All About Gluten

Upon walking down the grocery store aisles, you may have come across several foods that are "gluten free."  They're not uncommon to see, and that simple phrase often finds its way onto cracker boxes, breads, soups, and all sorts of other products.  You may even have heard the phrase "gluten intolerant," and may know someone who has this condition.  But chances are, you're not really sure what gluten actually is, where it comes from, what it does, and why some people can't digest it.  Well, hopefully this article will clear things up, and you'll be able to look at those kinds of foods with a new sense of knowledge and understanding.  Hey, you might even try a few.

Gluten, unfortunately, is a pretty complicated substance.  It's what's called a "composite," and is made up of several different proteins.  It's usually found in wheat products, though there's a whole list of other grains that gluten can be found in, including rye, semolina, and barley.  If you're at all interested, the specific proteins found in gluten are: albumins, globulins, gletlins, and prolamins.  Pretty fancy names eh?  In the most basic terms, gluten is just another piece of the puzzle when it comes to grains.  It's just nature...right?

Gluten is usually used as an additive in the food industry to add texture to bread products, like crusts, muffins, or crackers.  Gluten can make things chewy and more substantial, "firmer" in a certain sense.  This makes it extremely useful for all sorts of baked goods.  Gluten is also an excellent protein source, containing about 23 g per quarter cup.  It's also an excellent source of iron.

So why take it out of food?  Why are there such huge advocates of gluten-free diets?  Is the stuff secretly bad for you?  How could it be?  It's just part of grains, and grains are healthy...right?  Well, the good news is that gluten isn't as bad for you as certain people make it out to be.  In fact, as mentioned above, gluten can be quite healthy in certain regards.  However, there is a good percentage of people that can't digest gluten, and suffer from what's called "gluten intolerance."

While this could come about from a wheat allergy, the most common form of gluten intolerance is a disease called celiac disease.  This disease isn't a fun one (not that any disease really is...), and basically prevents your body from absorbing the nutrients normally obtained through food.  How does it manifest itself?  Well, of all things, gluten is the culprit.  For people with celiac disease, consumed gluten actually damages the small intestine through a malfunctioning auto-immune response to the gluten itself.  Your body basically attacks its own intestines, and damages their abilities to absorb nutrients.  Not good.  Not good at all.

People who suffer from celiac disease, or another form of gluten intolerance, have to go on what are called gluten free diets.  These diets aren't easy, and used to be ridiculously restrictive (because so many things contain gluten), but the food options for gluten intolerant individuals are gradually increasing.  Generally all one has to do to find a gluten free variety of their favorite food is to look a little harder on the grocery store shelves. Most companies produce a gluten free variety of their popular products.

So what are the symptoms of gluten intolerance/celiac disease?

Celiac Disease Symptoms In Adults:

Return to Beginning of Celiac Disease Symptoms

• Anemia
• Arthritis
• Bone density loss
• Borborygmi (stomach rumbling)
• Depression and irritability
• Fatigue
• Infertility (see Celiac Disease and Infertility)
• Joint pain
• Nausea
• Seizures
• Numbness in the patient’s hands and feet
• Dermatitis Herpetiformis
• Urticaria

Celiac Disease Symptoms In Children:

Return to Beginning of Celiac Disease Symptoms

• Abdominal pain
• Abdominal distention
• Bloating
• Constipation
• Intermittent diarrhea
• Malodorous flatulence
• Weight loss
• Vomiting
• Delayed growth, stunted growth or Failure to Thrive
• Grayish stools with a foul odor
• Dermatitis Herpetiformis
• Urticaria

Those are two lists I pulled off of the first reference listed.  Now many are common occurrences with all sorts of diseases, so you'll definitely want to talk to your doctor about whether or not you may be gluten intolerant.  

But is gluten itself bad?  No, it isn't.  It's just certain bodies can't digest it, and in turn those people become very malnourished and sick quite quickly, without any real obvious reason.  Even people with extremely healthy diets can become quite sickly if they are unknowingly gluten intolerant.  I may suggest trying out a gluten free diet if you're experiencing a few of these symptoms.  Who knows, it may help.

So hopefully you now know a little more about gluten, its composition, its role in our bodies, and how it affects certain people.  Now you can look at those gluten free packages and know exactly what's up.  Cool...right?

GOOD LUCK!

References:

http://gluten-intolerance-symptoms.com/what-is-gluten/#what-is-gluten-4

http://gluten-intolerance-symptoms.com/celiac-disease-symptoms/

All About Salsa!

Ah yes, salsa.  God's gift to health nuts looking for something strong, flavorful and nutrient packed without all the calories.  In my opinion, it's hard to beat a good, natural salsa.  It'll go with all sorts of things, way more than you'd initially believe.  It isn't just an accompaniment to those tortilla chips, in fact those chips actually give salsa a bad rap.  I'm here to tell you today that on its own, salsa is not only delicious, but a very healthy snack that you'll want to get into your diet as soon as possible, especially if you want to spice things up from all those clean, bland, "boring" foods.  Let's check it out!

First, what is salsa?  Well the definition I found on thefreedictionary.com says:


A spicy sauce of chopped, usually uncooked vegetables or fruit, especially tomatoes, onions, and chili peppers, used as a condiment.

This leaves a LOT of room for interpretation.  I've had salsas that were sweet, with pineapple and mango.  I've also had some that are hot as heck, with habanero and green chili peppers.  I've had bean salsa, with black beans and corn and chickpeas (YUMMY).  And then there's the good old mild stuff on the middle shelf of the grocery store, an option that's still completely delicious despite being a little less adventurous.  You'd be amazed at all the different ingredients that can go into one salsa, and surprised at how natural a lot of those ingredients can be.  Here's the nutritional information for the average store bought salsa (For two tablespoons):

Nutrition Facts
Calories 9	(37 kJ)
% Daily Value 1
Total Fat	< 0.1g	< 1%
Sat. Fat	< 0.1g	< 1%
Cholesterol	0mg	0%
Sodium	198mg	8%
Total Carbs.	2.1g	< 1%
Dietary Fiber	0.5g	2%
Sugars	1g
Protein	0.5g
Calcium	8.9mg
Potassium	98mg

You can expect most salsas to have around 10-15 calories per two tablespoons.  This is very very low, especially in comparison to other sauces like ketchup, steak sauce, and especially mayonnaise (over 100 calories for two tablespoons!!!).

When it comes to salsa, the more natural it is, the better.  What do I mean?  Well a lot of the big name companies start to make their product a little overly processed, and you start to get ingredients that you wouldn't really want or need in salsa.  You also get a lot more sodium per serving, as well as a lot more sugar (they sweeten it up unnecessarily in order to sell more jars, obviously.)  To give you a comparison, let's take the sodium count in the salsa mentioned above (which is an average of all store brand nutritional facts), and a natural salsa I have in my fridge right now.

Theirs?  200mg of sodium per serving

Mine?  150mg of sodium per serving

50mg is a plenty big difference.  What salsa is it exactly that I have I'm currently munching on?  It's called "Wholly Salsa," and it's an all natural variant that tastes absolutely delicious.

There's even lower sodium counts out there too.  Here's another natural salsa's nutritional information:

80mg of sodium!?  That's pretty darn low, especially for salsa.  I'm going to have to check this stuff out (though it does look like they added a little sugar).

So why is salsa so healthy and low calorie?  Well the credit goes mainly to its main ingredient: VEGETABLES.  That's right, the low calorie, complex carb, nutrient packed meal item we often like to "accidentally overlook."  You get a ton of vitamins and minerals from salsa that you wouldn't get from other sauces.  In my honest opinion, salsa is quite the find for any dieter, because it can quickly make bland, tasteless foods quite delectable and desirable.  Want some examples of how I personally use salsa?  SURE!

On Sandwiches- That's right, nothing spices up tuna or turkey like a little bit of salsa.  It gives the sandwich an amazing natural kick and barely changes the nutritional info at all.  It has completely replaced mayonnaise in my diet, and definitely does the job well.

On Salads- Want a replacement for that fatty, calorie loaded ranch?  Try salsa!  Believe me you won't miss the saturated fat, or the taste, because you'll be too busy enjoying all the powerful flavors of your salad coated in a beautiful medley of spice and savory goodness.  Did that sell you?  I hope so.  Try it today, it's an amazing low calorie salad topper.


As a Veggie Dip- I love to dip raw vegetables in salsa.  They go together perfectly, and compliment each other in a way that's quite delicious.  I guarantee you won't look at plain old cucumber slices the same ever again after you've had them with a spicy bean salsa.  My personal favorite though is a bowl of cooked baby carrots with a little dish of dipping salsa.  I've been known to have that snack at least three times a day.  TRY IT!

In Omelettes- Now this one is truly awesome.  Throw some salsa into your next omelette, along with some mushrooms, onions, and whatever else you may desire, and be prepared for one amazingly delicious breakfast.  Eggs go great with salsa in general, so don't worry about ruining either flavor.  Plus, when salsa gets warm, it's extra delicious, as more of the aromas and flavors are released.

Plain- Yes you read right, I've been known to eat this stuff plain!  just a few spoonfuls at a time of course (though usually the entire package has less than 200 calories), to avoid too much of a sodium intake.  But don't be afraid to have a spoonful when you feel like it.  It will barely make a dent in your daily calories and is a great way to get a few more vegetables in your diet.  Plus it can really curb the appetite with all those nice flavors!

So get to your grocery store and pick up a jar of salsa today!  It's versatile, delicious, and above everything else, EXTREMELY HEALTHY!  Low calorie, high nutrient, what more could you ask for?  Pick what ever kind you like best, and start trying it out.  Believe me, your taste buds and your figure will both thank you.

Some like it hot, some like it chunky, some like it sweet. It's up to you.  GOOD LUCK!

Keep Those Joints Healthy

Joint health is a big deal to me, and should be to you as well.  Your muscles can't do their job efficiently if they're inhibited by stiff, painful joints.  And believe me, a pain in the elbow or knee that won't go away is not a fun thing.  It's obvious that maintaining joint health should be something you do proactively, and there are several ways that you can make sure those bodily hinges stay nice and lubricated as both the age goes up and the workouts get tougher.

A lot of joint health can be maintained merely through a healthy diet.  Many vegetables, fruits, meat, and dairy products contain a lot of the nutrients needed to keep your tendons sliding smoothly time after time.  But there's a lot that can be said for supplementation too, certain pills and medications that really make a difference when it comes to stiff joints.  Let's examine a few proactive measures you can take both through diet and supplementation that will keep you walking pain free for many years to come:

Calcium:  We've all heard this since we were kids.  "Drink your milk, it'll build strong bones!"  And it's true, Calcium plays a large role in bone and joint strength.  The body uses it to increase bone mass (especially in children) so that bone problems are far less likely later in life.  What are some foods rich in calcium?  Well you had it right from the beginning with the dairy products.  Milk and cheese are great examples of food rich with calcium.  Also, almonds, several herbs, and yogurt are all packed with the stuff.  Make sure you consume a good amount of Vitamin D and Potassium as well, because both those nutrients will aid in the absorption of calcium.

Fish Oil/Omega 3 Fatty Acids:  These fatty acids are most often found in fish, and go a LONG way in helping your joints slide smoothly and pain free.  They decrease joint inflammation, and fish oil has been known to work wonders for those with Rheumatoid Arthritis and other joint conditions.  It's a great preventative medicine as well, and will encourage healthy joints throughout your life.  I don't supplement fish oil, I eat plenty of fish as it is.  Fish like tuna, salmon, herring, crab meat, shrimp, and krill all contain significant doses of Omega 3's.  However some people like to supplement fish oil in pill form with their morning medication, and this is a great way to ensure your joints are getting what they need.  If you take a trip down to your local pharmacy, you'll find that fish oil comes in all sorts of different dosages.  It can be confusing, but you can't go wrong with a light/medium dose.  If you're really confused, talk to a doctor or pharmacist.  Here's a quote from healthyomega3.com about fish oil dosage:

The best fish oil supplements contain 280 mg of DHA and 120 mg of EPA per capsule.  (That’s more than double the normal amount of DHA in most “average” capsules). A total of 400mg of DHA and EPA.

So 2 capsules a day will give you 800 mg in total, around the level proposed by the AHA. And the recommended dosage, (taken from the label), for adults is 2 capsules a day.

Fish oil/omega 3 fatty acids support heart health as well, so they're a very useful tool in any nutritional diet.


Glucosamine/Chondroitin:  This is one of the most famous joint health supplements in any runner's bag of nutrition related tricks.  It's been known for a long time that daily supplementation of a Glucosamine/Chondroitin pill can help those joints slide smoothly.  I've always associated it mostly with knee pain, but any joint pain is fair game to be cured by this wondrous little pill.  Here's a great explanation from about.com regarding why these two supplements are so important:

How do glucosamine and chondroitin work?
Glucosamine and chondroitin are two molecules that make up the type of cartilage found within joints. Inside your joints, cartilage undergoes a constant process of breakdown and repair. However, to be properly repaired, the building blocks of cartilage must be present and available. The theory behind using the glucosamine and chondroitin joint supplements is that more of the cartilage building blocks will be available for cartilage repair.

• Glucosamine is a precursor to a molecule called a glycosaminoglycan-this molecule is used in the formation and repair of cartilage.
• Chondroitin is the most abundant glycosaminoglycan in cartilage and is responsible for the resiliency of cartilage.

Some will say that it's questionable as to how well an oral supplementation of these two nutrients will inevitably work, but there are many success stories out there that support the theory that a G/C pill in the morning can really make a difference with joint health and comfort.  I have experimented with the pills myself, and while I've never noticed a giant difference, they do seem to help my knees stay strong after all the squats I do.  Hey, better safe than sorry right?


And there's a little explanation of what you can do to actively keep your joints healthy and pain free.  Keep on that healthy diet, and experiment with supplementation if you're starting to feel some pain.  Again though, I don't claim to be an expert in the field, so I would suggest talking to a doctor or pharmacist if you're really looking to get some answers as to what could really help.

Keep healthy, stay mobile, and as always, good luck!

Chew Gum, Stay on Track

Even as I type this, I'm already chewing a piece of gum.  I'll be honest, I love the stuff, and I'm not alone.  Thousands of people chew gum for different reasons, whether it be to freshen their breath, cure temporary boredom, work out the jaw, or even help them stay on their diet.  Gum is a great tool in many regards, and if you don't already chew it on a regular basis, I hope this article might help you to take advantage of some of the benefits gum can offer.

First of all, before I say anything else, I recommend SUGAR FREE GUM.  This is the stuff you want, not its sugar packed cousin.  Sugared gum will have quite a few more calories and will most likely spike your insulin unnecessarily, kicking your diet off track little by little.  Sugar free gum only has sugar alcohol, which is only partially digested, so the calories are next to naught.  There are between 3.5 and 5 calories in sugar free gum, depending on whether you get the longer flatter pieces, or the shorter, more compact, thicker pieces.  Just check out the nutrition label on the back of the package.

So what are some of gum's most awesome benefits?  Let's examine a few, shall we?

Curbs Appetite:  Yes that's right, gum might keep you from overeating.  Because the action neccessary to chew gum so closely resembles consuming food, you may be able to trick your body into thinking it's actually receiving food when you're actually not!  Neat!

But don't go overboard on this nifty little fact.  Gum won't keep you full, and generally the effect will wear off or even reverse after a certain amount of time, because your stomach keeps expecting food it's not getting.  Gum should never be used as a meal replacement, or even a snack replacement.  It should be used as temporary tool to curb any existing hunger after you've known you already ate enough, or wish to take the edge off before a meal.  Simple things like that.  It doesn't work miracles, but it can definitely help you stay on track.  For example, it's said that gum chewers consume up to 10% less than non-gum chewers.  Not a bad figure, especially for such a simple solution.

Decreases Anxiety:  I bet you've noticed this effect before, as I certainly have.  Gum can help calm your nerves, as it focuses the mind elsewhere and gets rid of a little pent up, tension related energy.  This effect, in the long run, can end up helping you eat less, because anxiety is a HUGE culprit of binge eating.  If you're a little nervous, a simple stick of gum might do wonders for you.

Oral Health:  OK, I'm not going to say that chewing gum is a replacement for brushing your teeth, so don't get too excited.  But studies have show that chewing sugar-free gum can both directly and indirectly decrease the effect of plaque on your teeth.  Direct effects may include the actual removal of harmful food matter off of your teeth, and indirect effects include the stimulation of salivary glands which will help to fight the effects of plaque after a meal.  So pick up a stick of gum after dinner and you might impress your dentist a little more come your next appointment! (Though they always seems to complain anyway, don't they?)

Cognitive Performance:  Amazingly, gum can help your mind perform more sharply and efficiently.  There have been all sorts of studies done on gum and its effects on the brain, and many have shown that chewing gum can help test/school performance as a whole.  In fact, this article describes one of the studies quite well:

It turns out there’s an excellent rationale for this long-standing cultural habit: Gum is an effective booster of mental performance, conferring all sorts of benefits without any side effects. The latest investigation of gum chewing comes from a team of psychologists at St. Lawrence University. The experiment went like this: 159 students were given a battery of demanding cognitive tasks, such as repeating random numbers backward and solving difficult logic puzzles. Half of the subjects chewed gum (sugar-free and sugar-added) while the other half were given nothing. Here’s where things get peculiar: Those randomly assigned to the gum-chewing condition significantly outperformed those in the control condition on five out of six tests. (The one exception was verbal fluency, in which subjects were asked to name as many words as possible from a given category, such as “animals.”) The sugar content of the gum had no effect on test performance.

That's pretty remarkable if I don't say so myself.  Although I bet you're asking why this effect occurs.  This article goes on to state that this temporary sharpening of the mind (yes it's temporary, in the same article it said effects were only noticeable for about 20 minutes) is due to "mastication-induced arousal."  Now don't read that phrase out loud, as it will probably cause you to burst out laughing, but it basically means that chewing something wakes you up and causes you to be more alert.  It's a pretty simple concept, yet definitely one worth noting.

Chewing gum can definitely be an advantageous activity, and the great news is that it's probably one you already enjoy.  So chew with confidence, as you know you're doing your body a bit of good!

Remember, sugar-free.  Good Luck!


A few References:

http://www.wired.com/wiredscience/2011/11/the-cognitive-benefits-of-chewing-gum/

http://www.wrigleydentalcare.com/orbit_us/media-area/articles/the-oral-health-advantages-of-chewing-sugarfree-gum/index.htm

Stress Relieving Food

Eating a poorly balanced diet can do more than change your outward appearance.  In fact, processed food can  degrade your mental state to severely frustrating levels.  Bad food stresses you out!  No one likes stress, it can make every new day a beast to tackle, and can affect things like social relationships with others, work quality, workout quality, and even your sleep cycle.  A healthy diet is one of the greatest ways going to manage stress levels, and there's no doubt in my mind or the mind of top scientists that healthy foods will make you feel a heck of a lot better.  Let's examine what's in healthy food that can really combat stressful situations.

First of all, this won't be one of those "top 10 food" articles for stress relief.  I don't take much stock in those kind of lists, especially because the nutrients those foods contain that somehow make them "top 10" worthy are in fact shared by hundreds of foods that are equally as good for you.  To ignore such amazing diet choices is a very poor and naive idea.

So what foods do the best job of combating stress?  Well that's not a hard question to answer, and I honestly bet you could take a seriously good guess.  Healthy foods like Vegetables, fruits, and whole grains do an amazing job at providing your body with the nutrients you need to produce the hormones needed to fight off excess cortisol, one chemical associated with stress when excreted in excess.

Both Vitamin C and omega 3 fatty acids are incredible combatants of excess cortisol, and therefore can significantly decrease stress levels.  Foods rich in these are most vegetables and fruits (bell peppers, asparagus, tomatoes, green beans, apples, oranges, bananas, etc.), and lots of fish including salmon, tuna, crab, herring, swordfish, and many other varieties.

Foods high in folic acid are also great stress combatants, and once again, these foods include most any vegetable you can think of, especially dark, leafy green vegetables like spinach, asparagus, cucumbers, and many others.  Try a few for dinner tonight!

Another main cause of stress is the excess of free radicals in the body.  Free radicals are atoms that have an unpaired electron in their outermost (valence) shell, which makes them extremely unstable and damaging to human cells.  Certain nutrients have been shown to eliminate free radicals quite effectively.  Foods high in anti-oxidants will do the best job at eliminating these pesky little guys.  Foods high in anti-oxidants include most fruits, like blueberries, pomegranates, apples, bananas, raspberries, strawberries, etc.  A fruit, helping you to feel better?  Who would've guessed.

Certain other nutrients will help to combat free radicals very efficiently as well, including many vitamins and minerals such as vitamins C, B2, and E.  Surprise surprise, most fruits and vegetables are very high in all three of these.  Get some into your diet!


So there you have it.  Simple really, eat well, feel great!  Who knew?  Keep healthy foods in that diet of yours, and you'll do more than keep slim for the holidays.  With all that's going on these days, I'm guessing you could use all the chipper attitude you can muster, right?  Let those healthy foods help you out!

Eat your veggies, keep smiling, and as always, good luck!

Kim's Best Pumpkin Bread

Today's the start of Thanksgiving Break!  I plan to write a whole bunch of T-giving related articles, but today I'm pretty darn busy with packing up in order to drive from Potsdam to Vermont right after classes end, and as a result I don't have time to post an in depth article.

That doesn't mean I'm going to let you guys suffer though, in fact I'll reveal to you a little gem of a recipe that I absolutely LOVE.  It goes by the name of "Kim's Best Pumpkin Bread" and is the moistest, tastiest, and overall best flavored bread I've had in a long time.  It's pretty darn healthy for what it is, and can be made even healthier through the replacement of oil with applesauce and a portion of the sugar with a zero calorie sweetener like Truvia.  At some point I plan to post a modified version of this very recipe where the changes have been made, so you know exactly what to put in.  Have fun with this one though, I bet you'll love it!

Ingredients

• 1/3 cup fat-free milk 
• 2 1/2 tablespoons vegetable oil 
• 2 large eggs 
• 2 large egg whites 
• 1 (15-ounce) can pumpkin 
• 2 cups all-purpose flour 
• 1 cup quick-cooking oats
• 1 cup sugar 
• 2 teaspoons baking powder 
• 2 teaspoons ground cinnamon 
• 1/2 teaspoon baking soda 
• 1/2 teaspoon salt 
• 1 cup raisins 
• 1/4 cup chopped pecans 
• Cooking spray 

Preparation

• Preheat oven to 350°.
• Combine the first 5 ingredients in a medium bowl; stir well with a whisk.
• Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 6 ingredients (flour through salt) in a large bowl; make a well in center of mixture. Add pumpkin mixture to flour mixture, stirring just until moist. Fold in raisins and pecans.
• Spoon batter into 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on rack.
• Note: To freeze individual slices, place in heavy-duty zip-top plastic bags. Remove excess air from bags; seal and freeze up to 4 months. To thaw, let stand at room temperature.

Nutrition Facts

Serving Size 53.6g

Amount Per Serving

Calories  119 Calories from Fat  27

% Daily Value*

Total Fat  3.0g 5%

Saturated Fat  0.5g 3%

Trans Fat  0.0g

Cholesterol  18mg 6%

Sodium  88mg 4%

Total Carbohydrates  20.7g 7%

Dietary Fiber  1.3g 5%

Sugars  9.2g

Protein  2.8g

Vitamin A 56% • Vitamin C 1% Calcium 3% • Iron 6%

* Based on a 2000 calorie diet Nutritional details are an estimate and should only be used as a guide for approximation.

Legend

 Fat
 Protein
 Carbs
 Alcohol
 Other

Calorie Breakdown (?)

Daily Values (?)

Read more:http://caloriecount.about.com/kims-best-pumpkin-bread-recipe-r73638#ixzz1eL66vCua

THIS BREAD IS DELICIOUS!  I've been eating a slice with breakfast every now and then, just because it's a great simple carb source that will wake you up quickly.  Also, foods high in sugar should be consumed earlier in the day so that the body actually has time to make use of them instead of storing all that sugar as unwanted fat.  

Again, I hope you guys enjoy, and stay tuned for the modified recipe!