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Are You in a Celiac Menu Food Rut?

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Good day to you.  Many of us live fast-paced lives which causes us to put an important part of our lives, eating, on the back burner of priorities.  This causes a lot of us to purchase the same food items week-to-week and not exploit the many nutritional food choices out there.  For celiac disease survivors this can be especially problematic as nutrition is more important due to eating gluten prior to diagnosis causing malabsorption issues

So how do you raise the priority of creating nutritional meals with variety without compromising any other aspect of your life?  In my experience, I think you can accomplish this in many ways.  Initially, however, I feel you should outline a plan for yourself on paper by answering these questions:

  • How often do I want or need to go to the various food markets I shop at?
  • Do I shop for food items based upon sales advertisements?
  • Do I shop for food items based upon coupons I’ve collected?
  • How many specialized diets (i.e. gluten-free, non-dairy, vegetarian, etc.) am I shopping for?
  • Do I have specific food item cravings often?
  • How much time can I dedicate to cooking each meal?

There may be additional questions you may need to ask yourself depending on your personal and family  lifestyle.  Feel free to write those down with corresponding responses as well.

Now, what do you do with this information?  The information you gathered may be used in several ways.  I would start by setting up your grocery shopping to be the same day every week or however often you need to go to the markets.  Pick the day when your grocer has published new sales advertisements, for example.  By going the same day you are establishing a routine.  This routine will ultimately allow you to “schedule” yourself time to create the grocery lists of food items you need the day before.

Why do I mention scheduling time for yourself to create your grocery lists on the day before you do your food shopping?  So you can make a food plan, or create a menu, for the coming week or other time duration until the next grocery shopping day.  Remember the questions you answered above?  Based upon those responses, you can make outlines of what you’ll need to purchase on grocery shopping day.

Now here’s the bonus, positive part of creating a menu for yourself and your family.  This is the part where you can pull yourself out of your “menu food rut!”  Remember I recommended you “schedule” the day before grocery shopping to create your grocery lists?  Well, if you are creating a menu, then you can find new and interesting foods and recipes to try so you are not purchasing the same foods over and over!  If you are a celiac survivor, you can also take this time to confirm “new to you” food items needed are gluten-free.  When you have planned your menu, guess what?  You now have a stress-free grocery list with no forgotten items!

By creating menu plans and then grocery lists, you are guaranteeing yourself and your family variety, nutrition, and health. 

Research, educate, and advocate all celiac and gluten-free.

Peace be with you.

Healthy Ageing Prevents Rapid Decline in Fitness

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Good day to you.  Today I have the pleasure of offering you a great guest blogpost by an awesome Fitness and Nutrition coach, Mrs. Gillian Stephen, who I’ve recently met via Twitter.

Here is Mrs. Stephen’s biography in her own words: 

I’m a Fitness and Nutrition coach and also a mother of 2, a 1 year old and a 3 year old that keep me very busy.

The main areas that I focus on are weight loss and pre and post natal. The latter certification was brought about by my own pregnancies. I realised the importance of my own diet and fitness through pregnancy and post natal, to regain my shape and prior fitness levels.

I support individuals by helping them put together a strategy for weight loss. It incorporates making better food choices and fitting exercise into their busy schedules such that they lose the weight and keep it off, a lifestyle change.

Contact information for Mrs. Gillian Stephen:

I hope you enjoy Mrs. Gillian Stephen‘s educational thoughts on ageing, exercise, and good health.  Please read on …

Let’s face it none of us are getting any younger, so the old adage of,”Use It or Lose It” with regards to your fitness levels, becomes even more crucial as we age.  I personally don’t fear getting older but my wish is that I am healthy, so as not to be over reliant on others.  At the same time maintaining a healthy lifestyle does not guarantee no ailments but you reduce your risk and your body is more able to fight disease.  Your fitness levels are not a given and as you age if you are not actively working at maintaining your fitness levels it will decline. This is something that I have experienced at first hand after both my pregnancies, where it took time to regain my prior fitness levels having not trained as intensely or as frequently because of physical and time constraints.

A study done in 2010 at the German Sport University Cologne and published in the journal Deutsches Arzteblatt International found that a decline in fitness is less as a result of ageing but more attributed to a sedentary lifestyle.  It looked at a group of marathon and half marathon runners ranging in age from 20 – 79.  It found that, when the older athletes continued to train for the same duration and frequency as the younger athletes, there was a very gradual drop off in their performance.  Another study done last year at the University of Missouri-Columbia and published in the Journal of Applied Physiology appears to reinforce this.  It also found that an active lifestyle reduces age related risk factors whilst a sedentary lifestyle can in fact accelerate ageing, with a loss in muscle mass and a decrease in bone density and strength.

So what does this mean for you?  How regularly do you currently exercise?  You should be doing moderate amounts of aerobic physical activity for at least 150 mins a week or vigorous physical activity for 75 mins a week and at least 2 strength training sessions per week.  Try to aim for 30 mins a day, 5 days a week of physical activity.

Your workout routine should consist of cardio to get your heart rate up, burn calories and increase the efficiency of oxygen consumption e.g. walking, running, cycling, swimming.  Strength training to boost metabolism and help build muscle and tone e.g free weights, body weight, gym machine.  Flexibility and balance work e.g. yoga, pilates, stretching.

The benefits will be:

• Increased lean muscle mass to burn fat

• Maintain bone density to prevent diseases like osteoporosis and arthritis

• Weight Management

• Maintain mobility

• Maintain strength

• Prevent Cardiovascular disease

• Maintain flexibility

Don’t wait until you start to feel the effects of ageing or you need to exercise, start now laying down a good foundation to reap the many rewards.

Research, educate, and advocate all celiac and gluten-free.  Educate yourself on the benefits of being with Fitness and Health so you may enjoy a more active lifestyle longer.

Peace be with you