Gluten-Free Strawberry Bread With A Hint of Cinnamon

Strawberries are one of the most delicious fruits. However, they can be one of the most finicky ones, too. perfectly fresh one day and then spoiled the next. So, the next time you’re in the strawberry hot-zone, try this tasty treat.

This Gluten-Free Strawberry Bread recipe is super moist, quick to make and the hints of cinnamon are so refreshing.

Ingredients

  • 1 cup fresh chopped strawberries
  • 1 1/2 cups gluten free all purpose flour (or any other GF flour substitutes)
  • 1 cup sugar
  • 1/2 tablespoon cinnamon
  • 1/2 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1 teaspoon Xanthan gum (Click here for the brand I always use)
  • 1/2 cup butter
  • 2 eggs

Directionsimg_5299

  1. Preheat oven to 350 degrees
  2. Grease 5×9 pan.
    -For extra moisture, put aluminum foil at the base of the pan then grease.
  3. Combine flour, sugar, cinnamon, salt, baking soda and xanthan gum in large mixing bowl.
  4. Beat eggs; add butter.
  5. Combine wet and dry ingredients.
  6. Fold in strawberries
  7. Pour batter into pan.
  8. Bake for 35-55 mins.
    -Toothpick should come out clean.

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Enjoy! 

What More Water Can Do for Your Skin and Mental Health

We’re always told, “drink more water”. However, many of us won’t jump on that bandwagon until we conceptualize what benefits it can bring to us in the immediate.

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First day of our water challenge

I did a 30 day water challenge with a friend from work where we aimed to drink more water each day (I ended up taking in about 100 oz. a day). However, before you pull out your jug and start chugging… here are some things to know first:

  • Drinking too much water can be very dangerous. 
    Water intoxication can happen if someone drinks too much water too quickly. In rare cases, it can be deadly so never drink more than medically recommended for you.
  • Your stomach may not be able to physically hold a larger intake of water at the start.
    I wanted to get in close to a gallon of water on the first day of the challenge. In reality, it took me a week to reach a gallon per day. My stomach wasn’t used to holding that much liquid. Plus, I realized I personally didn’t need a gallon to see results.
    These pictures were taken only two weeks apart. As you can see, my face slimmed out because I wasn’t retaining as much water. Also, my skin looked and felt so much more hydrated.

Now, let’s hit on the positives that drinking more water brings to our mental health:

Brain Power

braintwoOur brain is made up of about 75 percent water and when we are nurturing it properly, the benefits can be game changing. We can focus better, think faster and have better clarity and creativity.

Feel like your hormones are off? Try drinking more water because it’s a key source for the brain to manufacture hormones and neurotransmitters.

Depression and Dehydration

Being dehydrated can cause serotonin levels to decrease. Serotonin is one of the most important neurotransmitters in our mental health and it impacts brain cells linked to our mood, sleep and social behavior.

So when we are not getting enough water, we are doing our brain a disservice by not allowing it to produce the chemicals it needs for optimal mental wellness.

Stop Stressin’stress

Studies have been shown that dehydration can dramatically increase our cortisol levels. Most of us know cortisol as the “stress” hormone because it’s released as part of our internal “fight-or-flight”. While that serves us well if a black bear shows up by our camping tent, it does not serve us well when things arise that do not merit constant fear or stress.

Higher cortisol levels can also increase our risk for other mental illnesses, like depression. So, keep the water intake high and the cortisol levels low.

Tips for drinking more H2O

When drinking water isn’t a part of your daily routine – finding that routine can take as much effort as drinking water itself.

Here are some tips straight from the CDC which I love:

  • “Carry a water bottle for easy access when you are at work or running errands.
  • Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
  • Choose water when eating out. Generally, you will save money and reduce calories.
  • Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.”

Screen Shot 2018-05-10 at 5.46.56 PMFor me, tracking and drinking more water was much more enjoyable because I used a bottle from Mossy Oak. If you’re wanting a Yeti but aren’t willing to spend $70 to $100 on it, this is a great solution!

This brand does an incredible job keeping water cold, for 24 HOURS. No joke. You can find these two, 17 oz bottles on Amazon for $24.99. I would suggest two because when you are drinking more water, you will have to wash your bottle more frequently.

Personal Insight Blog Disclosure: I am not a doctor or licensed health professional. This blog is for entertainment purposes and readers should use these tips at their discretion. Information included is strictly from my personal experienes other than what is sourced.

Want A Calmer Mind? Check Your Gut! 4 Foods To Limit In Your Diet

You always hear, “you are what you eat” but this could really ring true when it comes to anxiety.

Sweaty palms, a racing heart and a hyper-active mind are all symptoms people with anxiety often suffer with. However, certain foods we eat can give us these same sensations. Which in turn, can make our anxiety worse.

Here are 4 foods to limit if you’re battling the anxious mind and things try instead:

Drink Coffee Espresso Caffeine

1. Caffeine

Did you know that caffeine-induced anxiety is a thing? Studies have shown that people who take in high amounts of caffeine, 200 mg or more a day, can increase their anxiety and even induce panic attacks.

By the way, 200 mg of caffeine is just two cups of coffee!

According to American MedTech, caffeine-induced anxiety can look different for different people. Along with panic attacks, people can also see obsessive-compulsive symptoms or phobic symptoms.

05-hands-sweaty-palmsSome of the physical signs you see with too much caffeine are sweaty palms, restlessness, and a racing heart. All of which people with anxiety can experience.

Being mindful is the key to really knowing how our bodies respond to anything.

“Take a moment and really reflect,” says Dietitian, Brenda Fikry. “How are we feeling before we have the caffeinated beverage? Are we feeling calm? How does our heart rate feel?”

Try Instead: If you’re used to having hot coffee every morning, Brenda suggests trying decaffeinated tea or all-natural fruit/veggie juice (that is low in sugar content).

“The really high amounts of nutrient-dense foods really give us a good boost of energy.”

2. Refined and Artificial Sugars

sugar_spoon_cutlery_sweeteners_sweet-1331928.jpg!dThe thought of sugar being taken out of our diet can already be a depressing thought. However, for those already dealing with anxiety, reducing your sugar intake could be the medicine you need.

Sugar does not cause anxiety, but it can worsen your symptoms.

Side effects from sugar include blurry vision, difficulty thinking and fatigue. When someone who has anxiety is feeling these symptoms, they could interpreted these as signs of a panic attack. All the while, this is making their worry, fear and anxiety worse.

Also, it’s not just a sugar rush but the crash that has it’s own side effects similar to anxiety. Symptoms include pounding heart, racing pulse, shakiness, dizziness, confusion and irritability.

Try Instead: Brenda suggests natural sugars. Examples being pre-chopped fruit, all-natural frozen fruit bars and in moderation, chocolate covered almonds and raisins.

3. Alcohol 

When you have a glass of wine… or two… or three, in the immediate, it feels great! You finally relax, stress leaves and anxiety decreases. However, that quickly changes.

wineIn fact, your anxiety can increase within just a few hours of consuming alcohol; and the effects on anxiety can be felt the next day.

A study done by the University of North Carolina School of Medicine found heavy drinking rewires our brains and can increase our chances of anxiety issues.

The CDC defines heavy drinking as:

“For men, heavy drinking is typically defined as consuming 15 drinks or more per week. For women, heavy drinking is typically defined as consuming 8 drinks or more per week.”

Try Instead: Brenda suggests doing some inward reflection to learn healthy things you love which make you feel calm. Examples being: playing guitar, reading, or working out. She also suggests trying the App Calm which has free 5 minute meditations, breathing techniques and bed time stories.

bread4. Gluten/Processed Food

You might be saying…. “I’m not allergic to gluten” and you may be right!

However, if you suffer with an anxiety disorder, you could be a part of the 1 percent general population who has a gluten-intolerance. If you are, you’re not alone. I was diagnosed with a gluten-intolerance 8 years ago. 

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One of my favorite local grocery stores: Earth Fare

Most people with gluten issues have physical symptoms like digestive problems and anemia. However, there are “non-classic” symptoms of gluten which include brain atrophy, epilepsy, depression and anxiety.

“Gluten is mostly found in highly proceeded food,” says Fikry. “There was a specific study done that has proven that anxiety increases by 25-29 percent with consumption of the Western foods – which is known to be highly processed.”

Brenda also points out that our gut plays a huge role in our mental health.

“95 percent of serotonin receptors are in our gut,” says Fikry. “And serotonin is the hormone that makes us feel happy and helps ward off depression symptoms and anxiety symptoms.”

Try Instead: Gluten is found in a lot of our comfort foods like, bread, cake, cookies and pizza. You can replace those carbs with naturally gluten-free options like rice, potatoes, quinoa and beans.

Get To Know The Face Behind The Knowledge: 
Brenda Fikry MS, RD, LD, EP-C

Brenda is a dog loving, yoga-practicing, health guru who is also my go-to dietitian in Tampa Bay! She’s always willing and ready to answer any of my nutrition questions and is ready to do the same for you.
Connect with her on Instagram!

Gluten-Free Chocolate Chip Brownie Recipe

img_6064I love these brownies because they are quick, easy and do not taste gluten-free!

Prep time takes about 15 minutes and baking time takes about 22 minutes.

Why am I still talking? Let’s bake!

Ingredients: 

  • 1/2 cup gluten-free flour
  • 1/3 cup cocoa powder
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • (1/4 teaspoon xanthan gum (more info on what xanthan gum is)
  • 1 cup sugar
  • 1/2 cup softened butter
  • 1 teaspoon vanilla
  • 2 eggs
  • mini chocolate chips

 

Directions:

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1. Heat oven to 350 degrees.

2. Mix eggs, vanilla, butter and sugar together in large bowl.

3. Add flour, xanthan gum, baking powder, cocoa powder and salt into wet mix.

4. Pour mixture into greased 7×11 pan.

5. Bake for roughly 17 minutes.

6. Take out of oven, sprinkle chocolate chips on top, put back in oven for additional 5 minutes – or until fork comes out clean (chocolate chips will still be gooey).

 

Add some whipped cream or eat it plain and share your creations with me on Instagram!

 

 

 

 

Gluten-Free Strawberry Banana Muffins

img_5214As you can see, I had an abundance of strawberries and before they went bad, I needed to think of recipes quick!

Here is one of several recipes that I made gluten-free. It’s quick, easy and so delicious!

Also, after researching certain ingredients that I could incorporate to make this recipe healthier…. I learned what oils to avoid. I was shocked because some oils I thought were healthy, can actually be harmful when heated.

After the recipe, keep scrolling to learn what oils I’m talking about and what to use instead.

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What You Need

  • 2/3 cup sugar
  • 1/2 cup butter (read below on why I chose butter over oil)
  • 2 medium size ripe bananas (blended)
  • 2 eggs
  • 1 teaspoon vanilla
  • 1/2 – 1 teaspoon cinnamon (depends on how much you love it)
  • 1  2/3 gluten free flour (I use rice flour)
  • 1 teaspoon baking soda
  • 3/4 teaspoon xanthan gum (more info on what xanthan gum is)
  • 1/2 teaspoon salt
  • 1  1/4 cup strawberries (chop in small pieces)

 

Directions

1. Preheat oven to 375 degrees. Line a 12 muffin pan with paper or spray/grease cups.
(I still do a light spray on the muffin papers.)

2. Stir flour, baking soda, xanthan gum, cinnamon and salt in bowl.

3. In separate bowl blend oil, eggs, vanilla, sugar and already mashed bananas.

4. Combine dry and wet ingredients.

5. Fold strawberries into mix.

6. Put batter in muffin pan (makes roughly 12).

7. Bake 15-25 minutes – dependent on size of muffins.
– Make sure toothpick or fork comes out clean.

 

Picking The Right Oil To Cook With 

Certain oils have been proven to not be suitable to cook with. Those oils include vegetable oils like sunflower and corn.

WHY?

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Courtesy: The Telegraph

These oils when fried or cooked with (roughly 356F), will undergo what’s called oxidation – which produces what’s called aldehydes. Consuming or inhaling aldehydes, even in small amounts, has been linked to increased risk of heart disease and cancer.

Instead, scientists recommend cooking or frying food with coconut oil, olive oil, butter or even LARD!

I hope this food for thought helps.

Happy Baking 🙂
Take a picture and tag me in your finished products on instagram

 

Disclaimer: I am not a licensed health professional and this blog is for entertainment purposes only. Always talk to your doctor about health concerns and changes that are best for you 🙂