Category Archives: healthy food

Getting the Right Nutrients for Celiacs

How-I-HealedIf you suffer from celiac disease, you understand how difficult it can be to eat a balanced diet. So many foods these days are processed and prepared with wheat as an ingredient. Wheat and gluten can be found in beverages as well as foods. A celiac’s hypersensitivity to gluten can lead to 300 known symptoms ranging from simple abdominal bloating to dental defects.

This means the predominance of gluten in many common foods can cause any number of health concerns.

Unfortunately, it is not always easy to identify foods that contain gluten. This is because sneaky food producers and manufacturers use terms and phrases other than “gluten” to identify the presence of that chemical in food. Most all-purpose flours, some couscous, semolina and pasta noodles contain high levels of gluten. When you see food label ingredients like einkorn, triticale and cereal extract you may not realize that these are indicators of gluten.

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When processed meats, some canned and frozen vegetables, as well as most commercial cereals contain gluten, how do you get all the healthy nutrients and vitamins you need? Start practicing the following tips and you will ensure good nutrition while also adhering to a gluten-free diet.

Get Professional Help

When you have a problem with your vehicle’s engine, you take it to a mechanic. You don’t try to fix any electrical problems yourself, and smartly choose to call an electrician instead. Use the same thought process if you are having a tough time enjoying a healthy diet while suffering from celiac disease.

There are registered nutrition coaches and dietitians who specialize in treating celiac disease. These health professionals have devoted their lives to helping you stick to a balanced diet that is high in nutrition as well as gluten-free. Getting an expert involved makes a lot of sense, since celiacs can suffer from bone loss, arthritis, migraine headaches and even infertility if they don’t keep gluten out of their diet.

Do Your Homework Before Grocery Shopping

Put the power of the Internet to work for you. A quick search for “printable celiac shopping list” returned more than 61,000 results in Google. Searching for “shopping list celiac disease” produced more than 185,000 results. The information is out there, and is rather easy to access from your smartphone, tablet or PC. (Head to CeliacCentral.org for printable celiac shopping lists, diet guides and related information.)

Load Up on the Fresh Fruits and Vegetables

Virtually all fresh fruits and vegetables are free of gluten. You can even enjoy most frozen veggies and fruits, as long as they have no additives, sauces or breading. Dried peas and beans are also safe for celiacs. Fruits, vegetables, beans and peas provide a wealth of cooking opportunities, extreme versatility in your diet, and deliver just about all of the nutrients and other nutritional goodies a balanced diet needs.

Flavor Up Your Foods With Herbs and Spices

Turmeric has been used for thousands of years as both a medicinal herb and a spice for food. It is a natural anti-inflammatory and helps your body protect against toxins and dangerous free radicals. Cinnamon actually lowers blood sugar levels to a healthy range. Sage has the ability to improve your memory. Cayenne pepper offers anticancer properties.

The lesson here?

Herbs and spices are great for flavoring up your food, but that is not their only function. They help balance your diet and lead to better health by delivering so many physical and mental benefits. (Avoid spice and herb mixes, or at least check their ingredients.)

Drink Lots of Water

Most people do not get enough water on a daily basis. The human body requires, on average, at least 1 gallon of water each and every day to function properly. Since so many foods are “under the radar” providers of gluten, it is important that those suffering from celiac disease consistently flush their body of harmful chemicals, toxins and gluten-related ingredients.

A properly hydrated body promotes mental, physical and emotional health. For celiacs, drinking lots of water ensures your body consistently flushes out any gluten that has sneaked into your diet.

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Don’t Ignore a Possible Vitamin D Deficiency 

Many celiac sufferers are deficient in vitamin D. Vitamin D is sort of unique. It is different because we don’t get it from an outside food source like other vitamins. Your body actually manufactures any vitamin D you need. It isn’t actually a true vitamin, but is a secosteroid that is created when your skin is exposed to sunlight.

Low levels of vitamin D can lead to a weakened immune system, neurological problems, heart disease and poor bone and joint health. Just 15 to 30 minutes of afternoon sun on your skin is usually enough to provide all the vitamin D your body needs. You can schedule a vitamin D, 25 Hydroxy blood test to determine if you are deficient in this important chemical.

Signs And Symptoms Of Dehydration

If you do not drink enough, sweat too much, or have severe diarrhea, you can become dehydrated. Mild to moderate dehydration isn’t that dangerous and can be corrected by drinking more fluids.

If the dehydration worsens and becomes severe dehydration, you may need to have IV fluids to correct the condition.

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What are 5 ways that very busy people can eat healthier?

Here are some signs and symptoms of mild to moderate dehydration:

  • • Having a dry mouth
    • Feeling fatigued or sleepy all the time
    • Having increased thirstiness
    • Having a decreased urine output with urine that is more yellow that it usually is
    • Having dry or flaky skin
    • Being dizzy
    • Having a headache from low blood volume in the brain
    • Crying without have many tears

If the dehydration is allowed to worsen and you continue to lose body water, you may see the following signs and symptoms:

  • • A severe reduction in the output of urine or the absence of urine at all. If there is any urine produced, it will be scant in amount and a deep yellow color or amber/brown color.
    • Lightheadedness or severe dizziness that is worse when you stand up or get up from a reclining position.
    • Orthostatic hypotension. This is a severe drop in blood pressure that occurs when you try to get up after sitting or lying down.
    • Rapid heart rate from the heart trying to compensate for a low blood volume.
    • Fever, which is usually low grade in nature
    • Seizures, which are usually grand mal seizures
    • Poor elasticity of the skin. When you pinch it, the skin tents up and doesn’t go back to its normal position.
    • Being lethargic or confused
    • Going into a coma
    • Suffering from extreme shock, which can be life threatening.

Dehydration has a way of sneaking up on you, especially if you are otherwise occupied with other things, such as the activity you are doing or are wrapped up in being sick with vomiting and diarrhea.
As soon as you start to feel the symptoms, you need to be thinking about hydrating yourself.

Treating Mild To Moderate Dehydration

If the symptoms are mild and you can still drink, try to step up the amount of fluids you are taking in. Water is perhaps the best choice for treating dehydration. Other good choices include Gatorade or PowerAde, which provide liquids plus electrolytes, which can be lost in sweating, vomiting, or having diarrhea.

If the problem is due to vomiting or diarrhea, you can buy some Pedialyte or your doctor may prescribe anti-emetic (anti-nausea) medication. These can be prescribed for you from your doctor.

Over the counter anti-diarrheal medication is another choice as long as the diarrhea isn’t from food poisoning. (In such cases, it is best to replace fluids only and allow the bacteria causing the diarrhea to flush out of your system).

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What are 5 ways that very busy people can eat healthier?

Treating Severe Dehydration

If the dehydration is severe and you are suffering from some of the severe dehydration symptoms listed above, you need to consider checking yourself into a hospital and receiving IV fluids.

IV fluids have not only the water you need but contain sugars and salt solution that will restore your normal electrolyte balance. It can take as little as a liter of fluid to turn around the dehydration or as many as five or more liters of IV fluid.

Consequences Of Severe Dehydration

Besides seizures, one of the main consequences of severe dehydration includes damage to the kidneys. If the kidneys do not have fluid to flush through the tubules, you can actually suffer from acute kidney failure.

The kidneys can shut down and will only return to normal functioning with careful replacement of fluids and time. Replacing the fluids too fast, however, can result in cerebral edema and electrolyte disturbance within the brain.

Stay Hydrated

To avoid these horrible consequences drink water regularly. This is easy when you always have access to water, by keeping a bottle of water in your car, and on your desk or near you wherever you work. You can even keep a small bottle in handbag and refill it throughout the day.

5 Ways To Eat Healthier Even For The Very Busy

It can be a real challenge for busy people to eat healthy and nutritious meals. There is of course the time issue – just not enough time in the day for shopping, preparation, and cooking. This means that busy people often eat ready-made meals, which are high in fat, salt and sugar content. Then there is the fact that very often, busy people will go to restaurants more often and eat out more often, especially at fast food establishments. This of course, means eating foods high in fat and calories and lacking in the nutrients the body needs.

It is possible, though, for very busy people to eat healthier. Eating healthy will actually make a person more productive at his work. So, healthy eating habits should be considered to part of a person’s work schedule.

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What are 5 ways that very busy people can eat healthier?

Always have breakfast. This is often the most skipped meal in the day, but it is the most important meal. Skipping breakfast can lead to weight problems and diabetes.

What constitutes a great, healthy breakfast? Foods rich in fiber. Fiber rich foods make the feeling for being full last much longer, therefore reducing the tendency to snack. Foods like whole oats oatmeal, whole grain cereal, fruits, and vegetables.

Protein from eggs is also a great way to nutrify the body in the morning.

Foods with high sugar content and low fiber (doughnuts and pastries) should be avoided.

Plan ahead. As a busy person, you will be used to planning in advance to get things done. You would never think about going into an important meeting without planning. Eating healthy requires the same planning. When should this be done? Of course, everyone’s schedule is different, but it should be possible to use some time in the week to plan for meals.
Weekends could be good days to use some time to prepare and plan meals. Remember to also plan your snacks, and make sure that you have healthy options. For this, plastic containers are a must.

If possible, try to shop for groceries online and have them delivered to your home or workplace. This saves a lot of time shopping. Of course, any shopping has to take into consideration healthy foods. Choose whole grains, fresh produce, and lean fresh meats.
Even the busiest people can take advantage of the many markets that sell prepared baked chicken, to save cooking time and have a source of healthy protein on hand.

Keep hydrated. A healthy body requires fluid. Make sure that you have plenty of water with you if your place of work doesn’t have a water cooler. Drink water frequently during the day. Don’t overdo the coffee intake. Avoid sugary drinks like soda and remember that fruit juices are often high in sugars and low in fiber.

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Eat healthily at restaurants. When at restaurants choose the healthy options. Many menus now have the calorie total for each meal and this can be a good guide. If there are no calorie guides then stick to this rule of thumb: meats should be grilled, potatoes boiled or mashed and vegetables steamed. Soups are good for entrees and for deserts choose fruits.
Be careful with alcohol. Many use alcohol to wind down after work and it is tempting to join with work colleagues after work. While an occasional glass of wine won’t do any harm (and some studies even show that there are health benefits), you need to remember that alcohol is just empty calories. The over consumption of alcohol can also have a negative impact on health in general.

Even though you have a very hectic and busy work schedule, it doesn’t mean that your health has to suffer. The 5 top tips for a healthier lifestyle here are very easy to implement. It just takes a bit of forethought and planning. Taking care of your health will result in a more productive day’s work and a longer life!

Scary Results From Eating Too Much Protein

According to statistics, most individuals in the US take in 3-5 times more protein than they need. An ideal protein intake is about 0.5 grams (500 mg) of protein per pound of lean body mass. This calculates to about 40-70 grams of protein per day. While high protein diets are extremely popular, eating excessive amounts of protein can be damaging to your health.

The Dangers Of Eating Too Much Protein

If you eat more protein than your body really can use can cause problems with your overall health and fitness in several ways.Too much protein can lead to these health issues:

  • • Increased blood sugar
    • Weight gain
    • Too much body fat
    • Stress on your kidneys, which must get rid of excess protein
    • Loss of minerals from your bones
    • Dehydration
    • Cancer cell stimulation

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That being said, you need to know that your body cannot live without protein. While some amino acids can be made by the body, several essential amino acids cannot be made by the body tissues but must be taken in through food sources. Your amino acids are what make the protein that helps grow muscle, bony tissue, enzymes, and several hormones your body needs to survive.

Your body processes protein less efficiently as you age so that eating enough high quality protein becomes more important. You also need more protein during pregnancy so the fetus can use that protein in order to grow. Regular people who are not aging or pregnant can stick to eating 40-70 grams of protein daily as suggested.

There is an upper limit as to how much protein your body has the ability to make use of. We eat, on average, much more protein than our bodies need as well as too much carbohydrate-containing foods and not enough foods high in healthy fat.

Part of the problem is that the consumption of meat has risen to a great degree in the last century. Most of this meat is not high quality meat and comes from animal farms where animals are fed grains that have been genetically altered instead of grass in a pasture. You should eat meat that has been pasture-fed but even this can lead to protein excesses in the body.

 

What Protein Does In Your Body

When you eat protein, your body takes what it needs and converts all of the rest of it into sugar and finally into fat. When your blood sugar levels are increased from eating too much protein, you put yourself at risk of getting infections by yeast (called Candidiasis) and pathogenic bacteria. The growth of cancer cells is stimulated by the excesses of sugar and fat in your body.

There is a biochemical pathway known as the mammalian target of rapamycin that is stimulated by having too much protein in your system. This pathway plays a role in cancer formation. In order to avoid stimulating the pathway, you need to keep your protein levels to the proper amounts.

Eating too much protein causes stress on the kidneys. The kidneys are responsible for removing the nitrogenous waste products in the bloodstream and when there is too much protein, both the excess protein and water is lost through the kidneys, resulting in dehydration. This was proven in a research study that involved athletes who engaged in endurance sports.

21 day healty eating

Less Protein May Prolong Your Life

There have been recent research studies that relate to calorie restriction and longevity. In particular, restriction of protein intake leads to a longer life, particularly restriction of the amino acid known as methionine. This is found in high levels in meats. Other research indicates that the balance of amino acids might be the most important factor in gaining a long life.

Calculating The Amount Of Protein You Need

You need to know exactly how much protein you need to consume in order to be healthy. It can be calculated as taking in 500 mg of protein per pound of lean body mass or about 40-60 grams of protein daily. If you are excessively exercising or are pregnant, you need to take in about 25 percent more than that.

You also need to remember that a serving of protein is about the size of one deck of cards. Then you need to estimate the amount of protein you need. Your lean body mass is your percent body fat subtracted from a hundred. Make that into a percentage and multiply that by your total weight in pounds. Multiply that number into 0.5 grams per pound to get your protein requirement for the day.

What Foods To Eat

To get the protein you need, but not too much, choose protein found in eggs, dairy products, meat, fish, legumes, seeds, and nuts. Forty grams of protein isn’t really very much: about two hamburger patties. You do not need to be a vegetarian to avoid eating too much protein. Read food labels and look up the amount of protein in the foods you are eating. If you are eating too much, just adjust your diet so you are eating the right amount of protein.