Archive for the ‘Nutrition’ Category

With or Without Gluten ?

May 31, 2010 in Nutrition | Comments (0)

More and more people are being diagnosed with gluten intolerance.  In fact, celiac disease (CD) is four times more common today than it was five decades ago, according to 2009 research performed at the Mayo Clinic.  CD is an autoimmune disorder, meaning the immune system treats gluten (found in wheat, spelt, barley, oats, and rye) as a toxin.  For every person diagnosed with celiac, experts believe there are many more people who have non-celiac gluten intolerance.  This condition is one in which a wide range of digestive problems occur when a person eats gluten.

I have probably always known that I had a high gluten intolerance and as I got older and more and more interested in nutrition I started cutting it out of my diet more and more.  I just felt better, my digestion was better, and my energy and skin reacted better when I ate more fruits and vegetables and less processed carbohydrates.  About 8 months ago, I completely took myself off of gluten and in 2 weeks felt very different.  I then went to a GI doctor to really get it tested through blood and stool samples.  Guess what?  Highly intolerant to gluten.  It’s always amazing what happens when you listen to your body right? :)

There are many symptoms associated with gluten intolerance such as: chronic fatigue, sinus infections, unwanted weight loss, bloating, stomach pain, skin rashes, etc.  If you or a family suffers from these side effects, it might be helpful for you to talk to your physician about taking a blood test and testing for celiac disease and also checking your antibodies for gluten to check out how tolerant your body is to gluten.

I have become a gluten expert so to say in the last several months and I thought I would impart some helpful tips to help you navigate what is gluten free and what is not.  More and more sellers and grocers are coming out with “gluten free” items, but we know marketing campaigns and labels are not always accurate.

4 tips for eating gluten free:

- Products labeled “gluten free” aren’t always good for you.  Choose items with few added sweeteners and are made from brown rice, millet, and other whole grains and not processed carbohydrates such as white flour.

- Gluten free is: brown rice, millet, buckwheat, amaranth, rice, potatoes, quinoa, and corn.  These are the basic starches that you can eat, but anything else not on this list probably has gluten.

- The Essential Gluten-Free Grocery Guide may be a great resource and is available at triumphdining.com

- There are many ready- made gluten free breads and muffins out there, but to save cash you can make your own.  Try “Alison’s Gluten- Free Baking Mix” recipe is on deliciousliving.com.

www.intuitivelywell.com

Healthy Nutrition for Breast Health

October 27, 2009 in Nutrition | Comments (0)

The truth is that what you eat and how much you get of certain nutrients can play a huge role in lessening the risks of cancer and other breast problems, says experts.  Dr. Leena Hilakivi-Clarke, professor of oncology at Georgetown University Medical Center in Washington, D.C.  states that a third of the nearly 20,000 new breast cancer cases every year in the United States could be prevented by dietary changes.

Here are some smart food choices to incorporate into your meals and diet.

Work in Walnuts

14 walnuts a day could significantly reduce your risk for developing breast cancer by slowing tumor growth.  Walnuts contain healthy Omega 3’s, as well as antioxidants and phytosterols.

Drink more tea

Researchers found that women who drank green tea lowered their risk of developing breast cancer by 12%.  The more years and more often these women drank tea, the stronger was their protection from breast cancer.  Tea and Green Tea in general is packed with EGCG and this can deactivate harmful free radicals before they damage DNA and trigger cancerous changes.

Fill up on Fiber

Fiber’s role in breast cancer reduction is attributed to increasing the excretion of estrogens and lowers estrogen levels in the blood.  Women should aim for 28 grams of fiber every day, men 38 grams.  The average American gets just 15 grams.

Replenish your Vitamin D

Vitamin D helps keep cancerous cells from multiplying, tells tumor cells to die, and even helps produce a tumor-suppressing protein that blocks malignant cell growth in breast tumors.  Harvard researchers claim that getting enough Vitamin D can reduce the risk of breast cancer by 30%.  Experts urge all adults to supplement with at least 1,000 IU of Vitamin D per day.

Eat your Soy

Tori Hudson, ND author of Women’s Encyclopedia of Natural Medicine states that a large body of research shows that eating soy from a young age and throughout the life lessens the risks of breast cancer.  One 2009 study found that including soy foods in the diet during the teen years is associated with a 43% drop in premenopausal breast cancer risk and that high intakes of soy in adulthood lowered premenopausal breast cancer risk by 59%.

www.intuitivelywell.com

Model good eating habits for your kids

October 23, 2009 in Nutrition | Comments (0)

We know that young minds can easily be molded.  Children imitate what they see.  We can help our kids by setting the example with these 4 tips.

1.  Eat plenty of fruits and vegetables during meals and snacks. Research shows kids will be less picky and eat more produce if their parents do.

2.  Everyone in the house, including parents, should follow the same rules.  If kids can’t eat in front of the TV, mom and dad shouldn’t either.

3.  Don’t be too negative or controlling when it comes to your child’s eating habits.  Strict limitations can cause kids to sneak food and overeat.

4.  Don’t skip breakfast.  Kids should know when it’s an important meal for the entire family.

www.intuitivelywell.com

10 tips for Weight Loss

October 14, 2009 in Nutrition | Comments (0)

When we decide it’s time to make a change to our bodies, we often take different routes. Some of us want to lose weight, some want to increase/or start exercising, and some just want to just get back on track with eating healthy.

Goals also need to be realistic. You want to pick goals around your nutrition and exercise goals that you can meet realistically week by week.  Small changes week by week and maintenance of these goals, allow one to create lasting and meaningful lifestyle change. This will help you to be successful in your health and wellness goals.

Here are some simple suggestions to help you on your way to healthy eating:

1. Plan ahead. Before grocery shopping, make a list of breakfast, lunch and dinner meals for that week and shop accordingly. Also keep some healthy snacks handy, like fruit, yogurt, or veggies, etc. so that you are prepared when those munchies strike.

2. Choose more whole grains like whole wheat bread, brown rice, whole wheat pasta. Experiment with whole wheat couscous and quinoa (pronounced keen-wah), which cook very quickly and can be used instead of rice or pasta. Whole grains not only keep your gastrointestinal tract moving smoothly, but are also more filling and nutritious than white starches.

3. Increase your intake of vegetables, whether fresh or frozen. Raw vegetables are best, but steamed or sautéed are great too. They cook quickly, and can be added to a variety of dishes, from soups to casseroles to stir-fry.

4. Have some fruit at every meal. Not a big fan? Get creative! Microwave an apple sprinkled with brown sugar and cinnamon to create a warm apple pie-like dessert. Add fruit to salads. Make your own sundae by chopping up some fresh fruit and topping it with vanilla yogurt and granola. Packing some fruit to snack on at work will easily help you consume your daily requirement.

5. Take time for a healthy breakfast rather than grabbing ready made donuts or muffins. If you have to run, just spread some natural peanut butter on whole grain toast for breakfast instead. The protein and healthy fat from the peanut butter and the fiber from the whole wheat bread will keep you satisfied for hours, instead of the sugar and white flour in donuts/muffins which will spike and crash your blood sugar levels, making you hungrier.

6. Don’t ignore hunger, especially between lunch and dinner. Most people tend to overeat at dinner because they let themselves get hungry during the afternoon. Snack on something healthy at work before heading home; this will help prevent extra snacking when you get home and control the size of dinner portions.

7. Healthy snack. Healthier food snacks and meals will include a little bit of fat, lower-glycemic carbohydrates, and lean protein.

Fruit and low-fat yogurt or cottage cheese

Homemade trail mix made with whole grain cereal, nuts and dried fruit; skip the M & M’s and chocolate chips!

Whole grain crackers like Ak-Mak , Wasa, and Kashi.  You can add with hummus or natural peanut butter for that combination of carbohydrate-protein-fat.

Baby carrots and hummus.

You can prepare healthy snacks ahead of time to have with you in smaller portion sizes.

8. Drink plenty of water. Thirst is often mistaken for hunger. Drink a glass of water first when you feel like snacking and see it is stops the urge to eat, or keep a bottle of water handy and sip from it frequently.

9. Watch out for the cream you add to your morning “cuppa joe”; it contains a lot of calories and artery-clogging fat. Consider switching to fat-free half-and-half or Garelick Farms Fit Milk and Hood Simply Smart which are lower fat milks (1% or fat free) that taste more like whole milk or 2% milk respectively.

10. If your weakness is chocolate/candy/cookies, set aside one or two day a week to indulge yourself (don’t forget portion control!!). It’s a self-imposed form of discipline and it gives you something to look forward to for the rest of the week! After all, it is important to enjoy the food you eat; small indulgences may help you stay committed to an overall healthy eating plan.

Bonus tip: Remember that healthy eating goes hand in hand with physical activity for weight management and overall health. The recommendation for adults is to accumulate 30-60 minutes (closer to 60 minutes for weight loss) of physical activity per day, including daily activities, aerobic exercise (3-5 times/week), weight training (2-3 times/week), and mindful exercise such as yoga and tai chi. Your body, mind and spirit will thank you for your efforts.iStock_000006937885Small

The Benefits of Omega 3’s

August 3, 2009 in Nutrition | Comments (0)

In addition, to eating lots of fruits and veggies and whole grains, getting enough Omega 3’s in your diet is vital.  Research has found that in order to prevent deficiency and to foster optimal health, EFA’s must be consumed daily.

There are two families of essential fats:Omega- 3 and Omega 6.  Proper cell function is dependent on a balanced intake of these fats.  The overabundance of Omega-6 fats (from refined vegetable oils, processed foods, and meat) in the Western diet has dramatically upset this balance.

Excess Omega 6 fats and a relative deficiency of Omega 3 fats, are contributing factors to many chronic health condiditons such as heart disease, diabetes, arthritis, ADHD, and depression.

The best sources of the Omega-3 fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are cold water fish such as sardines, anchovies, salmon, and herring.  The beneficial Omega-6, gamma linoleic acid GLA, is found in born and evening primrose oils.

The American Heart Association recommends 500 mg of EPA and DHA and that there should be a 3:1 ratio of Omega-6 to Omega-3 is necessary for optimal health.  The average American ratio is 15:1.  Therefore a recommendation of 1,000 mg of EPA or DHA is recommended to offset the imbalance of Omega-6’s we get from our diet.

www.nordicnaturals.com- a sustainable and green company offering Omega 3 supplements.

www.intuitivelywell.com