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"??
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!!
