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Gluten-Free Diet: Is it for you?

Gluten-Free Diet: Is it for you?

By Brice Woodard, ABS Team Member

What is gluten? Is it bad for you? Should you eat it? These are common questions you might have. Before deciding whether adopting a gluten-free diet is for you, let's answer some fundamental questions about gluten and get a better understanding of what it is and what it does.

What is Gluten?

Gluten is a protein that is created when two molecules, glutenin and gliadin, bind together. It creates a rubbery texture that gives bread a chewy texture. Gluten also traps carbon dioxide that causes bread to rise as it ferments.

Gluten can be found in wheat, rye, barley, and spelt. It also has shown up in everything from soups to salad dressings as well. Even oatmeal, which is gluten-free naturally, is often grown with wheat which adds a trace of gluten.

Is Gluten Bad For Me?

For most people, gluten doesn't cause any issues. There is a small percentage of people, about 1%, that suffer from Celiac's disease. Celiac's disease is an autoimmune disorder that causes your body to treat gluten as a foreign invader leading to attacks that can destroy intestinal lining.

The resulting damage can lead to nutritional deficiencies, anemia, and a variety of digestive issues. The issues don't stop with the digestive system. Symptoms such as depression, skin rashes, and headaches can also manifest from Celiac's disease.

Some people also suffer from a relatively new condition called "non-celiac gluten intolerance." An estimated 10-15% of people have some level of non-celiac gluten intolerance. While this doesn't cause the physical damage that celiac's disease does, it can still present several digestive issues such as bloating, cramping, diarrhea and tiredness. These numbers have not been confirmed yet by studies, and the validity of the disease is still a hot topic among experts.

Should I go Gluten-Free?

Gluten-free diets are the new craze. If you have Celiac's disease, not adopting a gluten-free diet can have disastrous effects. With non-celiac gluten intolerance, temporarily removing gluten from your diet can give you a good picture of how you feel without gluten.

If you decide adopting a gluten-free diet is the way to go for you, there are few things you need to know to be successful.

1. Avoid the gluten-free substitutes. Gluten-free alternatives such as pizza, cake, and cookies are even less nutritious than their gluten counterparts.

2. Don't skimp on the fruits and vegetables. Make sure you are getting the majority of your carbohydrate intake from fruits and veggies, not gluten-free substitutes. This will prevent any nutritional deficiencies and avoid the weight gain that often accompanies the overindulgence of gluten-free alternatives.

3. Check the labels. Many foods such as soups and salad dressings have gluten in them. Look for ingredients that contain gluten such as rye, barley, wheat, flour, malt, soy sauce, and ground spices.

4. Be specific at restaurants. Most restaurants do offer gluten-free options now, but you still need to ask specifically for them. Many restaurants have specific procedures they need to follow to ensure your food is gluten-free. If you have an allergy, be sure to let them know that as well.

Finding a balance

Adopting a gluten-free diet can be a challenge. Finding suitable alternatives is a problem that rarely ends with a better option. Fortunately, pancakes are not one of those instances. ABS Protein Pancakes are naturally gluten-free and can be incorporated into any diet, gluten-free or not. Try one of our delicious recipes today to find out how delicious healthy eating can be.

Chocolate Protein Pancakes

Chocolate Protein Pancakes

By Brice Woodard, ABS Team Member

Adopting a healthier lifestyle often brings up mixed emotions. The thought of eating nothing but vegetables and lean proteins can scare you away before you even start. Fortunately, the successful approach to long-term health doesn't mean giving up all the foods you love. In fact, it's better to incorporate those tasty foods into your diet.

Moderation is the key to the being successful in any diet. You still need to be able to enjoy the foods you love, or you won't be able to stick with your diet. One of the hardest foods to give up for most is chocolate. With this recipe, not only will you get your chocolate fix, but you'll get a dose of delicious protein pancakes to boot.

Makes 3-4 pancakes:

Calories: 245

Fat: 7g

Carbohydrates: 19

Fiber: 7g

Sugar: 10g

Protein: 34g

Ingredients:

1 rounded scoop of ABS Chocolate Chip Protein Pancake Mix

1/2 cup water

1/3 cup egg whites

1/2 tsp baking powder

1 tbsp dark chocolate chips

Directions:

1. Mix ABS Chocolate Chip Protein Pancake Mix with water, egg whites, baking powder, and set aside.

2. Heat a non-stick pan over medium heat.

3. Spray pan and make three to four pancakes by scooping or pouring out batter into the pan.

4. Sprinkle a small handful of chocolate chips into pancake batter on the pan.

5. Cook for 40-60 seconds until bubbles begin to appear and pop.

6. Flip for another 40-60 seconds until golden brown.

7. Top with favorite chocolate sugar-free syrup.

Finding a way to incorporate your favorite foods will help you stay on track to reach your fitness goals. This recipe is just one of the many recipes you can add to your fat-burning arsenal while still enjoying the foods you love.

Whey Protein Isolate

Whey Protein Isolate

By Brice Woodard, ABS Team Member

Protein is the most important macronutrient in building a body that builds high-quality muscle and burns fat like a furnace. Getting more protein in our diets is a struggle some days, which makes protein-based supplements an attractive option.

How many times have you taken a gander at the ingredients list of some of your favorite supplements? What are some of the more common ingredients you see? Some probably have Stevia for sweetening, maybe a little salt for flavor. Then you have whey protein concentrate and whey protein isolate. What's the difference between the concentrate and the isolate?

A Primer on Milk and Cheese

When making cheese, milk is separated out into part liquid and part curds. These small curds are used to create cheese, while the remaining liquid is the starting point for whey protein.

The liquid portion is further processed by passing it through a filter. After the process is complete, you are left with a more refined liquid called whey protein isolate. The residue left in the filter is called whey protein concentrate.

Isolating the Protein

So, why are these important and how do they differ? When the liquid is initially separated from the milk, it is a combination of proteins, fats, and carbohydrates. Further processing allows for a bigger separation of the macronutrients.

In whey protein concentrate, protein accounts for anywhere between 30-80% of the total composition. Fats and carbohydrates exist in the form of lactose to make up the remainder of the macronutrient profile.

When the filtration happens, the majority of the lactose stays in the concentrate leaving you with a much more protein-dense whey protein isolate as a result. Whey protein isolate consists of about 90% protein, leaving only about 10% left for fat and carbohydrates.

Which is Better?

Both whey protein concentrate and whey protein isolate have their benefits and drawbacks.

Whey protein concentrate is a cheaper source of protein since it doesn't require as much processing as isolate does. This makes it a great option for those that are more budget-conscious and looking for a cheap method to incorporate more protein into their diet. Since whey protein concentrate goes through less processing, it also contains higher levels of lactose. If you are sensitive to lactose or lactose intolerant, this may not be the best option for you.

Whey protein isolate is the more expensive option due to the processing required. One of the biggest benefits of the extra processing is the reduced lactose left in the final product. The lower fat and carbohydrates allow for a faster digesting protein than whey protein concentrate. This makes whey protein isolate ideal for both pre and post workout.


The Best of Both Worlds

Both whey protein concentrate and isolate are beneficial to have in your diet. You don't have to become a fanboy (or girl) for either one. With all of the ABS Protein Pancakes mixes, we have both whey protein concentrate and whey protein isolate so you can have the best of both worlds. Life is already full of hard decisions. Make pancakes one of the easy ones.

Low Carb Protein Pancakes

Low Carb Protein Pancakes

By Brice Woodard, ABS Team Member

Pancakes are delicious. Breakfast, lunch, dinner or even a snack. Finding delicious pancakes that are also low carb is a challenge. With oatmeal or flour being one of the main ingredients in most pancakes, pancakes are not always a carb friendly option. Fortunately, there is a solution.

Substituting in coconut flour not only lowers your overall carb count, but it also adds a ton of fiber and a little extra protein. Check out this delicious low carb protein pancake recipe to spice up your next meal.

Makes 3-4 pancakes:

Calories: 319

Fat: 7g

Carbohydrates: 29g

Fiber: 18g

Sugar: 6g

Protein: 39g

Ingredients:

1 rounded scoop of ABS Cinnamon Roll Protein Pancake Mix

1/2 cup water

1/3 cup egg whites

1/2 tsp baking powder

1/3 cup coconut flour

1/2 tsp sea salt

Directions:

1. Mix ABS Cinnamon Roll Protein Pancake Mix with water, egg whites, baking powder, coconut flour, sea salt and set aside.

2. Heat a non-stick pan over medium heat.

3. Spray pan and make three to four pancakes by scooping or pouring out batter into the pan.

4. Cook for 40-60 seconds until bubbles begin to appear and pop.

5. Flip for another 40-60 seconds until golden brown.

6. Top with favorite Sugar-Free Syrup.

With only eleven net carbs, these low carb pancakes are a no-brainer. You can enjoy them any time of the day, and they taste great as a snack. Top with your favorite sugar-free syrup or cinnamon and enjoy this tasty low-carb option.

Easy Protein Pancakes

Easy Protein Pancakes

By Brice Woodard, ABS Team Member

Life can get hectic. We run between work, family commitments, and attempting to find time to fit in a workout. Finding additional time to make something healthy to eat can be challenging. Fortunately, there is a pretty simple recipe you can use.

Protein pancakes are a great addition to any diet. You can make them without a lot of artificial ingredients, and with this recipe, they are super simple to make. They only take about 5-10 minutes and only contain three ingredients. Check it out!

Makes 3-4 pancakes:

Calories: 179

Fat: 2g

Carbohydrates: 9g

Fiber: 6g

Sugar: 3g

Protein: 35.2g

Ingredients:

1 rounded scoop of ABS Chocolate Chip Protein Pancake Mix

1/2 cup water

1/3 cup egg whites

Directions:

1. Mix ABS Chocolate Chip Protein Pancake Mix with water, egg whites, and set aside.

2. Heat a non-stick pan over medium heat.

3. Spray pan and make three to four pancakes by scooping or pouring out batter into the pan.

4. Cook for 40-60 seconds until bubbles begin to appear and pop.

5. Flip for another 40-60 seconds until golden brown.

6. Top with favorite Sugar-Free Syrup.

Reaching your fitness goals requires persistence and hard work. Eating foods like these protein pancakes can save you time and help you get to your goal even faster. Not only do these work great during meal time, but they are also a fantastic snacking alternative instead of chips or candy. Swapping out the flavor of ABS Protein Pancakes mix can help satisfy your cravings as well. Go try them out today and let us know what you think.

Pumpkin Protein Pancakes

Pumpkin Protein Pancakes
By Brice Woodard, ABS Team Member
Pumpkin is only good during Fall, right? Fortunately for all us pumpkin lovers, that's not the case. High in fiber, potassium, and Vitamin C, pumpkin is an excellent addition to any healthy lifestyle and should be eaten year-round.

Looking for a delicious and nutritious way to incorporate pumpkin into your diet? Look no further than Pumpkin Protein Pancakes.

Makes 5-6 pancakes:

Calories: 205

Fat: 2g

Carbohydrates: 16g

Fiber: 8g

Sugar: 6g

Protein: 35g

Ingredients:

1 rounded scoop of ABS Cinnamon Roll Protein

1 cup water

1/3 cup egg whites

2 tsp baking powder

1/2 tsp ginger

1/2 tsp nutmeg

1/2 tsp sea salt

1 pinch clove

6 tbsp canned pumpkin puree

Directions:

1. Mix ABS Cinnamon Roll Protein Pancakes with baking powder, ginger, nutmeg, sea salt, and clove in a bowl and set aside.

2. In a separate bowl, mix water, pumpkin, and egg whites.

3. Fold wet mixture into dry ingredients.

4. Heat a non-stick pan over medium heat.

5. Spray pan and make five to six pancakes by scooping or pouring out batter into the pan.

6. Cook for 40-60 seconds until bubbles begin to appear and pop.

7. Flip for another 40-60 seconds until golden brown.

8. Top with favorite Sugar-Free Syrup.

Give these delicious pumpkin protein pancakes a try. You can satisfy your pumpkin cravings any time of year and load up on much-needed nutrients in the process.

Best Pancake Recipe

Best Pancake Recipe

By Brice Woodard, ABS Team Member

What makes the perfect pancake? An incredibly fluffy pancake? Flavors so rich you'll feel like you're at a 5-star restaurant? Enough toppings to put a pizza to shame? All of these are the reason pancakes end up being less than perfect. We end up trying to do all of them together and end up with a subpar pancake. How do you make the best pancakes? One step at a time.

Start ahead of the curve

One of the biggest mistakes is by mixing everything together at once. Start with all ingredients at room temperature with two separate bowls; One for wet ingredients and one for dry. Mix both bowls separately. Once finished, create a well within the dry bowl to add in the wet ingredients. Gently mix the two bowls together until the mix is just moistened. Any further mixing will leave you with a tough mix which leads to less fluffy pancakes.

Cook better pancakes

Start with medium-low to medium heat. Any higher will burn the pancake. Cook until the edges are dry and the middle starts to bubble. Flip it over and cook the other side. A couple words of warning though. The other side will cook faster and DO NOT flatten pancake with the spatula. This will leave your pancake flat and hard, and you can say goodbye to the perfect pancake.

 

Toppings come last

Timing the toppings right makes a huge difference in the outcome of your pancakes. Instead of mixing in your fruit, nuts, etc., in your mix at the beginning, wait until the pancakes are cooking. Add them to the pancakes while they are still cooking the first side. This will heat them just enough to incorporate them into the pancakes without flattening them.

Ready to create the perfect pancake? Try this recipe for some of the tastiest, fluffiest Cinnamon Roll pancakes you've ever had. Just don't forget to use your newfound knowledge on creating the perfect pancakes!

Makes 1 Stack:

Calories: 175

Fat: 2g

Carbohydrates: 10g

Fiber: 6g

Sugar: 4g

Protein: 34g

Attributes: Gluten Free

Ingredients:

1 rounded scoop of ABS Cinnamon Roll Pancake Mix

1/2 cup water

1/3 cup egg whites

1/2 tsp baking powder

Directions:

1. Mix ABS Cinnamon Roll Protein Pancake Mix with baking powder and set aside.

2. In a separate bowl, mix water and egg whites and set aside.

3. Create well in dry ingredients and mix in wet ingredients.

4. Heat a non-stick pan over medium heat.

5. Spray pan and make three pancakes by scooping or pouring out batter into the pan.

6. Cook for 40-60 seconds until bubbles begin to appear and pop.

7. Flip for another 40-60 seconds until golden brown.

8. Top with favorite sugar-free syrup.

Pancakes can be delicious and nutritious. Try any one of our delicious recipes using these tips and never have a bad pancake again.

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