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Skin care: 5 tips for healthy skin
Good skin care — including sun protection and gentle cleansing — can keep your skin healthy and glowing for years to come.By Mayo Clinic Staff
Don't have time for intensive skin care? Pamper yourself with the basics. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent various skin problems. Get started with these five no-nonsense tips.
1. Protect yourself from the sun
One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.
For the most complete sun protection:
- Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. When you're outdoors, reapply sunscreen every two hours — or more often if you're swimming or perspiring.
- Seek shade. Avoid the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
- Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays.
2. Don't smoke
Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health. Smoking also damages collagen and elastin — the fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.
If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.
3. Treat your skin gently
Daily cleansing and shaving can take a toll on your skin. To keep it gentle:
- Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.
- Avoid strong soaps. Strong soaps and detergents can strip oil from your skin. Instead, choose mild cleansers.
- Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
- Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
- Moisturize dry skin. If your skin is dry, use a moisturizer that fits your skin type. For daily use, consider a moisturizer that contains SPF.
4. Eat a healthy diet
A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin.
5. Manage stress
Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results might be more dramatic than you expect.
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Gluten-Free Baking
Gluten-Free Baking
Quick Facts...
- Baking without gluten can be challenging because gluten contributes important properties to baked goods.
- A wide variety of gluten-free flours, starches and baking aids can be used to produce high quality baked products.
- Using combinations of various gluten-free products can enhance nutritional content.
- Gluten-free baking is a trial-and-error process.
What is Gluten?
Gluten is most often associated with wheat and wheat flour but can also found in barley, rye, and triticale – a wheat hybrid. Gluten proteins in wheat flours make dough elastic and stretchy, and trap gas within baked goods, providing a light, airy structure. Spelt is closely related to wheat and is not suitable for use in gluten-free products. Additionally, gluten can be found in products made with these grains like salad dressing, sauces and even toothpaste.Baking without Gluten
Replacement Products
Flour Blends
Gums and Binders
Table 1: Profiles of Alternative Grains and Pseudo-cereals.
Gluten-free Flours & Starches | |
Type | Characteristics |
Amaranth | Pseudo-cereal native to South America Higher in protein, fiber and iron than most grains Provides structure and binding capability Pleasant, peppery flavor Best used in combination with other gluten-free flours |
Arrowroot | Used as thickener and in baking similarly to cornstarch |
Bean/Legume | Legume flours include fava beans, garbanzo beans, soybeans Good source of protein and fiber Best used in combination with other gluten-free flours to balance taste and texture Bean flours complement sorghum flour |
Buckwheat | Nutritious grain rich in B-vitamins, magnesium, dietary fiber and antioxidants Strong, somewhat bitter flavor Best used in pancakes or yeast breads in combination with neutral gluten-free flours |
Chia (Salba) | Like flax, ground chia seeds can add nutritional value to baked goods Neutral in flavor |
Corn flour | Used in breads, waffles, and tortillas |
Corn meal | Used in spoon breads and baking powder-leavened breads |
Corn startch | Works well in combination with tapioca starch |
Flax | Ground flax seeds increase nutritional value High in soluble fiber which allows gel formation; retains moisture and gives spongy texture to baked goods Nutty, bold flavor Adds color to baked goods |
Millet | Powdery consistency, color similar to cornmeal Delicate, sweet flavor Suitable for use in flatbreads and muffins |
Montina (Indian rice grass) | Milled from a grass native to Montana High in fiber and protein |
Nut | Nut flours include almond, pecan, walnut, hazelnut, filbert, and chestnut Contribute flavor and nutrition to baked products Best used in combination with other gluten-free flours to balance taste and texture |
Quinoa | Pseudocereal native to South America Good source of protein, folate, copper and iron Mild, slightly nutty flavor Suitable for cookies, cakes and breads |
Potato flour | Neutral flavor Blends well with stronger flavored flours |
Potato starch | Provides a light consistency to baked products Helps retain moisture, combines well with eggs Bland flavor, low in fiber and nutrients |
Rice, Rice bran | Comes in brown, white and sweet varieties Best used when combined with other gluten-free flours and binders or gums Neutral flavor Sweet rice flour is used in pie crusts and as a thickener |
Sorghum (milo) | milo) Tropical cereal grass native to Africa Sweet, nutty flavor Best when used with other neutral gluten-free flours and gums |
Teff | Small cereal grain native to Africa Taste similar to hazelnuts Very high in nutrients Ability to gel makes it a good thickener |
Tapioca | Starchy, sweet flavor Adds chewy texture to breads Used in blends to improve color and crispiness of crusts |
High Altitude Gluten-free Baking
Baking Tips
To Increase Nutrition
- Use a variety of gluten-free flours in combination to maximize nutrition (Table 1).
- Use whole grain or enriched, gluten-free flours (vitamins and minerals have been added).
- Substitute up to 1/4 cup ground flaxseeds plus 1/4 cup water for 1/4 cup flour in a recipe (flax will absorb more moisture).
To Increase Moisture
- Add gelatin, extra egg or oil to the recipe.
- Honey or rice malt syrup can help retain moisture.
- Brown sugar often works better than white.
- Dough enhancers improve tenderness and staling resistance.
To Enhance Flavor
- Add chocolate chips, nuts, or dried fruits.
- Double the amount of spices.
To Enhance Structure
- Use a combination of gluten-free flours and mix together thoroughly
before adding to other ingredients. - Add dry milk solids or cottage cheese into recipe.
- Use evaporated milk in place of regular milk.
- To reduce grainy texture, mix rice flour or corn meal with liquid. Bring to a boil and cool before adding to recipe.
- Add extra egg or egg white if product is too crumbly.
- Do not over beat; kneading time is shorter since there is no gluten to
develop. - When using a bread machine, use only one kneading cycle.
Leavening
- Starch flours need more leavening than wheat flours.
- Rule-of-thumb: start with 2 teaspoons baking powder per cup of gluten-free flour and adjust downward as need for altitude.
- If baking soda and buttermilk are used to leaven, add 1 1/8 tsp. cream of tartar for each 1/2 teaspoon baking soda used to neutralize acid.
- For better rise, dissolve leavening in liquid before adding to other ingredients or add a little extra baking powder.
Texture/Lightness
- Sift flours and starches prior to measuring. Combine and sift again (together) after measuring to improve the texture of the product.
- Hold gluten-free dough at least 1/2 hour (up to overnight) in the refrigerator to soften and improve the final texture of the product.
- In products made with rice flour or corn meal, mix with the liquid called for in the recipe. Bring to a boil and cool before adding to recipe to help reduce grainy texture.
Baking Pans and Utensils
- Bake in smaller-than-usual portions at a lower temperature for a longer time (small loaf pans instead of standard size; use mini-muffins or English muffin tins instead of large muffin tins).
- Use dull or dark pans for better browning.
- Keep a separate sifter to use with gluten-free flours to prevent crosscontact with gluten.
Freshness
- Gluten-free baked goods can lose moisture and quality quickly. Wrap them tightly and store in the refrigerator or freezer in an airtight container to prevent dryness and staling.
- Refrigerate all flours for freshness and quality but bring to room temperature before measuring.
Additional Resource
References
Gluten-Free Diet Guide
Gluten-Free Diet Guide
Quick Facts...
- Gluten is a storage protein found in wheat, barley, and rye.
- Celiac disease is a genetic disease where gluten in the diet causes the immune system to attack the cells in your own body.
- The only treatment for celiac disease is a lifelong, glutenfree diet.
What is Gluten?
What is Celiac Disease?
What is Gluten Sensitivity?
What is Gluten Intolerance?
Diagnosing Gluten Intolerance, Gluten Sensitivity or Celiac Disease
10 Steps to the Gluten-Free Diet
Step 1. Identify Naturally Gluten-Free Foods at Home
- Fresh fruits
- Fresh beef, pork, chicken, turkey, fish, and seafood
- Fresh eggs
- Fresh, plain milk, butter, margarine, cream
- Plain beans
- Plain corn
- Plain white rice, brown rice, wild rice
- Plain nuts and seeds
- Oils
- Sugar, honey, molasses
- Spices and herbs
Step 2. Identify Gluten-Free Packaged Foods at Home
Step 3. Plan One Week's Menu Around Naturally Gluten-Free Foods
Breakfasts
- Cream of rice cereal with fresh fruit or nuts
- Cottage cheese or yogurt with fresh fruit
- Scrambled eggs, bacon and fresh fruit
- Egg, cheese, and vegetable omelet with potatoes and fresh fruit
Lunches and Dinners
- Baked potato with cheese and vegetables
- Corn tortillas with stir-fried meat and vegetables
- Stir-fried meat and vegetables with rice and wheat-free tamari
- Bean-and-cheese burritos made with corn tortillas
- Grilled meat or fish, baked potato and vegetables
Snacks
- Plain rice cakes with cheese or peanut butter
- Nachos made with plain corn chips, cheese and salsa
- Celery sticks with cream cheese or peanut butter
- String cheese
- Plain popcorn with oil and salt
- Fresh or canned fruit with yogurt or ice cream
Step 4. Make a Gluten-Free Shopping List
Step 5. Read Food Labels Every Time You Buy
Step 6. Avoid Cross-Contact
- Buy two jars of jam, mayonnaise, and peanut butter. One is for you, and the other is for everyone else. A knife with bread crumbs will leave gluten behind in a shared jar. Be sure to label which jar is gluten-free. You can also buy squeeze bottles so nobody needs to use a knife.
- Buy a separate toaster for gluten-free breads, or put clean aluminum foil on the rack of your toaster oven when you use it for gluten-free products. Buy a separate colander/strainer for gluten-free pasta. Colanders are too hard to clean to completely remove gluten. Color coding with a permanent marker can help keep all kitchen utensils separate.
- Clean counter tops and cutting boards often to remove gluten containing crumbs.
- Clean cooking utensils, knives, pans, grills, thermometers, cloths, and sponges carefully after each use andbefore cooking gluten-free foods.
- Store gluten-free foods above gluten-containing foods in your refrigerator and cupboards. By doing this you prevent the risk of gluten-containing food particles falling below onto gluten-free foods, causing contamination.
- Use pure spices rather than blends.
- If you bake with gluten-containing flours, put away or cover your gluten-free foods when you bake. Flour dust can float in the air for several hours and contaminate your gluten-free products.
- Avoid purchasing staples from bulk bins to minimize cross contamination.
Step 7. Eat Out and Travel Gluten-Free with Ease
- Before you leave home, do a little homework. Many restaurants have a website where they post their menus. Write down all the choices that are gluten-free. Often a menu with gluten-free options is available on request.
- Avoid bakery-type restaurants or pizza places where the gluten-containing flour can stay in the air and come in contact with other foods.
- Call ahead and talk to the manager or chef about items that are prepared gluten-free.
- Make your first visit to a restaurant before or after peak dining hours so the staff has enough time to answer your questions.
- Always identify yourself as someone who is allergic to wheat, rye and barley. Though many people may be familiar with the term “gluten-free,” they may not know what foods contain gluten. Bring your own gluten-free food when traveling. This way, you will always have something you can eat. Apples, raisins, fruit leather, rice cakes, and nuts are good travel snacks.
- Always ask how the food is prepared. Talk to the manager or chef if your server doesn’t know. Some specific questions to ask include:
- Is the meat marinated in soy sauce, teriyaki sauce, or Worcestershire sauce?
- Is the chicken dusted with flour before pan-frying?
- Is the oil used for French fries also used for frying onion rings (or other breaded foods)?
- Are there croutons or bacon bits on the salad?
- Do you use wheat flour to make the gravy (or thicken the soup)?
- If your meals will be prepared for you (hospital, college dining hall), ask to speak with the dietary manager.
Step 8. Eat a Balanced Diet
Calcium |
Milk, yogurt, cheese, sardines and salmon with bone, broccoli, collard greens, almonds, calcium-fortified juice, amaranth, teff, quinoa
| |||||
Iron |
Meat, fish, chicken, beans, nuts, seeds, eggs, amaranth, quinoa, teff
| |||||
B Vitamins |
Eggs, milk, meat, fish, orange juice, beans, nuts, seeds, gluten-free whole grains
| |||||
Vitamin D |
Vitamin D-fortified milk and yogurt, egg yolks, salmon, sardines, tuna
| |||||
Fiber |
Vegetables, fruits, beans, amaranth, quinoa, millet, buckwheat, sorghum, teff, flax
|
Step 9. Identify Any Additional Food Intolerances
Step 10. Get Support
Ale | Durum | Lager | Seitan |
Atta | Einkorn | Malt | Semolina |
Autolyzed yeast | Emmer | Malt extract, malt syrup, malt flavoring, malt vinegar | Soy sauce |
Barley (pearl, flakes, flour) | Farina | Malted milk | Spelt |
Beer (gluten-free beer is available) | Faro/Farro | Matzoh | Triticale |
Brewer's yeast | Fu | Modified food starch | Wheat |
Bulgur | Gluten, gluten flour | Oats* | Wheat bran |
Chapatti | Graham flour | Orzo | Wheat flour |
Couscous | Hydrolyzed vegetable/plant protein | Rye | Wheat germ |
Dinkel | Kamut | Seasoning | Wheat starch |
*Those labeled gluten-free are fine. Oats do not contain gluten, but have the risk of cross-contact during harvesting or processing. |
Baked beans | Flavoring | Marinades | Seasonings |
Blue cheese crumbles | French fries | Meat loaf | Self-basting poultry |
Breading | Gravy | Nuts | Soups, soup bases |
Broth, bouillon | Herbal Teas | Processed meat | Soy sauce |
Candy | Ice cream | Puddings | Stuffing |
Cereal binding | Icing/frosting | Rice mixes | Thickeners |
Chocolates | Imitation seafood | Roux | Vegetarian "burgers" |
Color (artificial, caramel) | Imitation bacon | Salad dressings | |
Communion wafers | Licorice | Sauces | |
Dry roasted nuts | Maltodextrin | Sausage |
Vegetables | |||
Lettuce | Tomatoes | Cabbage | Carrots |
Broccoli | Potatoes | Celery | |
Fruits | |||
Apples | Oranges | Bananas | Grapes |
Meat, Proteins | |||
Beef | Chicken | Fish | Eggs |
Pork | Turkey | Shrimp | |
Dairy | |||
Milk* | Cheddar cheese | Cream cheese* | Butter |
Yogurt* | Cottage cheese* | Sour cream | |
Binders (for baking) | |||
Xanthan gum | Guar gum | Tapioca | |
Frozen Foods | |||
Berries | Corn | Sorbet | Gluten-free waffles |
Mangoes | Peas | ||
Canned and Packaged Foods | |||
Peaches | Pears | Green beans | Dried beans |
Gluten-free Grains | |||
Rice* (all forms, even glutinous) | Amaranth | Buckwheat | Soy |
Quinoa | Arrowroot | Potato flour, starch | Teff |
Millet | Bean flours (garbanzo, fava) | Sorghum | Tapioca (manioc, cassava) |
Corn | |||
Snacks | |||
Popcorn* | Corn chips* | Nuts and seeds* | Jello |
Rice cakes, rice crackers* | Potato chips* | ||
Condiments | |||
Honey | Jams, jellies, marmalade | Herbs | Pickles |
Ketchup | Corn and maple syrup | Salt | Vinegars |
Mustard | Sugar | Pepper | Regular mayonnaise and salad dressings* |
Peanut butter | Spices | Olives | Vegetable oils |
Drinks | |||
Fruit juice | Coffee | Tea | |
*With no gluten-containing additives. |
Foods to Avoid | |||
Ale | Dinkel | Lagar | Seasonings |
Atta | Dry roasted nuts | Licorice | Seitan |
Autolyzed yeast | Durum | Malt | Self-basting poultry |
Baked beans | Einkorn | Malt extract, malt syrup, malt flavoring | Semolina |
Barley (pearl, flakes, flour) | Emmer | Malted milk | Soups, soup bases |
Beer (gluten-free beer is available) | Farina | Marinades | Soy sauce |
Breading | Faro | Matzoh | Spelt |
Brewer's yeast | Flavoring | Meat loaf | Stuffing |
Broth, bouillon | Fu | Modified food starch | Textured vegetable protein (TVP) |
Brown rice syrup | Gelantized starch | Mono- and di-glycerides | Thickeners |
Bulgur | Graham flour | Oats (not labeled gluten-free) | Triticale |
Cereal binding | Gravy | Processed meat | Wheat |
Chocolate bars | Hydrolyzed vegetable/plant protein | Roux | Wheat bran |
Color (artificial, caramel) | Icing/frosting | Rye | Wheat flour |
Communion wafers | Imitation seafood | Salad dressings | Wheat germ |
Couscous | Imitation bacon | Sauces | Wheat starch |
Dextrin | Kamut | Sausage |