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What Exactly Is A Gluten-Free Diet & Is It Right For Me?

Now it’s time for us to look at what a gluten-free diet really is, and whether it could be right for you. Remember, gluten is a very complex ingredient and is far more complex than a lot of people seem to realize. In basic terms, a gluten-free diet is a diet that excludes all foods and beverages containing gluten, or ingredients that may contain gluten. Those affected with Celiac disease will commonly cut gluten out of their diets. However, those with gluten sensitivity issues will also need to do the same. If you have experienced any adverse reactions or side effects when consuming foods or drinks containing gluten, such as those that we have listed previously, it may be time for you to adopt a gluten-free diet. Some people choose to cut gluten out of their diets anyway, even if they aren’t actually suffering from any form of sensitivity to it.

Foods To Eat And Foods To Avoid

So, as you can see, a gluten-free diet is very easy to describe, and diagnosing issues pertaining to gluten sensitivity is fairly simple. So, what foods can you eat, and which foods should you avoid if you choose to go gluten-free? Does this mean you can never eat a delicious pizza or bacon double cheeseburger again? No, absolutely not. The good news is that, because more and more people are adopting a gluten-free diet and lifestyle, there are now more delicious gluten substitutions than ever before. You can even purchase gluten-free flour, so you can literally bake your own bread, doughs, and bases using ingredients that are 100% gluten-free. To ensure your gluten-free experience runs as smoothly as possible, we’re now going to list some of the main foods you can eat, and foods you should avoid while following a gluten-free diet. We’ll begin with what you can eat.

Foods You Can Eat

Most Wholegrains – Yes, that’s right. The common belief is that all whole grains contain gluten and are therefore very bad for anybody suffering from gluten sensitivity issues.
The truth is that most whole grains are actually free from this pesky protein. The thing to remember, however, is that a lot of grains are processed in facilities that also process gluten-containing ingredients, so cross-contamination can occur. This is especially true when it comes to oats.
Examples of gluten-free whole grains, however, include the following:
• Quinoa
• Buckwheat
• Wild rice
• Brown rice
• Oats
• Arrowroot
• Teff
• Millet
• Amaranth
• Tapioca

Fruits And Vegetables – As long as they are natural, and haven’t been processed in any way, all fruits and vegetables are naturally free from gluten. Fruits and veggies are ideal for any
diet plan pretty much, as they are loaded full of vitamins, minerals, and other nutrients that the body thrives upon. We won’t list each fruit and vegetable that you can eat on this diet as that would take an eternity. Just be wary of canned fruits or veggies, or pre-prepared ones.
Proteins – Again, as long as they are natural and haven’t been processed or tinkered with in any way, all meats and fishes are naturally free from gluten.
Meats and fish, for example, are rich in vitamins, minerals, and even some healthy fats and beneficial amino acids. Processed meats, however, such as sausages, are sometimes bulked out with cereals and ingredients which do contain gluten.
Eggs are another great source of protein that is naturally gluten-free. Nuts, seeds, and most legumes are also perfectly acceptable on a gluten-free diet.

Fats – Fat is a macronutrient that plays a crucial role in our day-to-day lives. It is essential for a number of natural processes within the body and, providing we get it from healthy and natural sources, it is actually extremely healthy. Fats are also naturally free from gluten. Just be wary of cooking sprays, or oils with added seasonings, as they may sometimes contain ingredients that could contain gluten. Examples of healthy fats include:
• Oily fish
• Coconut oil
• Olive oil
• Grass-fed butter
• Avocados
• 100% natural nut butter with nothing added
Beverages – As well as whole foods, you will also no doubt need to consume something to wash everything down. Most beverages are perfectly fine on a gluten-free diet, with drinks like water, fruit juice, tea, and coffee, all proving perfectly acceptable.
Just be wary of smoothies, alcoholic beverages, and malt beverages which are often made with grains and/or ingredients containing gluten.
Dairy – Dairy is another foodstuff that is generally perfectly acceptable on a gluten-free diet, again, as long as it hasn’t been tampered with in any way.
Dairy such as milk, cheese, cream, butter, yogurt, and sour cream, are all perfectly fine as they do not contain gluten.
A lot of people following a gluten-free diet however, often make the mistake of avoiding dairy because of the lactose. Lactose intolerance and a wheat intolerance are two completely different things entirely.

Foods To Avoid

Below we’ll be listing a series of foods and drinks to avoid on a gluten-free diet. We won’t be going into detail about why each one should be avoided because we all know that it’s because they contain gluten, or they have been prepared in an environment where gluten is present, and cross-contamination could have occurred.
Foods to avoid on a gluten-free diet include:
• Pastas
• Bread
• Seasonings
• Spice mixes
• Crackers
• Wheat bran
• Wheat starch
• Cereals
• Durum
• Couscous
• Wheat germ
• Spelt
• Semolina
• Rye
• Barley
• Sauces
• Processed meats
• Beer
• Wines
• Some ciders
• Some liquors such as whiskey
• Brewer’s yeast
• Baked and processed goods
• And more…
As you continue through our Gluten Free guide, you’ll find even more detailed information on what to eat so keep reading!

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What About Multivitamin Supplements?

If the main benefits of fruits and vegetables come from the vitamins, minerals, and other essential micronutrients, then you might have a very reasonable question: what about multivitamins?
A multivitamin supplement is a supplement that contains a balance of different nutrients. You might typically see one that contains a combination of vitamin C, D, A, and B complex. Likewise, multimineral supplements might contain Iron, Magnesium, Potassium, Calcium, and Zinc for “healthy bones and hormone balance.” Are these products just as good as the “real deal?” Yes and no.


On the one hand, you can absorb and benefit from supplements. Some people will tell you that this isn’t true, but there are several good reasons to believe otherwise. For one, did you know that there actually exist several products that are designed to replace your entire diet? These include the likes of Soylent, which supposedly contains every single nutrient the body needs, all balanced perfectly.
Is it a good idea? Not at all! But the thing to focus on right now is that people who use this product survive… and they’re actually quite healthy! And with that in mind, we can, therefore, state for sure that multivitamins can also be absorbed.


But there’s a catch. The first of these catches is that a multivitamin is only going to be as good as the person who designed it. We saw with lutein and other fat-soluble vitamins for example. These need a source of fat in order to be absorbed into the bloodstream. Get them from natural food sources, and chances are that the source of fat will be included. Get them from a vitamin supplement and they might not. Similar interactions also exist between many other vitamins and minerals, where one will help the other to be absorbed more easily. Likewise, different vitamins and minerals absorb at different rates, and so ideally shouldn’t be combined into a single product.


Then there are all the other things that fruits and vegetables contain that do us good – such as fiber, amino acids, and more. PLUS there’s the small fact that all fruits and vegetables contain substances that we don’t fully understand or perhaps aren’t even aware of. We only just discovered the extraordinary benefits of lutein (that go beyond eye health). So eating real fruit and vegetables is ALWAYS preferable.
But with that said, if the choice comes down to using a supplement or not getting those beneficial nutrients at all… then the supplement is of course better. In fact, a supplement can be a very convenient and easy way to get what you need in your diet, or can be considered as a “back up.”

Your Blueprint for Greater Health

And with that, we reach the end of this guide. At this point, you should now have a much better idea of precisely which fruits and vegetables you need in your diet, which ones can provide the most benefits, and how it’s actually the variety of these things that trumps everything else. Likewise, you should now have an understanding of the best ways to get those fruits and vegetables in your diet, and the best ways to avoid any issues that can come from them. With all that said, here is your blueprint to boost your health and happiness massively by getting more fruits and vegetables:


• Start your day with a smoothie, but don’t have more than one fruit smoothie
• Don’t aim to get just 5-7 fruits and vegetables in your diet. Get as many as you can in order to get a varied mix.
• Use a supplement as a “back up.” This is also especially useful when seeking out more obscure and rare nutrients.
o But make sure that you read the instructions and do your own research. You may wish to think about timing and adding a source of fat to aid absorption.
• Use strategies to make it as easy as possible to get more fruits and vegetables in your diet
• Avoid processed foods and “empty calories” – replace things like chips and chocolate bars with salads and carrot sticks
• Maintain this program for 30 days. You should find you notice you have more energy, drive, and better health.
o Use this new energy to improve your lifestyle in other ways!

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Creating a Diet Rich in Fruits and Vegetables

So, you need to be eating more fruits and vegetables, and we’ve seen already that there are a huge number of specific foods that have a particularly impressive benefit – just as there are a huge number of specific vitamins and minerals that you need to try and seek out in your diet.
But how do you go about implementing that plan? How do you go from struggling to get your five a day, to being able to easily consume a large plethora of different beneficial ingredients?
Because that’s the other key thing to realize: you shouldn’t be taking a reductive approach of trying to seek out each item individually. If you do this, then you’ll find that you end up spending a huge amount of money, and ultimately not getting much benefit.


This book has listed a huge number of fruits and vegetables that you can seek out specifically in order to enjoy benefits for your beauty, for your energy levels, for inflammation, for immunity…
You might, therefore, be tempted to think you can pick and choose the benefits you want!
But this is the wrong approach. When there are THAT many different superfoods that each offer some kind of amazing benefit, you simply cannot seek out each one individually. This is especially true seeing as many of them won’t mix together, many aren’t available in your local supermarket, and some will only be edible for a short amount of time. So, what do you do instead? The Strategy: The Aim is Variety
Instead of seeking out individual different fruits and vegetables, what is far preferable is to simply aim to get the biggest variety you possibly can in your diet. By doing this, you will cover the largest spectrum of ingredients, and thereby get the largest range of different benefits from your diet.
You could find the healthiest superfood vegetable in the world, but if that was all you ate then you wouldn’t get all that much benefit – because you’d only be getting large amounts of those same ingredients.


We don’t think of foods such as apples as being superfoods, but because they contain large amounts of vitamin C (antioxidant, boosts testosterone, encourages nitric oxide formation, produces serotonin), epicatechin, they are just as impressive as those more exotic ideas. Moreover, if you eat three different fruits and vegetables, then the range of nutrients you get will be far greater. Studies show as well, that our microbiome – the healthy bacteria living in our guts – benefit most of all from a varied diet. The greater the range of foods you eat, the stronger your gut health will be – resulting in weight loss, more energy, better mood, and more. Finally, by aiming to just “eat lots of fruits and vegetables” you can reduce the amount of thought this diet boost involves, which in turn will help you to be more likely to stick to your new commitment.


How To Increase The Variety of Fruits & Vegetables
So how do you increase the variety? Here are some easy tips that will help you to do that without adding a lot of stress to your next shopping trip: • Make lots of stews, hot pots, and Italian dishes. If you’re cooking something like a bolognaise, then it’s actually very easy to just throw a bunch of fruits and vegetables into a pot with some mince. o To make this even easier, try grating things like a carrot (so you don’t need to peel), and use frozen ingredients like mushrooms, peas, and sweetcorn.


• Make lots of salads! An easy way to make a cold lunch is to get some salad leaves, throw on some sweet potatoes, slice some cucumber, and add a pinch of lemon. This can go on the side of nearly ANYTHING you cook. Choose baby leaf spinach and you’ll get iron and folate.

Then just vary which leaf you use every time.
• Freeze! When doing this, cook up large batches of foods and then freeze them in lots of individually portioned Tupperware. Then all you need to do is to defrost each one as you come to eat it.
• Make smoothies! These are extremely easy to produce – just throw a bunch of fruits and/or vegetables in and hit blend. They also provide a huge boost for amazing benefits. Some of the most energetic and happy people I know consume daily smoothies! • Buy fruits and vegetables out. A lot of cafes sell fruits at the counter, and the same is true in many grocers. Instead of buying a chocolatey snack, just buy the most exotic-looking fruit you can find!

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Why Everyone Should Invest in a Blender for Amazing, Convenient Health Benefits

A blender is one of the single most useful appliances you can get for your kitchen and there are a range of different things you can do with one that provides quick and easy meals, many of which are also very healthy. Similarly,a food processor is another small kitchen appliance that can make many of the same types of dishes if you use the blending attachments and also has a more versatile range of other functions.

If you are keen on improving your health and fitness, then either appliance will help you to do exactly that by providing lots of easy ways to enjoy more fruits and vegetables thereby increasing your intake.
Of course, everyone knows that they can use a blender or food processor to make simple things like soup or smoothie Ð either of which have amazing health benefits. However, what they may be less aware of is the vast range of other things they can make with them and so might not be getting the most out of their kitchen appliances, and thatÕs what weÕll be looking at here.

Stock

Did you know for example that you could make your own stock? Here you simply put your left over vegetable peel and bits of meat into a blender with lots of water and allow it to do its work. This is far quicker than the slow boiling technique usually used to make stock. This is a great way to avoid wasting your food and to add flavor to your meals which will be much stronger than bought stock.

Grow Your Own

This same process can also be used to make organic fertilizer for plants which is essentially just broken down organic material. Here you can be less discriminatory too as you wonÕt have to actually taste what goes into your concoction. Anything then from vegetable peel to eggshells can go into your blender or food processor and then be sprinkled on your compost for the plants.
You can then use this to grow your own organic vegetables which is one of the healthiest and most sustainable foods you can possibly eat!

Protein Shake

You can also try more complicated things. For example, if you currently spend a lot of money on protein shake then why not use a blender to whip up your own for half the price and start building muscle? Alternatively, why not make your own soup or mousse for an exciting pudding that doesn’t involve too much work or time to create. This is only a small sample of what can be done with these kitchen appliances, so donÕt limit yourself to soups and smoothies. Furthermore, if you donÕt already own a blender or food processor, then be sure to invest in one as soon as possible