How to Eat Gluten Free (and Healthy!) in College Dining Halls

Posted on Thursday, March 29, 2012 by guestblogger

Written by Emily Wagener. Emily is an Udi’s Campus Ambassador at Clemson University. She is currently a senior studying food science with an emphasis in product development and has been an avid fan of Udi’s products for years.

Transitioning from a seemingly tranquil and straightforward high school cafeteria to a full-sized college dining hall is an unforgettable experience. Suddenly, your choices expand from only one or two dishes per lunch to over ten at nearly all times of the day! Finding both healthy and gluten free dishes can be a challenge for students, especially those new to the lifestyle. Here are a few helpful hints to take control and get your eating habits on track:

1. Go to the top—Contact your University’s dietician or dining hall manager
Whether you are a newly diagnosed student or heading to college for the first time this fall, one of the first things you should do is schedule a meeting with your school’s dietician or dining hall manager. Talk to them about your dietary needs/restrictions, it is their job to ensure that all students can eat safely, so they should be willing to assist you in finding gluten free options.

2. Get friendly with the dining hall front line staff
Although alerting upper management to your situation is important, the people who really matter are those serving your food on a daily basis. Make an effort to be a face they’ll recognize by getting to know them. You’ll find that asking for your veggie stir-fry to be prepared in a clean pan will be less painful that way.

3. Focus on the veggies
Although surviving on Udi’s Double Chocolate muffins sounds like a fantastic dream, the reality is that your body needs balanced nutrition in order to keep up with the intensity of a college schedule. Every dining hall should have a well-stocked salad bar—find yours! Not only does eating fresh veggies provide plenty of nutrients and fiber for your body, but doing so on a regular basis will stave off the freshman fifteen!

4. Get vocal, get connected
Many campuses have allergen-free clubs or organizations where you can meet people just like yourself. Connecting with groups like these build a louder voice when menu changes are needed to accommodate students with dietary restrictions and can help simplify the transition to college life. Udi’s Gluten Free Foods brand ambassadors, such as myself, lead allergen clubs on campuses throughout America. Search your school’s channels for yours, or contact Katie at collegeambassadors@udisglutenfree.com to start your own!

5. Moderation
As with all things, the key to maintaining a balanced diet is moderation. You may be lucky enough to convince your school to supply endless gluten free baked macaroni or yummy desserts, but keep in mind that just because you CAN eat unlimited amounts of these things, doesn’t mean you should!

What is your experience eating gluten free and healthy in college dining halls? Do you receive a lot of support or have you helped guide changes in the way your university handles students with special dietary needs such as those with gluten intolerance or celiac disease?

Gluten-Free Maple Glazed Banana Donuts

Posted on Friday, March 23, 2012 by kmorales

Donuts are not typically thought of as a healthy food. In fact, quite the contrary! Donuts usually conjure up images of portly policemen and office break rooms, where jelly filled temptations and sugar dusted dough balls threaten our New Year’s resolutions to lose weight.

Despite their unhealthy reputation…Americans love their donuts! Why deprive ourselves of something we love? We already “brought sandwich back” with our gluten free breads. Why not “bring donuts back,” by baking your own with this nutritious, gluten free version!

Ripe bananas substitute for much of the oil in this recipe and baking the donuts, instead of deep frying them, cuts out an astounding amount of fat. If you don’t have your own handy-dandy donut pan, this recipe can easily be baked in a mini-muffin pan for donut holes!

Maple Glazed Banana Donuts

(Gluten-Free, Dairy-Free)

Ingredients:

2 over-ripe Bananas, mashed
1 large Egg, beaten
3 Tbsp Unsweetened, Plain Almond Milk (4 Tbsp if at a high altitude)
1 Tbsp Olive Oil
1 tsp Vanilla Extract
1/4 cup Organic, Unbleached Sugar
3/4 tsp Cinnamon
1/2 cup Brown Rice Flour
1/2 cup Cornstarch
1 tsp Baking Powder
1/4 tsp Baking Soda
1/2 tsp Xanthan Gum

Directions:

Preheat oven to 350 degrees F (375 degrees for high altitude)
Prepare donut pan using non-stick cooking spray
In a medium bowl, whisk together the banana, egg, almond milk, sugar, vanilla, cinnamon and oil.
Add the remaining ingredients and stir until smooth.
Fill each donut round with 2 heaping Tbsp of batter. Dampen your fingers to smooth donuts evenly in the pan.
Bake 7-9 minutes, then cool 5 minutes in the pan before transferring to a cooling rack.
Cool completely before dipping in glaze (recipe below).

Maple Glaze

Ingredients:

3 Tbsp pure Maple Syrup
1/2 tsp Vanilla Extract
1/3 cup Powdered Sugar

Directions:

In a small bowl, whisk together all ingredients until smooth. Dip cooled donuts in glaze and enjoy!

Nutritional Information (Donut and Glaze are Separate)

Have a be-UDI-ful day!

5 Healthy Gluten Free Snacks

Posted on Thursday, March 22, 2012 by Wendy Hofstetter

Have you noticed how popular gluten free has become in the past year? Every news broadcast, food-based website, and health-oriented magazine is talking about it and providing advice for those interested. Whether you have to eat gluten free out of necessity or are looking to make healthy changes to your diet, it is important to understand that not all gluten free foods are healthy.

You can find gluten free doughnuts, cookies, and cakes that still have sugars and fats. As with any diet, these foods can still be enjoyed, as long as you enjoy them in moderation. (I am fond of our new dark chocolate brownie bites, which are great as a special treat!)

Lately, I have been seeking healthy snack options to keep my weight and nutrition in balance. Below are five delicious, gluten free foods that are perfect for munching on between meals.

Carrot Oat Protein Balls
I made these bite sized snacks this past weekend to bring with me to work or as an on-the-go breakfast for my commute. Carrots are a great source of dietary fiber, vitamin C, vitamin B6, folate, and potassium.¹Our Au Naturel granola and the almond flour used in this recipe provide protein to help you stay full. Each ball has 109 calories.Ingredients:

1 cup of Udi’s Gluten Free Au Naturel granola
2 cups of almond meal
3 teaspoons of baking powder
4 tablespoons of coconut oil, melted
1 cup of carrots cooked
¼ cup sliced almonds, crushed

Directions:

Grind the granola in a food processor to create an oat flour
Mix the ground granola with the 2 cups of almond meal in a large bowl
Add the baking powder and melted coconut oil and stir until well combined
Add the cooked carrots to your food processor and blend until puréed
Add the carrot purée to the oat/almond meal mixture and stir well
Roll the dough into balls and then roll in the crushed almonds to coat
Place balls on a non-stick baking sheet and cook in the over for 25 minutes at 350 degrees
Remove balls from the oven and let sit for 10-15 minutes and then place in the refrigerator to harden
Yield: 24-28 balls

2. Jalapeños with Peanut Butter or Almond Butter
These spicy snacks are the adult version of “ants on a log.” I eat mine without raisins, but if you need to cut the heat add your favorite dried fruit on top. To make, simply cut jalapeños in half, remove the seeds, and fill with your favorite nut butter. Jalapeños are a good source of antioxidants, vitamins C and E, and contain a substance called capsaicin, which may help boost your metabolism.² One word of caution: wear gloves or wash your hands immediately after removing the jalapeño seeds to ensure you don’t touch your face and burn your eyes!

3. Plain Greek Yogurt With Cranberry Granola
Greek yogurt, which has a tangy flavor and a thick consistency, has double the amount of protein and half the amount of sugar as regular plain yogurt with the same calorie count.³ Add 1/8 cup of our Gluten Free Cranberry Granola for some crunch and sweetness for only 60 additional calories.

4. Fruit and Cheese Kabobs
This snack is a fun idea for both kids and adults! Simply grab skewers (or gluten free pretzel sticks) and add your favorite fruits and cheeses. My favorite combination includes red grapes and Gouda cheese.

5. Toast with Avocado
This snack is quick and easy to make, plus it provides your body with heart-healthy unsaturated fats. Avocados are also a great source of fiber, potassium, and vitamins C, K, folate, and B6.⁴ Grab one piece of your favorite Udi’s Gluten Free bread (I would highly recommend our new Millet-Chia Bread), toast it to your liking, and place a half avocado on top. Top with pepper or your favorite gluten free seasoning.

Have other healthy, gluten free snack ideas to share? Comment below!

Sources

Simple And Healthy Meals For Young Professionals

Posted on Friday, March 16, 2012 by Emily

Searching for fresh, healthy and simple meals for the busy work week? As a young professional, I find it a weekly challenge to cook. I am always on the search for new recipes to keep variety and convenience in my daily meals.

Lately, I’ve been on a quinoa kick. I’ve been making a batch at the beginning of each week and using the ancient grain in a different way each day. Top with salsa, sautéed veggies, beans or nuts and you have a satisfying meal. I’ve also been topping my salad greens with quinoa to add a nutritious punch to carry me through an afternoon at the office and an evening workout.

Not only is quinoa easy to make, but it is also packed full of nutrients. It is a complete protein containing all nine essential amino acids that are the body’s building blocks for muscle. It also contains magnesium which helps relax your muscles and blood vessels and other minerals, such as manganese, that act as antioxidants to help vend off cancer causing free radicals. Referred to as a “mother grain” and grown in the high Andes, quinoa was considered a sacred grain in the Inca tradition (source: http://www.wholegrainscouncil.org/whole-grains-101/quinoa-march-grain-of-the-month). It has certainly made a comeback in recent years and is used in a wide range of products, from beverages to baked goods.

On top of all these benefits, quinoa is gluten free, making it a great option for those who have Celiac Disease or a gluten intolerance. What I like most about quinoa is its versatility; it can be used in so many recipes! Below are a few ideas to get you started.

Black Quinoa Asian Slaw

INGREDIENTS
For the slaw:

8 ounces black quinoa
2 cups water
2 cups red cabbage, shredded
1 cup snap peas, bias cut
1 cup carrots, shredded
1 cup scallions, bias cut
1 mango, diced small
1/2 cup fresh cilantro, roughly chopped
Sesame seeds, toasted, to garnish

For the dressing:

1/2 cup orange juice
1/4 cup rice wine vinegar
2 tablespoons fresh ginger, minced
1 teaspoon Sriracha sauce
1/4 cup sesame oil

INSTRUCTIONS

Rinse black quinoa under cold water until water runs clear. Place black quinoa in boiling water and simmer for 12-15 minutes.
In a small bowl combine orange juice, rice wine vinegar, ginger and Sriracha sauce. Slowly whisk in sesame oil to create an emulsion. Set aside to incorporate flavors in dressing.
In a large bowl combine black quinoa, red cabbage, snap peas, carrots, scallions, mango, and cilantro.
Fold in dressing and let chill in fridge. When ready to serve, garnish with toasted sesame seeds.

Quinoa-Spinach Bake

INGREDIENTS

Olive-oil cooking spray
Breadcrumbs, for baking dish (Udi’s Whole Grain Bread)
1 pound spinach leaves, picked and washed
2 teaspoons olive oil
1 yellow onion, peeled and diced
2 cloves garlic, peeled and minced
1 tablespoon picked fresh thyme leaves
1 teaspoon finely chopped fresh rosemary
1/4 teaspoon crushed red-pepper flakes
2 cups cooked quinoa (about 1 cup uncooked quinoa), made according to package directions
1 cup nonfat cottage cheese
1/4 teaspoon freshly ground black pepper
2 large eggs, lightly beaten

DIRECTIONS

Preheat oven to 350 degrees. Coat an 8-by-8-inch glass or ceramic baking dish with olive-oil spray. Coat with breadcrumbs and set aside.
Fill a large bowl with ice and water, set aside. Bring a medium pot of water to a boil. Add spinach, blanch until bright green for about 10 seconds. Transfer to ice bath. When spinach is cold remove it from ice bath. Squeeze out all water and finely chop,set aside.
Heat the olive oil in a medium sauté pan. Add onion, garlic, thyme, rosemary, and red-pepper flakes, and sauté until translucent, about 8 minutes. Remove from heat, transfer to a medium bowl.
Add spinach, quinoa, cottage cheese, pepper, and eggs to the onion mixture and stir until well combined. Pour the mixture into the prepared baking dish and place in the oven. Bake until set and edges are brown for 60 to 70 minutes. Slice, and serve warm or at room temperature.

Quinoa “Oatmeal” Cookies

INGREDIENTS

6 tablespoons dairy free/ soy free margarine (may substitute with butter)
1/2 cup brown sugar
1/4 cup soft silken tofu (may substitute with 1 egg)
3/4 cup quinoa flour
1/2 tsp. baking soda
1/2 tsp. salt
1/2 tsp. cinnamon
1 tsp. gluten free vanilla
1 1/2 cups Arzu Original Flavor
1/2 cup raisins (may substitute with dried cranberries)

DIRECTIONS

Preheat oven to 350 degrees.
Cream margarine, brown sugar and tofu (or egg).
Add quinoa flour, baking soda, salt and cinnamon and vanilla. Beat for 1 minute on high. Add vanilla and Arzu. Mix well. Add raisins and gently mix in.
Drop by teaspoonful onto parchment lined cookie sheet.
Bake 10-12 minutes until golden brown.
Cool before storing in air tight container.

Do you have any fabulous quinoa recipes to share? Would you try any of the recipes above?

The “Breadless” Ballerina

Posted on Thursday, March 8, 2012 by kmorales

As a little girl, my dream was to be a beautiful ballerina.

(I’m the redhead on the right.)

I would twirl around the house for hours wearing a sparkly crown and fluffy tutu. As I got older, the training became much more rigorous. Hours were spent at the dance studio perfecting grande jetes and pirouettes. Many nights dinner was a hurried affair consisting of a submarine sandwich or bran muffin from the corner bakery. At the time these foods provided the instant energy my young, active body craved in a convenient, readily available form.

Now, many years later, I look back and wonder: How does a dancer with Celiac Disease handle the demands of his or her craft while maintaining a gluten-free diet?

Enter Jaime Thompson, a professional dancer and dance instructor living and working in New York.

I “sat down” with Jaime (via the world wide web) to discuss her career, her gluten-free survival tips, and even her favorite recipes.

Jaime began dancing at the age of 5. In 2003, she graduated from the prestigious Boston Conservatory with a Bachelor of Fine Arts, but it wasn’t until 2007 that she was diagnosed with Celiac Disease. “…It completely changed my life and career”, she says. “I have struggled to maintain an appropriate dancers weight my entire life. After becoming gluten-free my body has changed drastically. It is easier to control my weight and my body is much more toned.”

A typical day for Jaime, involves traveling into Manhattan for a dance class, followed by a rehearsal or performance. But that is only the beginning of her day. She then hops on a train to Long Island to teach anywhere from 3 to 5 dance classes a day. This hectic schedule can make it difficult to find nutritious, gluten-free food options. So, what does Jaime do? “My solution is to pack my lunch and tons of snacks. I try to eat naturally gluten-free foods on the go.”

Her favorite, energy packed snacks include:

- Fruit

- Veggies

- Hummus

- Yogurt

- Nuts

- Energy Bars (Jaime recommends KIND Bars)

While all this planning can be “overwhelming at times”, Jamie refuses to see her Celiac Disease as a limitation. “I feel so much better on a day to day basis…. Also, it has raised awareness in my own family, and now, family members who have struggled with stomach problems for years are getting tested, adjusting their diets, and seeing improvements in their daily lives.”

Finally, I had to ask, what is your all time FAVORITE gluten-free recipe? Without hesitation, Jaime responded with a recipe from The Gluten-Free Gourmet: Comfort Foods cookbook by the amazing Bette Hagman called Kona Chicken. “The smell of the coconut, curry, and orange juice makes the kitchen smell amazing while it’s cooking!” This lightly breaded chicken recipe calls for breadcrumbs that you can make at home from the end pieces of your favorite Udi’s gluten-free bread!

In closing, I asked Jaime if she had any advice for young dancers living with Celiac Disease or Gluten Intolerance. “I think the main thing is to do your research… to figure out what [foods] work for you.”

Thank you, Jaime! I am sure I speak for everyone when I say you are an inspiration. Now, if you will all excuse me, I have a tutu that is long over due for some twirling.

A Nutritional Look At Our New “Ancient Grain” Breads

Posted on Wednesday, March 7, 2012 by Jill

Udi’s new Omega Flax & Fiber and Millet-Chia breads not only provide great taste and texture – their ‘ancient’’ and wholesome ingredients provide the solid nutritional foundation needed for our current busy lifestyles. Read on to discover some of the natural health benefits of these ancient ingredients offer. .

Millet
Millet seed is an ancient grain first cultivated in China around 4500BC. It is high in protein, fiber, magnesium, and phosphorus, all of which are important for certain functions in our bodies. Here are some quick facts about this seed:

Millet contains 1.5 times more protein than brown rice and offers a higher quality protein source, because it contains a higher proportion of essential amino acids
One cup of millet provides 12% of the recommended daily value (DV) of protein, 20% DV of magnesium and approx 6% DV of zinc
- Magnesium is important for muscle and nerve functioning, bone strength, and the regulation of blood pressure and blood glucose levels, thereby reducing the incidences of type 2 diabetes
- Zinc plays a key role in wound healing and proper immune function¹
- It may play a role in preventing cardiovascular disease²
- It has been found to have a high antioxidant capacity, which protects against harmful effects of free radicals linked to cell damage^5,6

Chia
An ancient grain stemming back to Mayan and Aztec cultures around 3500 BC, the teeny chia seed’s name literally means “strength.” This name is fitting, given its concentrated nutritional content. Chia seeds have a mild, nutty flavor and can be added to a variety of foods to boost nutritional content, such as hot cereal, vegetables, sauces, and baked goods (such as breads and cookies). Here are some key facts about chia:

Unlike flax seeds, chia seeds can be absorbed easily by the body in their original, whole form
They provide a source of omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.⁷
They contain 3 times more calcium than milk, more Omega-3 fatty acid levels than wild salmon, and 42% of the recommended daily value of fiber per ounce serving.⁸
- Omega-3 fatty acids, antioxidants, and fiber have been linked to lower rates of heart disease, cancer, inflammation, nervous system disorders, and cholesterol levels.⁹

Inulin
Inulin is an indigestible, starchy substance naturally found in a variety of fresh vegetables, fruits, and herbs.^10,11 It has similar properties to fiber in that it resists digestion in the GI tract and therefore, does not behave like a typical carbohydrate. Here are key things to know about inulin:

It passes through the upper GI tract undigested until it reaches the colon, where it is fermented by bacteria
Typical carbohydrates have a caloric value of 3.9 kcals/g, while inulin has a value of approx 1.5 kcals/g¹⁰
Inulin is also considered a ‘prebiotic,’ meaning it simulates the growth of good bacteria in the colon that helps with digestion¹²
Evidence suggests it lowers triglyceride levels and aids with constipation and other immune-related diseases^10,11,13

Rice Bran
Rice, in its crude form, has a naturally occurring hard outer layer called bran that is often removed during processing. This bran provides substantial nutritional benefits. Below are key facts about rice bran:

One ounce of rice bran contains 4 grams of protein, 4 grams of heart healthy unsaturated fats, and 6 grams of fiber^14,15
A single ounce of rice bran provides more than 50% DV of thiamine, niacin, and vitamin B6
It is an excellent source of magnesium, phosphorus, zinc, and iron¹⁴
Fiber found in rice bran plays a role in weight management and reducing blood cholesterol levels, thereby lowering incidences of heart disease¹⁶

Teff
Teff is a tiny, versatile ancient grain believed to have originated in Ethopia between 4000 and 1000BC. It is a common dietary staple in the Ethiopian diet as part of enjera – a porous, pancake-like bread. When cooked, it’s gelatinous texture and mild sweetness makes it a good replacement to wheat flour and acts as a thickener and additive to baked goods and soups.^17,18 Here are some of Teff’s key benefits:

Teff provides an excellent source of essential amino acids and is high in calcium, iron, thiamine, and potassium
It can play a beneficial role in the prevention of anemia, osteoporosis, diabetes, and obesity¹⁹

Flax Seed
Stemming from Babylon as early as 3000BC, flax seed has a nutty taste and can be easily sprinkled on top of cereal or yogurt, or incorporated into baked dishes such as breads, crackers, and casseroles. As whole flax seed can pass through the intestinal tract undigested, it is best to grind flax seed prior to adding to foods to maximize the amount healthful benefits absorbed.²⁰ Below are some benefits of consuming flax seed:

Flax seed has been linked to reduced risk of heart disease, cancer, stroke, and diabetes
It contains omega-3 fatty acid, soluble and insoluble fiber, and high lignan content
- Lignans may play a role in cancer prevention by blocking enzymes involved in hormone metabolism and interfering with the proliferation of cancer cells
- The lignans in flaxseed have been shown to provide a 75% reduction in arterial plaque build-up and can improve blood glucose levels in individuals with type 2 diabetes
- Recent research also demonstrates a possible link between the omega-3 and amino acid content in flax seed and lowered blood pressure and incidences of arrhythmia²⁰

_____

It is hard to deny the numerous health benefits associated with the wholesome ingredients and ancient grains found in Udi’s Omega Flax & Fiber and Millet Chia Breads. Take a bite and let us know what you think!

¹ http://www.livestrong.com/article/479813-what-are-the-benefits-of-millet-seed/#ixzz1nWH5VuB5²http://www.ncbi.nlm.nih.gov/pubmed/20869855³http://www.ncbi.nlm.nih.gov/pubmed/20534332⁴http://www.nlm.nih.gov/medlineplus/ency/article/003356.htm⁵http://www.ncbi.nlm.nih.gov/pubmed/20465288⁶http://www.ncbi.nlm.nih.gov/pubmed/19374263⁷http://www.webmd.com/diet/features/truth-about-chia⁸http://www.doctoroz.com/blog/lindsey-duncan-nd-cn/chia-ancient-super-secret⁹http://www.superkidsnutrition.com/superfoods/sf_chia.php¹⁰http://jn.nutrition.org/content/129/7/1436.full.pdf¹¹http://www.webmd.com/vitamins-supplements/ingredientmono-1048-INULIN.aspx?activeIngredientId=1048&activeIngredientName=INULIN¹²Gibson GR, Roberfroid MB. Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics. J Nutr1995;125:1401–12.¹³Macfarlane GT, Steed H, Macfarlane S. Bacterial metabolism and health-related effects of galacto-oligosaccharides and other prebiotics. J Appl Microbiol. 2008 Feb;104(2):305-44.¹⁴http://www.livestrong.com/article/262378-nutritional-value-of-rice-bran/#ixzz1nKlc5nR0¹⁵http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5725/2¹⁶http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp¹⁷http://www.hort.purdue.edu/newcrop/cropfactsheets/teff.html.¹⁸http://ethnomed.org/clinical/nutrition/more-about-ethiopian-food-teff¹⁹ http://educon.javeriana.edu.co/lagrotech/images/patricia_arguedas.pdf²⁰http://www.webmd.com/diet/features/benefits-of-flaxseed

Tips For Living Gluten Free And Heart Healthy

Posted on Friday, February 3, 2012 by Jill

Heart disease is the leading cause of death in the US for both men and women.¹ The disease is usually accompanied by atherosclerosis, or the build-up of fat, cholesterol, calcium, and other materials (called plaque) in the arteries that bring blood and oxygen to your heart.² As the build-up compounds, the heart is forced to work harder.

Ninety percent of people diagnosed with heart disease have at least one of these risk factors:¹

High Cholesterol	High Blood Pressure
Diabetes	Cigarette Smoking
Overweight/Obesity	Poor Diet
Physical Inactivity	Alcohol Use

Though these stats are not too pleasant to ponder, there is some good news: many heart disease risk factors can be avoided by making healthy lifestyle choices. One of the major weapons to warding off heart disease is a healthy diet.³

Introducing the Balanced Plate…..

The UDSA recently revamped the former food pyramid with a fresh, relatable icon – the dinner plate. The symbolization of the plate stresses the importance of portion sizes within food groups and for an entire meal.

Grains should make up one quarter of our ‘plates’ at any particular meal. The USDA recommends that at least half the grains we consume daily are whole grains.⁴ The dietary fiber found in whole grains can lower blood cholesterol levels and reduce the incidences of heart disease.⁵ In addition, fiber has the added benefit of making us feel full on fewer calories, which helps with weight management, thereby helping to elude one of the risk factors associated with heart disease.

For those who eat a gluten free diet, it is important to make strategic grain choices to ensure adequate consumption of whole grains and fiber for a balanced, heart-healthy diet.

Gluten free whole grain options include:⁷

Brown Rice	Wild Rice
Millet	Corn
Oatmeal (certified GF)	Teff
Quinoa	Sorghum

Research has found that few gluten free products are enriched with micro-nutrients or heart-healthy fiber. Often, those newly diagnosed Celiac Disease have micro-nutrient and fiber deficiencies.⁶

Introducing Udi’s Millet-Chia Bread, Blueberry Oat Muffin Tops, and Omega, Flax & Fiber Bread…..

Udi’s product offerings include a variety of meal and snack options that are packed with heart healthy fiber, whole grains, omega 3/6/9 fatty acids, and essential vitamins and minerals. Take a look at three of Udi’s newer additions, the Millet-Chia Bread, Blueberry Oat Muffin Tops, and Omega, Flax & Fiber Bread below:

Here’s an added bonus; not only are these products nutritious, they taste great too! We are happy to continue to provide great tasting, gluten free, and nutritious products that can fit into your heart healthy diet. Check them out and let us know what you think!

¹http://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_heart_disease.htm²http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/³http://www.nlm.nih.gov/medlineplus/ency/article/002436.htm⁴ http://www.choosemyplate.gov/print-materials-ordering/selected-messages.html⁵http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp⁶http://www.ncbi.nlm.nih.gov/pubmed/15825119⁷http://www.wholegrainscouncil.org/node/27/print

Different Ways To Use Udi’s Gluten Free Products {Discussion}

Posted on Wednesday, January 25, 2012 by Wendy Hofstetter

This past November we launched our new Udi’s Gluten Free Living Community as a place for people eating gluten free to connect with others. We have just under 6,000 members in our community and many more coming to read the content. I have personally been amazed at all of the gluten-free tips and suggestions our community members and community leaders have posted.

This week, Arlene from Flour On My Face posed this question: How Many Different Ways Can You Use Udi’s Products? Check out what people are saying below and be sure to add your own suggestions!

Gluten Free Fuel To Tackle Any Exercise

Posted on Thursday, January 12, 2012 by Jill

NFL running back James Starks and quarterback Drew Brees are a few of the many professional athletes who have been tied to following a gluten free diet. Whether you are a casual exerciser or a die-hard fitness enthusiast, one thing that athletes of all levels have in common is the need for the proper fuel to prepare, sustain, and recover from exercise.

Nutritional needs of athletes vary greatly depending on the type and duration of exercise as well as the athlete’s age, gender, and body composition. The optimal blend of carbohydrate, fat, protein, vitamins, minerals, and fluids play a necessary role in improving strength and performance, delaying the onset of fatigue, and reducing the incidences of injury. Though seemingly a challenge, gluten free athletes can perform up to the same caliber with proper menu planning.

Carbohydrates play a vital function in the diets of athletes; they provide the first, immediate energy source during exercise. It is especially important for gluten free athletes to get enough carbohydrates in their diets to prevent early fatigue and injury. Gluten free sources of carbohydrates include fruit, dairy, certain sports drinks and nutrition bars, rice, potatoes, oats, and quinoa.

Fat is burned as an energy source in long duration, low intensity exercises. It is best to choose monounsaturated fats, found in nuts, olive oil, and avocados, because of their effect in lowering bad cholesterol (LDL) and raising good cholesterol (HDL) levels. It is important to limit saturated and trans fats, which are found in margarines, many processed baked goods, and high fat meats and dairy, because they raise LDL levels.

Protein functions to repair and build muscle tissue and promote a healthy immune system. Healthy sources of protein include lean meat, poultry, fish, low fat dairy, eggs, beans, and soy.

The Gluten Free Pre-Exercise Meal
Athletes should consume a carbohydrate-rich meal 3-4 hours prior to exercise. The meal should contain a small amount of protein, and should be low in fat and fiber for easier digestion. It is important that all athletes are well hydrated prior to initiating activity.

Gluten Free Meal & Snack Ideas Pre-Exercise

Udi’s Cinnamon Raisin Bagel with Almond Butter and Honey + Glass of Skim Milk
Turkey and Swiss on 2 slices of Udi’s Whole Grain Bread + Grapes
Yogurt Parfait made with layers of Vanilla Greek Yogurt, Blueberries, Sliced Almonds, and Udi’s Au Naturel Granola

During Exercise
Athletes participating in long-duration activities, such as marathons, may require carbohydrate and electrolyte (e.g. sodium and potassium) supplementation throughout the activity. Athletes should focus on foods with easily digested carbohydrates to prevent any stomach discomfort and provide immediate muscle fuel. It is important that athletes stay well hydrated to prevent dehydration, which can lead to fatigue and impaired performance. Water is a sufficient hydration source for low to moderate activities lasting a short duration (less than 60 minutes), whereas high intensity exercises lasting more than 60 minutes may require electrolyte replacement with a sports drink.

Quick Gluten Free Fuel During Exercise

Bananas
Udi’s Bread with Jelly
Gluten Free Sports Drinks, Bars, and Gels (Check out gluten free varieties from these brands: Luna Protein, Hammer, PranaBar, Bumble Bar, NuGo)

The Gluten Free Recovery Meal
After exercise, it is important to replenish the fluid and electrolytes lost through sweat to prevent cramping and heat exhaustion. A snack or meal composed of carbohydrates and protein eaten within 60 minutes of exercise can help to replace muscle glycogen (carbohydrate stored in muscles), repair any torn muscle fibers, and stimulate muscle growth.

Gluten Free Meal & Snack Ideas for Recovery:

Rice Bowl made with Brown Rice with Beans, Cheese, Salsa, and Avocado
Lean Turkey Burger on an Udi’s Whole Grain Bun + Banana
Stir Fry with Brown Rice, Grilled Chicken, Bell Peppers, Broccoli, and Carrots

No matter your fitness goal, gluten free food sources can provide the proper fuel needed to tackle any exercise. You just need to create the right mental playbook.

Have other suggestions for gluten-free fuel? Comment below!
Sources:
American Dietetic Association-http://www.eatright.org/Public/content.aspx?id=7055
Celiac.com-http://www.celiac.com/articles/22661/1/Gluten-free-Athletes-Green-Bay-Packer-Running-Back-James-Starks-/;
Sports Illustrated-http://sportsillustrated.cnn.com/2007/players/01/09/nfl.workout0115/

4 Gluten Free New Year’s Resolutions

Posted on Thursday, December 29, 2011 by Wendy Hofstetter

It’s that time of year again…New Year’s resolution time. According to a Forbes article from earlier today, 44% of Americans make New Year’s resolutions. No doubt many of them are focused on weight loss, eating healthier, and focusing on what is important in life. Last year, my resolution was to quit complaining. Let’s just say by March, I had amended that resolution to “limit complaining”.

If you’re reading our blog, gluten free living is likely a key priority for you or something you are considering for the new year. So, as we get ready to toast 2011 away, consider choosing one (or all) of these four gluten-free New Year’s resolutions to try for 2012.

Get Familiar With Foods That Are Naturally Gluten Free
I’ve seen it said in many comments on our Facebook page or in our new Gluten Free Living community. Starting a gluten free diet can be extremely overwhelming, especially when you start focusing on foods you can’t have. Instead, decide to focus on foods you can have by getting familiar with all of the things that are naturally gluten free. This list of naturally gluten free products from Kroger is a great resource and can help you create your weekly grocery shopping list. Fruits, veggies, meat, milk, rice…the list is longer than you might think.
Try One New Gluten Free Recipe A Week
It is easy to get caught up in what I call the “gluten-free funk.” Has this happened to you? You rotate the same five meals each week until you’re so sick of chicken and rice that you can’t stand one more bite! The good news is, there are a number of bloggers who post unique and delicious gluten-free recipes each week. Some of our favorites include Gluten Free Girl and the Chef, Discover Gluten Freedom, and Tasty Eats at Home. For 2012, vow to try one new meal per week (or even per month!) to help get you excited about what you’re putting in your body.
Join A Gluten Free Group
Chatting with others who are eating gluten free can help inspire and educate you. If you have celiac disease, I recommend finding a local celiac disease support group. If you’re new to a gluten-free diet or interested in connecting with other people at all stages in their gluten-free quest, check out our new Udi’s Gluten Free Living community and post some comments!
Host A Gluten Free Gathering
There are many differing opinions about gluten-free diets, especially among those who don’t have to eat gluten free. Finding support from your family and friends can be tricky, but hosting a gluten free gathering at your home can help educate them and shift their opinion about your decision to go gluten free. Make some tasty gluten free appetizers and/or desserts, and have a discussion about why you decided to eat gluten free (whether by choice or necessity). Our snickerdoodle cookies are a quick and easy snack that we guarantee your friends and family will love. Also check out this video for making pizza bite appetizers using our gluten-free bread.

What are your New Year’s resolutions for 2012? Have other tips for gluten free resolutions? Comment below.

Category Archives: Gluten Free Diet Tips