Do you need a Gluten Free Diet??

Gluten is a protein found in Wheat, Barley and Rye.

Eating a Gluten Free Diet is the only treatment for Celiac Disease

Only 1% of the population are in this category where they can actually damage their intestines from eating Gluten
About 6% of the population have non-celiac Gluten sensitivity and may benefit from avoiding gluten

Eating Gluten Free does not ensure a healthier diet or a weight loss diet

Thank you Alberta Milk for publishing this information

See the link below for the full article

Bottom line for eating healthfully and managing weight

Rather than going gluten free for health and weight loss, focus on healthful patterns of eating:

1. Choose minimally-processed, nutrient-rich foods most often.
2. Eat regular meals and snacks , if needed, throughout the day.
3. Balance your plate at each meal (½ vegetables, ¼ whole grains, ¼ meat or alternatives with a glass of lower-fat milk).
4. Enjoy a variety of healthful foods.
5. Be aware of portion sizes.

Should I eat Gluten Free?  Alberta Milk

Take Any Where Summer Crossfit Work out

Here are the exercises

1. Jump Squat
2. Butterfly legs, full sit up
3. Burpee
4. Tricep Dip on Bench
5. Hop Lunge (Plyometrics)
6. Push Up

Do these 6 exercises with one of these work outs.  Mix and Match in under 20 minutes and you can take this anywhere!!

Total Time
Do 10 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15 minutes.
EXERCISE ORDER: 1, 2, 3, 4, 5, 6

Total Countdown
Complete 60 reps of the first move, 50 of the second, 40 of the third, and so on, until you've worked down to 10 reps of the last exercise.
EXERCISE ORDER: 2, 1, 6, 5, 4, 3

Total Rounds
Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time.
EXERCISE ORDER: 3, 4, 5, 2, 6, 1

Total Reps
Complete as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the entire sequence two more times. Keep track of your total rep count (e.g., if you finish 20 lunge hops, start counting pushups at 21). Try to beat your grand total next time.
EXERCISE ORDER: 5, 6, 2, 3, 1, 4

Checkout this Women's Health link for the full workout 

Do Anywhere CrossFit Workout

Late Night Snack Attack!!!

Here are the key triggers for those late night munchies

The Journal, Obesity, featured an Article in April 2013, that stated the body's internal clock, the circadian system, increases hunger and cravings for sweet, starchy and salty foods in the evenings.

Sugar tolerance is impaired in the evening and that can lead to more energy storage rather than burning.

Artificial light has us staying up later and sleeping less.

Combine the two together and you have a huge recipe for potential weight gain.

"If weight loss is a goal, it's probably better to eat your larger, higher-calorie meals earlier in the day," said Shea. "Knowing how your body operates will help you make better choices. Going to bed earlier, getting enough sleep and choosing lower-calorie foods rather than higher-calorie foods in the evening can all help with weight loss."

Check out the whole article, "What triggers those late night snack cravings".

Thank you Alberta Milk for this great Web site!!!

Late Night Munchies

Could this be making you tired??

1. Dehydration - Even moderately dehydrated can cause you to be sluggish.  Try drinking a glass of water the next time your brain feel foggy!
2. Cell Phones -  Power down your electronics way before bed.  It turns out the blue light decreases the body's production of the hormone melatonin.  If you must be on that computer try red filter light glasses to trick your brain and keep the Melatonin flowing.  (available on line for under $20).
3. Medications - Many antidepressants and some Beta-blockers used to prevent Migraines or treat high blood pressure can sap your energy.  Check with your Doctor for alternatives.
4. Over Training - Working out helps keep the stress hormone Cortisol in check.  How ever steady state cardio (like a 30 minute run regularly) can pouch your levels up.  That is why interval cardio training with strength training (aka my Bootcamp) keeps cortisol in check.
5. Low Iron - This mineral moves oxygen around in the blood so if you are not getting 18 milligrams a day you start to feel sluggish.  Ask your Doctor to check your iron levels.

Check out this Women's Health article for more details

5 things that make you tired

22 HABITS OF HAPPY PEOPLE

Dr Mercola posted this through Hungry for Change

Here is a quick recap.  See link below for the full read

1. Let go of grudges
2. Treat everyone with kindness
3. Regard your problems as challenges
4. Express gratitude for what you have
5. Dream big
6. Don't sweat the small stuff
7. Speak well of others
8. Avoid making excuses
9. Live in the present
10. Wake up at the same time every morning
11. Don't compare your self to others
12. Surround yourself with positive people
13. Realize that you do not need other's approval
14. Take time to listen
15. Nurture social relationships
16. Meditate - pray
17. Eat well
18. Exercise
19. Live Minimally
20. Be honest
21. Establish personal control
22. Accept what you cannot change

hungry for change 22 happy people habits