Shedding Pounds on a Gluten-Free Diet

For people with celiac disease or gluten intolerance, a gluten-free diet is not always an easy approach to weight loss. This is mainly because there are so many unhealthy gluten-free alternatives that people tend to indulge in.

A lot of people assume that anything that does not have gluten is healthy. Well, this is not always the case. There are processed foods that are gluten free but still contains added sugar and added fats.

You should always remember that junk food is still junk food whether it is gluten-free or not.

For one to lose weight on this diet, you have to be patient and put in the work just like on any other diet.

Six tips on losing weight on a gluten-free diet

  1. Clean eating

Going gluten-free will lead you to eat more whole foods, e.g., vegetables, fruits, and lean meats. This is basically being very mindful of what you eat and making sure your food is unrefined or very minimally processed.

Gluten-Free does not always mean limited choicesEating whole foods provides vital nutrients for the body and contain fewer calories. This makes it a win for you because you get to fuel your body with all it needs while still maintaining your calorie intake.

Having gluten-free meals do not always mean it is healthy. It also doesn’t mean it has fewer calories. Make sure to be more intentional and make healthier choices to ensure your weight loss journey is not derailed.

You have to focus on what you eat because if not your body will hold on to the weight and even add more. Be mindful and always check on what you eat.

  1. Exercise

Exercising is the best-known way to burn those calories and the fat accumulated in your body. Moving around in your daily activities also counts and contributes to the burning of calories.

Exercise is different from one person to the next. What someone else does to lose weight may not be what you should do too. All you have to do is listen to your body and determine what is good for you.

This could be jumping rope, doing some yoga or high-intensity workouts. Make sure it is something you enjoy doing and can easily stick to for the long run.

For greater results, schedule your workout time and be disciplined enough to follow through. You should make it a point to exercise at least four days a week and also rest to give your body some time to repair itself.

Also, remember to eat well to ensure you have the strength to workout. This will ensure you don’t harm yourself while chasing perfection.

  1. Counting calories

Counting your calories is a major part of your weight loss journey. This is mainly because weight loss basically involves expending more calories than you consume.

You have to calculate how much calories you should consume and how much you burn. This will depend on your weight, height and activity level. Once you have a certain amount of calories, you should reduce it by at least 500 calories. This will be a caloric deficit and aid in your weight loss.

Once you know the number of calories you need, start tracking them using a calorie counting app. This allows you to document what you are eating and lets you know how many calories you are consuming with each meal.

  1. Meal prepping and planning

Gluten-Free Meal PreparationSet yourself up for success by taking time out each end of the week to prepare meals for the coming week. This will ensure that when you need to eat or snack, you have something healthy ready.

Meal prepping makes it easier to stick to your healthy diet and saves you a lot of time. Cook all your meals at once and store them in the refrigerator. Be sure to prepare some snacks for when you just need one.

It is not a secret that once the hunger kicks in you may tend to reach out to the nearest unhealthy meal. This will definitely derail your progress. Meal prep goes a long way to preventing this kind of self-sabotage.

Eating food that you have prepared yourself gives you a lot of confidence. You know exactly what went into the meals and can comfortably enjoy your meals.

  1. Low-carb dieting

In addition to gluten-free dieting, incorporating a low carb will surely boost your weight loss. This is mainly because a low carb diet curbs the production of insulin and regulates hunger.

With these, you would be cutting out all the carbohydrates and only eating proteins, vegetables, and fruits. But you also have to remember to be mindful of your portions and calorie intake.

Also, remember to hydrate. To some people drinking water may feel like a task but you could easily make it more appealing. Take your time to make some infused water either with lime, lemon or cucumber. This will make it better for you.

It is obvious that just like on any other diet, you have to put in the work and be disciplined enough to follow through. It takes some time to see the inches come off, but it will all be worth it in the long run.

It is advisable that you make being healthy and active a lifestyle. This will make it easier for you to wake up each morning and do what is needed.

You should also remember that just by eliminating gluten does not mean you are now eating healthy. Avoid the substitutes that have ingredients that would deter your progress. Also, get into the habit of reading labels to get to know what you are ingesting.

By implementing all those tips, you are assured of tangible results. Always remember consistency is key. Don’t just workout one day and rest for three days then get back to it. You have to be very disciplined and workout 3-4 times a week with at least 2- 3 days of rest.

You should tailor all this to your lifestyle to make it easier for you.

How to Cook Like A Pro

Cooking like a professional is quite different from the normal day to day cooking we do at home. It involves having knowledge about your dish, the utensils, measurements and all the ingredients you will be using. It entails having the discipline to keep on improving on your craft as much as possible.

It is something that you can easily learn. You could either be self-taught, attend an open kitchen or hire a personal chef to teach you at your pace. It is definitely something that requires a lot of discipline and dedication.

Cooking like a Pro at HomeTips on how to cook like a pro

  1. Preparation

Before turning on the stove you have to make sure you have everything on hand. Prepare all your ingredients and place them all out for you to pick what you need. Doing this will ensure that you don’t leave out any ingredient as you cook. It also makes the process very easy and fast.

  1. Use the right equipment

When it comes to cooking you have to invest in the right equipment. Having a cheap pan that does not heat evenly will affect the quality of your food. It is best to have a good quality non-stick pan that ensures your food is cooked evenly.

Make sure your knives are sharp to ensure you don’t waste too much time cutting up vegetables with a blunt object. This will adversely improve your game in the kitchen.

  1. Read and follow your recipe

It is always a good idea to have your recipes on hand. Take your time to read the recipe and prepare all that will be needed for that meal. This will go along way to ensuring you don’t mess up your meal. Be sure to follow the exact measurements.

With time you will master it all and be able to eyeball and still prepare a great meal. Be patient and keep on cooking to get better.

  1. Experiment with different cooking methods

There a few different ways you can prepare a meal, it all depends on which method you prefer. Being able to saute, bake, grill and deep fry will give you the ability to diversify how you cook your food. These methods are definitely different and some are healthier options compared to others. Just be open to trying different ways to cook and see how you like the outcome.

  1. Invest in spices

Spices go a long way in providing great flavor to your food. Using spices helps you reduce the use of too much salt and oil that only translates to more calories. Start with the basics and keep on experimenting with flavors and see what works for you. You can also research on how to use spices effectively and what spices are best for your meal of the day.

  1. Get organized

Having a well set up kitchen sets you up for success. Having all your utensils well arranged, aprons in one place and recipe books together will ensure you don’t lack anything.

A cluttered kitchen only shows that your mind is cluttered and cannot function effectively. So take some time out to organize everything and ensure that your kitchen gives you that vibe you need to keep cooking. With this, you are on your way to becoming a great cook.

Cooking is something that you can easily learn and enjoy. There is nothing as great as having a home-cooked meal. This is mainly because you know what exactly has gone into preparing the meal.

Allow yourself to start simple and build your way up. Get yourself a recipe book and try to make some of the meals in there. Follow every instruction and you will be surprised at how good the meal will be. For you to get the hang of this you have to devote yourself to learning.

There are so many resources out there that you can get information from for free. There are blogs and youtube channels completely dedicated to cooking and everything to do with the kitchen. If getting to be a pro is your goal then upgrading your knowledge will be a priority for you.

Practice makes perfect

Cooking feedback from a loved oneAfter you have invested in the right utensils and organized your kitchen, all you have to do now is get to cooking. Cook to the best of your ability and when you fail just keep on going. Don’t just give up after a failed attempt, always keep in mind that practice makes perfect. For you to get the best results, make sure that cooking becomes a daily habit.

It is without a doubt that learning how to cook is a worthwhile investment. Be sure to have fun as you go, experiment with different foods that you have never tried before. This will also improve your palate and allow for more diversity.

If need be you can customize a cooking time table for yourself. Include all the foods you want to cook, the day and the time you plan to be cooking. This will keep you more organized. It also allows your brain to know that at a certain time you have to go cook.

The other way to ensure you stick to this is by getting an accountability partner. This could be a friend or your spouse. It should be someone who will always call you out when you don’t push through with your plans. This will make you want to keep at it and work even harder to prove that you can actually achieve what you set your mind to.

When you get to your desired level you will enjoy all the benefits and fruits of your labor. You will be able to cook for your family and put a smile on their beautiful faces. This will keep you and your family on the right track of healthy eating. Not forgetting how much money you will save from not ordering out each and every night.

Mastering your around the kitchen and how to prepare amazing meals is possible you just have to be willing to put in the work.

Taking Care of Student’s Eye Health

Music students are often beset by eye problems due to genetics, bad habits, and bad nutrition. Children are not spared with kids as young as five getting corrective glasses.

During check-ups, students may come to you with a headache or blurring vision. Parents may come in to intervene saying their kids sit too close to the TV, or kids read in the car. If you are a school nurse concerned, there are Comprehensive Resources that can guide you how to deal with student health issues.

Myopia or nearsightedness is one of the most common causes of eye problems. Myopia means people can see close objects with no problems but will have problems sighting distant objects.

Nearsightedness first appears in school-age children and progresses until they get to their 20s.

Myopia has two types:

1. Juvenile-onset, moderate, simple or school myopia: Those between the ages of eight to sixteen years are the most vulnerable to getting this disorder. It is corrected by wearing graded lenses.

2. Pathologic or high-grade myopia: It begins while the child is in the womb and is associated with high refractive errors.

Although the exact causes of myopia are unknown, there are several factors associated with this condition.

Among these risk factors are the following:

Student Eye Health1. Parental myopia: kids of parents who wear prescription glasses are at a slightly higher risk of developing myopia.

2. Near-work load: children who spend a considerable amount of time reading, playing with laptops or tablets, or watching TV may be at risk.

3. Staying indoors: recent studies suggest that spending too much time indoors can pose a significant risk of developing myopia. Vitamin D exposure improves your eye health, and its benefits can only be enjoyed when staying outdoors.

Signs and symptoms

As a school nurse, you should be watchful for possible signs of myopia. These can manifest in any of the following ways: 1) Difficulty in seeing the blackboards at school, 2) Sitting close to the TV, and, 3) Squinting while looking at distant objects.

Sometimes, the child may complain of a headache and eyestrain usually in the afternoon; but these can also occur with other visual problems like astigmatism.

Treatment

There are several treatment options available for children with myopia. Among them are:

Corrective glasses1. Corrective eyeglasses: An optometrist or ophthalmologist should assess the correct eye grade of the child. A reassessment should be made every six months.

It is not recommended for kids to use contact lenses because they are tough to maintain. And as kids love to play, contact lenses cannot provide protection for them against dust and other elements. There is also a possibility for children to lose these contacts, so eyeglasses are preferred.

2. A Vitamin A-rich diet: Vitamin A has been proven efficient for maintaining eye health, and so giving foods rich in Vitamin A is highly recommended. Some of the best sources of this vitamin include beef liver, carrots, sweet potato, kale, spinach, broccoli, butter, and eggs. For kids, it is best to source this vitamin from natural foods; not on supplements.

As with other diseases, early detection and screening play important factors in treating visual impairment that might lead to blindness. Symptoms should not be dismissed easily. Since you will be dealing with kids in a school setting, you should be prompt with your treatment assessment as kids need to get by with a lot of reading in school.