Does maintaining a gluten-free lifestyle measure up to the promised hype of feeling better? That’s the million dollar question. Let’s take a look at this more closely and recap what we already know about gluten.
Gluten is a composite of storage proteins found in wheat, barley, rye, and oat. It gives elasticity to dough, helps it rise, keeps its shape and gives food a chewy texture. But here are a few reasons why gluten has earned a bad rap:
Gut Inflammation. The proteins in wheat are gut irritants which dig into the lining of the gut wall, causing amylase trypsin inhibitors to provoke an inflammatory immune response.
Increased Intestinal Permeability. The gut is a patrol system that regulates which nutrients may enter and which may not. Inflammation in the gut caused by gluten halts that process of control. It loosens the junctions between cells in the gut wall so too much stuff can pass through. Hence the name of “leaky gut.” This leak is thought to be the number one contributing factor to developing autoimmune disease.
Vulnerability to Gut Autoimmunity. Gliadin is a component of gluten and once it enters the system, the problems begin. The exposure to gliadin causes one’s body to form antibodies against its own tissue, thereby creating an avalanche of toxins. Gluten-related inflammation may also be a factor in the development of Crohn’s Disease.
Autoimmune Reactions. Studies have found wheat exposure might be causing autoimmune issues even without evidence of celiac disease. With the abundance of GMO’s, there have been an exponential surge of autoimmune disorders thought in part due to the toxic effects of gluten.
Symptoms of gluten sensitivity can vary. Some common ones include:
- Mood changes
- GI issues
- Poor sleep
- Rash (Dermatitis Herpatiformis is specific to gluten)
- Hormone dysregulation
- Hair loss
- Weight changes
- Joint/muscle pain/swelling
If these are reasons enough to make you want to consider cutting back on gluten, here are steps you can take to make the process a little easier.
- Get educated. There is nothing more empowering than understanding exactly why you are choosing this path. When I first began my gluten free journey it was not by choice, but out of necessity. I was one of the few that experienced all 10 of the above symptoms. It was daunting and overwhelming. I simplified the process by reading. A great way to start is with the book “Wheat Belly” by Dr. William Davis. Dr. Davis takes you through the history of how gluten has become toxic to our system. Sit with the information and absorb the rationale of why maintaining a gluten-free diet can be life-saving.
- Make a list of the foods your currently eat. Rather than trying to figure out which foods do or do not have gluten, start by streamlining and looking at your own diet. Make a list of all the foods and ingredients you eat on a regular basis. Then begin researching that specific food. Remember – gluten is not listed as an ingredient. It is a protein! You won’t find it on the label. You will learn over time how gluten is disguised in various forms.
- Start slowly. Don’t expect yourself to change overnight. It is not safe for the body, nor is it healthy. Start by decreasing a certain percentage of what you are currently eating. For example, eat only one slice of bread with your sandwich rather than two. This small change can make a significant impact. Remember, gluten is inflammatory. As you decrease your intake of gluten, body inflammation also diminishes. This will result in decreased cravings and an overall decrease in inflammation.
- Limit the gluten-free foods. While reaching for gluten-free cookies is nice when you need that sugar fix, gluten-free products are filled with other ingredients and chemicals that are not good for us. In August 2013, the FDA issued a final rule, effective August 2014, that defined the term “gluten-free” for voluntary use in the labeling of foods as meaning that the amount of gluten contained in the food is below 20 parts per million. This means only a small portion of the food needs to be gluten-free to earn that label. It very well could be that the other portion in the food is not. If you wouldn’t eat a regular cookie, then you shouldn’t be eating a gluten-free one. Indulgences are ok as long as they remain on that special occasion.
- Clear out expectations. Lose the idea that going gluten-free will be the “IT” weight loss miracle. Because it is not! If you lose weight from removing gluten, it is because you are caliberating your metabolism. While weight loss may be an added benefit, the real reward is overall health. When the body is balanced and brought to its natural homeostasis, everything will be in perfect working order, including the weight. Don’t chase the weight loss. Allow it to present itself to you along with all of the other great benefits!
Gluten-free eating is truly not the next fad. There are many, and more to come, unfolding studies and evidence of benefits to living gluten free. It is not a quick fix. We didn’t get here overnight. So stay the path. Stay focused. Stay determined and above all STAY COMMITTED!
CHANGE IS COMING!
Why not consider giving the gift of health this year? We all know that the spirit of the holiday is anchoring into gratitude but nevertheless, the gifts that need to be purchased can sometimes weigh down our spirits. While keeping true to the idea of getting healthy, I thought it would be fun to combine the spirit of the holidays with the inspiration of mind, body, and the soul connection.
Even if your family or friends don’t have health gadgets at the top of their wish list, it may serve them well for you to open the possibilities of healthy living.
Here is a list of possible fun gift ideas that could ignite their interest in achieving the perfect mind, body, and soul connection:
- Personal Training Sessions. Don’t be afraid to approach personal trainers to see if they would be willing to offer packages of 3 or 5 sessions. All it takes is one wow workout and they are hooked.
- Heart Rate Monitor. Even though this maybe on the higher price range, the investment is well worth it. Some great reputable brands include Polar (my personal favorite), Garmin, Timex, FitBit. Many more are available and really comes down to ease of use and personal preference. Don’t underestimate the power of what a heart rate can indicate. It is so much more than how many calories are burned.
- Group Yoga Sessions. Approach your local yoga studios to see if they would be willing to do a semi-private class with your closest kith and kin. Perfect gift that comes with the perfect opportunity for bonding time. To add a little flavor to this, consider a monogramed yoga mat.
- Cooking Lessons. Whether it be at your local grocery store or with independent chefs, learning to cook healthy can be exactly the experience needed to get a taste of how easy and how wonderful healthy living can be. A great local place that offers healthy eating/cooking classes is Kitchen Conservatory.
- Healing Energy Sessions. This absolutely has to be my favorite gift to give and receive this season. There are some incredible healers, with Catherine Millman being one of my favorite. Energy Healers can be masters in the art of emotional and physical therapies for the mind, body, and Soul. It is truly amazing how the body recovers/heals when it is understood, nurtured, and loved. A truly unique and personal gift with an all-encompassing bow around the package!
- Meditation Workshops. Let’s face it, sitting for any length of time with your eyes closed with nothing to do is hard for anyone, but the power of silence is astonishing for the health when done collectively as a group. The healing energy not only has been shown to stabilize physical ailments, but it also contributes to recovery. There are many meditation centers locally to considering asking.
- Home Made Recipe Book. Compile all of your favorite recipes, tips and techniques into a “What’s What of Healthy Living.” Adding that extra personal touch adds a little extra bit of holiday cheer.
- Fitness Flash Cards. Genius idea for any family or friend who feel they don’t have time to work out. Now they have no excuses! These flash cards are available online. Each card has a description of an exercise, how many reps etc. They can pull random cards from the deck or create a designated workout. How easy and useful of a gift is that!
These are only a sprinkle of the possibilities that can be considered to draw others into healthy living. With the endless confusion of deciding which gift is appropriate, I invite each of you to change the thought process and gift others with the inspiration and choices you have made to live a healthier more fulfilling life.
As 2016 comes to a close, my well wishes that 2017 may open with the highest and purest intentions of health and healing.
Happy Holidays to you and your families!
Oh the dreaded holiday weight gain. The mornings are dark, the air is crisp, and holiday season is lurking upon us. That’s not the only thing creeping up. The dreaded winter weight is fast approaching. No way Jose! Not this year!! Do you know how simple it is not to gain weight this winter but still enjoy everything you love?? Read on….
- Start your morning off with warm green tea.
Green tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. Antioxidants are substances that fight free radicals — damaging compounds in the body that change cells, damage DNA, and even cause cell death. Many scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems, including cancer and heart disease. Antioxidants such as polyphenols in green tea can neutralize free radicals and may reduce or even help prevent some of the damage they cause. **
- Invest in a heart rate monitor.
We overestimate how high our heart rate really increases during exercise. Perceived exertion, where we think we are working harder than we are, is the biggest road block to weight loss. Invest in a heart rate monitor and let the numbers do the talking. Popular brands include: Polar (my personal favorite), Garmin, Fitbit etc. Available online. Average price: $70-$200. It’s worth it!
- Maintain consistency.
Take it one step at a time. Change doesn’t occur overnight. Train your body and your mind to remain on a schedule. Be steadfast and disciplined with sleeping, eating and exercising.
Your body doesn’t like surprises. When you maintain a rhythm, no doubt there will be a physiological response to exercise…weight loss. Weight loss is simple. It is not rocket science. Calories in minus calories out equals weight gain or weight loss.
4. THERE IS ABSOLUTELY NO EXCUSE NOT TO EXERCISE.
There is enough time in the day to dedicate to your body. With the amazing advancements in the health and fitness industry, there is no shortage of resources to help you get moving. Don’t complicate exercise. It doesn’t have to be at a gym or in a structured setting. Just move!!
An hour workout is ONLY 4% of your day! There is NO excuse not to exercise!
- Give yourself a break.
Enjoy those favorite foods. When you enjoy your favorites (in moderation of course), a surge of endorphins is released that leads to a happier you. This catalyst effect helps lower cortisol which means weight loss. Be wise with your choices!
Just like anything else, take a deep breath and take the first step. You are not in this journey alone. The weight loss is just the cherry on top. You are so much more than that!
Here are some quick go-to exercises to keep you moving this holiday season! Plug in your favorite music and here we go:
Exercises on the go:
- Warm-Up : Jumping Jacks-2 minutes
- Push-Ups: 2 minutes (break after one minute)
- High knees: 2 minutes
- Power abs: 20x crunchies; 20x bicycles; 20x scissor kicks; 20 sec plank- x2 rounds
- Alternating chair step ups: 2 minutes
- Standing leg abductors: 1 minute each leg
- Tricep dips: 60 sec feet on the ground; 30 sec right leg raised, 30 sec left leg raised.
- Alternating plyo lunges: 2 minutes
Is your heart rate up yet?? I hope you have your heart rate monitor!! WATER BREAK
- Bicep curls with bands: 16 reps. X3 rounds
- Elbow plank hold: 2 minutes
- Downward dog/alternating knee pull-ins: 2 minutes
- Superman back extensions: 12 reps. X 3 rounds
- Interval cardio – Max calorie burn-all out 5 minutes: ONE MINUTE EACH EXERCISE:
1. Run in place
2. Jumping jacks.
3. Plyo squats.
4. Jump rope.
- Cool down and stretch
YOU DID IT!!!!
Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits and achieveing and maintaining OPTIMAL health, CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.
**Source: Green tea | University of Maryland Medical Center http://umm.edu/health/medical/altmed/herb/green-tea#ixzz2ebgAocBQ — University of Maryland Medical Center
It’s the holidays, and there is food everywhere you turn. From office parties to family events, it’s one long chow fest from Thanksgiving to New Year’s Day. Put that all together with the emotions of the season and your weight loss efforts can come to a halt. The holiday stress, the lack of sleep, and the flood of emotions that come with it will have all that comfort food calling your name.
The good news is that it is possible to keep all the holiday feasting from ruining your diet. Experts say that the best way to start is by finding what your holiday overeating triggers are.
Emotional Triggers of Overeating
Emotional eating is a way to either soothe or suppress your emotions. These feelings include stress, anger, fear, sadness and loneliness. Major events in your life, like the holidays, can set off negative feelings that lead to emotional eating, which in turn disrupts your weight loss plan.
Stress is an emotional trigger that stimulates over production of cortisol, also known as the stress hormone. Cortisol triggers cravings for high-fat, sweet, and salty foods. The more uncontrolled stress that you have in your life, the greater the chance you will turn to food for emotional relief.
Emptiness and boredom are emotional triggers. People eat to give themselves something to do or to fill a feeling of emptiness. Next time you find yourself opening the refrigerator, ask yourself, are you really hungry or just really bored?
Nostalgia is an emotional trigger. Those memories of baking Christmas cookies with your mom or grandma, or sitting down around the table with your family for a huge meal can trigger you to eat even when you aren’t hungry. Perhaps you were given a sweet treat when you were younger to make you feel better and you yourself automatically going back to that habit when you feel sad now.
Social influences can be an emotional trigger. Getting together with friends or coworkers to have a meal is a way to relieve stress, but it can also lead to you overeating. It’s easy to eat when the food is right in front of you and everyone around you is eating. Perhaps you eat because you feel nervous in social situations or because you don’t want to be the downer at the table.
Stress-Taming Foods You Can Eat Before the Party to Feel Full
Stress management is a powerful wellness tool. Foods can help ease your stress in many ways. Comfort food, like a bowl of hot oatmeal, can boost your serotonin, a calming brain chemical. Other foods can decrease the levels of adrenaline and cortisol, thereby decreasing your appetite. These foods can also help you feel more full before attending that holiday party.
Complex carbs trigger the brain to make more serotonin which help stabilize the mood swings that lead to over-indulging. Complex carbs take longer to digest and help regulate insulin functions. By stabilizing insulin release, the blood sugars remain constant, therefore keeping you full longer. Excellent choices include whole-grains, pasta, oatmeal, and high fiber vegetables.
Oranges are a great comfort food because of their high Vitamin C content. Vitamin C can tame stress levels while boosting your immune system. A recent study showed that people with hypertension (high blood pressure) and high levels of cortisol returned to normal levels faster when they took Vitamin C before a stressful event or task. An adequate dose of 500mg of Vitamin C appears to be effective.
Spinach is an excellent source of magnesium. Low magnesium levels can trigger headaches and fatigue, making your stress levels rise. Spinach not only helps raise magnesium levels, but also restores iron. Both magnesium and iron play a vital role in controlling cortisol release. If spinach in not your thing, try other green, leafy vegetables as alternative options. Soybeans and salmon are also great sources of magnesium.
Omega-3 fatty acids, such as those found in fish like salmon and tuna, can prevent surges of cortisol and may also help to prevent heart disease, depression, and PMS. To keep your Omega-3’s flowing, plan to eat 3 ounces of fatty fish at least two times per week.
Green Tea– In a recent study, volunteers who drank a bottle of tea (fortified with green tea extract) every day for three months lost more body fat than another group who drank a bottle of regular oolong tea. The catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly reduce body fat.
Water– Water is a keeping-it-off superfood. Research suggests that people who drink liquid carbohydrates (in the form of soda) are more likely to consume more calories than their body needs.
Avoid Foods That Increase Your Hunger
While trying to maintain your weight during the holidays, there are some things you should avoid that might stimulate your appetite and actually not be good for you.
Anything white– white flour that is used to make white bread has been stripped of bran, which takes away the grain’s full-feeling fiber content. Eating white bread spikes your insulin levels. Avoid it.
Juice– Juicing is all the rage these days, but juice contains all the sugar in your favorite fruit, but none of the fiber that comes in the pulp and skin. Drinking a glass of juice can send your blood sugar levels up quickly, and back down again, bringing on hunger. Opt for a smoothie instead.
Salty snacks-Snacks like chips and pretzels, are quick digesting simple carbs that will spike our insulin levels. Salty snacks will also cause you to crave more sweets. Stay away from them.
Fast food – The more you eat the more you want! Trans fats inflame your stomach, which impairs the body’s ability to produce dopamine and serotonin, the neurotransmitters that control your appetite. Trans fats also block absorption of important minerals and vitamins that help with early satiety. High fructose corn syrup found in fast foods will lead to insulin resistance causing glucose stores to convert to fat, which leads to those dreaded holiday pounds. No matter how good it may taste, it is not worth it!
Don’t let your hard work and efforts during the first 10 months of the year be sabotaged by poor choices made in these last few weeks. Let the joy of the holidays uplift your spirit!
I wish you and your family a very happy, safe, and joyful holiday season and a prosperous and blissful New Year!
Dr. Raman’s Concierge Medical Practice is focused on holistic care and good health maintenance. For more information on healthy eating habits, CONTACT our office today to schedule your appointment. You can also learn more by following Dr. Raman on Facebook, Twitter, LinkedIn and Pinterest.
It’s that time of year again; that whirlwind holiday season of parties, baking, and gift-giving. While this season is supposed to be about love and family, it is also the cause of stress for many people. More than 80% of people find the holidays to be a very stressful time, but what is it about the holidays that makes it so stressful?
What is the Cause of Holiday Stress?
Doing too much can be part of the problem. The problem with holidays is that it can be too much of a good thing. Too much stress can have a negative impact on our mental and physical health. Too many fun activities can leave us feeling crazed rather than content.
An overload of parties and gift-giving can lead you to eat, drink, and be merry just a little too much. It’s tempting to overspend on gifts, eat rich desserts, or drink too much alcohol. If you do, you are left to deal with the consequences. In these tough financial times, finding less expensive gifts can be a stress trigger all on its own. Holiday debt is a stressor that can linger long after the season is over.
Too much togetherness can also be a stressor. Sure, you love to see your family and catch up, but too much of being together can make it hard for family members to keep a healthy balance between togetherness and alone time. This can bring more dread than cheer. On the other hand, maybe you don’t get to see enough of your family. Loneliness can be just as stress full, if not more.
So how can you get through this time of year and still keep the holiday cheer?
Yoga for Reducing Holiday Stress
Try a standing side stretch to open yourself up to calm feelings. Holding an open posture for two minutes can lower stress hormones and increases testosterone that can induce confidence.
You can breathe your way to calm control. Deep diaphragmatic breathing turns on your parasympathetic nervous system and blocks your body’s production of stress hormones and stimulate the feel-good hormones.
Raise your feet above your heart. It only takes 30-60 seconds to take the pressure off of your tired legs. It also improves circulation and helps to decrease swelling.
Yoga has been proven to raise endorphins, lower cortisol and balance thyroid. So why not try taking your stressors to the mat?
Stress Relieving Foods
Peppermint is a stress reliever because it contains manganese, iron, magnesium, calcium, folate, potassium, and copper. It also has omega-3 fatty acids, vitamin C and Vitamin A. You can make a soothing peppermint tea, add peppermint leaves to your salad, or put some in your hot cocoa.
Broccoli is full of stress-relieving B vitamins. It also contains folic acid that helps to relieve stress, anxiety, panic, and depression. Broccoli, asparagus, kale, and other dark green vegetables have vitamins the help replenish your body during stressful times. Those with thyroid issues should be mindful of consuming smaller amounts so as to not trigger a thyroid relapse.
Pumpkin seeds are a great source of protein and omega-3’s. Omega-3’s help to protect against high blood pressure and improve mood. They also contain glutamate, which is used by your body to make gamma-amino butyric acid (GABA). GABA is an anti-stress brain chemical that helps reduce anxiety.
Almonds are great relievers of stress. They are packed full of vitamin B2, vitamin E, and zinc. Vitamin B helps in the production of serotonin, which helps regulate mood and relieve stress. Zinc has been shown to fight negative effects of tress. Vitamin E in an antioxidant that gets rid of free radicals related to stress.
Don’t let the stress of this holiday season effect your health and well-being.
For more information on natural ways to relieve stress, CONTACT our office today to schedule your appointment.