Gluten—a combination of proteins found in wheat, rye and/or barley flour—gives structure and elasticity to baked goods. When you remove gluten, the support needed to lift and lighten the treats during baking is missing. The results can be dense, gummy or crumbly. The best gluten-free (GF) baked goods are made with a blend of GF flours, starches and often natural “gums,” such as xanthan gum, to replicate a traditional texture.
You can make your own GF flour blend or keep it simple and choose one of the blends already on the market. We swapped four different GF flour blends for the wheat flour(s) in our Chocolate-Beet Cupcakes, Banana-Blueberry Muffins and Bev’s Chocolate Chip Cookies. Each one produced a slightly different texture...read full post »
Carb cycling’s roots are in bodybuilding. But it’s easy enough for any average Joe, which is perhaps why it’s gone mainstream. When you cycle your carb intake, you vary how many carbs you eat throughout the week, with some days being low-carb (2½ to 5 servings) and others high-carb (10 to 20 servings). The thinking is that your low-carb days put you in a fat-burning state and eating high-carb boosts your metabolism.
As with most trendy diets, there are a few plans to choose from, but the gist is the same—most plans cut carbs and calories. For example, the 7-Day Carb Cycle Solution gives women 1,500 calories on high-carb days and 1,200 on low-carb days (men get 2,000 and 1,500 respectively).
Unfortunately, the research on intermittently restricting carbs is almost nil. There’s one 2013 study, however, published in the British Journal of...read full post »
A common reason people avoid gluten is to lose weight—an approach about 13 million people have taken, far overshadowing gluten avoidance for health issues.
To remove gluten from your diet, you have to stop eating wheat and foods that contain it, such as bread, pasta, cereal and crackers, which are all relatively rich in calories.
If you replace them with foods like fruit, vegetables and lean meats, you may naturally eat fewer calories and lose weight.
But if you replace them with gluten-free counterparts made with rice or other gluten-free flours, you’re just substituting one carb for another and likely eating the same number of calories—possibly more—so you won’t lose weight.
Also See:...read full post »
I’ve had countless friends ask me if they should “go Paleo” and while I don’t recommend the diet as a whole (read more about the pros and cons here), there are certainly some healthy principles that we all can borrow from the popular plan.
The Paleo Diet is based on eating like our ancestors ate, back when they were still hunting and gathering. It eliminates foods that weren’t around back then, which makes sense since we’ve certainly taken some steps in the wrong direction in the past many thousand years when it comes to the foods we eat. (I’m looking at you, neon-orange cheese powder and doughnut cheeseburgers.)
With that in mind, here are 5 Paleo Diet principles worth following to help you eat better in our modern world.
Cut...read full post »
U.S. News & World Report’s Best Diets 2015, released earlier this week, ranked 35 diet plans. But the No. 1 diet may surprise you. The “Best Diets Overall” winner (for the fifth year in a row): the DASH diet.
The DASH diet—or Dietary Approaches to Stop Hypertension—was developed to combat high blood pressure (hypertension is the medical term for high blood pressure). So it certainly doesn’t fall into the realm of trendy diets like Paleo or the Alkaline Diet. To earn a spot on the “Best Diets” list, the diet plan has to help with weight loss and diabetes (research shows the DASH diet does)—as well as be easy to follow and nutritious (check and check). Their panel of experts, which included EatingWell advisors David Katz, M.D., M.P.H., and Brian Wansink, Ph.D., gave it top billing in part because it scored well in the heart health...read full post »