maintain its energy levels.

Wrong Snacking Habits that Are Swaying You Away from Weight Loss Goals

While some of us are satisfied fuelling our body with standard breakfast, lunch and dinner, others just can’t ignore the urge to nosh something until their next meal.

For some people, it is simply a necessity to have something to nibble even if they think that it’s not the best idea to keep themselves in shape.

To make snacking favourable for such folks, we have gathered common snacking blunders and their quick fixes that you may not want to miss out on.

  • The wrong snack choices

Snacking doesn’t really have to do with nutritional needs and standards. So, you can just grab whatever sounds small and light to curb your hunger in between meals. Right? Wrong!

The Fix: Instead of grabbing whatever seems tasty in the name of snacking, you can opt for foods with high national value that are filling and tasty at the same time. Your go-to options include chia snack bars, granola bars, trail mix and gluten free choco bites.

  • Late night munching

health chia bar

Your calorie count is pretty much controlled all day but the real battle begins at night right after the dinner. You move back and forth to the fridge and before you realise it, you are sitting there on the couch with a sleeve of cookies, hurting your waistline.

The Fix: Start your day with a satisfying breakfast followed by protein rich lunch and dinner. If you still can’t resist the temptation to munch at night, keep a handful of nuts or a small health chia bar by your side and be sure to eat it slowly. This will help to keep both tummy and taste buds satisfied in fewer calories.

  • Grazing mindlessly

It may make sense to take heavy meals when dining out with family or friends but there is certainly no point in your evening quinoa bar if you’re not hungry. Stop snacking out of boredom or just to kill time.

The Fix: Establish a fixed schedule for snacking and consume enough in these small breaks that you don’t feel the urge to chow down things even when you aren’t actually hungry.

The Final Word

With these tips in mind, you can make sure that your innocent habit of noshing of between meals doesn’t wreak havoc on your waist.

Also, be mindful while picking your options and do not forget to check ingredients even if you’re buying gluten free snacks. Knowing what’s going inside will help you keep your weight in check while avoiding consequences of mindless snacking.

Author

kuranda Whole Foods