Flour Characteristics

Whole Foods' guide on a variety of flours and their unique characteristics

CHARACTERISTICS	GLUTEN
AMARANTH	A strong, spicy, nutty-flavored flour. Best used as an accent flour in waffles, pancakes, cookies or muffins.	None
BRAN (UNPROCESSED)	The outer layer of the wheat berry. Add small amounts to cereals and baked goods to increase fiber. Keep refrigerated.	High
BUCKWHEAT	The edible fruit seed of a plant related to rhubarb. It is not related to wheat or other grains. High proportion of essential amino acids; close to being a complete protein. Commonly combined with wheat flour in pancakes, waffles, blintzes and pastas.	Low
CORNMEAL (BLUE)	Higher in protein than yellow cornmeal. Turns lavender in color when cooked. Use in muffins and corn tortillas. Kids love purple pancakes!	None
CORNMEAL (YELLOW)	Rich and buttery in flavor. Use for polenta, cornbread and muffins.	None
GLUTEN	Gluten flour is white flour mixed with concentrated wheat protein. Add to bread dough to increase rise: 2 tablespoons per cup of flour in whole grain bread; 1 tablespoon plus 1 teaspoon per cup of flour in white breads. Also add to breads with extra bran, raisins or nuts. Increase kneading time to activate extra gluten.	High
GRAHAM	Hard whole wheat flour with a course and flaky outer bran layer, and finely ground germ. Most famously used in crackers, but adds texture and nutty flavor to all baked goods.	Low
OAT BRAN	Contains soluble fiber, which can help lower blood cholesterol levels when eaten as part of a lowcholesterol diet. Add oat bran to muffins or breads. Use as a coating for chicken and seafood.	Low
RYE FLOUR	Yields baked goods that are moist and dense. Combine with caraway seeds in crackers and breads. Due to its low-gluten content, it is often mixed with whole wheat flour to increase its rising ability.	Low
SEMOLINA	Durum flour with the bran and germ removed. Never bleached. Used to make high-quality "white"pasta. Adds extra flavor and texture in some bread recipes.	High
SOY	High in protein, it is often used as a protein booster. Usually combined with whole wheat flour to increase its rising ability.	None
SPELT	An ancient grain gaining popularity today as a wheat substitute. Similar to high-protein wheat. If substituting for wheat in a recipe, reduce the liquid by 25%.	Low
TEFF	Rich in calcium, protein and iron; sweet malty flavor. Use in quick breads, pancakes and waffles. Use to thicken stews, soups and sauces. Teff is a major crop in Ethiopia, where the flour is used to make the typical spongy flatbread injera.	None
WHEAT GERM	Vitamin- and mineral-rich layer of the wheat berry. Excellent source of vitamin E. Available toasted and untoasted. Add to cereals, pancakes and baked goods, as well as meat or vegetable loaves. Refrigerate to prevent rancidity.	High
WHOLE DURUM WHEAT	From very high protein wheat with less starch than other wheat flours. Makes a tough dough that can stretch and expand — perfect for whole grain pasta. Nutritional profile similar to whole wheat.	High
WHOLE WHEAT	Ground from entire wheat berry. Full-bodied flavor and coarse texture. Generally produces baked goods that are denser, with less rise than those made with white flour. Adds rustic, hearty qualities to baked goods.	High
WHOLE WHEAT PASTRY FLOUR	Ground from soft wheat berries. Higher in starch and lower in gluten than regular wheat flour. Use in non-yeast baked goods such as cookies, pancakes, muffins, quick breads and cakes.	Medium

motivational quote + Supplements Article

"In this moment.. Im not in competition w/ anyone but me. All I care about is what I bring to the table...
Im focused on staying hungry & keeping my plate full."


My Top 5 Supplements for a Fit Physique!

Whether you’re like me and have a shelf full of supplements or you are new to supplements altogether, the breadth and depth of supplement options on the market can be very overwhelming. Where do you start? What is really necessary? Having just received an e-mail stating, “Help me!!! What are a few supplements that I should take to support my fit lifestyle?”, I thought I would share my top five supplement essentials for a lean and healthy physique:

1. Multivitamin/mineral: Intense training and periodic calorie restriction makes a high-quality multivitamin a must. Even if we follow a balanced, nutrient-dense diet, we likely still have some gaps to fill, as the demands we place on our bodies deplete us of the micronutrients we need for optimal functioning. When we are depleted of vitamins and minerals, we experience a number of negative effects, including fatigue, lack of mental focus, immunity suppression, hormonal imbalances and slowed metabolism, to name a few.

There are countless multivitamin/mineral formulas on the market offering a variety of benefits to suit almost any goal or life stage. Do some research on what’s out there, and decide what is best for your needs and goals. For instance, if you need metabolic support, make sure the multivitamin/mineral has sufficient levels of iodine, selenium, ferritin, B-12 and zinc. If you want improved training endurance and recovery,Gaspari Nutrition’s Anavite offers a full dose of Beta-Alanine and L- Carnitine L-Tartrate.

If you want to take the guesswork out of what vitamins/minerals you personally need, there are tests likeSpectraCell to determine what you are lacking. I did the SpectraCell blood test a few years ago when I was feeling fatigued all of the time. The results indicated that I was very low in B-12 (levels placed me in the 20% percentile). I temporarily supplemented with high doses of B-12 and my energy returned within a month.

2. Omega-3 Fatty Acids: This powerhouse supplement has been shown to decrease inflammation, support fat metabolism, enhance mood and improve skin hydration. I take an omega-3 fish oil capsule twice daily with a 500mg EPA/250mg DHA ratio. I also supplement with flaxseed oil once or twice daily.

3. Probiotics: Probiotics facilitate proper absorption of nutrients by supporting the digestive system. Specifically, probiotics replace the good bacteria in our guts that are depleted by antibiotic use, stress, hormones, aging and infections, to name a few. When the good bacteria are depleted, our digestion and immunity are compromised. I supplement with probiotics daily to ensure I am getting the most benefit from the foods and supplements I consume and to stave off illness. Probiotics are available as a supplement and in food sources, like Gaspari Nutrition’s Myofusion Probiotic Series Protein Powder.

4. Thermogenic: Thermogenics (or fat burners) are an essential supplement for me when I am trying to shed a little body fat. Thermogenics help to burn more calories by causing the body to create more heat, and because of their stimulant effect, help to decrease hunger and to increase energy. More energy leads to an improved mood, better focus and more intense training. More intense training leads to more calories burned. Currently, I am taking a thermogenic in the morning before cardio (Phenorex or sometimes a generic 200 mg caffeine pill) and again in the afternoon. That said, I’m always careful to not overstimulatebefore training. Overstimulation can constrict your blood vessels, allowing less blood and nutrients into your muscles, which is counterproductive to your weight training.

5. Protein Powder: Sufficient protein intake is paramount for building muscle and increasing metabolism. Getting in my goal of approximately 170 grams of protein a day with only whole foods can be challenge. This is especially true for individuals on the road a lot or with busy schedules. Thus, utilizing a protein powder for one or two meals a day is extremely helpful. Besides helping me to get in my protein for the day, protein powder satisfies my sweet tooth that could otherwise threaten my fitness goals. For me, it doesn’t get better than a Cinnamon Roll MyoFusion shake.

Other supplements I regularly take: Greens Formula, Glutamine, BCAAs, Pre-workout (Super Pump Max), Calcium/Magnesium/Zinc (most multivitamin/mineral supplements do not have sufficient doses), Iron.



Tips To Get The Most Out Of Your Supplements

• Take supplements in divided doses (2+ times a day), because the intestines cannot absorb the entire day’s nutritional needs at one time and you are not getting the entire benefit from the supplement.

• Unless the directions on the supplement bottle indicate otherwise (e.g. Probiotics), don’t store your supplements in the refrigerator, bathroom or other humid environment. Store them in a cool dark place instead.

• Ideally, fat-soluble vitamins (A, D, E, K) should be taken with a meal containing a little oil or fat.

Jaime Baird
IFBB Bikini Pro | Team Gaspari Athlete
Twitter: @JaimeBaird
http://www.facebook.com/ifbbjaimebaird

picture post

check it out here

Jamie Eason's Turkey Meatloaf Muffins

The ingredients:
2 lbs ground turkey (I went with 93% lean)
3 egg whites
1 cup quick oats
1/2 tsp cumin
1/2 tsp dried thyme
2 tsp dry mustard
2 tsp black pepper
2 tsp chipotle pepper spice
2 cloves of minced garlic
1 onion chopped
1 celery stalk chopped







The directions:

1. Preheat oven to 375 degrees.

2. Line baking sheet with foil (Jamie uses muffin tins but they get very messy!).

3. Mix all the ingredients together in a large bowl.

4. Roll the mixture into balls & place on your baking sheet or in your muffin tin.

5. Bake for 40 minutes (This may vary depending on your oven. I would suggest using a meat thermometer to ensure your meat is fully cooked).

Makes 12 muffins

  Serving size:
Men: 4 muffins
Women: 2 muffins

He & She Tip: Watch Jamie make these muffins in the video here. She gives a lot of good tips!

Macros
Calories: 80
Fat: 2g
Carbs: 4g
Protein: 11g

http://www.heandsheeatclean.com/2012/03/clean-eat-recipe-jamie-easons-turkey.html

Roasted Eggplant Dip, Tosca Reno's Eat Clean Cookbook

Ingredients:

1 medium eggplant, salted (see how-to below)

Juice of 1 lemon

1/4 cup extra virgin olive oil

1/2 cup purple onion, chopped

1 red pepper, finely chopped

1 green chili, finely chopped

2 Tbsp fresh basil, chopped

1 tsp dried oregano

1 Tbsp fresh cilantro, chopped

2 cloves of garlic, pressed

1 Tbsp Fig Vinegar

1/2 tsp sea salt

1. Preheat oven to broil setting

2. Prepare a baking sheet by lining with parchment paper.

3. Cute eggplant in half and place cut side down on baking sheet, Prick with a fork all over. Place in the over and roast for 15 minutes or until fork pierces the flesh easily. Remove from oven and let cool

4. Once cooled, scrape the eggplant into a bowl, discard skins.

5. Add lemon juice immediately to keep eggplant from turning brown. Add all remaining ingredients and mix well.

* Dip will not be smooth, more like a chunky salsa*

Serve with toasted pita chips.

Nutritional Information (4 Tbsp serving):

Calories 61

Protein 1 g

Carbs 5g

Fiber 2g

Sugar 2g

To salt eggplant, peel it and then slice, cube, or quarter it, depending on the recipe. Sprinkle the pieces generously with salt and let them sit in a colander for an hour (you'll usually see a lot of liquid beading on the surface). Rinse the eggplant in plenty of water to remove the salt, firmly squeeze a few pieces at a time in the palm of your hand to draw out almost all the moisture, and then pat the eggplant dry with paper towels. Thorough drying is important; squeezing out excess moisture will give you a less greasy result.

Apple Carrot Muffins, Tosca Reno's Eat Clean Cookbook

Wet Ingredients:

1/3 cup plain kefir
1/3 cup water
1 cup cooked sweet carrots, pureed
            - try pumpkin or squash too
1 1/2 cups cooked sweet potatoes, pureed
1 cup unsweetened applesauce
1/4 cup apple butter
1/2 cup olive oil - try avocado oil too
1 tsp vanilla extract
1 Tbsp unsulfured blackstrap molasses


Dry Ingredients:
1/4 cup ground flaxseed
1/4 cup Sucanat
1 Tbsp. Apple Pie Spice
2 1/4 cups Power Flour - try any whole grain, low gluten flour
1 1/2 tsp baking posder
1 1/2 tsp baking soda
1 tsp sea salt
1/4 cup pitted prunes, chopped
1/3 cup walnut pieces




1. Preheat oven to 375 degrees


2. Line muffin tin with paper liners.


3. Combine all wet ingredients in a medium-sized bowl and the dry ingredients in a large bowl.


4. Pour wet ingredients into dry ingredients and mix until just blended.
Do NOT overmix - this makes the muffins go flat and rubbery.


5. Fill muffin tins 3/4 way full. Bake for 25 minutes.

Nutritional Information (per one muffin):
Calories 227
Protein 4g
Carbs 33g
Fiber 4 g
Sugar 14g

Fun Lunchbox Ideas

Check it out:  easylunchboxes