Tagged in: Health

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.

5 Leisure Activities That Promote Your Wellbeing

There are a number of leisure activities that will promote your wellbeing, and you will be delighted to know that they don’t all involve physical activity, though that is vital to your health. Below we address just a few of the leisure activities that you can indulge in in a bid to promote your wellbeing.

Gardening

The wonderful aspect of gardening is that it provides you with physical activity, while you spend time out in the sunshine to enjoy your day. It might just seem like a hobby, but gardening offers health benefits: exercise, stress relief, nutrition, and even brain health as you’re keeping your mind active as you tend to your garden.
There are a number of studies that prove this to be so. One study in the Netherlands, which had one group of subjects garden after stressful activity, and the other read a book- it was the gardeners that saw their mood improve the most. If you have a community garden within reach, it is ideal as it allows human interaction.

Dancing

Dancing is a wonderful activity that promotes energy, vitality, physical health and an improved mood to support your overall wellbeing at any age!
There are many types of dance styles, from ballroom to hip-hop to square dancing and everything in between.
Grab a partner or find one at any of the local dance schools near you and get to stepping!
danceCooking

The American Psychological Association recommends cooking as a leisure activity. When you consider that it not only gets you up and about, but that it requires thinking, thus keeping your mind active, it makes sense that it would be considered an important activity to your overall wellbeing.
Johns Hopkins Bloomberg School of Health also points to the fact that you are more likely to eat a healthy nutritious diet when you are spending time in the kitchen. If you happen to be cooking with products that you grew in your own garden, then you are in an even healthier position.
cookingExercise

C3 Health offers a number of graphs with statistics about obesity across the world, in addition the activities that can help you counter against it. Light walking is sufficient to promote your wellbeing, helping battle against diabetes, not to mention lowering BMI, fighting high cholesterol and high blood pressure.
In fact, let’s put it like this: 6% of deaths across the world can be attributed to physical inactivity, while it is the fourth leading risk factor for mortality, globally. That equates to over 3 million deaths annually, with almost 700,000 of them being premature.
Walking is an ideal place to start, you can increase it daily and branch out to other activities like tennis, cycling, or whatever else you may prefer. If you can join a club to get time socializing, then that is wonderful, as human contact is important to your wellbeing.

Yoga & Meditation

Yoga is one of the holistic ancient methods that has been used for thousands of years; it aims to treat the entire body. Not only do you employ breathing techniques, but also the poses allow you to lead your body through stretches, which will keep you flexible.
It reduces aches and pains, and also helps prevent injury, especially in the event of a fall. While you are focused on breathing through your postures, you are shutting everything else out and becoming one with yourself.
Yoga offers incredible physical benefits in addition to mental health benefits, since it is a stress relieving exercise it can relieve symptoms of anxiety and depression.

Bottom Line

The majority of leisure activities offer the same benefits: reduction of stress, which can improve symptoms of depression and anxiety, exercise to improve your physical being, keeping your mind active, and depending on where you can enjoy your activity, it can keep you social.
Social interaction is the other key aspect of a leisure activity, while you can complete any of these activities at home and alone it is beneficial to spend some time socializing with others.

Ten Fitness Tips For Beginners

If you’re thinking of starting a new fitness regime, use these 10 tips for beginners to make sure that you reach your goals.

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1. Make Your Workout Worth It

If you want to get the most out of your workout, you need to remember that around 80% of the results that you get from your workout actually come from just 20% of your workout.

That means that in an hour’s session, only 12 minutes of the workout will contribute to the bulk of your results. You need to make those minutes really count. Use compound movements that work more than one muscle group at a time to really make the most of your time.

2. Remember To Eat Healthy

Any body shaping goals can only be achieved by eating a healthy diet. If you’re going to the gym so that you can go home and eat a double triple cheeseburger with a 2-person serving of French fries, you won’t do your body any favors.

You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy. Balance your nutrition and avoid faddy diets.

3. Change Your Eating Habits

You need to make sure that you eat properly as well as eating healthily. Eating properly includes eating at the right times of the day. Skipping breakfast is a really bad idea and you shouldn’t eat too late in the evening either. Speak to a personal trainer about what would work for you so that you can achieve your goals.

4. Plan Out Your Routine

To make sure that you know just when you’re going to be working out and when you can look forward to some downtime, you really should come up with a plan. Remember to include rest days and be realistic about how much time you can make free.

Remember to stick to your schedule as much as possible so that you don’t slide into the habit of skipping the gym and make your targets achievable.

5. Make A 100% Commitment

You need to remember that your body transformation needs complete dedication from you. You can’t skip a day or two here and there, because you feel as though you deserve it. Plan when your rest day will be and stick to that. Even if you have a vacation planned, check out the local gym, and make sure to take an hour out of each day to continue to work out. Keep up with the healthy eating too.

6. Don’t Let Preconceptions Put You Off

It’s easy to look at a female bodybuilder and suddenly panic if you’re a woman who is trying to lose weight and develop a petite and slender figure.

The reality is that it is virtually impossible for women to bulk like that; it requires a particular plan and effort. If you stick to a plan that your personal trainer has given you, you won’t go wrong.

7. Keep It Simple

You should remember that you are only starting out with fitness. In order to avoid injury and to avoid putting yourself off continuing with your training, you should make sure that you familiarize yourself with the basics first.

Start off with some shorter sessions and then expand your workout as you become more confident and as your fitness, levels start to rise.

8. Prepare For Your New Routine

Make sure that you make yourself available to workout and have a rough plan of how you would like your workout to go. You need to come up with some realistic goals too, so if you want to have 6-pack abs, aim to achieve some muscle definition within 6 months or if you would like to lose 2 stone, make sure that the timeframe that you set yourself is achievable. If you don’t know what your targets are, no personal trainer will be able to help you.

9. Remember Cardio

So you want to get 6-pack abs, bulging biceps, and strong legs? You can’t get those things by just lifting weights. You must remember that while you’re working out, you should fit in a good amount of cardio.

If you’re already carrying excess weight, you need to make sure that you burn off the fat by doing frequent cardio and eventually the muscle will start to show through.

10. Use A Visual Inspiration

It is very helpful to have a visual inspiration to keep you motivated to lose weight. Try performing a Google image search to find photos of people who have a body shape and size similar to your own ideals.
Print out the image or images and display these where you will see them all the time, for example near your work desk, on your car dashboard or on the fridge. This will ensure that you have a visual goal that will keep you motivated every single day!

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Dieting Has Become Part of Who You Are

Everywhere you turn, you’ll see advice on how to lose weight. You’ll see tried and true diets touted from the front covers of magazines. Fad diets will also be heralded as the next new weight loss technique.

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You see these things because we live in a diet culture. If you put twenty people together in a room, the majority of them will have been on a diet or are currently on a diet. Dieting has become the new normal and as a result, it has become part of who you are.

Chronic Dieting

Most people don’t realize how narrow their world has become when it comes to dieting. They don’t understand that they’re simply on yet another diet because they haven’t taken a step back and looked at the big picture.

If you’re someone who is a chronic dieter, it means that you have spent untold years on a diet. You might think that it’s no big deal to live the kind of life where you focus on dieting.
The 3 Week Diet

But what you don’t realize is that your life can be overtaken by one diet after another. You can become so focused on counting the calories, obsessing over food that it restricts your life.

You can focus on chronic dieting to the point that foods are identified as good or bad. That creates a mindset of food restriction which is one of the underlying causes of failure to lose weight.

People who are chronically dieting will often fail to see that their weight loss goals aren’t normal. Instead, when they decide to lose weight, they have a magical number in mind that they want to reach.

It doesn’t matter to them if that number is wrong for their bone structure or if that weight isn’t realistic for them. They are linking their self worth, their happiness to that number and they can’t see anything but reaching that goal.

This will cause you to fail at one diet and turn right around and start another. It will also cause you to consider and in some cases, get involved in fad diets that can damage your health.

When it comes to chronic dieting, some people mistakenly believe that if they “fall off the wagon” then they’re technically not dieting. During this time where they don’t see themselves as dieting, the past food deprivation feelings kick in and they will often binge eat what they didn’t allow themselves to have before.

If you’re someone who engages in chronic dieting, it means that your diets are open ended. You don’t set your focus on an end goal. You just keep dieting hoping to reach a number that will give you inner happiness.

Recognizing How Your Dieting Is Affecting You

When dieting becomes part of who you are, you’ll find yourself caught up in yo yo dieting. Some people think yo yo dieting is what happens when someone loses a lot of weight, gains it back and then loses it again.

But yo yo dieting is actually repeatedly losing weight regardless of the amount. If you lose five pounds, gain it back, then lose it again, that’s yo yo dieting. Any amount that’s lost and regained repeatedly qualifies as yo yo dieting.

You might think that the benefits of losing weight are what count regardless of whether or not you gain it back. But you would be mistaken. Yo yo dieting takes a toll on the body.

When you engage in this kind of dieting behavior, your body will start to fight back. It does this as part of a survival mechanism. When you lose and regain repeatedly, your body gets the wrong signals and tries to fight against starvation.

It holds on tight and makes it tougher for you to be able to lose any weight. So in the future, you might start losing less every time you try to diet because your body is working against you.

This can start to rack up the extra pounds and cause you to become heavier than you were before you ever started the diet. Most people who end up obese do so because they engage in state of constant dieting where they deprive themselves and then overeat.

Yo yo dieting can lower the amount of good cholesterol you have in your body and raise your risk of having a heart attack or heart related disease. When you focus your life around diets that have a yo yo effect, it can take a toll on your emotions.

You’ll feel happy and excited every time you lose the weight but then sad every time you see a weight gain. This can end up leading you to experience depression especially if you’re around other people who have dieted and successfully kept the weight off long term.

Yo yo diets take such a toll on your health that they can actually shave years off your life span. You can break the cycle of yo yo dieting so that it stops being part of who you are.

When you want to lose weight, don’t think you need a quick or big change. Instead, make small changes that you can incorporate into your life.
When we make huge changes in our eating patterns, we can rebel mentally especially if we have an emotional attachment to food.

Understand that you will have days when you’ll feel like you blew it with the way that you eat. Just remember that if you eat healthy and you exercise, you will lose weight without having to rely on one diet after another.

The 3 Week Diet

Societal Pressure Is Running Your Life

When everyone around you is doing the same thing, it can be hard to stand apart from the crowd. It’s more normal to be on a diet these days than it isn’t. You want to be accepted.

That’s normal. If being the person who isn’t on a diet threatens that acceptance, most people will change to fit in. Society has a picture of what the perfect weight is and it will tell you exactly what that perfect weight is.

It’s not you. You’ll see what society thinks about your weight in the magazine articles that tell women who wear a size ten how they can “shed those unwanted pounds.”

The average person wears a size between twelve and fourteen. Yet society tells us that if your weight is higher than what could qualify as a fever on a thermometer, you’re fat.

We buy into this pressure and it sends us into a frenzy of having to lose weight in order to fit in. What’s so sad is that the people who are making these claims aren’t people who have a perfect weight.

They’re just as caught up in what they think everyone should like as you are. So you give in. You cave to what society tells you that your body is supposed to look like.

Your last diet didn’t really work for you, so you start yet again determined this time to do whatever it takes to get the weight off. Before you know it, the diet has taken over your life.

It’s what you think about you, it’s what you dwell on, it’s what you and your friends talk about. You continue to chase the elusive vision of perfection because you believe that others must know something you don’t.

If they can diet and have a perfect weight, then surely it’s obtainable to you, too. With this kind of mindset, it becomes your new norm to be in the cycle of dieting and then off of it.

You see it as normal that you gain weight during one of the off cycles. When that happens, you hop into the on cycle and the process starts all over again. You need to take a long look at your life.

See how many years you’ve spent chasing a diet, chasing a perfect weight, trying desperately to fit in to what society says looks beautiful or looks healthy.
Those beautiful women in magazines have had every bulge airbrushed to perfection. It’s not reality. It’s time to say no to societal pressure and to allowing dieting to control your life.

The Diet Identity Crisis

You can tie your identity up in dieting and not even realize that’s what you’ve done. Every time you announce to your friends and family that you’re starting a new diet, you lose your identity.

Your life revolves around the diet announcement. The seeking of approval that you’re going to lose weight, strive for that perfect number. But what you don’t realize is that when you continue to make diet announcements every time you start a new diet, you’re setting the stage for failure.

When others know you’re dieting, you can experience some negativity. You’ll have people questioning you about the foods that you eat. You can end up feeling resentful or guilty, both emotions which can cause problems for you when you’re trying to lose weight.

Despite how well meaning others are, when you announce a diet, most people see that as deprivation. As a result, they’ll often put temptation in your way. “Oh come on. One bite won’t hurt.”

You might think that by announcing that you’re starting a new diet that it’s a good thing that you shared it with others. You could subconsciously be seeking approval.

But studies have shown that by not telling people you’re starting a diet, you can end up having more willpower than if you did. Plus, when you want to make positive changes in your life, if you’re among people who don’t have the same mindset, sometimes, they’ll resent the changes you want to make.

They’ll subconsciously work to get you to stay the same. Whether we like it or not, how people react to what we tell them can impact us and cause us to change directions.

Some people can end up with their lives revolving around diet announcements because they have a diet addiction. This is what happens when wanting to lose weight crosses the line into something that consumes their life and as a result, overtakes their identity.

Dieting and wanting to announce the news every time you start a new one can be a form of trying to bolster your self-esteem. You need the approval of others. When dieting causes you to lose your identity, it means that there are no gray areas with food.

You see what you eat as bad or good, therefore what you eat makes you bad or good. If you decide that you’re going to start a new diet, don’t announce it to anyone who doesn’t have the power to help you along the journey.

Of the people who need to know a diet announcement are your doctor, your weight loss trainer or a dietician. This can be a better support team for you than others can be.

What Happens When Dieting Becomes Part of Who You Are

The way that you think about food is altered. You won’t see food choices as healthy or not so healthy. Instead, you’ll food as either or. You can have it or you can’t.

There’s no middle ground. When you think this way, it can be easier to create a food obsession. This all or nothing mentality is at the basis of many eating disorders.

Instead of creating labels for what you eat and shoving them into one category of the other, eat what you want within reason. Practice eating healthy portions and stopping when you’re full.

Sometimes we get caught up in dieting because we have behaviors associated with food. One of these can be the mindset that if you don’t eat this particular food, it will go out of date and you’ll have wasted the money you spent on it.

Learn to let go of food and know that while it’s not the best thing in the world to waste, it’s not the worst thing in the world either. It’s better to throw food out than throw on the pounds that will trap you in a cycle of dieting.

When you get caught up in a cycle of dieting, it can be easy to lose sight of the fact that eating was meant to be a pleasurable experience, not one we dread. When you label food as good and bad, you can create guilt and stress feelings in your body every time you eat that food.

So you learn to deprive yourself. You have to reach the point where you realize that it’s okay to enjoy food when it’s consumed in a healthy manner. Negative feelings with food can create food issues that cause people to diet and binge and repeat the behavior.

Learn to accept food as simply fuel and only eat what you need to get through your day. When dieting becomes part of who you are, it can make you limit your world to the point that everything must be rigidly controlled when it comes to food.

You’ll start to focus so much on your dieting that you cut yourself off from experiences. You won’t go out with friends to some events because you know there will be food there you might have a hard time not eating.

Or you start to spend so much time looking up the nutrition on every bit of food that you eat that there’s no longer any joy at all in eating. People who let dieting become part of who they are can feel threatened emotionally when something happens to disrupt their diet. They can become diet perfectionists and their happiness revolves around the diet.

Thousands Now Succeed With Breast Cancer Who Never Thought They Could

 

Cancer can occur in individuals of any age but many cancers are directly related to age and have an increasing incidence as one ages.
Here are one cancers you stand a greater chance of getting as you age.

Breast Cancer

The incidence of breast cancer increases with age. For example, a woman aged 50 has a 2.29 percent chance of getting breast cancer over the next ten years, while a woman 60 years of age has a 3.48 percent chance of getting breast cancer over the next ten years. For women aged 70, they have a 3.88 percent chance of getting breast cancer in the next ten years and a 6.16 percent chance of getting breast cancer over the next 20 years.

What is Breast Cancer?

Breast cancer happens when cells that do not know how to shut off production of more cells begin to grow out of control in breast tissue. The cells eventually replace normal breast tissue, can travel to the lymph nodes through the lymph system, and can eventually spread throughout the body, including the liver, lungs, and brain. Breast cancer is a common disease, affecting one out of every 8 women in the course of their lifetime.

Symptoms of Breast Cancer

Breast cancer has no symptoms when it is in its earliest stages. This is why having a regular mammogram is so important. With a mammogram, cancerous cells can be detected using a special kind of breast x-ray that can tell the difference between normal breast tissue and cancerous tissue.

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Symptoms you might have that indicate breast cancer include the following:

• Having a hard like marble beneath the skin of the breast.
• Feeling a lump in the breast, especially after menses.
• Armpit swelling
• Tenderness or pain in the breast
• The presence of a red breast that is painful and has an “orange-peel texture”
• An indentation of the nipple
• An indentation of breast tissue
• A change in the size, texture or temperature of the breast
• Itching of the breast
• Bloody, clear or other color of discharge from the breast

Types of Breast cancer

Not all breast cancers are of the same type. Breast cancer can be located in different parts of the breast and can have different types of receptors on them, making them more or less sensitive to increased growth under the presence of female hormones.
Breast cancer forming in the milk ducts is the most common type of breast cancer. It can stay within the ducts or can break away from the ducts and can become invasive. Lobular cancer of the breast is formed in the part of the breast where the milk is produced. Like ductal breast cancer, it can break out of the lobules and invade the rest of the breast tissue. Connective tissue breast cancer is more rare. It occurs in the part of the breast that is the fatty tissue, blood vessel tissue, or muscle of the breast. These types of breast cancers are called sarcomas.

Hormone Receptors and Breast Cancer

Breast cancer can be classified according to the type of hormone receptors located on the breast cancer cells. The two main female hormones are estrogen and progesterone. Your breast cancer can be one of three main types. Doctors use these receptor types to tailor the treatment each type of breast cancer gets.
The hormone receptor status of a breast cancer can be one of these:
• Estrogen receptor positive. This might respond to anti-estrogen therapy.
• Progesterone receptor positive. This might respond to anti-progesterone therapy.
• Hormone receptor negative. This has no hormone receptors and is the most difficult to treat because it doesn’t slow in growth with medications that block estrogen and progesterone.

Prevention of Breast Cancer

The best thing you can do to detect cancer at its earliest stages is to have a regular mammogram. The American Cancer Society now recommends annual mammograms starting at the age of 45 years. Women with strong family histories of breast cancer can have their mammogram screening earlier in life.
Breast cancer is also strongly affected by obesity. Maintaining one’s weight through exercise and a healthy diet can reduce the risk of breast cancer in many women, regardless of age.