Vegan Protein Powders

Whether you’re vegan or mostly plant-based, a common misconception is that it can be challenging to get enough protein in your “diet”. Enter: vegan protein powders. Made with brown rice, quinoa, hemp, pea protein, soy, or a blend of plant proteins, the latest vegan powders supply anywhere from 14 to 22 grams of the muscle-building macronutrient per scoop. And if you choose a vegan protein powder blend, they’re more likely to have a more complete amino acid profile.

To compare, the average animal-based protein powder contains 20 to 25 grams of protein per scoop. Even if you’re not vegan, you should still consider making whey for plant protein powders in your “diet”. Plant-based protein powders are packed with fiber, which takes longer for your body to digest so you stay fuller for a longer period of time. And unlike powders made with casein, whey, and eggs, vegan protein powders might be easier to digest for some people. Moreover, a scoop of the plant-based stuff delivers essential nutrients, like magnesium, iron, calcium, and potassium.


How to Find the Right Vegan Protein Powder

Woman with protein shake

To help you pick out the best tub on the shelf, we rounded up the best vegan protein powder brands you can find at the grocery or nearest health foods shop. A good bet is to find one that’s organic because you know it’s also non-GMO.

Since I’m talking about plant protein, you don’t need to worry about synthetic hormones, but you do still want to know that the ingredient (soy, hemp, rice, etc.) wasn’t grown with a bunch of chemical pesticides and fertilizers either.

Some protein powders have a laundry list of ingredients, so go with one that has ingredients you know and understand. If you’re OK with artificial sweeteners or Stevia or monk fruit, that’s fine, but lots of folks want to avoid those. In that case, look for one with less than 10 grams of added sugar per serving.

Bob’s Red Mill Hemp Protein

Bobs red mill hemp protein powder

Protein source: Hemp protein

Protein payoff: 14 g per serving

While the protein count is much lower for hemp seeds than other plant-based sources, they contain 20 amino acids, including all nine of the essential ones. They’re also an excellent source of fiber and heart-loving omega-3 fatty acids. At 14 grams of protein and eight grams of fiber per scoop, Bob’s Red Mill’s powder has a mild flavor that you can easily blend into post-workout smoothies, energy balls, and baked goods.

$29.97 per 2-pack on Amazon


Aloha Plant-Based Protein Powder

Aloha plant based protein powder

Protein source: Pea protein, hemp seed protein, pumpkin seed protein

Protein payoff: 18 g per serving

Certified USDA Organic, non-GMO, and soy-free, Aloha is one of the cleanest vegan protein powders out there. Thanks to the powerful blend of pea protein, hemp seed, and pumpkin seed, you’ll get 18 grams of the muscle building blocks along with six grams of fiber and a generous dose of magnesium and iron. Aloha sweetens its powder with coconut sugar and monk fruit extract as well as adds pink sea salt, vanilla bean, and Madagascar cinnamon for a bold vanilla flavor that goes great with overnight oats and pancakes.

$29.99 on Amazon


Optimum Nutrition Gold Standard 100% Plant Protein Powder

Optimum nutrition gold standard plant protein powder

Protein source: Pea protein, brown rice protein, Sacha Inchi protein, quinoa, amaranth, buckwheat, millet, chia

Protein payoff: 24 g per serving

Optimum Nutrition’s plant-based protein powder has one of the highest amounts of protein and provides all nine essential amino acids per serving. It also has four grams of naturally occurring BCAAs, which are branched-chain amino acids that help reduce muscle breakdown post-workout. In addition, each two-scoop serving offers vitamin B12, a generous dose of fiber-rich ancient grains, and beet powder for recovery.

$29.99 on Amazon


Amazing Grass Protein Superfood Protein Powder

Amazing grass protein powder

Protein source: Peanut flour, pea protein, hemp protein, chia, quinoa

Protein payoff: 20 g per serving

If you’re on a quest for efficiency, look no further than Amazing Grass’ protein powder, which combines greens, like spinach, spirulina, broccoli, and wheatgrass with pea protein, hemp protein, chia, and quinoa. It has a fruit blend of acai, banana, goji, sweet potato, pineapple, and raspberry, too. Bake with this protein powder to sneak some greens into your breakfast muffins.

$21.99 on Amazon


Ora Superfood Protein Powder

ora superfood protein powder

Protein source: Pea protein, rice protein, hemp protein, Sacha Inchi, amaranth, sprouted quinoa

Protein payoff: 21 g per serving

In addition to its excellent protein profile, Ora’s superfood protein powder also delivers a variety of anti-inflammatory foods, including blackberries, blueberries, broccoli, kale, and turmeric. It also packs in some prebiotic benefits with Jerusalem artichoke. And with flavors like vanilla, chocolate, and vanilla chai, how could you resist?

$54.99 on The Vitamin Shoppe


Plnt By: (Plant Protein)

Plant protein powder

Protein source: Pea protein isolate, cranberry seed, chia seed, and Sacha Inchi seed

Protein payoff: 19 g per serving

With a complete amino acid profile, you can’t go wrong with Vitamin Shoppe’s Plnt protein powder, which comes in vanilla and chocolate. Free of GMOs, soy, nuts, and artificial preservatives, colors, flavors, or sweeteners, a scoop serves up 5 grams of iron, 40 grams of potassium, and 40 grams of calcium.

$17.99 on The Vitamin Shoppe 


Vega One Organic All-In-One Shake

Vega all in one shake protein powder

Protein source: Pea protein, quinoa sprouts, sunflower seed protein, chia seed powder, pumpkin seed protein, spirulina, Sacha Inchi powder,

Protein payoff: 20 g per serving

Three words: All. In. One. This protein powder gives you 20 grams of plant-based protein plus 50 percent of your daily value of eight different vitamins and minerals. Not to mention, it also packs gut-boosting probiotics and omega-3 fatty acids. Go for the plain, unsweetened variety if you want something simple or satisfy your sweet cravings with chocolate mint, chocolate, French vanilla, coconut almond, mocha, and berry.

$49.99 on Amazon


Garden of Life Plant Protein Powder

garden of life protein powder

Protein source: Pea protein, sprouted brown rice protein, amaranth sprout, buckwheat sprout, millet sprout, buckwheat sprout, garbanzo bean sprout, quinoa sprout, chia seed sprout, lentil sprout, adzuki bean sprout, lentil sprout, flax seed sprout, sunflower seed sprout, pumpkin seed sprout, sesame seed sprout

Protein payoff: 22 g per serving

Made with 13 sprouted proteins and a complete profile of all the essential amino acids, Garden of Life’s raw organic powder will help you meet all of your “get swole” needs. It also contains probiotics to support your digestive health and vitamins A, D, E, and K. From vanilla to chocolate cacao to vanilla spiced chai, these flavors will make your smoothies sing.

$32.89 on Amazon


Espira by AVON Plant Power Protein Powder

Espira by avon plant protein powder

Protein source: Pea protein isolate, artichoke protein, sprouted amaranth powder, sprouted quinoa powder

Protein payoff: 21 g per serving

Espira by Avon’s newly launched non-GMO plant protein powders for women are designed with 4,500 milligrams of BCAAs to help your muscles recover post-workout. It’s also infused with an enzyme blend that includes bromelain, which helps with reducing swelling and muscle soreness from exercise.

$36.94 on Amazon


NOW Foods Organic Plant Protein Powder

now foods organic plant protein

Protein source: Pea protein, brown rice, and quinoa

Protein payoff: 22 g per serving

Following the keto diet and want to keep your carb intake to a minimum? A scoop of NOW Foods organic plant protein powder has just three grams of carbs (and only one gram of net carbs) and zero sugar. Blend some into an avocado smoothie to ensure you’re getting ample amounts of healthy fat to maintain ketosis.

$34.99 on Now-2-U.com


Genuine Health Fermented Vegan Protein

Genuine health fermented vegan protein

Protein source: Fermented pea protein isolate, brown rice protein, hemp seed protein concentrate, quinoa sprouts, alfalfa herb top protein, spirulina, and mung bean sprouts

Protein payoff: 15 g per serving

While some protein powders can cause bloating and digestive issues, the high-quality blend of fermented plant proteins in this powder makes it easy to break down and absorb the nutrients. The best part is it also has all nine essential amino acids that help repair and build muscles.

$29.99 on Amazon


SunWarrior Protein Classic Plus

Sunwarrior plant based protein

Protein source: Pea protein, brown rice, quinoa, chia seed, amaranth

Protein payoff: 18 g per serving

The powerhouse protein blend of pea, brown rice, quinoa, chia seed, and amaranth in this powder will keep you energized to take on your day long after your a.m. sweat session. What’s more, it has a complete amino acid profile, BCAAs, and MCTs to help your body recover after some muscle-burning HIIT.

$36.71 on Amazon


Manitoba Harvest Hemp Yeah! Plant Protein Blend

Manitoba harvest plant protein

Protein source: Hemp and pea protein

Protein payoff: 20 g per serving

From hemp toppers to bites to protein powder, Manitoba Harvest has got us high on hemp—and we don’t mean the psychedelic kind. With two grams of omega-3 and 6 and three grams of fiber per serving, this Hemp Yeah! powder will restore your energy post-run and make you feel more satisfied after sipping on a green smoothie. It blends well with any dish you add it to and is also certified organic, non-GMO, and kosher-friendly. That’s pretty hemptastic!

$26.99 on Amazon


Nutiva Hemp Protein

Nutiva hemp protein

Protein source: Hemp protein

Protein payoff: 15 g per serving

Your zucchini bread, smoothies, oatmeal, and pancakes will instantly get a nutrition upgrade with the addition of this hemp protein powder. In addition to serving up 15 grams of hunger-curbing protein, it also boasts 8 grams of waist-whittling fiber as well as omega-3s, iron, magnesium, and zinc.

$16.99 on Amazon


Moonjuice Mushroom Adaptogenic Protein Powder

Moon juice mushroom protein

Protein source: Brown rice protein

Protein payoff: 20 g per serving

Unlike other protein powders on this list, Moon Juice provides a powerful dose of adaptogens, which are medicinal herbs and mushrooms that help your body manage stress and boost immunity. Cordyceps mushrooms, reishi, and ashwagandha can help improve cognitive function and fight off inflammation from high cortisol levels. Prepare a refreshing latte with a scoop of the powder to give you the mental stamina to take on your day.

$55 on Amazon


Naturade VeganSmart All-In-One Nutritional Shake

Naturade vegan protein powder

Protein source: Pea protein isolate, quinoa protein, chia protein, potato protein, chlorella protein

Protein payoff: 23 g per serving

You don’t get one but two scoops of this flavor-packed protein powder in one serving. Kick-start your day by adding a double of the crave-worthy chocolate to your morning smoothie. You’ll also get six grams of fiber and a wealth of other essential vitamins and nutrients, such as vitamins A, C, D, and K, and manganese, selenium, and zinc.

$26.62 on Amazon


PlantFusion Complete Protein Powder

Plantfusion vegan protein powder

Protein source: Pea protein isolate, artichoke powder, sprouted amaranth powder, sprouted quinoa powder, whole algae protein

Protein payoff: 25 g per serving

Known for selecting high-quality ingredients, PlantFusion emphasizes purity in their products so you know you’re getting the best that’s out there. For example, their vanilla protein powder comes from vanilla beans in Madagascar and their yellow peas were harvested from the hills of northern France. Moreover, lucuma fruit from Peru, monk fruit, and yacon root have been added for a touch of sweetness while avoiding the sugar crash that comes with cane sugar.

$35.59 on Amazon


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

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Allergies And Weight Gain

Welcome if you’re new and welcome back if you’ve been with me for a while. If you missed yesterday’s post you can click here to learn how to workout indoors while it’s raining outside.When it comes to Environmental allergies you wouldn’t think it could cause weight gain. I am here to tell you that it is possible if you suffer from some common allergies. Today I talk about my top 3 Allergies that might cause you or someone you know weight gain.

 DISCLAIMER: If you think you may have food allergies please talk to your doctor and get an allergy test done. I know some doctors do *food allergy testing and some will give you a referral to an allergist.

 Gluten Sensitivity IS NOT AN ALLERGY!

 Gluten sensitivity or intolerance also is known as (NCGS) (Non-Celiac Gluten Sensitivity) is a condition that causes a person to react after ingesting gluten, a protein found in wheat, barley, and rye. Symptoms vary widely and can include gastrointestinal problems, joint pain, fatigue and depression. The same symptoms are associated with celiac disease, so it’s important to get the correct diagnosis.

I have a few Gluten Free related posts coming really soon this month so make sure to keep an eye out because I will be discussing the difference between celiac and non-celiac a bit deeper.

I also have a few posts coming up for all of my followers that are or may know someone that suffers from food allergies or sensitivities I will be giving tips, tricks, and recipes.


Type B Food Allergies

Craving and overeating particular foods may be the sign of a Type B food allergy. While a Type A food allergy will cause an immediate, often dangerous, physiological reaction, such as the anaphylactic response often generated by allergen exposure in people with shellfish ( I am deadly allergic to shellfish) I have to make sure I stay away from it at all costs. or peanut allergies, Type B food sensitivities can cause more long-term, delayed reactions, including weight gain, fatigue, and aching joints. Delayed food allergies may not cause an inflammatory response until three days after ingestion, and continuing to eat the triggering food can cause cumulative effects. Current food allergy testing techniques can help identify many Type B food allergies, as can eliminating foods one by one from the diet for an extended period of time. 


Hay Fever

Common hay fever, pollen, dust, and pet dander allergies can make you fat—not because the allergies themselves cause weight gain but rather due to the over-the-counter and prescription antihistamines commonly used to treat the itchy red eyes and runny noses that characterize these allergies. Chronic use of antihistamines increase the appetite and particularly create cravings for carbohydrates. Antihistamines are so effective at increasing hunger that they are prescribed to anorexic patients as an appetite stimulant. If ongoing daily allergies require you to engage in chronic antihistamine treatment, consult your doctor regarding potential alternative treatments with lower weight-gain effects.


Gluten Sensitivity

Gluten sensitivity, or grain allergy, in its most severe form comprises celiac disease, which creates serious health impacts, including unintended weight loss, and requires lifelong abstention from wheat, rye and barley products. However, only a small percentage of people with gluten sensitivity demonstrate this classic clinical presentation, many more individuals with gluten sensitivity have episodic stomach cramping, bloating and weight gain (that’s me). Fatigue and joint pain are also related to gluten sensitivity and can lead to additional weight gain by discouraging vigorous physical activity.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

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How To Go Vegetarian

A plant-based “diet” has been linked to better health, disease prevention, and… affordability? Is it really cheaper to be a vegetarian?

Research recently presented at this year’s European Congress on Obesity in Vienna found that vegetarian diets are more affordable than other diets if you buy the food online. On average, it cost about $2.00 less per day to be a vegetarian, according to the research.
The study, led by scientists at the Nestlé Research Center in Switzerland, compared vegetarian, Mediterranean, and U.S. dietary guidelines-based diets. While a vegetarian “diet” is entirely plant-based, the Mediterranean “diet” allows red meat sparingly, and the U.S. dietary guidelines recommend a well-rounded “diet” with lean meats and low-fat or fat-free dairy products.

The nutritional quality scores of all “diets” were similar even though meat and poultry weren’t included in the vegetarian plan. The vegetarian “diet” was significantly more affordable than the Mediterranean diet plan.

Online shopping makes it convenient to buy foods for a nutritious diet that meets government recommendations, but it may be expensive. Even though a vegetarian menu plan may be more affordable than other healthy menu plans, $15.40 per day per person is still expensive.

The United States Department of Agriculture has previously estimated that the daily cost of food for a healthy menu plan can be as little as $6.50 per day.

Cheap and healthy? Going vegetarian or eating a plant-based diet could help many Americans get more of the nutrients they need to be healthy. About 75 percent of Americans don’t get enough fruits, vegetables, or dairy, according to federal guidelines.

Instead, many people get their calories from sugar, saturated fat, and salty foods.


Can You Save Money By Going Vegetarian

Plant-based eating, especially if you eat in-season produce and don’t purchase gourmet foods and supplements, can be quite cost-effective, according to research.

2015 study in the Journal of Hunger & Environmental Nutrition found that a vegetarian diet could save Americans about $750 a year. Studies have found that plant-based “diets” can be cheaper, and this is related to the fact that animal proteins tend to be the most expensive item on the plate. However, don’t expect to save money just because you go on a plant-based “diet”.

Pricy superfoods, protein powders, and exotic fruits and vegetables can add up fast.

Honest Moment: I remember when I first went vegetarian. I went to Whole Foods and Trader Joe’s because I read those were places you go when you have a restricted “diet”. I Real Quick: I have food allergies and a TONS of food sensitivities so that is why I went to whole foods and trader joes. Trader Joe’s food bill wasn’t that bad whole foods however the bill was HIGH and I walked away with 2 bags with trader joes I walked away with 10 bags for less money. The one thing I learned over the years is beans and tofu will become your best friends in the beginning and then as you learn new recipes your grocery bill will go down. Also, I do love me some processed Gluten-Free, vegan junk food and I do buy some processed meats, Frozen Pizza, and a bunch of other pre-packaged meals. 

If you would like to learn more about going vegetarian you can reach me at any of the sites I mentioned below in the section “Where You Can Follow Me”.

To get the most out of your grocery budget, opt for local, seasonal produce and affordable pantry staples like rice and beans. You can also start a garden to save even more.


Food Quality Counts For Optimal Benefits

Eating a vegetarian or primarily plant-based diet has been linked to many health benefits, but the quality of the food matters to attain those health perks.

If you eat a “diet” based on whole plant foods, you gain even more benefits than vegetarian diets filled with highly processed foods.

According to research presented at the Nutrition 2018 meeting in Boston, Massachusetts, the evidence points to the high benefits of following plant-based diets.

In one of the studies presented, people who ate more plant-based proteins than animal proteins had lower risks of developing coronary heart disease.

In another study, participants who ate more plant proteins had less plaque in their arteries, too.

Further research found that vegetarian eaters had a lower body mass index, smaller waist circumference, lower amounts of abdominal fat, decreased cholesterol, and lower blood sugar compared to people in the same demographic group who consumed meat.

According to another study reported at the conference, healthy plant-based choices even reduced mortality by 27 percent and death from cancer by 37 percent, while those who ate high-quality animal foods didn’t have a reduced death risk.

Eating healthy — not just vegetarian

Most people know that eating a vegetarian “diet” requires careful attention to ensure that you’re not just eating anything without meat — for instance, french fries are vegetarian, but they shouldn’t be a regular part of a healthy “diet”.

Research looking at weight changes in 125,000 adults over a 4-year span found that people who ate high-quality plant-based foods — think whole grains, nuts, fruits, and veggies — gained less than those who ate plant-based foods such as sweets and refined grains.

Foods such as crackers, sodas, baked goods, and cheese are technically vegetarian, but those foods are either highly processed or high in fat.

It’s completely possible to fill a plant-based “diet” with low-quality foods — foods that are highly refined, and low in nutrients. A well-rounded plant-based eating regimen includes beans, peas, nuts, soy, whole grains, fruits, and vegetables.

The research pouring in on the health benefits of vegetarian diets is consistent with the body of science which points out that vegetarian “diets” are linked with lower heart disease, type 2 Diabetes, and obesity risk. Because of these benefits, people tend to live longer on vegetarian “diets”.

Going Vegetarian

McKercher is working with more and more clients who want to protect the environment and animals and therefore become vegetarians.

One common misconception is that plant-based food doesn’t taste good. I also hear people complain that vegetarian foods aren’t filling enough.

That’s why you have to cook with plenty of herbs and spices and use protein-rich ingredients. Plant-based eating can be delicious and satisfying if you do it right.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

How To Reduce Bloating

I just want to take a moment before I get into today’s post to wish everyone A Happy New Year’s Eve. I also want to take a moment and say thank you to every and each one of you for being on this journey with me. I set out to blog every single day and I have. For 2019 I want to include all of you (my followers) (read below). I hope you all have fun and let’s have fun. Remember to have fun but also drink responsibly.

HAPPY NEW YEAR AND I WILL SEE YOU ALL IN THE NEW YEAR!

PLEASE READ: I have been thinking that I wanted to do something different for my blog next year and that Is more content that you want to see. I know that at the and of every post I ALWAYS ask what you would like to see. I MEAN I REALLY want to do more content related to what you want to see. It can be “Diet” related, fitness, nutrition or even advice posts. I post what I post because It means something to mean I won’t post something if I didn’t believe in it. I want to take this blog to the next level and I want you all of my followers (friends) to be apart of the ride. So please don’t hesitate in reaching out with any and all suggestions. You can find all of my links at the end of every post in the “Thank You” section and in the section “Where You Can Follow Me”. 

If you have missed #Blogmas all the links are listed in the section titled Blogmas which will be in right under this.

Welcome back for #Blogmas Day 30! Blogmas Is flying right by! To catch up here are the links to the first 30 Days of #Blogmas

Blogmas Days 1-30

*I realized that my #blogmas days had repeated tagged posts and that not every post was linked. I caught the mistake and fixed it. Every link should now be clickable and days 1-18 are now linked. If you are new to #blogmas you can catch up below.

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25 Blogmas Day 26 Blogmas Day 27 Blogmas Day 28 Blogmas Day 29 Blogmas Day 30


Most people experience bloating at some point. Exercises, supplements, and massages can all help to reduce bloating quickly, and simple lifestyle changes can prevent it from reoccurring.

Abdominal bloating is when the abdomen feels full and tight. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Bloating causes the belly to look larger than usual, and it may also feel tender or painful. Fluid retention in the body can also lead to bloating.


 Tips to get rid of bloating

Bloating usually happens when excess gas builds up in the stomach or intestines. When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process.

The best way to tackle bloating is to determine its cause. Common triggers for bloating include:

  • Digestive issues. Constipation, food allergies, and intolerances can lead to bloating. When stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.
  • “Diet”. Fizzy drinks, too much salt or sugar, and not enough fiber in the “diet” can all cause bloating.
  • Hormonal changes. Many people experience bloating before and during their periods due to hormonal changes and water retention.

Walking

Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.


 Try Yoga Poses

Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract.

Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly. Learn more about yoga poses for flatulence.


 Peppermint Capsules

Peppermint oil capsules may also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to relieve bloating.

Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively. People should always follow the instructions on the packet. Anyone who is prone to heartburn may need to avoid peppermint.

Peppermint capsules are available to buy over the counter (OTC) at drug stores or online.


 Gas relief capsules

Simethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label.

People can find gas relievers in drugstores or online.


 Abdominal massage

Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:

Placing the hands just above the right hip bone. Rubbing in a circular motion with light pressure up toward the right side of the ribcage. Rubbing straight across the upper belly area toward the left rib cage. Moving slowly down toward the left hip bone.


 Use essential oils

A study from 2016 tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in 116 people with mild-to-moderate IBS. After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain.

People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation of dosages.


 Take a warm bath, soaking, and relaxing

The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.


Long-term solutions for bloating

Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.

People can use these simple steps to try to prevent bloating in the long-term:


Increase fiber gradually

 

Increasing fiber intake may help to treat bloating.

 

Eating more fiber helps to prevent constipation and bloating. Most people in America do not get enough fiber, with only 5 percent of people meeting their recommended daily fiber intake of 25 grams (g) for females and 38 g for males.

However, it is important to bear in mind that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloat. People may notice adverse effects from eating more than 70 g of fiber a day.

When increasing fiber intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the “diet”.


Replace sodas with water

Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.

Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.


Try to avoid chewing gum

The sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain. People can use ginger mints or peppermints to freshen their breath instead.


 Get more active every day

Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.

It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.


 Eat at regular intervals

Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.

Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.


 Try probiotics

Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help to regulate the colon bacteria that can produce gas and cause bloating.


 Cut down on salt

An excess of sodium causes the body to retain water. This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.


 Rule out medical conditions

In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition.

Inflammatory bowel disease, including Crohn’s disease and ulcerative colitis, may cause people to experience bloating. Irritable bowel syndrome (IBS), can also cause this symptom.

Gynecological conditions, such as endometriosis and ovarian cysts, can also cause pain, swelling, and feelings of bloating in the abdominal area.

People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions. The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound, colonoscopy, or blood tests.


Consider a low-FODMAP diet

FODMAPs are a type of carbohydrate that occurs in many different foods. A 2012 review article of multiple studies concluded that a low-FODMAP diet might improve symptoms in at least 74 percent of people with IBS. Typical symptoms include bloating, flatulence, and abdominal pain.


Keep a food diary

Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract.

Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products. Autoimmune intolerance to gluten, known as celiac disease, is another potential culprit.

For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.

The American Academy of Family Physicians offer tips for keeping a food diary and provide a template for people to get started.


 Look at supplements and medications

Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the body’s sodium levels.

Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.


When To See A Doctor

 

Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure, kidney problems, and some types of cancer can cause bloating.

Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.

People whose bloating occurs alongside these symptoms should seek medical advice

appetite changes or trouble eating, diarrhea, vomiting, weight loss, fever, severe abdominal pain, bright red blood in the stool, black or dark maroon stools.


Ultimately, the outlook for bloating depends on the underlying cause. Most of the time, bloating is due to minor issues that lifestyle changes or OTC treatments can resolve.

People should see a doctor if bloating is ongoing or occurs with other symptoms. Determining the underlying cause of bloating and other digestive issues is the first step to getting treatment and feeling better.


 

Final Thoughts

Bloating depends on the underlying cause. Most of the time, bloating is due to minor issues that lifestyle changes or OTC treatments can resolve.

People should see a doctor if bloating is ongoing or occurs with other symptoms. Determining the underlying cause of bloating and other digestive issues are the first step to getting treatment and feeling better.

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

The Best New Year’s Resolutions

In yesterday’s post, I mentioned how that I would be extending blogmas until December 31st. These posts won’t be holiday related as Christmas has since passed (Yesterday) Happy The Day After Christmas. What I will be doing Is adding some New Year’s related content to help you continue to stay on track and I will slowly be adding more of my normal content over the next week or so.

PLEASE READ: I have been thinking that I wanted to do something different for my blog next year and that Is more content that you want to see. I know that at the and of every post I ALWAYS ask what you would like to see. I MEAN I REALLY want to do more content related to what you want to see. It can be “Diet” related, fitness, nutrition or even advice posts. I post what I post because It means something to mean I won’t post something if I didn’t believe in it. I want to take this blog to the next level and I want you all of my followers (friends) to be apart of the ride. So please don’t hesitate in reaching out with any and all suggestions. You can find all of my links at the end of every post in the “Thank You” section and in the section “Where You Can Follow Me”. 

If you have missed #Blogmas all the links are listed in the section titled Blogmas which will be in right under this.

Welcome back for #Blogmas Day 25! Blogmas Is flying right by! To catch up here are the links to the first 22 Days of #Blogmas

Blogmas Days 1-25

*I realized that my #blogmas days had repeated tagged posts and that not every post was linked. I caught the mistake and fixed it. Every link should now be clickable and days 1-18 are now linked. If you are new to #blogmas you can catch up below.

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25 Blogmas Day 26 Blogmas Day 27 Blogmas Day 28


It’s the perfect time to reflect on the year and start planning how you can become a healthier you in 2019. We’re not just talking about the first two weeks of January, either. Year after year, countless positive resolutions are made, but by the end of the month, they may no longer be at the forefront of your mind—because, well, life.

Oftentimes, resolutions die out after the first few weeks in the new year because they’re simply not sustainable. Start thinking of your New Year’s resolutions as a lifestyle change, not a crash-course diet. We asked doctors to share resolutions that they and their colleagues would consider the best New Year’s resolutions you can make for long-lasting results in 2019. Also, be sure to check out the simple, healthy habits you can change for 2019 to maximize your healthy results!

Make A Plan That You’ll Stick To Throughout The Whole Year

Don’t plan to do everything in January and don’t pick behaviors that are nebulous like ‘I’m gonna start working out more. Instead, create a plan and add behaviors, as needed, in stages throughout the year. Habits take time to form and you may feel overwhelmed, or coerced if you overload yourself. Start with one, get comfortable with it, and then add another.


Start Making Exercise Fun So You Actually Do It

Move your body. I don’t care if you walk halfway around the block or if you get on the bicycle and bike 50 miles, or go to the gym—you’ve got to keep your body moving. You either move it or lose it.

For exercise, do things that are fun. Meanwhile, schedule these to be done with a friend, so that you actually show up. For example, walking in the park and shopping are good exercises.


Seek Out Healthful Foods That You’ll Actually Want To Eat

Find healthy whole foods that you enjoy adding into your diet, instead of cutting out things you enjoy. For example, resolve to add a handful of berries to your breakfast every morning. The antioxidants have multiple health benefits. Instead of cutting things out, substitute one pleasurable thing for another. Soda and fruit juices each have three-quarters of a teaspoon of sugar per ounce, and neither is healthy. Instead, substitute with tea and sweeten with Stevia. Or add in vegetable juices.


Practice Mindfulness In Every Facet Of Your Life

Mindfulness in our behavior will go a long way in helping us achieve our goals. Mindful eating will automatically find us gravitating to health-promoting food—savoring each bite will slow down the speed with which we eat and cut down portion size. Being mindful of physical activities that are enjoyable will let us meet our fitness goals without the sensation of torture. If extended to all aspects of the day, mindfulness makes life more complete. We may just stop saying, Where did the last year go?


Stay Hydrated Throughout The Day

Drink More Water! I usually recommend four 16 ounce bottles of water consumption daily for my patients. It helps to flush the urinary tract of bacteria and also prevents stone formation. First line therapy in UTI prevention is hydration and the most common cause of kidney stones is having concentrated urine, so please drink up in 2019.

 


Limit Red Meat Consumption To Once A Week

It’s not just the fat in red meat, it’s the chemicals in red meat that increase the incidence of certain cancers. Stop eating red meat more than once a week.


Make An Effort To Reduce Your Stress Levels

Stress produces chemicals in your brain which damage every organ in your body and it impairs your immune system. For a healthy immune system, keep your stress levels low. For low-stress levels, exercise daily.


Start Eating Foods In This Order For Better Digestion And Nutrient Absorption

The order of your food intake may also be of benefit in your efforts to get healthy. As you strive to establish good habits, you may find it does your gut good to eat in this order:
 1. Start each meal with fibrous carbs such as a salad, mixed vegetables, etc. 2. After you have consumed about 1⁄2 of your fibrous carbs, start eating your proteins and fats (meat portion of the meal) along with the rest of your fibrous carbohydrates. 3. Then slowly start on healthy carbohydrates, such as quinoa or amaranth. 4. Add jalapenos, habanero, and cayenne peppers to your meal. These all contain capsaicin (gives peppers their “kick”), a chemical shown to help increase metabolism.


Get Tested For Food Sensitivities So That You Can Eliminate Discomfort And Become More Energized

Ninety-five percent of Americans suffer from food sensitivities, yet they’re among the most commonly under-diagnosed areas of clinical medicine. This is because unlike food allergies, food sensitivities are usually limited to digestive problems (like bloating, inflammation, lethargy) and the symptoms don’t always show up immediately, making it even harder to pinpoint which ingredients are upsetting your body.

When I finally decided to get tested for food sensitivities It was one the best and scariest decisions I have ever made (at that time). I found out from taking a food intolerance/sensitivity food test that my body reacted to so many different types of food. I recommend everyone to take a food intolerance/sensitivity test. You’ll be surprised at what the test may say.


Don’t Let Your Resolutions Consume You

Don’t let resolutions become chains. Instead, take them somewhat lightly. Yes, stick to them as much as possible, but don’t put too much pressure on yourself. You need to find the balance that works. After all, these changes are supposed to make your life better and not worse, right?


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

Christmas Foods That Have Common Food Allergies

Welcome back for #Blogmas Day 17! Blogmas Is flying right by! To catch up here are the links to the first 16 Days of #Blogmas

Blogmas Days 1-16

Blogmas Day 1Blogmas Day 2Blogmas Day 3Blogmas Day 4Blogmas Day 5Blogmas Day 6 Blogmas Day 7  Blogmas Day 8 Blogmas Day 9 Blogmas Day 10  Blogmas Day 11  Blogmas Day 12   Blogmas Day 13 (Popular) Blogmas Day 14 (Popular) Blogmas Day 14  Blogmas Day 15 (Very Popular) Blogmas Day 15  Blogmas Day 16


If you have food allergies, you know allergens hideout where you’d least expect them (peanut butter can be in chili; wheat in soy sauce). But for the 15 million people in the U.S. with food allergies, the holidays pose a particular challenge From homemade jams and cookie swaps to office parties and holiday dinners, there are more opportunities to accidentally eat the wrong thing and have an allergic reaction, which can progress to anaphylaxis, a life-threatening situation.

Trust me I know Holidays can be tricky for anyone with food allergies. You are often not in charge of the food, because you’re eating out or at someone else’s home.

On top of that, you’re exposed to dishes you don’t usually have. Bread pudding? Bûche de Noël? You may wonder: What is in those things? Even if a food doesn’t contain ingredients you are allergic to, there is always a risk of cross-contamination. While many restaurants have procedures for separating cooking utensils and cooking spaces to prevent cross-contact, home cooks tend to not think about whether a cutting board or cookie cutter contained a food allergen prior to re-using it.

To stay safe, consider hosting, so you control the food. Or, bring your own food to gatherings. And don’t forget to check labels, even if it means digging through your host’s trash. By FDA law, if a packaged food contains one of the top eight most common allergens—peanuts, tree nuts, milk, egg, wheat, fish, shellfish, or soy—that ingredient must be listed in plain English on the label (for instance, it will say “milk” not “whey”). Still, companies are under no obligation to tell you if a food could have had cross-contact with a top eight allergen; to find out, you have to contact the companies. Here are some unexpected foods that may contain the most common allergens, so you can eat, drink, and stay safe. And remember, Always bring your EpiPen with you.

Hot Chocolate

 

Watch out for: Tree Nuts, Peanuts, Milk, Soy, Egg, Wheat

Before you warm up with a cozy cup of cocoa, check to make sure you know what’s in it. Chocolate, in general, is dicey for people with peanut and tree nut allergies, because they tend to be in chocolate or made on the same factory lines with it. Also, consider the topping: If your winter drink is underneath a bed of marshmallows, you know there’s egg white in it. (Eggs are also used in some homemade hot cocoa recipes, FYI.) Better bet: Have hot cocoa at home where you can carefully read the package.


Iced Sugar Cookies

 

 

Watch out for: Wheat, Milk, Egg, Nuts

Did you know royal icing—the hard glaze on top of many Christmas cookies—is made from egg whites, and it sometimes contains milk, too? Cookies also generally pack wheat, and they can contain finely ground nuts hidden in the dough, that is why I  advise caution around baked goods outside of your own home. Steer clear of foods you would otherwise assume are safe if they are homemade unless you know all of the ingredients and how the person prepared it.


Holidays Breads

 

Watch out for: Tree Nuts, Peanuts, Wheat, Egg, Milk, Soy

Breads are another danger zone for people with food allergies. Of course, there’s wheat, but that’s not all you’ll find in that hunk of carbs. Festive, special occasion breads may be studded with walnuts, pecans, or other nuts. Some loaves are made with milk or buttermilk. And if you see a shiny coating on bread, you know it was brushed with an egg wash glaze. Meanwhile, commercial loaves tend to contain soy, in the form of soy flour or a stabilizer to extend shelf life.


Worcestershire Sauce and Other Sauces

Worcestershire sauce

 

Watch out for: Fish, Shellfish, Soy, Wheat

This classic sauce is made with anchovies, but it can also contain shellfish. Salad dressings and dips tend to be the place where fish and shellfish are inadvertently hiding out. (Incidentally, shellfish allergies are on the rise in adults, according to 2017 research.) Sauces, in general, require extra vigilance, especially at someone else’s home or a restaurant, because you can’t tell what is in them.


Restaurant Steak

Asparagus, Steak, Veal Steak, Veal, Meat

Watch out for: Milk, Soy

You’d think a steak would be safe for those with a milk allergy, but that juicy porterhouse or New York strip may have butter in it. That’s because back in the kitchen, chefs often melt a hunk of butter on top to make it extra tasty. The other potential pitfall is soy because some chefs glaze a steak in an Asian-style marinade. Be sure to tell your server about all allergies and ask them to ensure you get your beef without oil, butter, or marinade.


Gingerbread Houses

 

Watch out for: Wheat, Peanuts, Tree Nuts, Egg, Milk, Soy

Whether it’s a kit you make yourself or a ready-made creation you pick up from the bakery, gingerbread houses spell trouble for many kids with food allergies. Both the cookie walls and the candy decorations may harbor wheat, peanuts, tree nuts, egg, and soy. If you’re crafty, the safest bet is to make it yourself and decorate with safe items (like Enjoy Life chocolate chips, which are made in a peanut- and tree nut-free facility.) The good news is there are a growing number of nut-free and gluten-free bakeries, so kids with food allergies don’t have to miss out on the holiday fun.


Cocktails

Cocktail cheers

Watch out for: Peanuts, Tree Nuts, Egg, Milk, Shellfish

Don’t let down your guard at the bar. Vodka is made from fermented grains, which means it can contain wheat or soy (as well as corn, a less common allergen). And did you know that trendy vodkas are sometimes infused with peanuts and various tree nuts? Or that many gins are flavored with almonds? Also be alert for frothy cocktails, which often get their bubbles from egg whites, as well as ones mixed with liqueurs such as Frangelico (made from hazelnuts), Amaretto (almond liqueur, though it often gets its flavor from peach pits and not nuts), and Nocello (walnut liqueur).


Seafood and Fish

Salmon, Dish, Food, Meal, Fish, Seafood

 

Watch out for: Milk

You know to avoid seafood if you’re allergic, of course. But even people with milk allergies have to be careful when ordering the salmon or shrimp scampi out. Sometimes fish and shellfish are dipped in milk to help with the fishy smell.  It’s mainly restaurants that are guilty of this, but some fish markets do it, too. How can you be sure? Do your research and make sure you’re buying from a market that doesn’t de-stink their catch of the day.


Rugelach

Cinnamon rugelach

 

Watch out for: Wheat, Milk, Eggs, Nuts

You might expect these cookies to have wheat, but they often also have milk (in the form of sour cream or cream cheese, as well as butter), eggs, and a layer of walnuts or other tree nuts. Also, watch out for marzipan on the Hanukkah or Christmas table—it is almond paste.


Caponata

Eggplant caponara

 

Watch out for: Shellfish, Fish

This Sicilian ratatouille-like appetizer made with eggplant, peppers, and tomatoes sometimes serves up a surprising ingredient: anchovies or other forms of seafood. And if you buy a jarred, imported-from-Italy version, keep in mind that imported foods are not subject to the FDA law. That means you can’t necessarily trust the label to keep you safe.


Latkes

Potato latkes

 

Watch out for: Wheat, Peanuts, Tree Nuts, Egg, Milk, Soy

Warning if you have peanut or soy allergies—this Hanukkah favorite is sometimes fried in peanut or oil. Soy can also sneak in when latkes are made with teriyaki sauce. And while potato latkes are not likely to be made with tree nuts, some recipes call for almond flour, so always ask the chef. Latkes generally contain egg, too, though you can find egg-free recipes online.


Asian takeout

Chinese noodles takeout

 

Watch out for: Peanuts, tree, nuts, soy, wheat, egg, milk, shellfish, fish

All partied out and ready to order in? Be super careful with Thai, Chinese, and Indian cuisines. You may encounter top eight allergens, as well as sesame, which is the ninth most common allergen (just behind soy). Thai and Indian joints thicken dishes with a paste derived from cashews or other nuts. It depends on your own comfort level and past history of reactions, but some people with food allergies steer clear entirely. Other people order only from trusted restaurants that take food allergy seriously.


Eggnog

Holiday eggnog

 

Watch out for: Milk, egg, tree nuts, peanuts

OK, so you’d expect egg and milk warnings for this holiday staple. But those with peanut and tree nut allergies should also be careful, particularly with store-bought eggnog, because there’s a cross-contact risk. And if there’s booze in that eggnog, you could get exposed to tree nuts, peanuts, or other allergenic ingredients that way. What about that nutmeg sprinkled on top? It’s not a nut, so it shouldn’t bother you—unless you’re allergic to it.


Bûche de Noël

Buche de noel

 

Watch out for: Wheat, egg, milk, tree nuts, peanuts, soy

Alas, that beautiful French chocolate cake may look heavenly, but it’s got some bad ingredients if you have food allergies: milk, tree nuts like hazelnuts or almond paste, eggs and wheat, and possibly soy if it’s from a commercial bakery (soy is sometimes used as a flour and a stabilizer in packaged breads and baked goods). And anything with tree nuts has a possibility of cross-contact with peanuts. Think of it this way: Passing it up saves you about a zillion calories.


Hot pretzels

Soft pretzel

 

Watch out for: Wheat, egg

Tempted by the hot pretzels at sporting events, the circus, and holiday vendors? If you have an egg allergy in the family, stay away. Pretzels may be dipped in egg before being dipped in salt. And any snacks from vendor carts are risky to all people with food allergies, due to the chances of cross-contact with other ingredients.


Deli Meats

Deli turkey

 

Watch out for: Tree nuts, milk, wheat, soy

Sure, that antipasto spread of deli meats or Italian combo sandwiches look tempting, but be careful if you’re allergic to pistachios, milk, or soy. That’s because deli meats can contain any of those allergens. Mortadella is an Italian pork that is sometimes made with pistachios. And soy is used in filler in some processed meats. And because the same meat slicer is used for cheeses, even a plain piece of sliced ham isn’t safe if you have a milk allergy. Fortunately, there are packaged cold cuts free of allergens (check labels).


Beer and Ale

Beer mugs table

 

Watch out for: Wheat, soy, egg, peanuts, tree nuts

Allergic to wheat? You know to skip wheat beers, naturally, but even a barley-based brew can be a problem due to cross-contamination and cross-reactivity among grains. Surprisingly, some microbrews are infused with peanuts and tree nuts (in restaurants, avoid anything advertised as having a nutty taste). And some malt beverages even contain soy, so it’s buyer beware.


Coffee Drinks

Latte

 

Watch out for: milk, tree nuts, peanuts, egg

Another drink to avoid if you have an egg allergy: frothy coffee concoctions. These products also sometimes rely on egg whites to create a frothy topping. Lattes and the like are also a potential hazard for those with peanut or tree nut allergies because nut-flavored flavored coffees and syrups introduce a cross-contamination risk.


Wreaths

Holiday wreath

 

Watch out for: wheat

Surprisingly, “non-food items are the biggest issue for wheat-allergic patients. Wheat derivatives are found in wreaths, ornaments, and other decorations, as well as soaps and cosmetics, and can cause a reaction when they touch the skin of someone who is allergic. Play-Doh also contains wheat and may trigger a reaction if it comes in contact with skin or if a child with an allergy puts it in their mouth (as little kids tend to do with everything). Non-food items don’t have to abide by FDA labeling rules , so it’s important to be alert to the kind of products wheat lurks in.


A Crackling Fire

Crackling fire with holiday socks

 

Watch out for: peanut, tree nuts, and seeds

Engineered fireplace logs are not a food, but they’re still bad news for some people with food allergies. The reason: They can get their crackle and pop from the shells of seeds and nuts. While not everyone with nut and seed allergies reacts to this type of environmental exposure, some people do. Bottom line: Skip the fire with sound effects and instead snuggle up in front of a gas fireplace, or one made from pure old-fashioned logs.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out and I will be more than happy to answer any questions, comments or concerns you may have. You can ALWAYS find my email in the “Thank You” section and you can ALWAYS find my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching you can contact me my from all of my links the I left below.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

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The Worst Holiday Chocolates

Welcome back for #Blogmas Day 15! Blogmas Is flying right by! To catch up here are the links to the first 13 Days of #Blogmas

Blogmas Days 1-14

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6  Blogmas Day 7  Blogmas Day 8 Blogmas Day 9 Blogmas Day 10  Blogmas Day 11  Blogmas Day 12   Blogmas Day 13 (Popular) Blogmas Day 14 (Popular) Blogmas Day 14


All year long I eat healthily, and then Christmas comes along and I turn into a candy-loving kid again.  I’m like how you would say?  A reverse Santa Claus. He stuffs kids’ stockings. I unstuff them—and then stuff my mouth.

Even those of us who don’t often eat candy find it hard to resist the minty, chocolatey goodness of the holidays, forgetting all about our plans for rapid weight loss. (Get me near a tin of chocolate bark and we turn into a woodchuck.)

But candy is unique in its ability to make us fat. Because it’s so high in sugar and devoid of fiber, candy gives us a much faster sugar rush than any food found in nature. As a result, our bodies can often overreact, pumping out more of the sugar-management hormone insulin than we need. Then two things happen, neither of them good: First, insulin grabs all of that sugar and looks for someplace to store it, most often as belly fat. And second, by stealing too much sugar from our systems, it creates a sugar crash: a sort of hunger rebound that sends us back to the party try for more chocolate bark.

So instead of going all Grinch on you, I took a hard look at the nutritional info on every sort of Christmas candy that might be rolling down your chimney this year and ranked them best to worst (comparing the nutritional profiles and quality of ingredients to equivalent serving sizes). Now, when you reach into the kids’ stockings, you’ll know you’re setting yourself up for a Merry Christmas, not a flabby New Year.


HOLIDAY CHOCOLATES

As a general rule avoid anything that’s labeled “made with chocolate,” “chocolaty,” or “chocolate-coated,” which indicate the presence of partially hydrogenated oils, high fructose corn syrup, harmful dyes like Yellow #5 and Red #40 and artificial flavoring. Cocoa’s waist-whittling effects do not extend to the fake stuff.


FIRST… THE WORST

REESE’S BELLS

Reeses bells candy

PER 4 CANDIES (38 G): 190 calories, 12 g fat (6 g saturated fat), 75 mg sodium, 22 g carbs (1 g fiber, 20 g sugar), 3 g protein

Reese’s Bells, Reese’s Bells, Reese’s not all the way. Although there are a few on my Nice List, these guys are definitely naughty. Anything listed with partially hydrogenated oils AKA trans fat, which have been banned by the FDA, is a no-go.


DOVE PEPPERMINT BARK DARK CHOCOLATE SQUARES

DOVE PEPPERMINT BARK DARK CHOCOLATE SQUARES

PER 4 PIECES (40 G): 210 calories, 13 g fat (8 g saturated fat), 25 mg sodium, 24 g carbs (2 g fiber, 21 g sugar), 2 g protein

Although Dove advertises this product as a bark, there really just artificial dark chocolate bite squares. Even more disappointing is the presence of trans fat. Did I mention the first ingredient is sugar?


DOVE SILKY SMOOTH SNOWFLAKE PROMISES CHOCOLATE ASSORTMENT

DOVE SNOWFLAKE PROMISES CHOCOLATE ASSORTMENT

PER 5 PIECES: 200 calories, 12 g fat (7 g saturated fat), 25 mg sodium, 22 g carbs (1 g fiber, 19 g sugar), 2 g protein

These Silky Smooth Snowflake Promises may be innocent when you eat just one, but after five you’re looking at 200 calories, 7 grams of saturated fat and 19 grams of sugar—that’s as much sugar as you’ll find in 10 Butterfinger BBs. And if you have any food allergies, avoid purchasing these snowflake chocolates at all costs. They’ve recently been recalled due to mysterious Snickers popping up inside their bags. If you’re a fan of the caramel nutty chocolate bars this may seem like a bonus, but for those suffering from any nut allergies, it should not be taken lightly.


KIT KAT HOLIDAY CANDY BARS

KIT KAT HOLIDAY CANDY BARS

PER 1 FOUR PIECE BAR: 210 calories, 11 g fat (7 g saturated fat), 30 mg sodium, 28 g carbs (0 g fiber, 22 g sugar), 3 g protein

Unwrap one of Kit Kat’s cutesy holiday wafers and you’ll find Santa smiling back at you. You’ll also find 22 grams of processed sugar and 7 grams of saturated fat. Don’t even think about having more than one, unless you own a big red suit.


CRUNCH JINGLES

CRUNCH JINGLES

PER 6 PIECES: 210 calories, 11 g fat (7 g saturated fat), 55 mg sodium, 29 g carbs (0 g fiber, 24 g sugar), 2 g protein

Sadly the only thing that will be ringing when you pop these bell-shaped candies into your mouth is your blood sugar alarm. This is jingle hell. To easily burn off any of these candies—without spending hours in the gym.


HERSHEY’S CANDY CANE KISSES

HERSHEYS CANDY CANE KISSES

PER 9 PIECES (42 G): 220 calories, 12 g fat (7 g saturated fat), 45 mg sodium, 27 g carbs (0 g fiber, 22 g sugar), 3 g protein

Hershey’s candy cane mint candies add antioxidant-rich and appetite-suppressing peppermint oil to the traditional milk chocolate kiss. But despite their potential weight loss ingredient, I can’t ignore the artificial dyes, words “artificial flavor” and corn syrup in their ingredient list (or the steep sugar and fat counts).


BRACH’S PEPPERMINT CHRISTMAS TREE NOUGATS

BRACHS PEPPERMINT CHRISTMAS TREE NOUGATS

PER 41 G: 160 calories, 3 g fat (3 g saturated fat), 55 mg sodium, 35 g carbs (0 g fiber, 27 g sugar), 0 g protein

Although these Nougats are super low in fat, their first ingredient is corn syrup, followed by sugar and several artificial dyes.


ANDES PEPPERMINT CRUNCH CANDY

ANDES PEPPERMINT CRUNCH CANDY

PER 4 PIECES: 200 calories, 12 g fat (11 g saturated fat), 25 mg sodium, 22 g carbs (0 g fiber, 21 g sugar), 2 g protein

“Andy’s Candies” was changed to “Andes Candies” after the chocolate’s creator discovered men were not too keen on giving their lovers candy with another man’s name on it. We’d avoid them for another reason: Just a few bites have more sugar than 10 jelly beans.


SEASONAL SWEETS MILK CHOCOLATE SANTAS

SEASONAL SWEETS MILK CHOCOLATE SANTAS

PER 6 PIECES: 220 calories, 12 g fat (7 g saturated fat), 22 g carbs (0 g fiber, 26 g sugar)

Chocolate and Santa are both 100% kid approved and since they’re mini, your child (or you) can enjoy six—but try stick to three instead.


HOLIDAY MINT M&M’S

HOLIDAY MINT MMS

PER 1.5 OUNCES: 210 calories, 8 g fat (5 g saturated fat), 30 mg sodium, 30 g carbs (1 g fiber, 27 g sugar), 2 g protein

M&M’s might be tiny, but their ingredient list is far from it—they’re filled with over 10 different color dyes including Red 40 and Yellow 5. This is rather alarming considering Europe has required foods with artificial dyes contain warning labels since July 2010 as a result of the discovery that they may cause hyperactivity in children.


WHITE PEPPERMINT M&M’S

WHITE PEPPERMINT MMS

PER 1.5 OUNCES: 210 calories, 10 g fat (6 g saturated fat), 40 mg sodium, 28 g carbs (0 g fiber, 27 g sugar), 2 g protein

Meet White Peppermint, Mint M&M’s sibling. Peppermint has a nearly identical nutritional profile to Mint aside from one thing: With two more grams of fat and one more gram of saturated, it’s naughty, not nice.


GUITTARD SMOOTH ‘N MELTY CHRISTMAS MINTS

GUITTARD SMOOTH N MELTY CHRISTMAS MINTS

PER 7 PIECES: 200 calories, 10 g fat (9 g saturated fat), 40 mg sodium, 29 g carbs (0 g fiber, 28 g sugar), 1 g protein

With partially hydrogenated oil, bloating whey, and a slew of artificial dyes and flavors, these Melty Mints are worse than a lump of coal. Hydrogenated oils are detrimental to heart health and have been linked to both high cholesterol and inflammation. you’d be better off drinking a Coke.


FERRARA CHOCOLATE FRUIT BURST MILK CHOCOLATE ORANGE

FERRARA CHOCOLATE FRUIT BURST MILK CHOCOLATE ORANGE

PER 5 SLICES: 240 calories, 14 g fat (8 g saturated fat), 26 g sugar, 1 g protein

Unlike the citrusy fruit it’s named after, this is one orange that won’t help you lose weight. Thanks to whole milk powder and cocoa butter, it’s got 14 grams of fat (8 of which are saturated). That’s a lot of fat for only about ¼ of the chocolatey orange!


 THE #1 WORST CHRISTMAS CHOCOLATE IS… A TIE!

CHRISTMAS JUNIOR MINTS

CHRISTMAS JUNIOR MINTS

PER 16 PIECES (40 G): 170 calories, 3 g fat (2.5 g saturated fat), 32 g sugar

JUNIOR MINTS PEPPERMINT CRUNCH

JUNIOR MINTS PEPPERMINT CRUNCH

PER 15 PIECES (40 G): 170 calories, 3.5 g fat (2 g saturated fat), 32 g sugar

Tied for the naughtiest chocolate, these two Junior Mint flavors are under 200 calories and 5 grams of fat per serving but boast a whopping 32 grams of sugar. Within 24 hours of eating added sugar, your body is flooded with elevated levels of triglycerides, which universally lead to one thing: belly fat.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out and I will be more than happy to answer any questions, comments or concerns you may have. You can ALWAYS find my email in the “Thank You” section and you can ALWAYS find my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching you can contact me my from all of my links the I left below.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

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Healthier (Halloween) Snacks

Sorry that I got this post out after Halloween. There were other posts that I wanted to get out before this one and never got around to posting it. It’s now November and I figured that with the Holidays just right around the corner (Christmas day is 50 days away) so that basically means tomorrow is Thanksgiving. With that being said I still wanted to get this post out because you may be on a health journey and you want to stay on track during the holiday months (November to January) or friends and family that will be visiting in the coming weeks may be on a health journey. With these snacks, they are meant for kids and adults alike. In the coming weeks, will be posting more holiday-related content so make sure you follow because you won’t want to miss what I have coming. 

Every year, I say the same thing: “Next year, I’ll remember to get candy a week in advance!” And every year, I wait until a couple days before the main event. The issue with that? By the time I head to the store, the candy aisle is cleared out. After this happened a few times (more than I care to admit), I finally figured out a solution (I stopped being lazy lol).

Rather than spend my time rushing from store to store trying to rummage through leftovers for the best Halloween candy, I decided to come up with a new “treat tradition” of my own. 

Instead of passing out sweets—or toothbrushes and toothpaste (seriously that has happened to me when I was a kid)—I decided to stuff my candy cauldron with some good-for-you snacks that aren’t made up of corn syrup and artificial colorings. Because let’s be real here, these kids are already getting more candy than they can fathom and don’t need anymore (obesity in America is at an all-time high). Plus, these low-sugar options will provide a much-needed reprieve for their sweet tooth. And don’t worry about not giving out candy. Any treat is better than being that house that just shuts off all your lights and pretends to not be home (I’ve also done that more times than I care to admit). And as for your last-minute costume ideas?

Alphabet Cookies

Bitsy’s Brainfood Spooky Snacks, Orange Chocolate Beet and Sweet Potato Oatmeal Raisin

 Bitsy’s Brainfood Spooky Snacks, Orange Chocolate Beet, and Sweet Potato Oatmeal Raisin

Per- 1 oz: 110 calories, 4-4.5 g fat (1.5-2 g saturated fat), 55-80 mg sodium, 17-18 g carbs (1 g fiber, 6-8 g sugar), 2 g protein

Mom-run brand Bitsy’s Brainfood has made everyone’s Halloween a little more veggie-filled. Their new product, a 16-pack of 0.8 oz bags of Smart Cookies, comes with two flavors of alphabet-shaped cookies that are USDA Organic, made in a nut-free facility, and are kosher. Kids will have their pick of Orange Chocolate Beet and Sweet Potato Oatmeal Raisin.


Mini Pretzels

Snyder’s of Hanover Mini Pretzels

Eat This!: Snyder’s of Hanover Mini Pretzels
Per- pack: 100 calories, 0 g fat (0 g saturated fat), 220 mg sodium, 22 g carbs (1 g fiber, 1 g sugar), 2 g protein

Replenish those kids’ electrolytes with these salty pretzels! Keeping these snacks to the mini 100-calorie size helps to keep the carb count down.


Instant Oatmeal Packets

Nature’s Path Organic EnviroKidz Oatmeal Brown Sugar Maple

Eat This!: Nature’s Path Organic EnviroKidz Oatmeal Brown Sugar Maple
Per-packet (32 g): 130 calories, 1.5 g fat (0 g saturated fat), 65 mg sodium, 25 g carbs (3 g fiber, 6 g sugar), 4 g protein

The other parents will love you for this. Now they won’t have to worry about breakfast the next day! Each packet has a reasonable 6 grams of sugar (compared to the 12 you’d find in Quaker’s Dinosaur Eggs) and is made with wholesome ingredients like organic, gluten-free rolled oats, maple sugar, rolled amaranth, and quinoa.


Fruit Leather

Veggie-Go’s Organic Chewy Fruit & Veggie Snacks, Mountain Berry Spinach

 Veggie-Go’s Organic Chewy Fruit & Veggie Snacks, Mountain Berry Spinach

Per -strip: 15 calories, 0 g fat (0 g saturated fat), 5 mg sodium, 5 g carbs (1 g fiber, 2 g sugar), 0 g protein

Organic apples, spinach, strawberries, raspberries, blueberries, and sweet potatoes are the only things used to create Veggie-Go’s low-cal, low-sugar snack. It’s a great way to pass out a serving of fruit without worrying parents about the lack of packaging if you tried passing out grapes.


Hot Chocolate

Swiss Miss Simply Cocoa Dark Chocolate

Swiss Miss Simply Cocoa Dark Chocolate

Per -envelope (27 g): 110 calories, 1 g fat (0 g saturated fat), 125 mg sodium, 23 g carbs (2 g fiber g fiber, 12 g sugar), 2 g protein

Made from only five simple ingredients—sugar, cocoa, nonfat milk, salt, and natural flavor—this treat will be sure to warm up the little ones after a cool night running from door to door.

I did a Hot Chocolate post where I had some friends taste and review some popular hot chocolate brands if you are interested in reading that you can Click Here


Cheese Bites or Sticks

Mini Babybel Original

Mini Babybel Original

Per- wheel: 70 calories, 6 g fat (4 g saturated fat), 160 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 5 g protein

Going from door to door can get tiring. Help the kids re-up their stamina by handing out cheese sticks! These snacks are full of satiating protein that will keep the little ones’ bellies full (which hopefully means they won’t feel the need to delve into their candy stash immediately when they get home).


Individual Popcorn Bags

Boom Chicka Pop. Sea Salt

 Boom Chicka Pop. Sea Salt

Per -package (0.6 oz): 90 calories, 4.5 g fat (0 g saturated fat), 55 mg sodium, 11 g carbs (2 g fiber, 0 g sugar), 2 g protein

These simple snacks can be picked up in 24-packs. Made from just organic popcorn, organic sunflower oil, and sea salt, you’ll feel pleased to be giving such a low-calorie, whole grain snack!


Popcorn or Potato Chips

PopCorners Single Serve Carnival Kettle Bags

PopCorners Single Serve Carnival Kettle Bags

Per -1 oz bag: 120 calories, 4 g fat (0 g saturated fat), 110 mg sodium, 19 g carbs (0 g fiber, 3 g sugar), 2 g protein

Fan favorites like Pirates Booty or Annie’s Cheddar Bunnies, or grab a multi-pack of these Popcorners. Made with popped corn, drizzled with sunflower oil, and tossed in a bit of cane sugar and salt, this sweet and salty treat is sure to please the pickiest of eaters.


Snack Bars

Larabar Minis—Apple Pie, Cashew Cookie, and Cherry Pie

Larabar Minis—Apple Pie, Cashew Cookie, and Cherry Pie

Per- 1 bar (22 g): 90 calories, 5 g fat (0 g saturated fat), 5 mg sodium, 12 g carbs (3 g fiber, 9 g sugar), 2 g protein

These bars are made entirely from ingredients you’d find in your kitchen: dates, almonds, apples, walnuts, raisins, and cinnamon, cashews, and cherries. They’re minimally processed, gluten-free, and absolutely delicious.


Cookies

 

Homefree Chocolate Mint Gluten Free, Allergen-Friendly Cookies

Per mini bag (0.95 oz): 130 calories, 5 g fat (0.5 g saturated fat), 125 mg sodium, 19 g carbs (2 g fiber, 9 g sugar), 2 g protein

These cookies are free of nine common food allergens (peanuts, tree nuts, eggs, dairy, wheat, soy, fish, shellfish, and gluten), are vegan, a certified a good source of whole grain, and contain no artificial anything. Kids will love crunching on these mint chocolate cookies made from whole oat flour—and you’ll feel good about what you gave out this year.


Final Thoughts

I hope you enjoyed today’s post? Like I mentioned above that these snacks are good for all types of holidays and not just Halloween. If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out and I will be more than happy to answer any questions, comments, or concerns you may have. You can find my email in the “Thank You” section and you can find all of my social media links in the “Where You Can Follow Me” section.

If you are a person or you know a person that is looking for one on one coaching please again feel free in reaching out and i will be more than happy to help you with any questions you may have so you can get on the road to a healthier lifestyle. You can find my email in the “Thank You” section and you can find all of my social media links in the “Where You Can Follow Me” section.


Thank You!

 

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

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Why You Will Be Seeing Teal Pumpkins This Year

There’s a Reason Why You’re Seeing Teal Pumpkins This Halloween

If you notice a teal pumpkin outside your neighbors’ front doors this Halloween, chances are that it’s not just a decor statement. The Teal Pumpkin Project, a movement dedicated to raising food allergy awareness and helping kids with allergies trick-or-treat safely, is sweeping the 50 states. The project encourages people to offer non-food treats such as beaded bracelets, pocket-sized toys, fun stationery, and other candy alternatives to help trick-or-treaters with food allergies get all the benefits of trick-or-treating without worrying about an allergy.

 For a little more information about food allergies, you can go to Final Thoughts to learn a little more about the top 8 allergens.


Why is the Teal Pumpkin Project important?

About 1 in 13 children suffer from a food allergy in the U.S.—and approximately 30 percent of those kids are allergic to more than one food. And aside from crustacean shellfish and fish, the other six major food allergens include soy, milk, eggs, peanuts, tree nuts, and wheat—ingredients found in most candy and chocolate bars.

The effort isn’t only aimed toward kids with food allergies. Children suffering from food intolerances, Celiac disease, and those who require other dietary restrictions can also benefit from the Teal Pumpkin Project. Plus, offering non-food goodies can also help your kids cut back on the three-cups’-worth of sugar usually consumed on Halloween.


How can you participate?

Teal pumpkin project on front porch

The project encourages people to participate by placing a teal-colored pumpkin outside their stoop (teal is the official color of food allergy awareness). If you want to participate but don’t have time to paint a pumpkin blue, FARE offers folks a free printout that you can hang by your front door. Adding your home address to FARE’s interactive map can also help trick-or-treaters with food allergies find your home. Make teal the new orange this season by spreading the word to friends, family, and neighbors to help make Halloween inclusive for all!



Final Thoughts

I am someone who Is well Into adulthood and suffers from food allergies and Intolerances. The Teal Pumpkin Project is something that I love and support because not only do kids suffer from food allergies and intolerances so does adults. I’m well past my trick or treating days but I do feel like I miss out on certain Halloween festivities because of my food allergies. Last year I met so many kids in my neighborhood who went trick or treating and got candy just so they could feel included. 

Even though I won’t be home this year to give out candy I will have my teal pumpkin out front to represent all the kids who suffer from allergies. Here is a link to a company that I support and love Click Here

To buy and support an allergy-friendly company. No Whey Chocolate Is 100% Milk Free, Peanut Free, Tree Nut Free, Gluten Free, Egg Free, Soy Free, No Artificial Colors Or Flavors,  Free of the top 8 allergens (The Big 8 include Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat and Soy.) No Whey Chocolate Is a bit expensive but for a peace of mind for myself and for the trick or treating kids I rather spend that money knowing that I’ll be safe and that those kids who have food allergies or intolerances will be safe eating allergy safe candy. You should think about doing the same.  

If you have any questions about today’s post, any past post or questions, in general, feel free in reaching out. You can find my email in the “Thank You” section and you can find all of my social media links in the “Where You Can Follow Me’ section.

 


 Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

 

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

Food Pyramid

The food pyramid Is something we all should follow and yet we don’t. We know all about the food pyramid because we learn It In school (at least) I did. Today I am going to talk about the food pyramid for beginners and I am going to break It down for you. If you have any questions don’t hesitate to comment or email me.

If you are Interested In reading yesterday’s post about the F.I.T.T method here Is the link so you can check It out ~~~> F.I.T.T Method

If you are new to clean eating here Is a post I did on how to shop the perimeter of the grocery store (It’s a must read It will help you save money on your grocery bill.) If you are Interested In reading It here Is the link to that post ~~~> Shop The Perimeter

The food pyramid was designed to offer an easy-to-understand look at healthy eating, but for the average person It’s too simplistic, vague, and sometimes way off.

Versions of the Food Guide Pyramid have been around since the late 70s, and an official U.S. Department of Agriculture version rose to common knowledge In 1992, but It’s long been the focus of some controversy, with several updates and alternatives offered over the last decade. Here’s a quick look at the history of the food pyramid and its goals, followed by some tips for how you can actually use It for better eating.

The Original Food Pyramid

The bottom of the pyramid Is the carbohydrate group, recommending 6-11 servings per day—an aspect heavily attacked by modern nutritionists. On the next level up, we have the vegetable group on the left (3-5 servings per day) and the fruit group on the right (2-4 servings per day). The penultimate level consists of the dairy group on the left (2-3 servings per day) and the protein group on the right (2-3 servings per day). All the way up top is the fat group, which you’re supposed to avoid whenever possible. The goal of the original food pyramid was to suggest a healthy diet that would be easy for anyone to follow.

  • Breakfast: A bowl of cereal with milk, an apple or banana, and two pieces of toast with butter (1 serving of dairy, 1 serving of fruit, 2 servings of carbs, and little fat).
  • Lunch: A lean turkey sandwich with cheese, some cut carrots and celery, a bag of mixed nuts, and a plum (2 servings of protein, 1 serving of dairy, 1 serving of carbs, 1 serving of vegetables, and 1 serving of fruit).
  • Dinner: Grilled chicken, peas and carrots, salad, and a slice of zucchini bread (1 serving of protein, 2 servings of vegetables, and 1 serving of carbs).

In total that gets you:

  • Carbs: 4 servings
  • Fruits: 2 servings
  • Vegetables: 3 servings
  • Dairy: 2 servings
  • Protein: 3 servings

This Is where you might start to see some problems. With this amount of food In a single day, you’d have no trouble getting six servings-worth of carbohydrates. Nonetheless, It only works out to four servings, which Is two under the minimum. On the other side of the equation, this set of meals shows the correct number of servings of protein but doesn’t account for the additional protein you get through dairy (for example). It doesn’t account for all sorts of things, like the high carbohydrate content found in beans or all the dairy that sneaks Its way Into so many foods and sauces, homemade or manufactured. It also doesn’t account for many Important variables, such as your sex, your height and healthy weight, your daily activity, how different bodies have easier or harder times processing certain foods, and more. The original food pyramid was a nice thought, and It’s not way off, but It’s definitely not a sufficient tool for anybody’s “Diet”.

Since the first food pyramid came out It since has been revised many times to keep up with the always changing food Industry. The amounts of certain things change. This Is why there Is so many confusions because there are the nutritionists who follow the old food pyramid and there’re nutritionists who follow the new food pyramid the one thing that they can agree with Is that the daily amount of servings of fruit Is the same.

If the original food pyramid felt slightly confusing and incomplete, you now have a fully fledged “Diet” puzzle. This food guide pyramid Is actually pretty much the same as the old one, except It’s harder to read. This pyramid revision Is not so much about what’s changed, however, but more about what’s been added. The figure climbing the steps was designed to represent the physical activity necessary to healthy living. Each category also gets a little more specific, such as the grains category suggesting that at least 50% of all grain Intake consist of whole grains something people already knew It was just added to the food pyramid.

Problems:  Here’s where things continue to be problematic. I will start with carbohydrates as an example. The USDA food pyramid is based on a 2,000 calorie (per day) diet and recommends about half of those calories come from carbs. (Technically It’s 45-65% for adults. The USDA’s daily recommended Intake (DRI) of carbohydrates Is 130 grams, but If you have about 1,000 daily calories coming from carbohydrates (per day) you’re looking at more along the lines of 250 grams of carbohydrates (1 gram of carbs = 4 calories). “Diets” recommending lower carb Intake generally suggest 80 grams of carbohydrates per day, so some believe that even the lower figure of 130 grams Is a bit high. The amount of discussion over this particular figure Isn’t so much to suggest that the food pyramid Is wrong for everyone, but that a person’s particular needs can vary based on a lot of factors. It’s hard to put stock In something designed to represent everybody In a large, diverse country.

The food pyramid when through a rebuilding phase In the early 2000’s. It rebuilt category of food Into more specific category. If you use to see one food Item at the bottom of the pyramid It might’ve made It’s way to the middle or even the top. What’s Important In this revision Is that It distinguishes between types of foods that were previously In the same groupings, but could have very different effects on a person’s “Diet”. For example, white grains are now separated from whole grains, as current findings point to whole grains as the healthier option. This probably Isn’t new Information to most people reading this, but It’s of concern when this Information is neglected from the official USDA food pyramid.

Food pyramids break up macronutrients Into more specific categories. Problem Is, you don’t necessarily eat a whole zucchini as part of your meal. Take a turkey sandwich, for example. Eating one of those could end up giving you a serving of protein (the turkey), a serving of dairy (a piece of cheese), and a serving (or more) of carbohydrates (the bread), but It also varies If you’re swapping contents and toppings In and out. If you’re cooking, try to stay on top of everything that goes Into that particular dish. It’ll help you know the Impact on your body once you eat It, but It’ll also help you understand what can be added or subtracted to make the meal healthier. While you don’t necessarily want to give up cooking, uncooked and unprocessed whole foods can make a great contribution to a healthier diet.

When choosing foods you want to eat, you’re never going to know the full list of nutrients it provides. You can, however, get to know the main pros and cons of certain foods. For example, plums are high In fiber, and black beans are high In protein and carbohydrates. A burrito Is a good real-world example of why this Information Is Important. Let’s say you’re building a burrito and you’re deciding what to put Inside. You start with a tortilla, add beans, and then add rice (among other potential ingredients). Every one of those items provides a significant number of carbohydrates. Using Chipotle as an example, those three Items would provide you with 90 grams of carbohydrates. That’s not an unreasonable amount for a single day, but It’s a lot for a single meal. Knowing which foods are good sources of which nutrients can help you make better decisions when choosing your servings.

Final Thoughts

I’ll be honest and I have said this again and again. Everybody Is bodies Is different. We all eat according to our nutrition and fitness goals. For me, I eat accordingly to my food allergies and sensitivities. I also try and stay away from animal products as much as possible. With all those factors you might eat more carbs one day and less protein this next. There are people who follow the food pyramid religiously and It works for them and that Is fine. For me, however, I say you’ll learn what you need to eat more of as you learn what works for you for the long run.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

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