Who Really Needs to Eat "Gluten-Free"

Gluten-Free:  This is a popular buzz word/phrase right now.  Do you follow a nutrition plan that is gluten-free?  Why do you choose that?  If it's because you suffer from some sort of problem/syndrome/condition such as irritable bowel syndrome (IBS), Crohn's disease, ulcerate colitis, fibromyalgia, or rheumatoid arthritis (RA), then you are probably on the right track.  If you choose to go gluten-free just because you "heard" gluten is bad for you, then you might be missing out on some important nutrients.  In this scenario, eating gluten-free is not really necessary.

First let's talk about gluten and find out what it is. Gluten is a protein found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).  Gluten gives elasticity to baked goods, helping them to rise and keep their shape and also resulting in that chewy texture we associate with freshly baked bread.  With that being said, think about all of the foods (and drinks) you have consumed in your lifetime that contain wheat, barley and rye.  For all of you beer/whiskey/rye drinkers out there, that should have caught your attention.  A gluten-free diet is not just about avoiding wheat bread and some pastas but also avoiding some of the alcoholic drinks made with these products. 

In general, here is a short list of products that may contain gluten UNLESS THEY ARE LABELED AS GLUTEN-FREE on the packaging:

• Beer
• Breads
• Cakes and pies
• Candies
• Cereals
• Cookies and crackers
• Croutons
• French fries
• Gravies
• Imitation meat or seafood
• Matzo
• Pastas
• Processed luncheon meats
• Salad dressings
• Sauces, including soy sauce
• Seasoned rice mixes
• Seasoned snack foods, such as potato and tortilla chips
• Self-basting poultry
• Soups and soup bases
• Vegetables in sauce

Surprised by that list?  You should be.  So if you are following a gluten-free diet, you must watch out for some of these items.  It is a lot of work and takes a lot of patience to abide by a gluten-free nutrition plan.  Again, if you are following this plan due to health reasons (as listed in the first paragraph of this blog), then you are probably well aware of this list.

Now, if you are following this type of nutrition plan because you are just trying to lose weight or "be healthy", you need to be aware that some gluten-free products can still be high in calories, total carbohydrates, and sodium.  Also, if you are an athlete (professional or weekend/amateur), then you should know that gluten-free products contain inadequate amounts of key nutrients such as fiber, calcium, iron, folate, niacin, thiamine, vitamin B12, riboflavin, phosphorus, and zinc.  Wow...surprised by that list??

The topic of this blog is not to dis-sway you from following a gluten-free nutritional plan, but it's to raise your awareness about potential pitfalls of this plan.  If you have a diagnosed medical reason for need to be gluten-free, then by all means, please follow your physician's/nutritionist's advice and stay gluten-free.  However, if you have no medical reason for following this plan, then be sure to cover all of your bases and make sure you receiving all of the necessary nutrients to be completely healthy.  According to registered dietitian Courtney Sullivan, steer clear of highly processed gluten-free foods that lack quality vitamins and minerals.  Eat a variety of grains, including gluten-free ones such as amaranth and brown rice.  As always, be sure to balance lean proteins with fruits and vegetables.

Hopefully this sheds some light on the "gluten-free" way of life.  Again, we are not saying that it is bad to go gluten-free.  You just need to make sure you are following a healthy nutritional plan that is well-balanced and contains all of the necessary vitamins and minerals.

So....are you "gluten-free"??

Weight Loss Tips (Part 4)

Here is the final entry in our guest blogger series for this month from Carrie Covington.  Remember, go back and check out Part 1, Part 2, and Part 3 before reading this blog.

You are making it worse. 

If you had a disease and your doctor told you that you could take this certain medicine but it would actually make the disease worse, would you do it?  I can guess everyone answered "no".  Dieting is the same way.  It is not a cure to our weight problem; it is part of the problem.

Tip #5:  Stop going on diets.  Educate yourself on nutrients.  Learn what you need and when you need it.  The key to losing weight is changing your metabolism to burn more calories than you take in.  Diets do the exact opposite.  When you restrict your calories too much, your metabolism slows down because your body goes into “starvation mode”.   This is a defense mechanism that allows our bodies to survive on less.  Your body will start using lean muscle as an energy source and it will protect the fat stores.  The less muscle we have, the lower our metabolic rate will be and the less calories we burn.  On the flip side for every pound of muscle you have, you will burn 50 more calories. 

If you are unclear on what a good nutrition plan is then seek help.  Find a professional that can help you with a meal plan to help you lose weight without restriction.  Include foods you enjoy and get plenty of variety.  Combine your meal plan with a balanced exercise program and you will become healthy with the side effect of weight loss.

Remember, the staff at PROMATx Health Club are here to help you but you have to take the first step.  Make an appointment today to talk with our nutrition specialist.  Find out how we can get you back on track and help you lose the weight.  Then work with one of our trainers to get your body back in tip-top shape.  You won't regret it...but you will have to work at it!! 

 

Healthy Snacking

Are you a "snacker"?  Are you one of those people who needs to eat something every couple of hours?  According to the American Dietetic Association, approximately 38% of us have an afternoon snack.  Snacking, when done properly, can be beneficial to maintaining a healthy diet and may even help with weight loss.  How, you say?  By snacking, you decrease the length of time between meals.  This may help reduce the chance of overeating at your next meal. 

Worried about overdoing it with your snacking between meals?  Keep your snacks to 200 calories or less;  unless your metabolism requires extra energy, then shoot for 200-300 calories.  Here are some healthy snacking tips from the Academy of Nutrition and Dietetics. 

• Think of snacks as mini-meals that contribute nutrient-rich foods.  You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.
• Snack only when you’re hungry.  Skip the urge to nibble when you’re bored, frustrated or stressed.  Feed the urge to do something by walking the dog or working in the garden.
• Keep portion control in mind.  Have a single-serve container of yogurt or put a small serving of nuts in a bowl.  Eating directly from a multiple-serving package can lead to overeating.
• Plan snacks ahead of time.  Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Need some snack ideas?  Try some of these 200 calorie (or less) snacks:

• One tablespoon peanut butter spread on slices of a medium apple
• One cup tomato soup with five whole-grain crackers
• Three cups air-popped popcorn sprinkled with three tablespoons grated parmesan cheese
• Small baked potato topped with salsa and 1 ounce low-fat cheese 
• Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt
• Six whole-wheat crackers and one slice low-fat Colby cheese
• Fruit smoothie: Blend 1 cup fat-free milk, ½ cup frozen strawberries and ½ banana
• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa

For those active adults who may require higher calorie snacks, here are some 200-300 calorie ideas:

• Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip
• Yogurt parfait: Layer 6 ounces fat-free yogurt, ½ cup berries and ¼ cup granola 
• Trail mix: Mix 20 almonds, miniature box of raisins, and ¼ cup sunflower seeds 
• Instant oatmeal made with fat-free milk with 1 tablespoon honey, ½ cup sliced peaches and dash of cinnamon
• One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers
• Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, ½ cup diced fresh veggies and one ounce low-fat mozzarella cheese
• Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
• Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie
• Whole-grain toaster waffle with 1-½ tablespoons chocolate-flavored hazelnut spread
• Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts

Remember, plan ahead when it comes to snacks and then you won't be tempted to run to the drive-thru or raid the vending machine at work.  Print a copy of this blog and keep it in your kitchen.  You don't have to just eat boring baby carrots.  Experiment with some of the snacks listed above and find what pleases your palate the most. 

Need more help planning your meals and snacks?  Make an appointment with our nutrition specialist and set a plan for healthy dining.  Call PROMATx Health Club today and remember...snack on, people, snack on!!

Required Nutrition Through Diet Alone

Is it possible to get all the required vitamins and minerals through diet alone?  Depending on who you ask that question to, the jury is still out.  Nutritionists believe it is possible to obtain all the necessary vitamins (with the exception of vitamin D) and minerals through food items.  Naturalists, however, feel that due to over-farming the soil and over-processing foods it is NOT possible.

Since percent daily values (as seen on food labels) are typically based on 2,000 and 2,500 calorie diets, some people feel it is almost impossible to consume nutrient-dense foods on a reduced calorie diet.  According to an article in the July 2009 issue of the Harvard Women's Health Watch journal, the question was raised if it was possible to meet nutritional needs based on diet alone, even on a reduced-calorie diet.  In this ARTICLE,  two nutritional experts (a clinical dietician and a nutritional educator) were called into action.  They looked at a reduced-calorie diet of 1,200 calories for women in the age group 51-70 (i.e., post-menopausal women) and found that by consuming nutrient-dense foods, such as nuts/seeds, salmon, and dark green, leafy vegetables, it was possible to consume all required amounts of vitamins (with the exception of vitamin D) and minerals on a daily basis.

Many nutritional experts believe multivitamins are only necessary in certain situations, such as those battling diseases like cancer or those with malabsorption problems.  Too often we default to supplementation with non-food items (i.e., multivitamins) when we should be taking a closer look at our daily diet.  We should be choosing nutrient-dense foods, which are packed with vitamins and minerals and contain relatively low calories.  Here is a short-list of nutrient-dense foods:

• Avocados
  
• Chard, collard greens, kale, mustard greens, spinach
  
• Bell peppers
  
• Brussels sprouts
  
• Mushrooms (crimini and shiitake)
  
• Baked potatoes
  
• Sweet potatoes
  
• Cantaloupe, papaya, raspberries, strawberries
  
• Low-fat yogurt
  
• Eggs
  
• Seeds (flax, pumpkin, sesame, and sunflower)
  
• Dried beans (garbanzo, kidney, navy, pinto)
  
• Lentils, peas
  
• Almonds, cashews, peanuts
  
• Barley, oats, quinoa, brown rice
  
• Salmon, halibut, cod, scallops, shrimp, tuna
  
• Lean beef, lamb, venison
  
• Chicken, turkey
  

With a little patience and planning, you can have healthy, well-rounded meals that won't break your wallet at the grocery store.  Some of the items listed above are inexpensive when compared to the cost of a drive-thru meal.  Many of the items can be purchased in bulk quantities also.  Remember, it's not all about the quantity of food you eat, but more about the quality of food.

Not sure where to start?  Utilize the internet for tools to estimate your caloric need based on age, gender and activity levels.  Then seek out reputable sources of calorie contents of different food items.  There are also plenty of tools to track your daily calorie intake.  Still need more help?  Make an appointment with our nutritional specialist here at PROMATx Health Club and learn more about your current diet and how you can obtain the required nutrients through diet alone.

"Our food should be our medicine and our medicine should be our food."  --Hippocrates

November is American Diabetes Month

According to the American Diabetes Association, approximately 25.8 million children and adults in the United States, which equates to 8.3% of the population, have diabetes.  This is up from 23.6 million (or 7.8%) in 2010.    Last year there were 1.9 million new cases of diabetes diagnosed in people aged 20 years or older.  These numbers don't include the 79 million people classified as "prediabetes".  In 2007, the total cost of diagnosed diabetes in the U.S. was $174 billion.  Of that number, $116 billion was for direct medial costs and the remaining $58 billion accounted for indirect costs (disability, work loss, premature mortality).  After adjusting for population age and sex differences, average medical expenditures among people with diagnosed diabetes were 2.3 times higher than what expenditures would be in the absence of diabetes.  Those are staggering statistics and they just keep getting worse on a yearly basis. 

What exactly is diabetes?  Diabetes mellitus (MEL-ih-tus), or more commonly known as diabetes, is a group of diseases characterized by high blood glucose (sugar) levels that result from defects in the body's ability to produce and/or use insulin.  There are 3 types of diabetes:  (1) Type 1, (2) Type 2, and (3) Gestational.  Type 1 diabetes was previously known as "juvenile diabetes" because it is frequently diagnosed in children and young adults.  This form of diabetes requires external sources of insulin (i.e., injections, insulin pump) because the body does not produce insulin.  Surprisingly, only 5% of people diagnosed with diabetes have type 1.  Type 2 is the most common form of diabetes.  This was previously termed "adult-onset diabetes" because it was commonly diagnosed later in life.  In type 2 diabetes, the body either doesn't produce enough insulin or the body doesn't recognize the presence of insulin in the bloodstream.  People diagnosed with type 2 diabetes typically are overweight and/or obese, have high cholesterol and high blood pressure.  Due to the growing epidemic of obesity in American children and adults, type 2 diabetes is no longer considered "adult-onset"; many children who are overweight are developing type 2 diabetes.  Gestational diabetes occurs in pregnant women who have never had diabetes before but who have high blood sugar (glucose) levels during pregnancy.  Based on recently announced diagnostic criteria for gestational diabetes, it is estimated that gestational diabetes affects 18% of pregnancies.

Complications of diabetes include heart disease, stroke, high blood pressure, blindness, kidney disease, neuropathy (nervous system disease), and amputation.  What is your risk for developing type 2 diabetes?  Here is a list of those who at higher risk:

• People with impaired glucose tolerance (IGT) and/or impaired fasting glucose (IGF)
• People over age 45
• People with a family history of diabetes
• People who are overweight
• Peole who do not exercise regularly
• People with low HDL cholesterol (good cholesterol), high trigylcerides, or high blood pressure
• Certain racial and ethinic groups such as Non-Hispanic Blacks, Hispanic/Latino Americans, Asian Americans, Pacific Islanders, American Indians, and Alaskan Natives
• Women who had gestational diabetes, or who have had a baby weighing 9 pounds or more at birth

You can prevent or delay the onset of type 2 diabetes through a healthy lifestyle.  Change your diet, increase your level of physical activity, maintain a healthy weight...with these positive steps, you can stay healthier longer and reduce your risk of diabetes.  All of the prevention tips are here at PROMATx Health Club!  Already diagnosed with some form of diabetes?  Exercise can help!!  Come in and talk with one of our trainers and our nutrition specialist and set up a plan to control diabetes.  Your family and friends want you to live a long, healthy life!!

Want more info?  Click HERE to go to the American Diabetes Association website.

Lose Weight Without Dieting

Admit it, that title caught your attention, didn't it?  Now that we have you hooked, let's look at how it really is possible to lose weight without dieting. 

How many diets have you tried?  According to a Gallup Poll in 2005, Americans reported they have tried to lose weight an average of seven times in their lives. This includes 24% of Americans who have tried to lose weight once or twice, 28% who have tried between 3 and 10 times, and 11% who have tried more than 10 times. A third of Americans, 34%, say they have never tried to lose weight.  Which group do you fall into?

Regardless of which group you are in, it is possible to lose weight without dieting.  If you look up the word "diet" in the dictionary, one of the definitions is:  "such a selection or limitation on the amount a person eats for losing weight".   Doesn't that sound like a temporary event?  It does to us!  We want you to make a "lifestyle change" not a diet that is a temporary change in what or how much you eat.  Make changes to live by for the long-term.  Make choices to feed your mind and body.  Make selections that will provide you with the energy to not only sustain life, but to improve how your body functions.

Here are some ways you can lose weight by making lifestyle choices.

1. Cut back on the sugary drinks.  The U.S. ranks 1st among countries for soft drink consumption per capita.  We consume ~15 ounces per day!  On top of that, 21% of the sugar in the average American's diet comes from soft drinks.  Ditch the soft drinks! Go for water flavored naturally with fruits, cucumbers or ginger.
2. Use a smaller plate when setting the table.  Back in the 18th century the size of a dinner plate was 7 1/2 to 9 inches in diameter; in the 20th century that size grew to 10 1/2 inches; now the American plate is at least 12 inches in diameter.  Look in your grandparent's china cabinet and compare their dinner plate to that in your cupboard.  It's probably the size of your side or salad plate.  By using a smaller plate, you lessen the "need" to fill every inch of the plate with food.
3. Shop in the perimeter of the grocery store.  Did you know the healthier food is located outside of the aisles?  Spend more time in the produce department buying fresh fruits and veggies.  Stay away from the pre-prepared or highly processed foods.
4. Eat breakfast every day.  In a previous blog, we talked about the importance of eating breakfast.  Click here to read that blog entry.  Take the time to make a healthy breakfast, even if you have to prepare it the night before.  This will set the tone for your metabolism each day.
5. Eat more often throughout the day.  Eating smaller meals more frequently will help prevent from overeating because you are "starving" at mealtime.
6. Add physical activity to your day...EVERY DAY!  Yes, we said every day.  That doesn't mean you have to be in gym 7 days a week.  Step away from the computer and walk through your neighborhood or in a park.  When you go shopping, park a little further from the door.  Go "old school" and wash your dinner dishes by hand...you burn some calories that way!  Just be active.
7. Add protein to every meal/snack.  Protein can help you feel fuller, longer.  This can prevent you from overeating in your next snack/meal.  Choose low fat yogurts or Greek yogurt, lean meats, beans and nuts.
8. Don't deny yourself the "comfort" foods you enjoy.  If you attempt to totally eliminate the foods you love, you'll want them more!  Think about moderation.  You can have that creamy dessert, just not every day.  Look at ways to make your comfort foods healthier by making small substitutions without sacrificing flavor.
9. Choose items from the appetizer menu at restaurants.  Smaller portions can cut back on calorie intake.  If that isn't possible, ask for a "to-go" container when your meal arrives.  Place half of the entree in the container for another meal.  Don't be afraid to ask for alternatives to the preparation of your meal also.  Even though it's not on the menu, that doesn't mean it's not in the kitchen!  Just ask.
10. Put the "closed" sign up in your kitchen after dinner.  Mindless snacking in front of the television or computer at night can pack on the pounds.  Eat your meal, have a healthy dessert if you choose, but stay out of the kitchen until it's time to prepare breakfast.  Better yet, brush your teeth after your last meal and you might be less likely to eat again!

These are just a few ways you can lose weight without dieting.  Remember, make lifestyle changes that are permanent.  Eliminate the constant yo-yo dieting that Americans have become accustomed to.  Also, remember to make small changes in your life...don't try to change everything at one time.  Baby steps will get you to your goal!

If you still need help, stop in at PROMATx Health Club and speak with a trainer or nutrition specialist.  We can guide you and put you in the right direction to meet your goals and live a long and healthy life!