Gluten Free Flour Substitutes

Many other starches can be used in place of wheat to produce delicious pastries: bars, cakes, cookies, pancakes, pizzas etc…

Gluten Free recipes are designed for those who suffer from Celiac Disease or those with Gluten Sensitivity.  Celiac Disease is diagnosed in young children with a wheat allergy. However, there seems to be an onset of Gluten Sensitivity in adults. While research has not been able to show how or why this sensitivity gets it’s start, the individuals who put themselves on a gluten free diet have noticed great improvement.

The following combination of starches produce the texture desired in cakes, cookies, pancakes,  pizzas, and other favored pastries.

A basic Gluten Free recipe for a 2 cup flour substitute can be used for cookies, bars and smaller baked treats.

  • 1 pound white rice flour
  • 1/2 tapioca flour
  • Whisk the two ingredients together

Another recipe that can be made in advance and conserved in a tightly sealed container.

  • Pour 6 cups (720 g) of brown rice flour into a large bowl. Brown rice flour is a whole-grain flour, which is less processed than other types of flour.

You can find rice flour in the baking aisle of most health food stores or large supermarkets. If you are looking to save money, opt for white rice flour. You can find it for a low price at ethnic grocery stores.

  • Add 2 cups (384 g) of potato starch to the bowl. Do not use potato flour. Potato starch thickens and adds moisture to baked goods.
    • You can substitute the potato starch with corn starch. The potato starch handles higher temperatures, so it is better for making baked goods, roux and breading. If you do substitute corn starch, you will need to add 1/3 cup (64 g) more of corn starch because it is lighter than the potato starch.
  • Pour 1 cup (120 g) of tapioca flour or starch. This is also useful as a thickener in the recipe.
  • Add 2 tbsp. (24 g) of xanthan gum. This is a binding agent that is commonly used in gluten-free baking. You will not need to add the xanthan or guar gum to recipes, if it is in your all-purpose flour.
  • Use a whisk to mix the flour. Pour it into a sifter to mix it more fully and break up clumps. This gluten-free flour mixture makes a very large batch. It can be made using the same ratios of 6 to 2 to 1, but in smaller amounts, with just a dash of xanthan gum.
  • Sift your gluten-free flour again before using it. The ingredients can settle, creating pockets of 1 ingredient or another.
  • Store your all-purpose gluten-free flour in a tightly-sealed tin. If you think you have made more than you think you can use, store the extra in a sealed container in the fridge. Bring it to room temperature before using.

Use the following other flours as a partial substitute for the rice flour:

    1. Substitute a cup of the brown rice flour with sweet rice flour, if it is available. Although it is best in small amounts because it is sweet, it is a good addition to baked goods and pizza crusts.
    2. Substitute 1 to 2 parts of brown rice flour with sorghum flour to add extra protein. Sorghum is a common cereal in South Asia, Africa and Central America. It is available in specialty food stores or on the Internet.
    3. Substitute 1 to 2 parts of brown rice flour with coconut flour for use with chocolate baked goods. The slightly nutty flavor is complimentary to chocolate.
    4. Substitute 1 to 2 parts of buckwheat flour for brown rice flour for pancakes, waffles and muffins.
    5. Substitute 1 to 2 parts of teff flour for brown rice flour for baked goods. It adds moistness and a sweet, nutty flavor to gluten- free recipes. Teff is a kind of grass that is grown in the highlands of Northern Africa.
    6. Add almond meal made with ground almonds to pastry crusts or other baked goods.

Defined Disease:

Celiac Disease is defined as: a hereditary digestive disorder involving intolerance to gluten, usually occurring in young children, characterized by marked abdominal distention, malnutrition, wasting, and the passage of large, fatty, malodorous stools.

Gluten Sensitivity is defined as: symptoms of diarrhea, constipation, bloating, abdominal pain, fatigue, walking in a fog. Swollen: arms, hands, legs, feet, eczema.

Thank You  Wiki How for your Gluten Free Flour  Recipe!

References:
WIKI HOW http://www.wikihow.com/Make-an-All-Purpose-Gluten-Free-Flour
More GLUTEN FREE RECIPES at YUMMLY: http://www.yummly.com/recipes/gluten-free-baking-powder
http://dictionary.reference.com/browse/celiac+disease?s=t

Calculate Cholesterol, Choose TLC Diet to Menu Plan

Being informed and understanding what cholesterol is will provide stronger knowledge of individual “Specimen Information”, which should be requested from your Doctor after having blood drawn. Compare your numbers to the information listed below,  choose your foods wisely to improve your daily nutritional intake, and cleanse your body, optimizing it’s overall function in keeping you healthy.

Cholesterol is a fat,  lipid, or a sterol, from which hormones are made. It is a waxy substance that resembles the very fine scrapings of a whitish-yellow candle. Cholesterol flows through your body via your bloodstream, lipids are oil-based and blood is water-based, they don’t mix. If cholesterol were dumped into your bloodstream, it would congeal into unusable globs.

The fat in these particles are made up of cholesterol, triglycerides and a phospholipid, which helps make the whole particle stick together. Triglycerides are a particular type of fat that have three fatty acids attached to an alcohol called glycerol, composed of 90 percent of the fat in the food you eat. The body needs triglycerides for energy, but as with cholesterol, too much is bad for the arteries and the heart.

  • Total Cholesterol Reference Range: 125-200 mg/dl     
  • HDL Cholesterol Reference Range: 40-60 mg/dl 
  • TriglyceridesReference Range:  <150mg/dl                   
  • Direct LDL Cholesterol Reference Range: 100 – 129 mg/dl

                                                                                                                                                                                                               

Healthy Cholesterol Levels, (HDL) should be greater than 50-60 mg/dl.   HDL is a cholestrol that works within the arteries to reduce accumulation of plaque, that can lead to artherosclerosis, in turn, reducing your risk for heart disease. HDL is monitored to ensure there is enough of it to fight off the plaque build up within the arteries.

 “LDL cholesterol”, explained by Harvard University“in most people, (60-70 % of cholesterol) is carried in LDL particles, which act as ferries, taking cholesterol to the parts of the body that need it. Unfortunately, if you have too much LDL in the bloodstream, it deposits the cholesterol into the arteries, which can cause blockages and lead to heart attacks. The good news is that the amount of LDL in your blood-stream is related to the amount of saturated fat and cholesterol you eat. So, most people can decrease their LDL if they follow a reduced-fat diet.”

VLDL, stated by the “Clinical Reference Laboratory”, expressed as: “VLDL is a major carrier of triglyceride (60 -70% triglyceride 10-15% cholesterol). Circulating fatty acids are converted by the liver to form triglycerides.” Dr. Ginsberg of Columbia university simplifies the definition, “Very-Low Density Lipids are complexes of lipids and proteins assembled in the liver in response to nutrients and hormones. When VLDL are secreted, they carry almost all of the triglyceride in the blood-stream (they are about 85% triglycerides themselves), transporting triglycerides from the liver. When we are overweight, insulin resistant, or have diabetes, our livers secrete more VLDL with more triglycerides on every VLDL particle”.

People have varying degrees of success in lowering their cholesterol by changing their diets.  Meal Plan changes and Exercise both contribute to  lowering cholesterol and are highly recommended before pharmaceuticals are introduced. High cholesterol due to dietary intake of high saturated  foods (anything with animal fat) could be lowered by 5% to 20% with nutritional changes. The Therapeutic Lifestyle Change (TLC) Diet is recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health. 

Calculating total cholesterol helps to put the pieces of the whole together.   The math equation for calculating total cholesterol is:

Total Cholesterol Formula  (TC) = LDL + HDL + (Triglycerides/5)

  • Sample lipid panel
  • Cholesterol, Total=195
  • HDL Cholesterol=55
  • Triglycerides = 100  (100/5=20)
  • Direct LDL Cholesterol=120

How Total Cholesterol is calculated using the sample numbers listed above.

  • example: (LDL) 120+ (HDL) 55 + 20= 195 (TC) Total Cholesterol

Calculating:  VLDL=Triglycerides/5

  • Triglycerides=100
  • example: 100/5=20 (VLDL)
  • Reference Range for VLDL is 5-40 mg/dl

Calculate Cholesterol Ratio

  • Total Cholesterol (mg/dl) / HDL Cholesterol (mg/dl)
  • Example: Total Cholesterol 200 mg/dl/ 50 mg/dl  HDL Cholesterol = 4.1  According to the American Heart Association is to keep your cholesterol ratio at 5 to 1 or lower.
  • Ideal ratio will be 3.5 to 1. Higher cholesterol ratio indicates a risk of heart disease, a lower ratio indicates a reduced risk of heart disease.

 

Various foods, beverages and spices are known for reducing, or interfering with bad cholesterol (LDL) and carrying it out of the body. Choose a variety of foods from the following lists including them at all your meals.

  •  Fruits and Vegetables (totaling 9 per day)
  • Teas
  • Extra Virgin Olive Oil
  • Cinnamon1-4g (1/3 tsp – 1 1/2 tsp a day)
  • Ginger (250 mcg/day capsule form)
  •  Honey 3 1/2 tablespoons / day

Reduce the saturated fat in your diet 

  1. Eat fish 3-4 times a week and benefit from Omega 3!
  2. Limit the amount of meat and milk products.
  3. Choose low-fat products from various food groups.
  4. Replace butter, a saturated fat with: Extra Virgin Olive, Canola, or Peanut oils.  7% of your daily calories should come from saturated fat (200 mg)   with 25% to 35% of daily calories  from unsaturated fat. 
  5.  Your diet should include calories to maintain your desired weight and avoid gaining weight.

Fluids are equally important to a successful diet.  Add 1-2 glasses of water with 1/2 to 1 whole lemon each day. Drink 1-2 cups of Oolong tea each day. Oolong tea burns over 157% more fat than Green Tea and is a popular tea designed to accelerate weight loss. 

TLC Diet is recommended by Doctors as a path for reducing high cholesterol.  Calories/day  1100 – 1695

Lean meat, poultry, fish, dry legumes Choose 5 ounces (140 g)  per day  

  • Anchovies, Mackeral, Sardines, Salmon,
  • Substitute 1/4 cup tofu, or 1/2 cup dry beans or peas for 1 ounce of meat or fish.
  • 2 tablespoons (1 oz) nuts (Almonds, Walnuts, Hazelnuts, Peanuts Soynuts) or seeds
  • Eggs, 2 yolks per week, 1 whole egg. Egg whites or substitutes are okay to eat.
  • Lean Meat. 3 0z. 165 calories, 0 g carbohydrate, 21 g protein, 9 g fat

Low-fat milk products.  Choose 2 per day     

  • 2 to 3 per day
  • 1 cup nonfat or 1% milk
  • 1 cup nonfat or low-fat yogurt
  • 1 ounce fat-free or low-fat cheese
  • Each serving. 80-110 calories, 12 g carbohydrate, 8 g protein, 0-3 g fat

Fruits.  Choose 4-5 per day the selection is endless!    

  • Apple, Apricots, Berries, Banana, Grapes, Melons, Orange, Pear, Plums, Prunes
  • Each serving.  60 calories, 15 g carbohydrate, 0 g protein, 0 g fat

Various Vegetables!  Choose 5-7 per day          

  • Artichokes, Avocado, Peppers, Zucchini, Cucumbers, Mushrooms,Eggplants, Asparagus, Legumes, Broccoli.
  • 1/2 cup cooked (season with garlic parsley and oil), Grilled, or Raw vegetables
  • Each serving.  25 calories, 5 g carbohydrate, 2 g protein, 0 g fat
    1 cup raw thick green leafy greens

Whole grains for bread, cereals, pasta, rice .  Choose 4-6 servings per day.

  •  Whole Grains, Choose Aunt Millies breads.
  • 1 slice whole grain bread
  • 1/2 wheat or multi-grain bagel, or English muffin
  • 1 ounce cold cereal (Bran)
  • Oatmeal for breakfast. (Quaker Oatmeal steel cut. Avoid 1 minute oatmeal)
  • 1/2 cup cooked whole grain pasta, rice, noodles, or other grains
  • Each serving. 80 calories, 15 g carbohydrate, 3 g protein, 1-3 g fat

Fat and oils.  Choose 2-3 servings per day

  • Each serving.  45 calories, 0 g carbohydrate, 0 g protein, 5 g fat.
    No Trans Fat (hydrogenated oils)
    1 teaspoon monounsaturated oil, such as Canola, Corn, EVOO, or Peanut
    1 tablespoon salad dressing (vinagrette)
    1 tbsp MCT Oil

By:  K. Crocker

Literature Research

  1.  Diet Low Sodium Meal Plan
  2. VLDL http://www.crlcorp.com/testDetails.cfm?facilityID=TLS&testID=510
  3. VLDL Dr. Ginsberg  http://www.medscape.org/viewarticle/569664av
  4. LDL Harvard University  http://www.health.harvard.edu/newsweek/Understanding_Cholesterol.htm
  5. Ginger reduces LDL Cholesterol  http://www.ncbi.nlm.nih.gov/pubmed?term=ginger%20reduces%20ldl
  6. Cinnamon reduces LDL Cholesterol http://www.ncbi.nlm.nih.gov/pubmed/14633804
  7. Honey Reduces Cholesterol http://www.ncbi.nlm.nih.gov/pubmed/18454257
  8. Calculate Cholesterol Ratio  http://www.mayoclinic.com/health/cholesterol-ratio/AN01761

Zucchini and Carrot Side Dish

A perfect pairing of two vegetables! Zucchini is high in Vitamin B6,2,1 Vitamin C, A and minerals. While carrots carry the load in carotenoids with recent research also linking critical phytonutrients Falcarinol and Falcarindiol to inhibiting the growth of intestinal and colon cancer cells, making it a power house vegetable! Enjoy this wonderful side dish weekly or daily and see how you can improve your health.

Zucchini and Carrots maybe prepared together or separately. Maybe served over: Rice, Quinoa, Couscous, or Pasta.

Sliced Carrots and Zucchini for saute`

An easy side dish to prepare that takes little time to prepare and full of nutrients. Establish healthier individual standards and enjoy this dish served warm or cold. The recipe can be used for a”Zucchini” or “Carrot” only dish.

Ingredients

  • 2 Garlic Cloves minced
  • 1/4 cup olive oil
  • 3 Carrots, thinly sliced rounds
  • Chopped Garlic and Parsley

  • 3 Zucchini, thinly sliced rounds
  • 1/2 tsp salt
  • 1 Tbsp Fresh Parsley chopped

Saute vegetables in pan

Directions:

Place skillet on low-heat, add olive oil and garlic, allow to heat for 4 minutes. Add in sliced carrots and saute` for 4 minutes. Place Zucchini into skillet and add salt. Using a wooden spoon integrate vegetables together, simmering for about 5 minutes.  Add parsley into carrots and zucchini.

By: Kim Crocker-Scardicchio

Research:

Recommended Daily Intake of Vitamins & Minerals

Recommended daily intake of vitamins and minerals and actual breakdown of Vitamin Content for Vegetables and Fruits with a glance at Mineral Content on Fruit and Vegetables Informative links that nicely graphs the proper milligrams of vitamins and minerals that should be ingested on a day to day basis with warnings about how they may create organ sensitivity or organ damage.

Eat Know How.  Know the Healing Power of Food

Recommended link: Vitamins and Minerals

Tea’s Combat: Weightloss, Anxiety, Cholesterol, High bp

 “Kava kava Tea has been used to treat anxiety/nervous disorders, migraines, hyperactivity in children, insomnia, menstrual cramps, UTI and bladder problems.  Kava was used by the Germans in the 1890s for pharmaceuticals relating to blood pressure; before then, it was utilized by the Polynesians”, based on collected research at A 2 Z Health, Beauty and Fitness.

Today, Kava is used as a non-addictive way to sooth nerves and relax. In , small recommended doses, no side effects have been found for Kava. However, large dosages of Kava can have a sedative effect, which means that one should avoid alcohol, driving, and operating heavy machinery when taking heavy amounts. Talk to your doctor before consuming Kava tea if you have liver disease.

The “kava” lactones, which are the plant chemicals that produce the desired effects, have been studied in the use of relaxing stiff muscles by blocking signals in the user’s nerves.”

Additional safety studies have been done on Kava.  Negative research has been denounced by Polynesian countries who have used  the plant’s health benefit’s for 3000 years.  Leading others to put into question how the plant is processed and sold  in such countries as Germany and Switzerland.  It should also be noted that the Polynesian lifestyle has been recognized for their longevity, to which Kava has been a contributing factor.

Black Tea  is grown from a tree in higher elevations of China, India, Japan, Sri Lanka. The healing benefits of  black tea has been used throughout history for medicinal purposes. It helps relieve diarrhea, lowers cholesterol levels and helps prevent tooth decay. The tea has a therapeutic effect on gastric and intestinal illnesses because of its tannins. To get the maximum benefit for diarrhea let the tea steep for a full 15 minutes.

Black teaimproves circulation,  by opening the capillaries and normalizing blood pressure (bp).  Benefits are noticed by simply drinking 2 cups of black tea 2x’s a day for 3 weeks.  Additional benefits are contributed to the theophylline in black tea that helps improve cholesterol levels. It also has been known to expand the airways, improving on easier breathing for asthmatics.  Black tea also helps with preventing tooth decay due to the Fluoride, a trace element found in black tea, which strengthens tooth enamel.

Oolong Tea  is made by allowing the raw leaves to sun-wilted and bruise, which exposes their juices to the air, so the leaves oxidise and start to turn brown like a cut fruit. They oxidise only partially, giving them a rich, floral flavour. The tea is then dried fully; locking in the rich flavors that oolong tea is known to offer. Oolong’s unique drying process creates a tea that has many metabolic stimulating attributes, therefore, it comes in a wide range of tastes and aromas from teas very close in taste to green tea to those very close to black tea.

Health Benefits

Oolong tea burns over 157% more fat than Green Tea and has become the most popular tea designed to accelerate weigh loss!!!  Drinking two cups of Oolong tea every day helps shed stubborn pounds by boosting your metabolism and blocking the fattening effects of carbohydrates.

Large quantities of polyphenol in Oolong tea:

  • • promotes strong, healthy teeth;
    • improves cognitive functioning and mental well-being;
    • preventing eczema, allergies
    • clarifies your skin, giving it a healthy, radiant glow and
    • strengthens your immune system.
  • Studies show in Japan and USA that it may be an effective adjunct to treating Type 2 Diabetes.

Only three teas have been discussed, however, many varieties are known to bring a wide range of health benefits.  So end your day by unwinding with a cup of Chamomile tea. 

By: Kimberly Crocker

Literature Research

  • Safety of Kava
  • Anon. FDA Issues Warning on Kava Suplement. St. Louis Post-Dispatch, March 26, 2002.
  • Anon. Kava Use Not Linked to Liver Damage, Report Says. Vitamin Retailer, April 2002.
  • Anon. NNFA Releases Expert Analysis of Kava Safety. Whole Foods, April 2002.
  • Blumenthal, Mark. The Safety of Kava Questioned. Whole Foods, March 2002.
  • Duke, James A. Dr. Duke’s Essential Herbs. New York: St. Martin’s Paperbacks. 2001.

Glycemic Load and Glycemic Index Recommendations

 Great way to lose weight, control heart problems and diabetes.
 Plan healthier meals utilizing the Glycemic Index
The Glycemic Index (GI) is a unique system that gives values to carbohydrates such as breads, fruits and vegetables so that you can understand how rapidly a carbohydrate turns into glucose.  Learning about the foods that contribute to excessive sugar circulation in your blood stream will assist in better understanding the foods that can benefit or work against the body.

Blood sugar must be maintained at a certain level, the brain signals the pancreas to release insulin, in order to breakdown food and bring the blood levels down to normal range by then converting excess sugar to fat.

Carbohydrates that break down quickly during digestion are given higher glycemic values (indices), while others that breakdown slowly receive lower glycemic values (indices). Once understood and put into practice, you may choose to not go back to eating the same way as before, but instead, properly monitor the nutrition intake in order to prolong the onset of diabetes.

Foods that break down rapidly:
Remove white breads, sugars.
Reduce or remove starchy vegetables: potatoes, corn, peas, various beans, winter squash, plantains, and yucca.
Reduce or remove certain fruits: Oranges, Pineapples, Bananas and other citrus foods, Apples, Pears, Peaches, Grapes, Strawberries, Blueberries, Cherries

Avoid eating foods with the following added ingredients: Fructose, Maltose, Sucrose, Corn Syrup and Gluten. It is highly advised that ALL food ingredients are reviewed before purchasing, including nuts and seeds.

Foods that break down slowly:
Whole grains and varied vegetables.
Add in fruits that are sour to taste: Apricots, Plums, Kiwi, Raspberries, juice of fresh Lemon or Limes sprayed onto meats, fish, poultry.
Add to juice of lemon to drinking water.
Add Cardio Exercise to your daily routine; heart rate should increase by 80% over normal resting heart rate and maintained for 30 minutes.

What is the glycemic load (GL)?

  • The Glycemic Load (GL)  is then defined by the total amount of carbohydrate contained in a specified serving of a particular food.
  • GL = GI  x grams of carbohydrate per serving/100
Glycemic Index (GI) Range Glycemic Load (GL) Range Glycemic Load per Day
Low GI = 55 or less Low GL = 10 or less Low GL < 80
Medium GI = 56-69 Medium GL = 11-19 High GL > 120
High GI = 70 or more High GL = 20 or more

It would be ideal to stay on a low glycemic diet which reflects eating food with a value given under 55. With a total low glycemic load of an optimal value of 80-120 per day.

CALCULATING A GLYCEMIC LOAD
Glycemic Load = Glycemic Index  x  Available Carbs (grams)/100
Example
Glycemic Index (GI) of 1 cup of banana is 51.4 (or 52)
Carbohydrate content of banana 45.5 ( 51.4 GI – 5.9 fiber = 45.5 carbs)
Glycemic Load = 52 GI x 45.5 Carbs/100 = 24 GL

Glycemic Food Index and Load provides a thorough list of foods with the Glycemic Load number to assist in making a more clear choice for your meals.

Foods that lead to a higher Glycemic Index and Glycemic Load Value
Food
Glycemic Index
(Glucose=100)
Serving size
Carbohydrate per serving (g)
Glycemic Load per serving
Dates, dried
103
2 oz
40
42
Cornflakes
81
1 cup
26
21
Jelly beans
78
1 oz
28
22
Puffed rice cakes
78
3 cakes
21
17
Russet potato (baked)
76
1 medium
30
23
Doughnut
76
1 medium
23
17
Soda crackers
74
4 crackers
17
12
White bread
73
1 large slice
14
10
Table sugar (sucrose)
68
2 tsp
10
7
Pancake
67
6″ diameter
58
39
White rice (boiled)
64
1 cup
36
23
Brown rice (boiled)
55
1 cup
33
18
Pasta, semola/white; boiled 10-15 min
44
1 cup
40
18
Pasta, semola/white; boiled 5 min
38
1 cup
40
15
Pasta, whole wheat; boiled
37
1 cup
37
14
Rye, pumpernickel bread
41
1 large slice
12
5
Oranges, raw
42
1 medium
11
5
Pears, raw
38
1 medium
11
4
Apples, raw
38
1 medium
15
6
All-Bran™ cereal
38
1 cup
23
9
Skim milk
32
8 fl oz
13
4
Lentils, dried; boiled
29
1 cup
18
5
Kidney beans, dried; boiled
28
1 cup
25
7
Pearled barley; boiled
25
1 cup
42
11
Cashew nuts
22
1 oz
9
2
Peanuts
14
1 oz
6
1

It is important to follow the glycemic load if you have been identified with insulin resistance, pre-diabetes, diabetes or need to lose weight.

REFERENCES

GI and GL Range Values.  Chart provided by: University of Michigan
Glycemic Index Chart provided by the University of Sydney, Australia
http://www.med.umich.edu/umim/clinical/pyramid/grains.htm
http://www.glycemicindex.com/
http://lpi.oregonstate.edu/infocenter/foods/grains/gigl.html
http://www.nutritiondata.com/topics/glycemic-index
http://www.sharecare.com/question/is-insulin-resistance-diabetes