Basic Tips to Help You Start and Maintain a Gluten-free Diet

Most lifestyle diseases that people are suffering from today like high blood pressure, diabetes, Celiac disease among others, are related to their lifestyle, and most of these are attributed mainly to their diet.  As such, patients with these diseases have been severally recommended to make certain lifestyle and dietary changes to set themselves on a different path and see if their conditions improve.

Well, in the case of gluten, there has been numerous reports, debates, and news indicating that gluten is associated with celiac disease, and type two diabetes. This protein is also associated with rapid weight gain. In fact, there has been a lot of fuss over gluten in the recent times and how severely it affects human health. It has even gotten to the extent where doctors and nutrition experts’ recommend a gluten-free diet to patients to help ease their symptoms.

And so, while the diet in question has been proven to be beneficial to our general health as humans, it is not an easy one to follow and adapt to. Why? Well, for starters, a diet that is gluten-free is one that excludes all products that are known to contain even the slightest amount of gluten. Wheat products, rye, and barley are some of the items that include a high amount of gluten. And even though these make almost 80% of our daily diet, it is imperative to eliminate them entirely from your menu when on the no-gluten diet.

So, it is evident that expelling gluten from your diet isn’t going to be as easy as you thought. Luckily, the transition can be made easy and more tolerable if you keep to the ground rules. Here are some tips to help you:

Always ensure that your ingredients are gluten-free

Most people tend to think that only wheat flour, cookies, pasta, tortillas, and related products, should be excluded from the non-gluten diet. Surprisingly no, it is not just wheat products that you should wary about; gluten is present in a lot more other foods. You will be surprised to know how many because honestly, the list is endless and we can’t mention all of them here.

In a nutshell, though, it is essential that you read your labels carefully when shopping in supermarkets, grocery stores or wherever. Just ensure that whatever food item you pick is entirely free of gluten or is safe for a gluten-free diet.

Know where to get gluten-free products

Can’t find gluten free bread, cakes, or pasta? Don’t worry, as there are some places where you can get what you need to help you stick to the rules of your diet. Many health stores, pharmacies, supermarkets and even grocery stores today stock gluten-free items. All you have to do is find one of these stores and head over to purchase your item of interest. You should also know that you can quickly get gluten-free baking flour today. So don’t stress over why you can’t have your favorite cake because your diet restricts.

Invest more in natural, gluten-free foods

Truth be told, that while most stores today stock gluten-free food items, finding everything you need when you need it can be a challenge. This is why we recommend that you try to incorporate gluten-free natural foods into your diet like fresh vegetables, fruits, meat, and certain grains. You will love it trust me, mainly because these are readily available, are inexpensive, and of course, you would know how to prepare them. What’s is more is that you are guaranteed they are healthy.

Be wary of cross-contamination

When on a strict diet that is gluten-free, you need to ensure that you don’t consume the unwanted through cross-contamination. This is particularly important for those that are gluten intolerant and celiac disease patients.

To avoid gluten contaminations, ensure that you don’t use the same colander that you use to drain regular pasta for your gluten-free pasta. Also, use a different toaster for your gluten-free bread. You might even want to avoid using the same spread, i.e., mayonnaise or ketchup for both gluten-free and regular food items especially bread as this can also lead to gluten contamination.

 Look out for gluten-free recipes for more versatility

You don’t have to eat the same foods every day just because you are on a diet. You can break the monotony by preparing your foods differently and by using various ingredients and spices. To be able to do this, you will want to use the internet to find gluten-free recipes or buy a related cookbook to help you gain ideas on how you can develop your style of gluten-free cooking.

These resources will help you learn various cooking tricks like for example that you can substitute wheat flour with mashed potatoes, rice flour, polenta, or even ground almonds.

Do not obsess over what you are missing out on

To be able to follow this diet successfully and enjoy its benefits, you need to embrace what is before you and not what used to. This means that you should focus more on what opportunities the diet brings forth. Focus on all the new food and exciting flavors that you can explore and add to your diet. Stop obsessing over what you are missing out on as this will only drag you behind.

Drink lots of water

When on this diet, constipation is quite common. Therefore, you will need to increase your water intake to prevent cases of constipating.

Well, those that are just getting to learn about what involves the gluten-free diet might think that all this is unrealistic but what they don’t know is that for people with gluten allergies, intolerance or those suffering from celiac, continued consumption of gluten can cause serious harm to their health. As such, it is imperative that they follow the rules of this diet strictly as well as try to learn more about it to avoid making costly mistakes.

Nonetheless, a diet that is gluten-free is healthy. Is also known to be beneficial to people struggling with weight loss. However, you should know that eliminating gluten from your diet entirely can lead to specific deficiencies. So make sure that consult with a doctor or dietitian first before you commit to this diet and its demands.

Benefits and Some Carnosine Food Sources for Vegan That You Can Try

There is nothing as important as proper nutrition for maintaining good health, strength, vitality, and energy. Some people consume a wholesome diet and are looking healthy, and there are others who restrict themselves to a completely vegan diet, but still, they look equally good.  So, regardless of the diet, you consume, proper nutrition is essential for all human beings. You just need to ensure that your body gets all the vital nutrients that it requires for optimal performance.

That said, there has been ongoing research and controversy about the ’vegan diet” where a section of the opinions argue that a strict vegan diet does not provide the body with all the required nutrients. Carnosine, in particular, is one such nutrient that has been a topic of contention regarding the vegan diet.

Well, here is the thing; a vegan diet is a excellent diet is both cleansing and healing. It is equally nutritious and has proven to be quite beneficial to those that follow it. However, scientific proof indicates that most vegetarians are deficient in this essential nutrient (Carnosine), among others. And this is because there aren’t many Carnosine food sources for vegan diets as there are for the regular diet.

So, as we proceed with this discussion…

What is Carnosine and what are its benefits?

To begin with, Carnosine is a molecule made up of two amino acids joined by a single peptide bond. It is a combination of beta-alanine and histidine amino acids that are said to be highly concentrated in the brain and muscle tissues.

According to scientific evidence, Carnosine is some form of antioxidant. As a matter of fact, it is believed that Carnosine cleans reactive oxygen-containing molecules formed as a natural byproduct of oxygen metabolism during oxidative stress.

The duo acts as an immune booster and an anti-glycating agent. According to research, Carnosine reduces the rate at which AGEs (advanced glycating end-products) are formed. It also contains properties that are believed to have the potential to expel toxic amounts of metals like lead, mercury, and iron from the body.

As an immune booster, Carnosine helps to strengthen the immune system to fight against diseases such as Diabetes, Parkinson’s disease, and Alzheimer’s among others.

Its anti-glycating, antioxidant and metal chelation properties qualify Carnosine as an excellent anti-aging supplement. It is said that a steady provision of Carnosine to the body can significantly help to protect the body from the harmful effects of oxidative stress.

Carnosine’s potential goes far beyond being an antioxidant and an anti-glycating agent. Previous research also shows that this amino acid also can improve the socialization, and receptive ability of autistic children. This could mail be attributed to the increased level of corticosterone which may explain the hyperactivity among children with this medical condition.

This amino acid has the potential to inhibit growth of cancerous cells in the body. It can also protect the brain from the effects of cerebral ischemia (a condition where the brain does not get enough blood supply), as well as protect the liver from damages caused by the intake of ethanol.

Carnosine deficiency

People on a low protein diet and those who are malnutrition are often pre-disposed to a Carnosine deficiency. And we know that Carnosine plays a very significant role in our body, which means that lack or reduced amounts of it will have negative effects on how the body functions.

A Carnosine deficiency can lead to the following;

  • Premature aging
  • Retarded mental health
  • Decreased muscle tone
  • Vulnerability to certain disease, e., cancer, diabetes due to a weakened immunity

Top Carnosine food sources for vegan

Compared to the regular diet that includes meat and other animal proteins, a vegan diet is said to be deficient in Carnosine or rather provides less Carnosine. This is because this duo is proven to be synthesized in the muscles and brain tissues which obviously lack in vegetable plants.

For those on the regular diet, beef, pork, poultry, meat, and other animal-based proteins are rich sources of Carnosine.

Unfortunately, a strict vegan diet does not allow for the consumption of these food items. So if you are a vegetarian, there are still some food sources that can provide your body with essential amounts of Carnosine. These are;

  1. White mushrooms
    As a vegetarian, you may be used to eating colorful vegetables as these some people believe are tastier. But contrary to what most vegans might think, white mushrooms although not colorful are quite delicious and very nutritious.
  2. Edamame
    Edamame is soy beans only that this is consumed while still green. You can find Edamame in any grocery store in the freezer section.
  3. Asparagus
    Besides being super delicious and well, quite pricey asparagus is one of the most sought-after vegetable with a high nutrient value. So for vegans looking for a Carnosine source, then asparagus it is.
  4. Green peas
    Beta-alanine and histidine, which are both constituents of Carnosine are said to be highly present in green peas. Therefore making this plant-based food part of your vegan diet can help supplement your body with the much needed Carnosine.
  5. Soybeans
    Soybeans as we all a high protein food. According to science, soybeans seem to contain significant amounts of Carnosine constituents and as such is highly recommended as an alternative Carnosine source for vegetarians.
  6. Supplements
    Plant-based foods although highly recommended for vegans do not provide the best amounts and quality of Carnosine the body needs. As such Carnosine supplements are mostly recommended for people, who follow this strict and demanding diet. When looking for these supplements, be sure to ask for vegetarian Carnosine supplements; they are available in most commercial stores.

Wrap up

While Carnosine has proven to be an important and beneficial nutrient in our bodies, we cannot also forget the importance of vegetables and their nutritive purposes. Therefore, if you can have an assortment of both meat and vegetables then good, but if your diet, i.e. vegan restricts you from taking any animal-based products, then the food sources mentioned above can be helpful in ensuring that you don’t miss out on the fantastic benefits Carnosine has to offer.

Quick and easy breakfast tips

As they say “Breakfast is the most important meal of the day” Today we’ll look at the several types of breakfast one can have and we shall expound on one of my favorite breakfast giving you a full recipe and the best method that will save you tones of that precious time.


1.    Pre made Tacos.

Tacos are known to be a quick fix in that last minute rush and best of all it’s a favorite for kids. It has everyone’s favorite ingredients, Sausages cheese eggs and even Bacon. It’s easy to make and great on the go meal. You can serve with a Smoothie or a shake.


2.    Avocado egg toast.

Eggs and toast is not now to many tables, how it’s made however makes a huge difference. To be different you can have your eggs scrambled and topped with some avocado then dressed with a buttered toast. You can serve it with tea or coffee.


3.    Sandwich

Nothing beats a good old Sandwich. This is my favorite since there are so many options to it. There are several bread types to choose from and so many to put in between. So Let’s get to it.
– Foot long Swirl bread.
– Letuce
– Bacon
– Ham
– Tomatoes
– cucumber
– Butter
– Mayonnaise

Oil a none stick pan and mildly fry the bacon and ham till the get a golden tint then spread mayonnaise on them then put aside. Cut the lettuce into thick strips and lightly fry and apply seasoning. Slice the tomatoes & cucumber into thin strips Butter the bread and layer the ingredients as you wish. See easy and sweet. I love the flavors that play in your mouth. You can serve this with juice.