| Just yesterday a coworker saw me carrying my | | | | day. I eat my breakfast there, because I train in |
| leaning tower of Pyrex to the kitchen an | | | | the morning and have had a protein shake and |
| remarked-"Is that for the week?" I smiled, and | | | | some fruit at the very least already. |
| replied "No-this is just for today." (A quick | | | | -blueberries, gluten free oatmeal and flaxseed |
| background-I eat every 2-3 hours, I have found | | | | -egg whites, spinach and sun dried tomato (my |
| this is best for my mood and energy levels. Your | | | | egg bake) |
| mileage may vary.) A week or two ago, another | | | | -3.5 oz chicken breast, green beans, 37 grams of |
| coworker stated "I wish I could eat that much." | | | | pumpkin seeds, apple |
| Here's the thing-yes, I eat a lot. Yes, I am active. | | | | -can of tuna, salad greens, artichoke hearts, |
| I move more so I can eat more, and I'd like to | | | | grapefruit, 2 tsp macadamia nut oil and balsamic |
| build a bit more muscle. HOWEVER-the food that | | | | vinegar on the salad. |
| I eat is fairly nutrient dense and calorically spare. | | | | -3 oz flank steak, broccoli, 20 grams almonds |
| As you've seen me write-more bang for the | | | | That's 4 meals as the first two items I eat at the |
| caloric buck. I like food. And if I can eat more by | | | | same time. Here's the breakdown (and I don't |
| making smart choices-then heck yes-bring it on! | | | | count the green fibrous eggies-green beans, salad, |
| So let's break it down. As an overview-more | | | | broccoli-I consider them fairly low in calories and |
| bang for the caloric buck foods generally are fairly | | | | high in nutrition. It's all portion-if you eat a pound |
| unprocessed and in the natural state. And | | | | of broccoli, you'd want to count it. And consider a |
| choosing foods that are naturally gluten free | | | | gas mask:) ) |
| generally means less processing is needed. You'll | | | | -1.263 calories. 51 grams of fat, 94 grams of |
| see some examples below. Foods that are | | | | carbohydrate, and 101 grams of protein. 19 grams |
| calorically dense generally come in packaging, are | | | | of fiber, not including vegetables which will add a |
| more processed and usually stuff that's grab and | | | | good bit more fiber. |
| go. As I mentioned in my celiac as a blessing in | | | | It's roughly equal amounts of energy from each |
| disguise article, we already have to not eat a | | | | macronutrient-akin to what's referred to as the |
| McDonald's burger-so why not take some extra | | | | Zone approach. This is not reflective of what I |
| time and effort and make sure you are getting | | | | eat around my training, this is just a regular day. |
| the most bang for your calorie buck. When we | | | | That's a decent amount of food, and a lot of |
| are first diagnosed, and potentially for quite a | | | | vitamins/minerals nutrition-right? And I eat 2 more |
| while after, we may tend to go for the foods | | | | meals after I get home. |
| that look familiar and are labeled "Gluten Free." We | | | | For comparison, here's a sampling of some |
| know they are safe, we don't have to think too | | | | common gluten free prepared items. These |
| much, and heck-who doesn't like mac n' cheese? | | | | numbers are for a single serving as given by the |
| And there is nothing wrong with eating that. My | | | | nutrition facts. And many, many people eat more |
| goal is to show you that if you desire-you can eat | | | | than a single serving. |
| more food and get more nutrition. And still have | | | | -Gluten Free Pretzels- 190 calories, 8 grams of |
| mac n' cheese-just maybe as an occasional treat | | | | fat, 29 grams of carbs, no fiber, 1 gram of |
| instead of a staple. | | | | protein. |
| I was on the Celiac forums the other day and | | | | -Gluten Free Mac N Cheese 3 oz-330 calories, 5 |
| someone commented how they had lost 20 | | | | grams of fat, 61 grams of carbs, no fiber, 10 |
| pounds since being diagnosed. She cut way back | | | | grams protein. |
| on bread consumption, (although still having some | | | | -1 individual Gluten Free Pizza, cheese topping-460 |
| gluten free bread-but the equivalent of 1 loaf | | | | calories, 28 grams of fat, 46 grams of carbs, 2 |
| every 2 weeks) and increased her intake of lean | | | | grams of fiber, 10 grams of protein. |
| meats and fruits and veggies. That's what I'm | | | | Just for these 3 items here's your grand total: |
| talking about. I know sometimes people get | | | | -980 calories. 41 grams of fat, 136 grams of |
| annoyed when the gluten free diet is referred to | | | | carbs, and 21 grams of protein. 2 grams of fiber. |
| as a "weight loss" diet. And it's certainly very | | | | As you can see, there is very little fiber and |
| different when you are gluten free due to celiac, | | | | protein in this as compared to the other options |
| and when it's a choice. However-any "diet" can be | | | | listed above. Both protein and fiber have been |
| used for weight loss with certain parameters. And | | | | shown to assist in feelings of satiety, or the |
| eating naturally gluten free foods can lend itself to | | | | sense of fullness after a meal. These would rank |
| weight loss, within those parameters. Depends on | | | | fairly low on that scale, so it is possible that you |
| how much you eat, of course-and for more | | | | may still feel a bit hungry after eating. I do not |
| information on that, please see my free nutrition | | | | have a visual comparison-I wish I did-of the sheer |
| guideline that you can get at the end of this post. | | | | amount differences between the two. I'm sure |
| The thing that I see is now with the large variety | | | | you have seen the individual pizzas-they are about |
| of gluten free foods available from manufacturers | | | | 8" in diameter. The pretzels-an individual snack |
| (and I thank them-it is wonderful to have such | | | | pack, and the mac n cheese is 3 oz. Not a whole |
| wide options and the increased awareness it has | | | | lot in terms of volume of food. You can always |
| given celiac) it is just as easy to gain weight being | | | | add veggies to help feel fuller. |
| gluten free. Honestly-you can eat gluten free | | | | This is not to say you should never eat these |
| donuts, pizza, beer-sounds like Homer Simpsons | | | | items-of course you can, and should, especially on |
| diet doesn't it? | | | | an occasional basis. The idea is to increase your |
| You can certainly indulge from time to time, and | | | | awareness, add a bit of information, so you can |
| have a piece of flourless chocolate tart, or a | | | | make an independent, informed decision. Having |
| gluten free pizza. But you may not want to make | | | | said that, I make sure to eat well 95% of the |
| these items daily staples. This is not just the celiac | | | | time, and the other 5% I have whatever I want. |
| population-but the nation in general. The statistics | | | | For example, tonight I plan on going for a nice |
| are staggering. I touched on this a bit in my | | | | dinner, and having Dairy Queen for dessert. |
| "Gratitude" article. I think it can be a bit more | | | | Tomorrow it's back on the regular eats. Make |
| challenging as celiacs because we want to be | | | | whatever decision will work for you-it's all about |
| "normal." Well honey, in this case-not normal is a | | | | having our own individual goals. 80% may work |
| good thing. Embrace it. | | | | just fine. |
| Onto the nutrition breakdown of my work day. | | | | Now go eat something good! |
| This is what I take to work to eat in a 8.5 hour | | | | |